Today has really slipped by! Completely lost track of time prepping for a conference this week, and a many meetings this week, as well as continuing to catch up with my German class. Unfortunately, I didn't workout today. Which is disappointing. I really need to get better at this! But, I have a feeling that this week wont be any better; Monday and Tuesday I will be in meetings pretty much all day (8am to ~9pm both days), Wednesday (flying cross country, followed by an evening event), Thursday I'm at a conference and events all day (starting at 7:30am), and Friday I'm at the same conference all day, before heading to the airport and heading back to sunny CA. But I'm going to give morning workouts another try! Although, I may not get the chance Wednesday, as I'll be heading to the airport at 4am.
Anyways, here's the meal update:
Breakfast: Corn on the cob, yea... not a traditional breakfast, but I was craving corn. No butter though, just raw corn on the cob. :-p
Lunch: I don't believe I ate lunch today.
Dinner: Corn on the cob and some vanilla non-fat Greek yogurt.
Snacks: None, as usual...
I'm going to try and find time this week to come up with a way to resolve all these workout and meal issues I've been having. Any suggestions?
Sunday, July 20, 2014
Day 8 - 7/19/14
As I was getting ready for bed, it dawned on me that I completely forgot to post about today. So here we go:
Breakfast: Blue Machine Naked Juice
Lunch: We had a lunch date at Olive Garden, because we were out and about running errands; Salad, 2 bread sticks, a couple glasses of unsweetened plain iced tea, and a delicious 5 cheese Ziti (6 cheese if you count the light layer of Parmesan they added on top).
Dinner: Apparently this meal has become optional... I really need to get better at this, as well as eating light snacks between meals...
Post workout: 16 ounces of Preanut butter and chocolate protein smoothie made with unsweetened Almond milk, 1/2 cup of spinach and 2 bananas.
Workout:
Elliptical machine: 30 minutes on the "speed bump" setting, at the max level (9); Basically the way this works is you get about 1 - 2 minutes at a low setting, 30 - 60 seconds at a medium-low setting, then 30 - 90 seconds at the max setting. It was pretty intense, and my legs were screaming murder by the end, but it was an awesome workout.
Arm curls: 1 set of 10 reps at 50 pounds, and 3 sets of 10 reps at 40 pounds (this was a little too easy, so I'll probably increase it next time)
Butterflies: 2 sets of 10 reps at 25 pounds per arm , and 3 sets of 10 reps at 20 pounds per arm
Leg Curls: 4 sets of 10 at 50 pounds (this was a little too easy, so I'll probably increase it next time)
Lat Pulls: 3 sets of 10 reps at 40 pounds
Triceps Press Rows: 4 sets of 10 reps at 40 pounds
Overall I feel pretty good about todays workout. But I need to start going earlier in the day so that I have more time before the gym closes.
Breakfast: Blue Machine Naked Juice
Lunch: We had a lunch date at Olive Garden, because we were out and about running errands; Salad, 2 bread sticks, a couple glasses of unsweetened plain iced tea, and a delicious 5 cheese Ziti (6 cheese if you count the light layer of Parmesan they added on top).
Dinner: Apparently this meal has become optional... I really need to get better at this, as well as eating light snacks between meals...
Post workout: 16 ounces of Preanut butter and chocolate protein smoothie made with unsweetened Almond milk, 1/2 cup of spinach and 2 bananas.
Workout:
Elliptical machine: 30 minutes on the "speed bump" setting, at the max level (9); Basically the way this works is you get about 1 - 2 minutes at a low setting, 30 - 60 seconds at a medium-low setting, then 30 - 90 seconds at the max setting. It was pretty intense, and my legs were screaming murder by the end, but it was an awesome workout.
Arm curls: 1 set of 10 reps at 50 pounds, and 3 sets of 10 reps at 40 pounds (this was a little too easy, so I'll probably increase it next time)
Butterflies: 2 sets of 10 reps at 25 pounds per arm , and 3 sets of 10 reps at 20 pounds per arm
Leg Curls: 4 sets of 10 at 50 pounds (this was a little too easy, so I'll probably increase it next time)
Lat Pulls: 3 sets of 10 reps at 40 pounds
Triceps Press Rows: 4 sets of 10 reps at 40 pounds
Overall I feel pretty good about todays workout. But I need to start going earlier in the day so that I have more time before the gym closes.
Friday, July 18, 2014
Day 7- 7/18/14
Today was a pretty long, busy and stressful day! But lets jump to the important stuff...
Breakfast: Granola bar
Lunch: Spinach salad with lima beans, and vanilla non-fat Greek yogurt on the side.
Dinner: Whoops! Forgot this yet again...
Post workout: 16 ounce protein shake (60 grams of protein) with a spinach, and I used unsweetened Almond milk instead of normal milk.
I'll be up for a while longer, so I may get around to eating an actual dinner, of some sort.
Workout:
Treadmill: 40 minutes in an "endurance" cycle: every minute I switched between a low speed (3) and a mid to high speed (6 or 7, out of 10), 3.65 miles
AbCore: 30 crunches, and 30 obliques per side. 30 reps per set, rotating between crunch, left, then right oblique.
Bench-press: 20 reps at 40 pounds, followed by 20 reps at 20 pounds all in sets of 10.
Unfortunately, there was only a few minutes left before our gym closed, and someone was using the other two weights machines. One of the guys was a total beast! Seriously. He was fairly lean, but lifting 200+ pounds. I'd rather not run into him in a dark alley!
Final note: I picked up a scale this week. Currently sitting at 205lb. Hopping to drop down to 180lb by the end of the year.
Breakfast: Granola bar
Lunch: Spinach salad with lima beans, and vanilla non-fat Greek yogurt on the side.
Dinner: Whoops! Forgot this yet again...
Post workout: 16 ounce protein shake (60 grams of protein) with a spinach, and I used unsweetened Almond milk instead of normal milk.
I'll be up for a while longer, so I may get around to eating an actual dinner, of some sort.
Workout:
Treadmill: 40 minutes in an "endurance" cycle: every minute I switched between a low speed (3) and a mid to high speed (6 or 7, out of 10), 3.65 miles
AbCore: 30 crunches, and 30 obliques per side. 30 reps per set, rotating between crunch, left, then right oblique.
Abduction: 10 reps at 90 pounds, followed by 50 reps at 50 pounds, and finished with 20 reps of 70 pounds all done in sets of 10.
Adduction: Realized when I got home that I completely forgot to do this!
Unfortunately, there was only a few minutes left before our gym closed, and someone was using the other two weights machines. One of the guys was a total beast! Seriously. He was fairly lean, but lifting 200+ pounds. I'd rather not run into him in a dark alley!
Final note: I picked up a scale this week. Currently sitting at 205lb. Hopping to drop down to 180lb by the end of the year.
Wednesday, July 16, 2014
Day 5 - 7/16/14
So I started the day off with a quick (20 minute) jog, to try and clear my head for the long day ahead. I think I'm going to (will try this Thursday morning) start waking up an hour or so earlier (so closer to 5am) to get my workout in. This is partially because it feels like a great way to start the day, and I used to love jogging in the morning back in high school. Also, I'm finding that with all the evening work events I have coming up, it will be pretty hard to fit in workout time in the evenings.
Today's evening cardio unfortunately did not happen. I was planning to go swimming after running through my German lessons for a test I have tomorrow. But I completely lost track of time. So now that it's almost 11pm, I'm going to get ready for bed, and plan to start fresh and early. Anyone else try working out in the morning? Do you find it works better for you?
Breakfast: 1 cup wheat puffs with 1/2 cup whole milk
Lunch: We had another lunch meeting, this time at an Indian buffet. I had a regular sized (not piled up) plate with rice, a spinach dish, a lentil mix, and grilled veggies.
Dinner: Yogurt, 5 minutes ago. Really need to set a timer next time I sit down to work on my German...
Here's hoping tomorrow will work out (pardon the pun) better than today!
Today's evening cardio unfortunately did not happen. I was planning to go swimming after running through my German lessons for a test I have tomorrow. But I completely lost track of time. So now that it's almost 11pm, I'm going to get ready for bed, and plan to start fresh and early. Anyone else try working out in the morning? Do you find it works better for you?
Breakfast: 1 cup wheat puffs with 1/2 cup whole milk
Lunch: We had another lunch meeting, this time at an Indian buffet. I had a regular sized (not piled up) plate with rice, a spinach dish, a lentil mix, and grilled veggies.
Dinner: Yogurt, 5 minutes ago. Really need to set a timer next time I sit down to work on my German...
Here's hoping tomorrow will work out (pardon the pun) better than today!
Tuesday, July 15, 2014
Day 4 - 7/15/14
Boy today has been a long day! But on to the important stuff:
Breakfast: Half a protein & fruit Naked Juice, and 1 cup of wheat pops with 1/2 cup whole milk.
Lunch: Had a lunch meeting at Olive Garden, ordered off the "light" section; Eggplant Parmesan with a Caesar salad and spaghetti (skipped on the bread sticks), approximately 570 calories.
Dinner: Spoon of organic peanut butter, seriously, was not hungry in the slightest.
Post workout: 16 ounce protein shake (60 grams of protein) with a banana, used unsweetened Almond milk instead of normal milk.
I'll be up for a while longer, so I may get around to eating an actual dinner, of some sort.
Workout:
Bike: 30 minutes, 7.7 miles
AbCore: 50 crunches, and 50 obliques per side. 10 reps per set, rotating between crunch, left, then right oblique.
As much as I would have liked to do more, the gym was going to close in 20 minutes and the 3 teens using the weights machines didn't want to give up any of the machines, even though two of them were just sitting on the machines while talking to the one actually working out. Oh, and periodically checking themselves out in the mirror... is this some sort of "California teen" thing? I swear every time I go to the gym someone is checking themselves out in the mirror.
Breakfast: Half a protein & fruit Naked Juice, and 1 cup of wheat pops with 1/2 cup whole milk.
Lunch: Had a lunch meeting at Olive Garden, ordered off the "light" section; Eggplant Parmesan with a Caesar salad and spaghetti (skipped on the bread sticks), approximately 570 calories.
Dinner: Spoon of organic peanut butter, seriously, was not hungry in the slightest.
Post workout: 16 ounce protein shake (60 grams of protein) with a banana, used unsweetened Almond milk instead of normal milk.
I'll be up for a while longer, so I may get around to eating an actual dinner, of some sort.
Workout:
Bike: 30 minutes, 7.7 miles
AbCore: 50 crunches, and 50 obliques per side. 10 reps per set, rotating between crunch, left, then right oblique.
Abduction & Adduction: 100 reps of each at 30 pounds in sets of 10 switching between the abduction and adduction.
Monday, July 14, 2014
Day 3 - 7/14/15
Wow, today has been a really long day! Woke up at 6am, took a quick shower, ate a bowl of wheat puffs (just air-popped wheat, oddly enough I really enjoy the taste) with whole milk, and drank 8 ounces of a Barry Blast Naked Juice (man are those things awesome!). Rather than coffee (which I promised my husband I'd quick drinking) or soda (which I rarely drink anyways), or an energy drink (...I do love energy drinks...) I had a cup of earl gray tea, yum! No sugar or anything. I love the taste of tea without any extra junk.
I was in and out of meetings all morning, and almost forgot to have lunch. But I did have lunch, it was left overs from dinner, which was really delicious; Barley, lentils, quinoa, freekah, and grilled veggies (broccoli, carrots, green peppers, red peppers, and onions), and a banana on the side. Then I was in and out of meetings all after noon, and once more forgot to snack. I did remember to drink lots of water though... which has an unpleasant side effect.
For dinner I grilled some tofu, a russet potato, and a small sweet onion. On the side I had another banana. Yea, I really need to get some more fruit to choose from, haha.
Tonight, rather than hitting the gym, I swam for a little over an hour. Not as long as I would have liked, but I am thoroughly worn out! It was definitely a good workout, regardless of the time spent swimming.
Now to go over my "home work" for a German course I'm taking through my work. Here I thought homework ended when you graduated from college. :p
I was in and out of meetings all morning, and almost forgot to have lunch. But I did have lunch, it was left overs from dinner, which was really delicious; Barley, lentils, quinoa, freekah, and grilled veggies (broccoli, carrots, green peppers, red peppers, and onions), and a banana on the side. Then I was in and out of meetings all after noon, and once more forgot to snack. I did remember to drink lots of water though... which has an unpleasant side effect.
For dinner I grilled some tofu, a russet potato, and a small sweet onion. On the side I had another banana. Yea, I really need to get some more fruit to choose from, haha.
Tonight, rather than hitting the gym, I swam for a little over an hour. Not as long as I would have liked, but I am thoroughly worn out! It was definitely a good workout, regardless of the time spent swimming.
Now to go over my "home work" for a German course I'm taking through my work. Here I thought homework ended when you graduated from college. :p
Sunday, July 13, 2014
Day 2 - 7/13/14
Today's update is going to be pretty brief. The day started off pretty well, with a Thomas' Half Bagel (whole grain), very light cream cheese, and an egg.Decided that while I was at home, I'd try not to sit for too long at any given time.
In terms of the workout, I had planned to go to the gym around 4:00pm, but unfortunately I spent most of the afternoon/early evening resting, as I ended up getting pretty sick around 1pm. Not exactly the best way to start the workout schedule.
Ended up skipping lunch, but I'm making dinner now. It's a grain mix: Freekeh, Quinoa, barley (hulled and pearled), and I'll grill up some veggies (lightly) to have on the side. Here's hoping I feel better tomorrow, both for the workout schedule, and the long day at work I have coming up tomorrow.
In terms of the workout, I had planned to go to the gym around 4:00pm, but unfortunately I spent most of the afternoon/early evening resting, as I ended up getting pretty sick around 1pm. Not exactly the best way to start the workout schedule.
Ended up skipping lunch, but I'm making dinner now. It's a grain mix: Freekeh, Quinoa, barley (hulled and pearled), and I'll grill up some veggies (lightly) to have on the side. Here's hoping I feel better tomorrow, both for the workout schedule, and the long day at work I have coming up tomorrow.
Saturday, July 12, 2014
Day 1 - Workout 7/12/14
Here we go, day one of my "new" workout effort. I decided to start the day with a pretty decent run on the elliptical machine. I ran for 30 minutes, 1.54 miles, and had it sets to an incremental "hills" mode, with varying intensity levels.
Next I used the ab machine (I'll try to get the name of the actual machine next time I go to the gym) for about 15 minutes. It's a rather interesting machine: It's kinda "banana" shaped, you place your calf's on this sliding pad, tilt it to the side for obliques or straight for regular ab workout. The idea is to use your hips to lift your lower body up the machine, to perform a crunch. I did 4 sets of 10 regular crunches and 4 sets of oblique crunches. 10 regular, 5 left oblique, 5 right oblique, then repeat the process. I'll admit that while I can usually do many reps of regular ab crunches, I don't tend to, as no matter what I try it always seems to hurt my lower back (I have a slight issue with my lower back, and ab workouts usually triggers it).
Next I tried out another machine for the first time, that focuses on your thighs, butt, and waist (definitely a zone I have the most trouble with), the Hip Abduction/Adduction machine.
I did two sets of abduction and adduction, each 20 pounds, rotating between the two exercises every 10 reps.
Next I hopped on the bike for 30 minutes, again using the "hills" mode, this time at a higher range of intensities. I "biked" for 7.27 miles. I will note that shortly after I hoped on the bike, this younger guy came in, maybe 20 - 25 (tops), and hoped on the bike next to me. It was rather humerus, because the bike he was on was at an angle, unlike mine which pointed straight. The back wall is a giant mirror. He spent the entire time he was on the bike (maybe 10 minutes) checking himself out in the mirror and trying to make is hair look good. It was pretty difficult not to burst out laughing (anyone that know me, knows that it takes very little for me to laugh, so any level of control is quite the feat). After he hopped off the bike he walked over to one of the machines and rather than using it, continued checking himself out. In my defense, I was not staring at him, I was able to see what he was doing via peripheral vision and the reflection in the window.
After the bike ride, I used the multi-function arms & chest machine (can't recall what it's called, but I'll try to get the names of the different machines and maybe the pictures too, tomorrow). I did 3 sets of 10 reps of chest presses at 40 pounds. Between sets I 10 reps of arm raises at 40 pounds, as well.
I made sure to take the exercises at a moderate pace, and spent just over 30 minutes doing non-cardio exercises. In total, I spent just over 90 minutes at the gym, and slowly jogged back to my apartment (about 5 minutes, because I took the long way). It dawned on me that I haven't picked up protein powder, so in the interim I made a "smoothie" with 4 tablespoons of chia seeds, a banana, a few ice cubes, and 8 ounces of unsweetened organic almond milk. Overall, I feel pretty good about todays workout.
Next I used the ab machine (I'll try to get the name of the actual machine next time I go to the gym) for about 15 minutes. It's a rather interesting machine: It's kinda "banana" shaped, you place your calf's on this sliding pad, tilt it to the side for obliques or straight for regular ab workout. The idea is to use your hips to lift your lower body up the machine, to perform a crunch. I did 4 sets of 10 regular crunches and 4 sets of oblique crunches. 10 regular, 5 left oblique, 5 right oblique, then repeat the process. I'll admit that while I can usually do many reps of regular ab crunches, I don't tend to, as no matter what I try it always seems to hurt my lower back (I have a slight issue with my lower back, and ab workouts usually triggers it).
Next I tried out another machine for the first time, that focuses on your thighs, butt, and waist (definitely a zone I have the most trouble with), the Hip Abduction/Adduction machine.
Next I hopped on the bike for 30 minutes, again using the "hills" mode, this time at a higher range of intensities. I "biked" for 7.27 miles. I will note that shortly after I hoped on the bike, this younger guy came in, maybe 20 - 25 (tops), and hoped on the bike next to me. It was rather humerus, because the bike he was on was at an angle, unlike mine which pointed straight. The back wall is a giant mirror. He spent the entire time he was on the bike (maybe 10 minutes) checking himself out in the mirror and trying to make is hair look good. It was pretty difficult not to burst out laughing (anyone that know me, knows that it takes very little for me to laugh, so any level of control is quite the feat). After he hopped off the bike he walked over to one of the machines and rather than using it, continued checking himself out. In my defense, I was not staring at him, I was able to see what he was doing via peripheral vision and the reflection in the window.
After the bike ride, I used the multi-function arms & chest machine (can't recall what it's called, but I'll try to get the names of the different machines and maybe the pictures too, tomorrow). I did 3 sets of 10 reps of chest presses at 40 pounds. Between sets I 10 reps of arm raises at 40 pounds, as well.
I made sure to take the exercises at a moderate pace, and spent just over 30 minutes doing non-cardio exercises. In total, I spent just over 90 minutes at the gym, and slowly jogged back to my apartment (about 5 minutes, because I took the long way). It dawned on me that I haven't picked up protein powder, so in the interim I made a "smoothie" with 4 tablespoons of chia seeds, a banana, a few ice cubes, and 8 ounces of unsweetened organic almond milk. Overall, I feel pretty good about todays workout.
The Daily Burn - Prologue
Over the past several years I have made MANY attempts to lose weight and get into better shape (preferably a non oval-based shape). I failed to do so, more times than I care to admit. Even recently when we moved to CA, I promised myself that I would workout every other day, eat healthier, and swim at least 5 days a week. I have not swam once this week, and today is the first time in a week that I've been to the gym. Not to mention the fact that I've eaten out or gotten something from a fast food chain 3 times this week. That's definitely not the kind of life I want to live. What I've come to realize is that I've never had anyone to hold me accountable, other than myself. My husband couldn't care less, because he doesn't think I need to lose weight or get into better shape, because round is a shape, after all. So I've decided to reach out to the one group you don't have to pay (unlike trainers) for support, encouragement, recommendations, and ruthless criticisms (we all know it's true)... the internet. My plan is to post to the blog, The Daily Burn, at least once every day. Anyone who's seen my other blog, "Me Myself and I", may be wondering why I didn't decide post there instead. In short, I wanted a place dedicated to keeping tab on my progress, to further help me feel held accountable for my daily habits and efforts. These posts will talk about what I ate that day, my workout (for the days I work out on, which hopefully will be every day), and humerus anecdotes should there be any that day.
My planned workout schedule:
Monday - Cardio
Tuesday - Weights + Minor Cardio
Wednesday - Cardio
Thursday - Weights + Minor Cardio
Friday - Cardio
Saturday - Weights + Minor Cardio
Sunday - Cardio
Strictly cardio days (Monday, Wednesday, Friday, and Sunday) can be either on a machine, free running, or swimming. But for weights days, It'll either be in the gym or using Xbox Fitness. The plan is to workout everyday for at least 60 minutes
Here's my general plan for meals:
Breakfast: Cereal and fruit, or an egg on a whole grain "half bagel" (Thomas' Half Bagels have quickly become my favorite types of bagels!) with light cream cheese.
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
Lunch: Salad with various fresh or thawed organic produce and light dressing with fruit on the side, or a grain mix (barley and quinoa mostly) with grilled veggies (again, organic) and fruit on the side.
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
Dinner: This will probably depend on the day, but it will follow similar guidelines as above, with the possibility of pasta or tofu (I'm a vegetarian).
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
As can be observed above, dinner really will very. However, I'm typically very consistent about my breakfast and lunches as I do not eat too much, so that (hopefully) I can start eating snacks in-between meals, as many health and fitness professionals suggest doing. The other thing I'll note, is dinner; Many recommend having one "cheat day" or one "cheat meal" per week. To fulfill this, I will use our weekly date-night as my cheat day. It will most likely usually just be a cheat meal, but sometimes we do dinner and a movie.
Two things I know I need to/probably should do:
My planned workout schedule:
Monday - Cardio
Tuesday - Weights + Minor Cardio
Wednesday - Cardio
Thursday - Weights + Minor Cardio
Friday - Cardio
Saturday - Weights + Minor Cardio
Sunday - Cardio
Strictly cardio days (Monday, Wednesday, Friday, and Sunday) can be either on a machine, free running, or swimming. But for weights days, It'll either be in the gym or using Xbox Fitness. The plan is to workout everyday for at least 60 minutes
Here's my general plan for meals:
Breakfast: Cereal and fruit, or an egg on a whole grain "half bagel" (Thomas' Half Bagels have quickly become my favorite types of bagels!) with light cream cheese.
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
Lunch: Salad with various fresh or thawed organic produce and light dressing with fruit on the side, or a grain mix (barley and quinoa mostly) with grilled veggies (again, organic) and fruit on the side.
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
Dinner: This will probably depend on the day, but it will follow similar guidelines as above, with the possibility of pasta or tofu (I'm a vegetarian).
Snack: Not sure, probably something light from Nature Box or fresh fruit/veggies.
As can be observed above, dinner really will very. However, I'm typically very consistent about my breakfast and lunches as I do not eat too much, so that (hopefully) I can start eating snacks in-between meals, as many health and fitness professionals suggest doing. The other thing I'll note, is dinner; Many recommend having one "cheat day" or one "cheat meal" per week. To fulfill this, I will use our weekly date-night as my cheat day. It will most likely usually just be a cheat meal, but sometimes we do dinner and a movie.
Two things I know I need to/probably should do:
- Buy a scale. The last time I weighed myself was about 3 months ago, and I weighed 207 pounds.
- Buy a fitness tracker to help keep better track of my activities. Any recommendations would certainly be appreciated. :)
This is my "rough" plan of what I will be doing for the next 6 months, at least. It will change as needed, but I'm hoping to mostly stick with this kind of a plan. The first workout post will be up shortly.
Subscribe to:
Comments (Atom)