I don't know if it's because I am pregnant now, or just because life is changing, but I look forward to my days off so much more now, than before. Before it was just like "eeh" I could give or take them. They were nice, but I didn't urn for them the way I do now.
Today I got up early (baah!), got the Monkey Boy fed, dressed and off to school. He really enjoys going to school. I just hope this new-found excitement lasts. I got my nonfat decaf blended ice mocha at Starbucks and headed home to exercise.
I procrastinated for about an hour playing my guitar (hey, it wouldn't be me if there wasn't a little bit of procrastination going on lol). I miss my guitar and singing. It sounds silly but once upon a time I used to play all the time at a guitar shop at open mic night, when I lived in Redondo Beach, CA. I used to write my own songs/poetry and used to be really artsy fartsy. When I was pregnant with my first son I used to play a lot and sing, and he came out being a really well mannered little chill boy, who loves Loves LOVES music, so I am doing it again. I don't know if it's superstition, but I enjoy it, and I believe the baby's ears are developed, so maybe he can feel/hear the guitar, the melody and my voice.
Anyway after I got that out of my system, I got to it and exercised.
One of the questions I have been asked pretty frequently in emails (sorry I am bad w/ responding) is how do I stay motivated to just get up and do it. I thought about it today, and I think about it like this: I just make it a part of my day, like I do brushing my teeth or getting dressed. I have to do it. I don't see it as an optional part of my day. On the days that I feel like I want to make it optional, I just think about how great I feel after doing it (huge sense of accomplishment!), and how I feel feel and look, after time. Before/after pictures are great motivation, and even publishing your accomplishments for all to see is great motivation also because people are so inspiring and so supportive! How can you not get out and do it again when you have people believing in you. It's awesome! That being said, thank you for all of your support. As you can see, YOU are a big part of my motivation, especially on the days that I don't want to do it :).
I was really ambitious today. I created another workout on EA Sports Active 2, with over 20 activities and this time a more well rounded lower body workout (including a warmup, cardio, strength more cardio and even a cool down). The goal was for about 30 minutes but keeping my HR below 130--as the first OB/Gyn recommended. I completed 28:34 minutes and burned 162.5 calories.
I completed most of what I signed myself up for, but skipped maybe 4 of the activities using my HR as a guide. I had a lot of cardio on there, and during the 10 min step aerobics segment, I had a really hard time keeping my HR below 125. I felt great, and didn't feel winded at all, but I guess the doc knows best, right? I even had to stop mid workout and let my HR drop a little (like she suggested), so it was a good idea that I didn't follow through with the other aerobic segment that I had. My goal was to keep my HR in the 2nd Zone (between 115-130 I think).
The other segments I skipped over were some squats and lunges. I haven't done either of the 2 for a while, and I was feeling it pretty good. I did 1 set if 16 of each--which was on the easy setting. I really thought it would have given me a set of 10 which is why I opted for 2 of each to begin with.
Anyway here is a summary of my stats. I had some pretty good goals for today, which I accomplished for the most part *pat on the back.*
Have an awesome day!
If I can do this, so can you...
You can do this, You are a star!
Wednesday, August 10, 2011
*pat on the back*
Tuesday, June 23, 2009
day 174 (day 6 / week 25)
The Quickfire Challenges (QFC) I mentioned yesterday are kicking my butt! Today my sides are sore from yesterday, and my legs are still a bit sore from the day before. I ended up doing Level 3 of the 30 Day Shred (day 23) and I also did The Biggest Loser Workout--only the warm-up, the low intensity portion and a few minutes of the cool down, because the Monkey Boy came to bother me a few minutes into it. All good. So I got in around an hours worth, not including the quickfire challenge today which is 4 sets of 20 jumping jacks, all throughout the day, to spike the metabolism (I've done 2 of those sets already). She also has us doing (well it's actually "and/or" but I chose "and") 4-5 sets of 20-25 Side Lunge With Windmill Arms. These, like the jumping jacks have elevated my heart, but they are a bit harder, becuase my obliques and glutes are sore and I can really feel these muscles when I do them. If I weren't sore, they would probably be pretty simple and easy to do.
I am a bit disappointed in myself and in general, and a bit angry as well. I weighed myself today and I have gained 5 lbs (I'm back up to 199!) and 4% body fat! I don't understand this at all. I NEVER go over my calories and I NEVER have cheat days! I watch everything and count everything that I put into my mouth, so it doesn't make any sense. If I can't count it, I don't eat it. It really irritates me because people say "exercise more, and eat less" or "do something more active then you already are" like I have no idea what I am doing, or as if I haven't been doing this for over 6 months straight. Everything is accounted for. Even my own mother takes jabs and makes snide/ignorant remarks. It makes me angry that my body fat % went up but I guess I can accept 5lbs, if it is muscle, but I will never know. I did some measurements because I was concerned with the weight gain, to see if anything changed, and some things got bigger (calves) most things stayed the same, and I lost a few quarters of an inch in other places. It's almost the end of the month and I am afraid I won't be losing many inches again :(. Stupid scale. I am so irritated that I weighed myself. I feel like this is all for nothing right now, and this couldn't have come at a worse time, especially since I have been trying to do more. Why on earth would I want to bust my hump even more than I already am, for nothing?
Am I obviously oblivious to something that everyone else including you guys see, that I don't? Please help!
I guess I'm gonna go do some more jumping jacks.
Sorry for the rant...
Make today count.
I can do this. I am a star.
Saturday, June 20, 2009
day 171 (day 3 / week 25)
I just got finished with the last bit of my exercise--day 20 of the 30 day shred, level 3 (it was a 2-parter today for a total of 120 minutes). The first part was a 4.79 mile walk with my hubby and the Monkey Boy this morning. When I mapped it out on sparkpeople, my hubby jokingly told me to name it his "gimpy walk," so I did. lol. Poor thing, he has been limping around ever since our walk--his shoes weren't too good to him but either were the pair he wore on our last walk. I think he secretly buys shoes for the looks, and not for anything else, but shhh...don't tell him this ;).
During our walk, I thought to myself almost immediately and several times into our walk (all marked with a red dots), that I wanted to stop, turn around, or go a shorter different route home which we ended up doing, anyway, only because the Mr. didn't like walking on a main city street with traffic. (it was still almost 5 miles though). I even said out loud to him, "We can do something shorter today," and he would just respond with, "It's your workout," which kind of guilted me into keep going (whatever works, ya know?). After we got to the 1/2 way point, it was easier to just push forward. Seeing the traffic light up in the distance gives you (me) a visual goal, and makes pushing forward A LOT easier. If I don't see that light, it's hard, so thank goodness for those lights (every corner I have to turn onto is a light so I would have punked out long ago w/out those traffic lights lol).
I would have finished the 30 day shred earlier today but I procrastinated. I do that a lot and need to find out how to stop that. A few weeks ago I was able to stop, but it sucked me in again. I'll figure it out eventually, because all it's doing is hurting me in the long run (I don't like exercising later in the day).
Make today count! It'll be gone before you know it!
I can do this. I am a star.
Friday, June 19, 2009
day 170 (day 2 / week 25)
I find myself avoiding Level 2 on the 30 Day Shred, so I decided to do it today, to see what's so darn scary. There isn't anything scary about it, I just don't like the chair squat/lateral shoulder raise thingies and time really drags by on Level 2. Strange, cause it's the same amount of time as Level 1 and 3.
I also don't like this comment that she makes in the middle of the workout that just totally turns me off. She is great and it seems like she is afraid to own it by herself--alone, almost like there is a lack of confidence. She will say something like "I'm good at this!" which I am fine with (I want a confident trainer!), but then she follows it with a "well at least that's what they tell me" with this tone in her voice, almost like (and this probably isn't true at all--me just being psychologically-silly) it's not a true statement until she mentions that other people feel that way. She says it at the beginning of the DVD too! "They say that I am T.V.'s toughest trainer..." and she ends the sentence with this same tone in her voice and body language that just gives me this wild hair! It's like she doesn't have the confidence to just say it and own it--she always has to throw in that someone else or "they" say it. I know it is totally silly of me, but I really don't enjoy listening to her say it every. single. day. Which is why I avoid level 2 also. I leave the room during the DVD intro (since I can't fast forward or skip through it...what's up with that?!?!) so that part is avoidable--I wish I could just delete her saying the "at least that's what they tell me" part lol. She gives us an AWESOME workout, so that's why I don't turn it off all together (plus I made a 30 day commitment out loud to other people in this group). I think I am going to start muting it though, just so I don't let that affect my workout. It's totally a ME issue, not a HER issue because I tell Debbie Siebers to "stop talking" during Slim in 6 too! LOL. And I love her! (I'm sure Jillian is great too :))
I'm in a pissy mood today if you can't tell.
~>:) (me with my wild hair)
I realized yesterday that I am going to have to start getting up even earlier to exercise, and I just don't want to! The Monkey Boy knows that he can get up and get out of bed when he wakes up in the morning now (thanks to his toddler bed), instead of rolling over and going back to sleep, so that is interrupting my morning exercise time AND he has been skipping his naps an awful lot which makes it virtually impossible for me to exercise during the afternoons *whines*. Today he kept shoving books in my face when I was trying to do the walking pushups thingy, and the plank jacks and squat thrusts. He sits on my stomach during the 1 minute Ab part and he always has a tantrum when I ask him to please move. It just stinks cause he does this all the time now. Part of me wants to just stop exercising and give him the attention he wants/deserves (he's only 2 for heavens sake), but I really don't want to flake on my goal, my exercising, or me! I would gladly put him before me and always do but I don't have much "me" time as it is. If I lock the door, I have the bathroom, but he bangs on it until he is let in. Exercise is it for me. When my hubby gets home, it's his time. I know he would prefer me to have my exercise done before he comes home, so he can have his time with us.
When this 30 days is over for the Shred, it will be much easier because I can just put The Monkey boy in his stroller and take him outside and walk/jog, w/out worrying about getting my daily Shred in. Today is day 19 so I have 10 more days left--that will fly by I'm pretty sure as long I stay away from level 2 lol.
Sorry for the double rant.
I guess it's just one of those days. I know that God is on my side, so I am not just going to kick it to the curb, like I want to and call defeat. That would be such a waste of 170 days. And that would be so easy to do! Totally the easy way out, but I would still wonder "what if" and regret it.
Make today count!
Less than 200 days left. I can do this. I am a star.
Thursday, June 18, 2009
day 169 (day 1 / week 25)
Today is an exciting day and so this excitement followed me into the exercise room. I am a little sore today from yesterday's walk and then doing level 3 of The Shred (mainly my feet/ankles), so today I just did level 3 and no walk. I might do level 1 or 2 later. We'll see. I don't really like level 2... do you guys think it's punking out if I just go from level 1 to 3, like I did, or must I do level 2 also? lol. I really like level 3. really, really like it :). I don't remember why I don't like level 2, so maybe I should do it today, and remember why... lol. Maybe I won't dislike it anymore! lol
My mom is going to drop off the grill that I scrubbed not too long ago for my hubby's father's day present today! So exciting! I looked at it the other day and the outside looks horrible due to sun exposure. It looks 15 years old from the outside, but the inside is beautimus! I am going to use some furniture spray on it (cause it's greasy), and maybe it will give it all 1 color, instead the sun bleached look. Either way I am excited. My hubby already knows about it, so he won't be surprised, but I can't wait to see his reaction on the inside of the grill...he has seen it before and even had a convo on how much buildup was on it.
Tomorrow I think I am going to go buy some bbq paint for him, so we can paint the inside (it's a dull aluminum right now--still with some dark spots under the elements), and that can be his prezzy, since he already knows about the grill. It'll be a 2 parter--kind of like my exercise lol. I mentioned it here, so that means that I have to follow through and go and.... j/k! That's what I have to do w/ a 2 parter exercise though...lol (so sad).
I didn't eat enough yesterday but I was so full! I have been training myself to eat low calorie foods, so when I have to pack it in on my high exercise days, it's so hard! Last night by like 8pm I was realizing that I needed to get in another 300-400 calories for the day, and I was like "cereal--no that's only 180 calories at most" "fruit--no that's like 80 calories at most, id have to eat the entire container (chopped watermelon, canteloupe and honeydew)!" Then I remembered my ice cream. My sweet sweet ice cream. *drool* It's sugar free, so my eating it only bothers my hubby lol. I had enough fat and carbs left for the day that it wouldn't make a difference if I had any so I served up almost a full cup of it. I ate one bite, got distracted, put it in the freezer to harden up a little bit, and totally forgot about it! So I didn't eat enough. Oh well, such is life. I can have it for breakfast now! No? lol
Make it count! Do some sumo jumps. You can pretend to be a frog, and get exercise in at the same time. *ribbit* (silly rabbit! Frogs don't eat ice cream!).
I can do this. I am a star.
Wednesday, June 17, 2009
day 168 (day 7 / week 24)
Today I did good. :) I walked an entire city block and then some (in 105 mins) with the Monkey Boy this morning--5.63 miles! I didn't walk it very fast though, which really surprised me. I felt like I was walking fast, but I didn't have my HR monitor on to see how hard I was working. It felt like I was walking hard *shrugs* lol.
(I walked the blue/green line)I am nervous about the amount of calories that I need to eat today. I'm sure I'll get over it... somehow... lol... Dude seriously...if you want to eat a lot, exercise a lot, because then you HAVE TO! Especially if you want to lose weight! That is such a contradiction in my brain and it hurts to think about! It's like what came first, the chicken or the egg (not really lol).
I hope you all have a great Wednesday (Can you believe it's already Wed?!?!?!).
Make today count! It's your only chance!
I can do this, and so can you. We are stars!
Tuesday, June 16, 2009
day 167 (day 6 / week 24)
Last night was a difficult one. The Monkey Boy never went down for a nap yesterday, so he decided he wanted to go to sleep at 7:30pm. There was no waking him, to keep him up a bit longer. We tried tickling him and playing with his feet, even moving him, and he just stayed asleep.
He woke up 4 times throughout the night. The first time, as we were heading to the sack, and he went back down. Then an hour later he fell out of the bed (it's only a foot off the ground, if that), then at 2:30 and again at 4:30. Then my hubby decided that today (of all days) he would actually wake me up early, like I usually want lol. I don't think I actually budged until 6:30 and I feel pretty crappy right now. I can't wait until our son does better with his bed. He did great the night before!
I have a busy morning ahead of me. I wanted to do the 30 Day Shred, but by the time I got into my exercise room, it was pretty late. I did Turbo Jam's 20 minute workout instead, with my sculpting gloves. I said to myself as I was starting the DVD that I would come back this afternoon when we get home and do The Shred, and that I would update my labels when I do it. I know darn well that if I wait to do that, it will never get done! I am the queen of procrastination! On top of that, I will justify it by saying "I did my exercise for the day so it's all good."
I am going to enter that label now, so I feel obligated to do it. If I don't do it, it will be cheating to me, in a strange sort of way. It's funny how a simple little thing like that can get my butt moving lol. God blessed me with that insight about myself, to make changes where I need to. So please notice, at the bottom, I scheduled myself to do the 30 Day shred, level 3, as well, making that a "twice a day" thing, as well. Knowing that you guys know I am going to come back and do it, will force me to do it. lol.
Do what you gotta do to make today count! This is your only shot!
I can do this. I am a star.
Monday, June 15, 2009
day 166 (day 5 / week 24)
I can't believe there is only 199 days left of my 365 day challenge, isn't that awesome?
My son still hasn't gone down for his nap, and I was waiting for that, to do the 2nd part to my exercise.
This morning before he woke up I did day 15 (1/2 way there! woo hoo!) of the 30 day shred, level 3. The more I do it, the more I enjoy it. I literally couldn't jump more than twice in a row when I started this blog, and now I can do jumping jacks with the best of them. I can do sumo jumps and squat jumps, "rock star" jumps, and can even do jumping lunges (not many yet, but I can do them!).
*jump* *jump* *jump*
I wanted to do level 1 of the 30 day shred during the Monkey Boy's nap, but he hasn't gone down yet. Oh well.
Tomorrow moring is going to be busy. I have another job fair to go to, so I am trying to plan my time accordingly. In a perfect world I would get up before 6, exercise and all that jazz, but it takes me a good 45 minutes to wake up and get my workout-face on. On top of that, I have been sleeping in till 6:15! This doesn't help my case. Oh well
*jump* daddy mac'll make ya *jump* *jump* kriss kross'll make ya *jump* *jump* uh huh, uh huh *jump* *jump*
Make today count!
I can do this. I am a star.
Sunday, June 14, 2009
day 165 (day 4 / week 24)
Last night we transformed my Monkey Boy's crib into the toddler bed. He LOVES it and was such a good little man when we put him down to sleep in it for the first time. He got out of bed and played for a little while, but hopped back into bed about 5-10 minutes later, without coming out of his room!
The only bad part about this is that he needs to get used to the opened section of his crib now. He rolled out of bed a couple times last night, and now I am exhausted. I have procrastinated with exercise ALL MORNING--for almost 5 hours now.
I just want to go take a nap. I made today a (non) rest day, although I know I recently had one. I didn't get my full 8 hours in and this princess gets cranky when she doesn't (lol). I did level 1 of the 30 day shred, with heavier weights, and with the variations from Level 3.
I'm gonna go sleep now (lol if the little one will let me). Enjoy the rest of your weekend!
Make it count!
I can do this. I am a star.
Thursday, June 11, 2009
day 162 (day 1 / week 24)
I can't believe how fast this week has gone by...
I found myself today wishing I hadn't committed to the 30 Day Shred (that commitment phobia kicking in lol) and I desperately wanted to do something different. I had a mini tantrum, in my head and procrastinated for a good 2 hours before doing something.
I did the 30 Day Shred, level THREE (day 11) and loved it! I love the traveling pushups, although I liked the walking ones too from Level 2. Not sure why, but I was able to hang with Jillian this time, instead of following along with Anita. It seemed easier, but I bet it's just a fluke lol. I think it's just cause it's new. It went by faster for me than the other 2 levels also, but I think it's because I didn't know what was going to happen next. What's going to happen now that I know what's in all 3 levels? *cry* I'm totally screwed now. Now I have to find something to trick my mind with, in order to keep this going. The sad part is that it's only day ELEVEN! *cry* I'll figure it out, cause there are worser things (like punking out all together). I can do this! I am a star!
Yesterday I said that I was going to give you guys the formula and do mine again, to make sure I'm eating enough, so this is going to be a long post. I learned this formula in school, but found it on sparkpeople.com again, so I am just going to copy/paste from there, since it's easier that way (for me lol). Thinking about this lately made me realize that I am doing something, that makes me crazy, and I said I wasn't going to do it. It's the whole reason why this is probably even an issue. I started weighing myself often again. I hid my scale, but I pull it out of the drawer to use it, and then put it back (great hiding space, and my hubby won't hide it for me! Grrrr). There is something comforting about standing on the scale for me. Knowing if I gained weight, or lost weight w/in a day's time doesn't make me feel like I have to work harder or less, or make me have a "fat" day and tell me what I can or can't wear or anything...I think I'm just more curious and fascinated with weight fluctuation, now that I track and write down everything that I put in my mouth very strictly. It makes me laugh when I see that I weighed 3 lbs less than yesterday morning, and drank the same amount of water, and ate pretty much the same foods (creature of habbit). Regardless, I need to stop! *looks in the mirror and points a finger* Stop it! Do you hear me?!?" *shakes shoulders.* OK...I'm not a crazy person. I promise.
DISCLAIMER: I AM NOT A FITNESS PROFESSIONAL. Please keep this in mind when you do your calculations. However, the fitness professional on sparkpeople.com Becky Hand, a registered dietitian, is the person that made this formula available (I am not putting any blame on her either--I think it's a BLESSING that this info is available for us to use!)
Here is that formula. I am going to use myself as an example, you can just plug your own numbers in to find out your numbers:
Age: 31
HT: 5'3 (63 inches/160 centimeters/1.6 meters)
Current weight: 194 lbs (88 KG)
Goal weight: 135 lbs (61 KG)
Fitness plan: 30-60 minute cardio sessions, 7 times per week
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STEP 1: DETERMINE YOUR BODY MASS INDEX:
BMI: 34
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STEP 2: SET YOUR WEIGHT LOSS GOAL
I want to weigh 135 by December 31, 2009 (which probably wont happen) so I will settle for 2 lbs a week.
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STEP 3: PLAN FOR FITNESS
I burn a
minimum: 2,597 calories/week
maximum: 6,069 calories/week
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STEP 4: MEETING YOUR BASAL METABOLIC NEEDS
My basal metabolic rate: 1,642 calories
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STEP 5: SEDENTARY LIFESTYLE ASSUMPTION
Sparkpeople assumes that outside of exercise, most people live a somewhat sedentary lifestyle:
SparkPeople makes the assumption that everyone is fairly sedentary throughout most of the day, except for the planned fitness activities they do. This sedentary lifestyle includes light walking on the job, light housekeeping, deskwork, running errands, etc. To determine the additional calorie needs of a relatively sedentary lifestyle, multiple your BMR by 1.2 to get the number of calories you need for both basal metabolic functions and light activity.
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STEP 6: TOTAL DAILY CALORIE NEED
I am exercising everyday, so I need to factor that into the equation:
I burn a minimum: 2,597 calories/week and a maximum: 6,069 calories/week
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STEP 7: ACCOUNT FOR RATE OF WEIGHT LOSS
1 pound of body fat = 3500 calories. I want to lose 2 pounds a week which means that I want to lose 7000 calories a week.
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This makes so much sense to me! A few weeks ago, I realized that if I was eating 1300-1400 calories a day, I was losing weight. If I ate 1200, like sparkpeople has me eating, I go NO WHERE. I am appalled at the amount of calories I need to eat on maximum days, but I guess it makes sense.
Sparkpeople subtracts 250 calories from your weight loss goal (step 7) for the low end of the range, and adds 100 calories, to get the high end of the range. So for me:
on a 30 minute day:
1200 (1091*) calories -- 1441 calories (1200-1450, rounded to the nearest 10)
*The SparkPeople program will NOT allow any female to eat less than 1,200 calories daily or any male to eat less than 1,500 calories daily.
on a 110 minute day:
1587 calories -- 1937 calories (1590-1940, rounded to the nearest 10).
There you have it! I haven't been eating enough, but a part of me feels strange eating more, because the media and "common sense" (clearly not a smart statement at all) says "eat more, gain more, eat less, gain less." It's all about calories in and calories out. To tell you the truth, I'm afraid to eat more than 1500 calories a day because I am afraid I will gain weight. The math says that I wont, though, so I just need to trust that. If I start gaining weight, then we'll see, but for now, I'm still losing :).
Step #10: For Your Health and Safety
The SparkPeople program will NOT allow any female to eat less than 1,200 calories daily or any male to eat less than 1,500 calories daily.
When calories drop too low (usually below 1,200 calories for women and 1,500 calories for men), your body’s protection mechanism switches on because the body thinks it is starving. In order to conserve energy, the body lowers your metabolism and you will not burn calories as quickly. This results in a slower weight loss rate, or sometimes prohibits any weight loss from occurring.
At SparkPeople we call this “Starvation Mode”. When your caloric intake falls below these levels, it is also extremely difficult to obtain all the nutrients that your body needs for health and survival. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.
*deep breath* feels much better now. I did this before, but I didn't account for the days that I was doing more than 30 minutes. I would say that 3-4 days a week I am doing more than 30 minutes...
Sorry for the long blog. If you haven't joined sparkpeople yet, you should. It's free, and it's a PERSONALIZED plan. Fit just for you! You don't even need to have gym equipment or a gym membership! You don't even need to have videos! There are free videos on the site, from their Personal Fitness Trainer Nicole. This equation is calculated automatically into your nutrition plan, when you tell it how much exercise you do. It's been such a blessing, and I have regained knowledge that fell out of my head (mommy brain) years ago, and I have a better sense of how to make lasting lifestyle changes. SUCH A BLESSING!
Those of you that introduced sparkpeople to me, I don't have enough gratitude to express to you....thank you! thank you! thank you!
Make today count! Knowledge is power! Make it happen!
I can do this. I am a star.
Wednesday, June 10, 2009
day 161 (day 7 / week 23)
I don't know why I can't count, but for some reason I got my day's confused and thought that yesterday was day 8 into the 30 day shred. I have been doing it everyday since the 1st of the month, so I should just not use my brain, and just look at the date. yesterday was day 9, today is day 10 (it's june 10th lol).
You guys blessed me so much with your comments. I am SO blessed to have you guys there to lift me up when I am feeling discouraged. I had tears in my eyes yesterday, reading what you guys had to say, knowing that you care enough to help me. Thank you :).
Today I did Day 10 (really? not day 9? or day 11?) of the 30 day shred, level 2. I have no idea what was up with my deltoid yesterday. Today it was as if the pain never existed. Probably a good thing that I didn't push it.
Tomorrow I am going to post the math that I did to make sure I am eating enough with my exercise. The only thing that I am a little confused with, is that the formula asks you to estimate the number of minutes/week that you do. My numbers change almost weekly. It depends on if I am walking, or not, or if I am scrubbing grills and such. I just said that I was exercising 30 mins a day/7 days a week, and used that as my base information. Do you guys think that I should be using the maximum number of estimated minutes that I do in a week, instead of the minimum? I'll go pull out some of my info from school and see what it says. I ask this, becuase if I am going over 30 minutes a day, and my calories are set for only 30 and not more, I wonder if I am getting the proper amount of nutrients that my body needs? When I calculated it the first time, I didn't think that it made much of a difference, but maybe it does? Right now I have it set at 30 minutes (I think). I also plugged the numbers in to lose 2lbs a week, and that obviously isn't working, so something is wrong somewhere (human error).
I'll post everything tomorrow, and the formula so that you can follow along, and plug in your numbers (if you would like) to see where you should be at, if you are trying to lose weight, or maintain your weight. It's simple math, and it's nice to see the numbers customised for you, and you alone (we are all in the same boat but everyone is different!). There is also a sense of satisfaction, knowing that you can adjust these numbers yourself. This is the info that a lot of people pay for! I enjoy having this info and look forward to sharing it with you tomorrow.
Thank you again!
Make it count!
I can do this. I am a star.
Tuesday, June 9, 2009
day 160 (day 6 / week 23)
Today I remembered why I get up early to exercise. Exercising when the Monkey Boy is awake is fun, but I don't get much accomplished. I procrastinated for almost TWO hours today before doing anything. *sigh* I did level 1 of the 30 day shred. At some point later in the day I want to do level 2 as well, but we will see.
I am going to call today a (non)rest day for 2 reasons:
1) I can't get much done with my 2 year old son crawling through my legs when I am trying to do squats and lunges. When I do push ups he crawls up on my back, and with crunches, he sits on my stomach and bounces.
2) I think I hurt my shoulder muscle as it REALLY hurts to do push ups and the pectoral flies (laying on my back). I really want to take it easy.
Even though I will most likely do the 30 day shred twice today, I am going to call it an easy day, just because I don't want to push it too hard. I have no idea why this part of my shoulder hurts so I don't want to make it worse. It could be all of the plank positions in Level 2. I have been working on my form with those lately and maybe that could be the reason *shrugs*.
I want to walk today with Logan, but it's pretty humid out and might rain (I think yesterday they said it was a 50% chance lol). I don't want to walk for another 80-90 minutes with the chances of getting rained on. Vegas weather is strange anyway, so we'll see how things end up.
Thank you for your responses to yesterday's blog. I know that 1lb a week is good, and that I shouldn't focus on the numbers, but it just stinks when I let myself think about it. I know that I eat the right about of calories (I count fat carb and protein grams also!...well sparkpeople does) and that I am active, so don't I deserve to lose more weight like a lot of other people out there, that aren't doing as much? Erin made a good point though...I'm in this for the long haul, and the faster I take the weight off, the chances of putting them back on again are greater. I don't want that and am pretty positive that it won't happen, just becuase for me, this has been a lifestyle change. Not just about exercise. I feel better now. Thank you guys! ((Hugs))
Make today count!
I can do this. I am a star.
Monday, June 8, 2009
day 159 (day 5 / week 23)
Today I felt kind of defeated (but NOT discouraged--nothing at this point will make me stop or slow down my mission). I'm only losing on average about a pound a week. It's not bad, but it sucks when I hear about people losing 2-5 lbs a week when I know I am probably eating better than they are and exercising more. Oh well, I am doing my best so I guess that's life and I just have to accept it.
I did level 2 of the 30 day shred (day 7) and because I want to step it up a notch, I power walked 4.25 miles! It took me 80 minutes to walk that, so I guess it wasn't really a power walk, but it's all good. At least I did it. I had Logan with me, so I can't really walk any faster with the stroller (it's not a jogging stroller) and he enjoyed the time away from home.
Hope you guys have a great Monday! If you are working today and you are thinking that you want to be more active, but don't know how to fit it in with work, here is an article called 100 Tips and Tricks to Sneak in a Work Out at Work. Someone named Amber Johnson emailed it to me and thought you guys might find it appealing (I did!).
Make today count!
I can do this. I am a star.
Sunday, June 7, 2009
day 158 (day 4 / week 23)
Today I thought I was going to do more than I did, but I didn't (boring day).
I did Level 2 of the 30 Day Shred this morning (day 7). I really like the "plank jacks" and the "Oblique twist" things (I can't remember what she calls them). I'm getting much better at the walking push ups--I can feel myself getting stronger. I'm beginning to be more aware of my form, and can correct it now, but still need to take an occasional few second rest. She says to rest for no more than 5 seconds, but I have counted that out, and that seems like an awful long time because the entire segment is over before you know it (and I feel I will get left behind! lol).
That's it! Short and sweet today.
Hope you guys have a great day! Make it count!
I can do this. I am a star.
Saturday, June 6, 2009
day 157 (day 3 / week 23)
Today was a late day for exercise. It usually is on the weekends (for the most part) because I procrastinate. My husband is here and for some reason that makes me procrastinate muy mucho. I woke up early, and was ready by 7:30 (still pretty late for me) and then I fell asleep on the couch lol. *shrugs.* I think the sandman must camp out on my couch when we aren't here, because that couch ALWAYS makes me fall asleep. During the weekday's I never sit in it. I only sit in it to sit next to my hubby, and I always fall asleep.
After I shook myself out of the slumber, I got up and didn't want to exercise. again. Surprise, surprise! So I did level 2. again. of the 30 day shred. *whew* I feel awake now. The chair squats are difficult, but I will work at them. My favorites so far are the pendilum lunges and the plank jacks (?). I like the stationary lunge/row as well. I really feel the burn and it motivates me. day 6, level 2, done!
Yesterday I finished scrubbing/scraping the grill. The day before I used oven cleaner, but it never foamed, and dried almost immediately with the sun (it was 90 degrees out). Yesterday the same thing pretty much happened, except for I went through 2 bottles of oven cleaner, and they didn't even make a dent with the grill. It did help with the racks though. Surprisingly, I dumped some 409 in the grill and that helped break up the grime/rust at the bottom so that I could chizzle it away. I'm glad that is done, especially considering that I burned. I can also rest now.
I was out there for almost 3 hours and didn't realize it. I had 50 proof on (I never go outside w/out sunblock on), but I was out there for so long that I guess it just stopped working. I am never in the sun for that long and I didn't realize how fast the time really flew by or I would have put more on. Oh well. There are 2 good things to come from my burn: 1) I didn't get sick (I have a sun allergy) which leads to #2) my allergy must be going away. The MD said it was a matter of getting used to the sun, which I never let myself do. Walking/jogging in the mornings must have really helped me, and I did notice last week that I didn't feel queezy when I was out in the sun walking either. Yaay! This is big for me :) But no more burns. Burns are bad. Very, very bad. BUT, my hubby's father's day grill is done! *happy dance*
Off to take a shower. Have a great weekend and make it count!
I can do this. I am a burned star.
Friday, June 5, 2009
day 156 (day 2 / week 23)
"I want you guys to feel like you're going to die!"
--Jillian Michaels, The 30 Day Shred
I woke up this morning exhausted. Yesterday I spent 2.5 hours STRAIGHT (no joke!) scrubbing and scraping that grill. It was filthy and caked with grease and grime. It has (according to my mom) 15 years worth of build up on it (should have taken a before picture). I have to go back today to finish, because it was just not possible to do it all in one day. The steel wool ripped through my gloves and so I gave up with those, but now my nails and fingers are all...nasty. They look worse than man hand lol. I scrubbed so hard that I don't know if there was originally a protective coating of paint at the bottom of the build up, or if it was just straight aluminum (like it is now lol).
So I really didn't want to do The 30 day shred today because I know that I am just going to be scraping and scrubbing again today. I really didn't want to exercised. Then I remembered that I made a commitment with the group members in a sparkteam (on sparkpeople.com) fittingly called "The 30 Day Shred," to do the shred for the entire month of June. Arg! (yes I'ma pirate today).
What do you do when you don't want to do something? You take it to another level! Today I did the 30 day shred, but instead of doing level 1, I did level 2! This method is quite motivating for me. Jump in head first and just get it done with. I had only done level 2 once before (I think--I don't really remember) so I couldn't expect anything and wuss out of anything. I am really proud of myself and glad that I pushed through it. I feel great now, and KNOW that I can tackle that grill. With better gloves. And more oven cleaner. *vera de milo muscle flex*
Off to wake the boy up (wow I'm waking him up super late today!).
Make today count! Take it to the next level and push through it! You'll be glad you did :)
I can do this. I am a star.
Thursday, June 4, 2009
day 155 (day 1 / week 23)
There is something about how Jillian Michaels structures the 30 day shred, that makes it go by so fast when you are doing it. I have done quite a few 30 minute workouts, and this one seems to go by the fastest. I think it's because we are constantly moving onto something else, and you can kind of count the segments or phases (I forget what she calls them).
She has a 3-2-1 system: 3 minutes of strength training, 2 minutes of cardio and 1 minute of abs. This really makes the time go by fast, let me tell you! There's nothing worse than going to exercise (especially when you really don't want to!) and the time just drags on. This workout is definitely a higher intensity than Slim in 6 or Turbo Jam, but you can't really compare them all. They are all just different, and it isn't fair to do that. They are all awesome in their own right!
Anyway, I just finished Day 4, Level 1 of the 30 day shred. I can already go lower in the 2 types of lunges we do and the squats, and I can feel my body getting stronger (ha! ya right, it's only been 4 days--must be totally psychological--but it sounds good, right? lol). My legs were a little bit sore yesterday later in the day, and they were a little sore this morning, but they feel fine now (not a bad sore). It reminds me of High School, playing sports and working through the beginning training part, after the summer break. I used to hurt so bad after volleyball and softball, but it eventually went away the more I practiced.
Ok off to get some stuff done. Hope some of you guys are out there doing the shred with me. I know some of you have it! We can do this together! Well, whatever you're doing, make today count!
I can do this. I am a star.
Wednesday, June 3, 2009
day 154 (day 7 / week 22)
Today I did day 3 of the 30 Day Shred (lvl 1). My shoulders are still sore, but they are feeling better. It's only been 3 days since I started, but I feel like I have more stamina--I don't feel like I want to die (or stop) during the butt kick/jumping jack/jump rope parts (not my favorites). I really hope that I stick to this. I know I can do it now, but I don't know how things will be in 20 days. God gives us the the strength to do what we gotta do (Phil 4:13).
I'm a little annoyed with the recipe calculator on sparkpeople right now. I just spent a good 40+ minutes entering the recipe, and it didn't save :(. I will have to update this blog later to add the recipe then.
I have to get ready for a job prospect and have to leave in an hour. I'll be back with that recipe for you guys again. Sorry. :( (be sure to check back in a few hours if you want the recipe).
I can do this. I am a star.
UPDATE: Here is the recipe:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=653829
please excuse the pic. I am not a food photographer! (obviously! lol)Chicken Tetrazzini
Submitted by HEYNOWBNICE
This is my modified / healthier version of Giada De Laurentiis' chicken tetrazzini (from the food network)
60 Minutes to Prepare and Cook
Ingredients
2-3 chicken breasts (I used 2 7oz breasts--Simmons, 99% FF Chicken Breast Fillets from Costco)
3 Tbsp Imperial Stick Margarine
1/8 C Italian Style Bread Crumbs (Great Value)
1/8 C Flour
A Pinch of Nutmeg, ground
1/2 Tbsp Thyme (I used ground)
1 Tbsp olive oil (I used Pampa Extra Virgin Olive Oil)
a dash of Salt and pepper
1/2 C Fresh Mushrooms (chopped)
1/2 (med) Onion (I used yellow--red is good too)
3 garlic cloves or 3 tsp Christopher Ranch Chopped Garlic in oil (more would be good too)
1/4 C dry White Wine (this makes the flavoring so make sure you like the wine!)
1/2 C Whole Milk (instead of heavy whipping cream)
2 C Milk, Fat Free (instead of whole milk)
1/2 C Swanson Chicken Broth 99% Fat Free
1/2# Ronzoni Healthy Harvest whole wheat blend Linguine (1/2 of the 1lb box)
1-1/2 C Peas, frozen
For the topping:
1/2 C Kraft Reduced Fat Parmesan Cheese (grated)
1/8 C Italian Style Bread Crumbs (Great Value)
Cooking sprayDirections
makes 12 3x3 servings (about 1/2 cup)
Preheat the oven to 450 degrees F.
Spray a 13 by 9 by 2-inch baking dish with cooking spray.
In a deep large nonstick frying pan, cook chicken over medium-high heat (optional: Sprinkle the chicken with salt and pepper). Cook until pale golden and just cooked through, about 4 minutes per side (my larger breasts took 6-8 minutes on each side).
Transfer the chicken to a plate to cool slightly. Coarsely shred the chicken into bite-size pieces and into a large bowl.
Meanwhile, add 1 tablespoon each of butter and oil to the same pan. Add the mushrooms and saute over medium-high heat until the liquid from the mushrooms evaporates and the mushrooms become pale golden, about 12 minutes. Add the onion, garlic, and thyme, and saute until the onion is translucent, about 8 minutes.
Add the wine and simmer until it evaporates, about 2 minutes. Transfer this mushroom mixture to the bowl with the chicken.
Melt 2 more tablespoons butter in the same pan over medium-low heat. Add the flour and whisk for 2 minutes. Whisk in milk, broth, nutmeg, and salt and pepper to taste. Increase the heat to high. Cover and bring to a boil. Simmer, uncovered, until the sauce thickens slightly, whisking often, about 10 minutes.
Bring a large pot of salted water to a boil. Add the linguine and cook until it is tender but still firm to the bite, stirring occasionally, about 9 minutes. Drain. Add the linguine, sauce, peas, and parsley to the chicken mixture. Toss until the sauce coats the pasta and the mixture is well blended.
Transfer the pasta mixture to the prepared baking dish.
Stir the cheese and breadcrumbs in a small bowl to blend. Sprinkle the cheese mixture over the pasta. Lightly spray with cooking spray (from a distance and gently!).
Bake, uncovered, until golden brown on top and the sauce bubbles, about 25 minutes.
It's not as creamy as the original version, but that's where all of the calories are!
My family really enjoys it. It's my 2 year old son's favorite dinner!
Recipe modified from http://www.foodnetwork.com/recipes/giada-de-laurentiis/chicken-tetrazzini-recipe/index.html
Number of Servings: 12
- Servings Per Recipe: 12
- Amount Per Serving about 1/2 C
- Calories: 212.3
- Total Fat: 7.0 g
- Cholesterol: 30.0 mg
- Sodium: 371.1 mg
- Total Carbs: 25.1 g
- Dietary Fiber: 2.9 g
- Protein: 14.1 g
Tuesday, June 2, 2009
day 153 (day 6 / week 22)
I just finished day 2 of the 30 Day Shred (lvl 1). Man, that's tough. My body is in shock.
I find it funny that when I am in a workout and do something that makes me think, "man, I'm gonna feel that tomorrow" and then I don't but feel something completely different. I really thought that my shins were going to be sore today. They were sore yesterday, so of course I would feel it today, right? Nope! My shoulders are sore though! (good sore of course). I didn't expect that. at all. lol.
I deserve a gold star for doing the 30 day shred TWICE yesterday, AND then doing it again today! I mentioned yesterday that I have developed a commitment phobia to my workout DVDs and doing it 3 times in 2 days is really something to me...
Yesterday on sparkpeople.com I joined a 30 Day Shred group, and they are having a June challenge--to do the 30 day shred, everyday in June. I accepted the challenge and now I HAVE to do it. People know that I joined the challenge--I even had to send in my measurements to compare at the end of the month. There are a ton of people in this group doing this challenge, so it feels kind of neat to know that everyone else in this group, is going through the EXACT same thing that I am. I find motivation and inspiration in that. Maybe I'll ditch the commitment phobia for this month, just for this challenge. I shouldn't call it a phobia, because I am not afraid of it--I just don't want to be tied down at the moment. Can't we just see each other off an on Workout DVD's? I can't handle everyday. Workout DVD's, you're smothering me! (lol j/k).
Ok off to get the Monkey Boy up! I am going to bake that carrot cake today for my F-I-L and make the frosting...I believe the frosting is built into the calories! I need to double check though.
I have a new recipe for you guys! It's my healthy version of this Giada De Laurentiis recipe (I love her!), Chicken Tetrazzini...she's from the Food Network for anyone that doesn't know! So pretty and talented! If you want to eat full fat and the creamy clog-your-arteries yummy goodness, make it from this link (I'm sure it's not that bad, but mine is MUCH better for you). I was just able to make it healthier, and it's still got great flavor. My hubby has had both versions, hers (that I used to make all the time a few years ago) and my new and improved version, with wheat linguini. He says the new one is good and took some for lunch today :).
So yummy! So yummy! There's a party in my tummy!
I entered my version into sparkpeople yesterday and it only has 211.4 calories per serving (about 1/2 c). I ate 2 svgs for dinner last night and was FULL. This is one of my son's favorite dinners. He's been kind of a picky so it's awesome when he actually eat's something that I've cooked. I'll post the recipe tomorrow, so be sure to come back!
Ok really off this time. Make it count!
I can do this. I am a star.
Monday, March 2, 2009
Day 61 (day 5 / week 9)
Thank you to everyone for your comments on my progress. You guys have no idea how much you motivate me on a daily basis :).
This morning I read the 3 sweetest words that I have read in a while:
OUT FOR DELIVERY
*happy dance*
this means that any minute now...any minute *looking back at front door* now. Any...minute...now (shoot, didn't work) the UPS guy/girl is going to knock on my door and hand me the Turbo Jam Maximum Results that I ordered, what seems like forever and a day ago. It's raining horribly outside, and has been for hours now, so I will use that as an excuse as to why it's not here already!
I put Logan down for a nap, packed a few boxes, and stared out the window for an hour I guess (it's really sad, I know) before exercising. I finally gave up and did the 30 Day Shred, Level 1 (day 7), hoping that he/she would come to the door during my workout. They didn't :-/.
My left quad feels a little achy. I felt achy yesterday after my workout. I think I'm over doing it on the squats or lunges (I feel it most during the lunges). I really hope it feels better by tomorrow. I don't want to have to do another (non)rest day, so close together. Even if I don't go as deep, it hurts. In fact, just sitting here typing this, it hurts.
Tomorrow I may do something a little different if my leg still hurts, but hopefully it will feel better by then.
Guess what? My package came!
*happy dance*
Hope you all have a great workout and a great Monday! Before we know it, it will be Friday again, so make it count!
I can do this. I am a star.
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