I love a good cheesy overused phrase, so here it goes....If you fail to plan, you plan to fail. I bring up this topic because tomorrow I'll be catching a flight to visit family for my birthday weekend. Without proper planning it could be a disaster, as vacations usually are. Too much good food and drink with friends and loved ones you rarely see, late nights, lazy mornings, no time for workouts in between all the fun, that could easily lead to a pound or two GAINED, and a heavy conscience to add to the checked luggage on the flight home (and these days that'll cost you an extra $15!).
The simple solution is plan plan plan ahead. Warm up with a good breakfast, no matter how early you're getting up. Protein bars, nuts and beef jerky will take the place of airport fried food and margaritas, not to mention the "meal" you're lucky to get on the plane (last time I flew I was offered a squished muffin of unidentified flavoring, no thanks). Once at the airport, don't just sit there waiting for the plane to arrive, get up and take a stroll, do some people watching. You can easily log a mile or two in those terminals.
Once you arrive at your destination, remember that you brought your goals and resolve with you (and hopefully some workout gear). I've packed several options-running, a few workout videos, some resistance bands, and all the nerdy gear I could stuff into a carry on bag to go with it. Not only that, I have 2 specific workouts planned each day so when I arrive all I'll have to do is figure out WHEN to fit them in, not where , what and if. In addition, I plan to make at least one a local workout so that I can get some local flavor, as well as hopefully get the family involved. Diet will lean on my subsidized protein bars, and the best food each place I go has to offer.
I may not be able to log in while I'm out of pocket, but you can still follow my twitter, I'll be checking in regularly with updates and tips on how to avoid the many pitfalls that come with the bliss of vacation.
Remember to eat clean, work hard, and enjoy the burn!
Thursday, July 30, 2009
Wednesday, July 29, 2009
You'll never get ahead by sitting on your rear!
This world is FULL of excuses. Excuses not to push yourself at the gym, excuses not to GO to the gym, excuses why you "need" that crap food, excuses why you shouldn't put in extra effort at work, excuses why you shouldn't act on a dream you've been secretly nursing; but the result will always be the same. You want the same old disappointments, stay sitting on your rear. But if you want to see what you're really capable of, if you want the body you've always dreamed of, the career you've looked up at and only imagined, the LIFE you never thought possible, all that is required is to get up and move. It's really that simple.
At present, I certainly have more time available than the average person to work on my physique, and my results are coming quick and steady. However, there's nothing special about how I'm going about it. There are no crazy supplements, no bizarre food combinations, it's all been done through good old fashioned sweat and will power. The weight comes off one good decision at a time, just like everyone else. I push myself through tough workouts, I eat the right amounts of clean food, and results follow. Every day I make the choice to get up and put in the time. I don't turn on the tv, I don't sit around in my jammies relaxing, I put on my workout gear and I hit it hard.
I hope each of you takes a moment to consider what it is you want most out of life, knock out anything that doesn't fit into that priority list, and just start moving. Do you want a better body? Get in that gym whenever you can. We all have other priorities to deal with-careers, family, friends. But if you don't make a change no one will do it for you. Waking up early sucks. Deal with it and get moving. No time in the morning? Get in there at lunch. Busy with lunch meetings? Knock it out after work. Constantly handling issues with the kids? Put in a workout tape while they nap. Take control of your life. Do you want to add a passion to your life outside of work, just go for it. Stop dreaming about taking that cooking class or getting involved in cycling, or whatever you've been holding back and go for it! Your life will be so much richer for the experience. All it takes is a little bit of momentum.
You want the same old results, keep following your path. If you're hungry for a change, then get off your rear and do something about it!
Tuesday's workouts:
(I was feeling worn down and last time that happened I ended up with the flu, so I toned it down to 2 workouts and upped my calories)
#1-Spin class (still working out the issues with my new road shoes)
#2-plyometrics
Tuesday's diet:
Breakfast-2 pieces double fiber wheat toast with smart balance and sugar free jam, 1 egg with reduced fat swiss cheese
Snack-kashi cereal with mootopia
Lunch-turkey burger with marinara sauce and broccoli
Snack-protein bar
Dinner-apple, swiss cheese, turkey burger, fat free sugar free pudding made with mootopia
The final breakdown:
Calories Burned: 2431
Calories consumed: 1805
Deficit: 626
Nutrient ratio: 39C/33P/28F
Stay tuned for tomorrow: Get out and get growing!
At present, I certainly have more time available than the average person to work on my physique, and my results are coming quick and steady. However, there's nothing special about how I'm going about it. There are no crazy supplements, no bizarre food combinations, it's all been done through good old fashioned sweat and will power. The weight comes off one good decision at a time, just like everyone else. I push myself through tough workouts, I eat the right amounts of clean food, and results follow. Every day I make the choice to get up and put in the time. I don't turn on the tv, I don't sit around in my jammies relaxing, I put on my workout gear and I hit it hard.
I hope each of you takes a moment to consider what it is you want most out of life, knock out anything that doesn't fit into that priority list, and just start moving. Do you want a better body? Get in that gym whenever you can. We all have other priorities to deal with-careers, family, friends. But if you don't make a change no one will do it for you. Waking up early sucks. Deal with it and get moving. No time in the morning? Get in there at lunch. Busy with lunch meetings? Knock it out after work. Constantly handling issues with the kids? Put in a workout tape while they nap. Take control of your life. Do you want to add a passion to your life outside of work, just go for it. Stop dreaming about taking that cooking class or getting involved in cycling, or whatever you've been holding back and go for it! Your life will be so much richer for the experience. All it takes is a little bit of momentum.
You want the same old results, keep following your path. If you're hungry for a change, then get off your rear and do something about it!
Tuesday's workouts:
(I was feeling worn down and last time that happened I ended up with the flu, so I toned it down to 2 workouts and upped my calories)
#1-Spin class (still working out the issues with my new road shoes)
#2-plyometrics
Tuesday's diet:
Breakfast-2 pieces double fiber wheat toast with smart balance and sugar free jam, 1 egg with reduced fat swiss cheese
Snack-kashi cereal with mootopia
Lunch-turkey burger with marinara sauce and broccoli
Snack-protein bar
Dinner-apple, swiss cheese, turkey burger, fat free sugar free pudding made with mootopia
The final breakdown:
Calories Burned: 2431
Calories consumed: 1805
Deficit: 626
Nutrient ratio: 39C/33P/28F
Stay tuned for tomorrow: Get out and get growing!
Tuesday, July 28, 2009
A worthy cause never goes out of style
While I WAS going to talk today about the joy of running and all that it can bring you, during my work out yesterday something moved me which I feel is more important to share. As I checked my form in the mirror I kept eying my newly purchased LiveStrong bracelet. When Mr. Nut and I bought these last weekend I joked that I was about 5 years behind the trend. But great causes don't go out of style (and old legends don't die, they take 3rd in the Tour de Lance!). We may not all be personally affected by cancer, but it resonates through our society, if only as the secret pain of someone that someone we love is close to, the approaching assasin of someone dear to us, perhaps our own demon we've yet to have to battle. However far it feels from you at the moment, there are people struggling for their lives even as I write this, and I am honored to wear this yellow band to support their war, celebrate their victories, and mourn their losses.
Even more touching is how Lance Armstrong has taken his fame and fortune and turned it into so much hope and inspiration, and to get back on that bike, risking his legend so that he can give so many a stronger voice, so that he can ride for something even greater than himself. And when I saw that band in the mirror I was GRATEFUL for every inch of my healthy body; for my all of my senses to connect fully with this great world, clear lungs that can deep, a strong heart to pump blood as I push myself, arms to jab/cross, or hug and caress, sturdy legs to push myself up a hill or finish a race faster, and everything in between. God has blessed us with so much health and potential, it's important to remind ourselves of that because so many must struggle without. I push myself to honor them. I ride my bike HARD in the MS 150 for those who don't have the power to pedal. I push those weights hard for those too tired and weak to lift them. I run till my lungs want to burst for those who long just to breathe fresh air. I urge each of you to take stock of the blessings you've been given, and not take them for granted. Get out there and push yourself, feel a little burn. It will remind you of just how lucky you are.
Monday's Workouts:
#1-4 mile run with drills (paced about 5.75mph on the flats, 8mph on the sprints-really took it out of me, that Texas sun gets hot hot hot!!!!!)
#2-upper body and ABS (yes I did them, grumbling all the way, but I pushed through it, hooray!)
#3-yoga, cardio kickboxing and core
Monday's diet:
Breakfast: 2 pieces of double fiber wheat toast, smart balance, sugar free jam, 1 egg with low fat swiss cheese, iced coffee with mootopia
Snack: 1 serving diluted G2 post run, kashi golean cereal with mootopia
Lunch: tuna fish sandwich on double fiber wheat with light mayo, apple
Snack: String cheese (post workout), cottage cheese and light yogurt
Dinner: turkey burger and roasted zucchini, 1 serving fat free sugar free pudding made with mootopia.
Final breakdown:
Calories burned: 2649
Calories consumed: 1734
Deficit: 915
Nutrient ratio: 41C/33P/26F
Stay tuned for tomorrow's installment: You'll never get ahead by sitting on your rear!
Even more touching is how Lance Armstrong has taken his fame and fortune and turned it into so much hope and inspiration, and to get back on that bike, risking his legend so that he can give so many a stronger voice, so that he can ride for something even greater than himself. And when I saw that band in the mirror I was GRATEFUL for every inch of my healthy body; for my all of my senses to connect fully with this great world, clear lungs that can deep, a strong heart to pump blood as I push myself, arms to jab/cross, or hug and caress, sturdy legs to push myself up a hill or finish a race faster, and everything in between. God has blessed us with so much health and potential, it's important to remind ourselves of that because so many must struggle without. I push myself to honor them. I ride my bike HARD in the MS 150 for those who don't have the power to pedal. I push those weights hard for those too tired and weak to lift them. I run till my lungs want to burst for those who long just to breathe fresh air. I urge each of you to take stock of the blessings you've been given, and not take them for granted. Get out there and push yourself, feel a little burn. It will remind you of just how lucky you are.
Monday's Workouts:
#1-4 mile run with drills (paced about 5.75mph on the flats, 8mph on the sprints-really took it out of me, that Texas sun gets hot hot hot!!!!!)
#2-upper body and ABS (yes I did them, grumbling all the way, but I pushed through it, hooray!)
#3-yoga, cardio kickboxing and core
Monday's diet:
Breakfast: 2 pieces of double fiber wheat toast, smart balance, sugar free jam, 1 egg with low fat swiss cheese, iced coffee with mootopia
Snack: 1 serving diluted G2 post run, kashi golean cereal with mootopia
Lunch: tuna fish sandwich on double fiber wheat with light mayo, apple
Snack: String cheese (post workout), cottage cheese and light yogurt
Dinner: turkey burger and roasted zucchini, 1 serving fat free sugar free pudding made with mootopia.
Final breakdown:
Calories burned: 2649
Calories consumed: 1734
Deficit: 915
Nutrient ratio: 41C/33P/26F
Stay tuned for tomorrow's installment: You'll never get ahead by sitting on your rear!
Monday, July 27, 2009
Confessions of a Health Nut
Pop quiz: Raise your hand if you've ever let something slide at work....Keep it raised if you've kept quiet instead of volunteering for a project when your boss needed help because you just didn't feel like taking on something extra...hold it high if you've ever spent a day just coasting till the clock ticked down....
Confessing your sins is never easy, but absolution is good for the soul, and in my case, the waist line. I confess that I kept my hand up for the entire pop quiz above. As my body is my job, not only do I focus on overtime as mentioned in my previous posts, but as in any job, if you want to succeed and grow you need to put in effort above and beyond the call of duty, reach forward, take on new challenges, and be willing to get your hands dirty. While I have worked out 3 times a day on a tight schedule with a super clean diet, something has been conveniently missing....my ab workouts. Just 15 extra minutes at the end of weights and yoga, but I haven't been motivated to put in the time lately. Perhaps because I don't think it will make much of an aesthetic difference, or I feel I've already done so much I can afford to let it slide. Whatever the reason it dropped off my priority list, I vow to take control of EVERY aspect of my job and perform to my greatest potential. Of course that means you'll hear me whining about ab exercises and how much I can't stand them, but that's why they call it work. Even when you love what you do, not every second will be bliss.
I encourage everyone to take a step back, look at your job, your fitness routine, your life goals, and ask yourself what are you slacking on. Then put on your grown up panties and push through it. The rewards will come, and you'll see how an extra effort can take you beyond your dreams.
Now that I've cleared my conscience, I have good news to report. If you followed my twitter today you know that I weighed in as I do every Monday, and I reached my weekly goal. I'm down to 136.4 (-1.5lb). Not bad for an old broad just a week away from turning 28 :)
Sunday's workouts:
Just yoga today. My body needs time to rest and repair from the week's onslaught. Take note that just because you don't put on your training gear and get sweaty doesn't mean you have to sit around and coast. I buzzed all around town running errands and just being active burned an additional 250 calories more than I would have sitting around the house. No matter what your schedule is, if you aren't sick or hurting, keep those feet moving!
Diet:
Breakfast: Body for life pancakes (cottage cheese, oatmeal and egg whites), smart balance and sugar free syrup while watching Lance take 3rd at the Tour. What a great morning :)
Snack: cottage cheese mixed with light yogurt
Lunch: Barilla plus pasta, broccoli, chicken breast, olive oil and Parmesan cheese
Snack: 1/2 protein bar shared with Mr. Nut while running errands
Dinner: chicken breast, mixed vegetables, olive oil, sugar free pudding made with mootopia
The final score:
Calories burned: 2177
Calories consumed: 1457
Deficit: 720
Nutrient ratio: 37C/39P/24F
Stay tuned for tomorrow's installment: Run towards your problems to live a healthier life
Confessing your sins is never easy, but absolution is good for the soul, and in my case, the waist line. I confess that I kept my hand up for the entire pop quiz above. As my body is my job, not only do I focus on overtime as mentioned in my previous posts, but as in any job, if you want to succeed and grow you need to put in effort above and beyond the call of duty, reach forward, take on new challenges, and be willing to get your hands dirty. While I have worked out 3 times a day on a tight schedule with a super clean diet, something has been conveniently missing....my ab workouts. Just 15 extra minutes at the end of weights and yoga, but I haven't been motivated to put in the time lately. Perhaps because I don't think it will make much of an aesthetic difference, or I feel I've already done so much I can afford to let it slide. Whatever the reason it dropped off my priority list, I vow to take control of EVERY aspect of my job and perform to my greatest potential. Of course that means you'll hear me whining about ab exercises and how much I can't stand them, but that's why they call it work. Even when you love what you do, not every second will be bliss.
I encourage everyone to take a step back, look at your job, your fitness routine, your life goals, and ask yourself what are you slacking on. Then put on your grown up panties and push through it. The rewards will come, and you'll see how an extra effort can take you beyond your dreams.
Now that I've cleared my conscience, I have good news to report. If you followed my twitter today you know that I weighed in as I do every Monday, and I reached my weekly goal. I'm down to 136.4 (-1.5lb). Not bad for an old broad just a week away from turning 28 :)
Sunday's workouts:
Just yoga today. My body needs time to rest and repair from the week's onslaught. Take note that just because you don't put on your training gear and get sweaty doesn't mean you have to sit around and coast. I buzzed all around town running errands and just being active burned an additional 250 calories more than I would have sitting around the house. No matter what your schedule is, if you aren't sick or hurting, keep those feet moving!
Diet:
Breakfast: Body for life pancakes (cottage cheese, oatmeal and egg whites), smart balance and sugar free syrup while watching Lance take 3rd at the Tour. What a great morning :)
Snack: cottage cheese mixed with light yogurt
Lunch: Barilla plus pasta, broccoli, chicken breast, olive oil and Parmesan cheese
Snack: 1/2 protein bar shared with Mr. Nut while running errands
Dinner: chicken breast, mixed vegetables, olive oil, sugar free pudding made with mootopia
The final score:
Calories burned: 2177
Calories consumed: 1457
Deficit: 720
Nutrient ratio: 37C/39P/24F
Stay tuned for tomorrow's installment: Run towards your problems to live a healthier life
Sunday, July 26, 2009
Working overtime to reach your dreams
Here it is, the weekend is upon us. Any normal job would stop for two days of fun in the sun, late nights with friends, and a break from ho-hum dieting. However high achievers are never really "done" working. It's a little concept called overtime and it's how you get ahead in life, and if it's something you're passionate about, it never truly feels like "work." While a work/life balance is important, as is time to let your muscles rest and repair, putting in a few extra hours is key to getting what you want. And so while I do cut back to just one or two workouts on the weekend to let my body repair, I will be putting in some overtime, as well as keeping my diet tight.
A great example of overtime spirit is my friend Toni. Focused on her big day walking down the aisle, she wants to look and feel her best, so she's taken to working out during her lunch breaks at work, as well as after she clocks out. Her hairdo may suffer in the afternoon, but it pales in comparison to her proud glow and the fabulous body she's creating for herself. I'm proud of her efforts and inspired by her results.
It's the same concept be it your body, a new project at work, or a hobby you're passionate about. If you want to get executive results, you need to put in an executive effort. If you want junior results, keep doing the same ol' sh$%! Nights and weekends are not off limits, but if you want to get ahead, if you want to really accomplish your goals, your DREAMS, that overtime will leapfrog you over those who just want to get by and leave you happier, healthier, and more fulfilled than ever. So strap on those shoes, put your nose to the grindstone, and put in those extra hours, you won't regret it!
Feel the burn (workouts)
#1-Yoga, cardio kickboxing and core
#2-ran a steady 4 miles (paced about 5.75mph and felt pretty strong, trying to get myself to a competitive 6.5 average...I'll get there some day!)
Delicious dish (food)
Breakfast-Body for life pancakes with smart balance and sugar free syrup
Snack: apple and cottage cheese
Lunch: 1/2 Pei Wei Ginger Broccoli with Chicken meal, 1 fortune cookie
Snack: turkey burger and salad with balsamic vinagrette and parmesean cheese
Dinner (post workout): Tuna sandwich with double fiber wheat bread and light mayo
After dinner treat: Starbucks tall skinny decaf latte with sugar free hazzelnut syrup
The final score:
Calories burned: 2671
Calories consumed: 1705
Deficit: 966
Nutrient ratio: 36C/38P/26F
Stay tuned for tomorrow's edition: Confessions of a health nut
A great example of overtime spirit is my friend Toni. Focused on her big day walking down the aisle, she wants to look and feel her best, so she's taken to working out during her lunch breaks at work, as well as after she clocks out. Her hairdo may suffer in the afternoon, but it pales in comparison to her proud glow and the fabulous body she's creating for herself. I'm proud of her efforts and inspired by her results.
It's the same concept be it your body, a new project at work, or a hobby you're passionate about. If you want to get executive results, you need to put in an executive effort. If you want junior results, keep doing the same ol' sh$%! Nights and weekends are not off limits, but if you want to get ahead, if you want to really accomplish your goals, your DREAMS, that overtime will leapfrog you over those who just want to get by and leave you happier, healthier, and more fulfilled than ever. So strap on those shoes, put your nose to the grindstone, and put in those extra hours, you won't regret it!
Feel the burn (workouts)
#1-Yoga, cardio kickboxing and core
#2-ran a steady 4 miles (paced about 5.75mph and felt pretty strong, trying to get myself to a competitive 6.5 average...I'll get there some day!)
Delicious dish (food)
Breakfast-Body for life pancakes with smart balance and sugar free syrup
Snack: apple and cottage cheese
Lunch: 1/2 Pei Wei Ginger Broccoli with Chicken meal, 1 fortune cookie
Snack: turkey burger and salad with balsamic vinagrette and parmesean cheese
Dinner (post workout): Tuna sandwich with double fiber wheat bread and light mayo
After dinner treat: Starbucks tall skinny decaf latte with sugar free hazzelnut syrup
The final score:
Calories burned: 2671
Calories consumed: 1705
Deficit: 966
Nutrient ratio: 36C/38P/26F
Stay tuned for tomorrow's edition: Confessions of a health nut
Saturday, July 25, 2009
Slather it on, save your life
As I ran yesterday morning and as the sun beat down on me, I couldn't help but be glad I'd slathered myself up with sunscreen head to toe (SPF 70, I'm basically one step away from albino white and God did NOT give me the pigment to change my lot in life). As the Tour de Lance draws to an end (hang on to that podium Lance, we love you!), and Livestrong makes an amazing surge in cancer awareness, I thought today would be fitting to point out this simple step that can save heartache, health and lives.
Get yourself some sunscreen and wear it ALL the time. There are many great moisturizers with SPF included so you can lotion daily and not have to think twice about this important step. Don't think it can happen to you? Think again. My best friend, never a big tanner but an avid outdoor sportswoman, had a melanoma removed from her calf this year. Not the celebration she was expecting as her baby boy turned 1 year old. She was proactive and has always been adament about sunscreen and regular skin checks. Thank God the doctor was able to remove it all and her last 3 month checkup remained clean. But there it was, threatening to take her from her family before she turned 30. Now she has a 3 inch scar to remind her of how blessed she is. Cancer isn't just a buzz word or the answer to all those yellow bracelets people wear, it's real, it's ugly, and it's the second leading cause of death in the US, yet skin cancer is so preventable and so treatable if caught early! If that doesn't scare you, I'll appeal to your vanity....sun damage is one of the leading causes of wrinkles and aging skin. Tanning is the body's first response to sun damage, not a process we should be actively seeking out! Protect yourself and live a longer, healthier, more youthful life!
Feel the burn (workouts:)
#1: 2 mile run
#2: legs and back (my hamstrings were SO sore from yoga on Thursday, it is amazing how holding those bizarre moves can change and push your body, gotta love it)
#3: cardio kickboxing
Delicious dish (what I ate):
Breakfast: Kashi GoLean cereal and mootopia
Snack: Diluted G2, smoothie with banana, blueberries, and yogurt
Lunch: Broccoli, chicken breast, barilla plus pasta and marinara sauce
Snack: apple and low fat cottage cheese, (string cheese during workout-I was about to bonk!)
Dinner: Beef tenderloin with parmesean cheese and breadcrumbs, broccoli, 1 serving fat free sugar free pudding with mootopia.
Final break down
Calories burned: 2625
Calories Consumed: 1698
Deficit: 927
Nutrient ratio: 45C/31P/24F
Stay tuned for tomorrow's inspiration: Working overtime to reach your dreams
Get yourself some sunscreen and wear it ALL the time. There are many great moisturizers with SPF included so you can lotion daily and not have to think twice about this important step. Don't think it can happen to you? Think again. My best friend, never a big tanner but an avid outdoor sportswoman, had a melanoma removed from her calf this year. Not the celebration she was expecting as her baby boy turned 1 year old. She was proactive and has always been adament about sunscreen and regular skin checks. Thank God the doctor was able to remove it all and her last 3 month checkup remained clean. But there it was, threatening to take her from her family before she turned 30. Now she has a 3 inch scar to remind her of how blessed she is. Cancer isn't just a buzz word or the answer to all those yellow bracelets people wear, it's real, it's ugly, and it's the second leading cause of death in the US, yet skin cancer is so preventable and so treatable if caught early! If that doesn't scare you, I'll appeal to your vanity....sun damage is one of the leading causes of wrinkles and aging skin. Tanning is the body's first response to sun damage, not a process we should be actively seeking out! Protect yourself and live a longer, healthier, more youthful life!
Feel the burn (workouts:)
#1: 2 mile run
#2: legs and back (my hamstrings were SO sore from yoga on Thursday, it is amazing how holding those bizarre moves can change and push your body, gotta love it)
#3: cardio kickboxing
Delicious dish (what I ate):
Breakfast: Kashi GoLean cereal and mootopia
Snack: Diluted G2, smoothie with banana, blueberries, and yogurt
Lunch: Broccoli, chicken breast, barilla plus pasta and marinara sauce
Snack: apple and low fat cottage cheese, (string cheese during workout-I was about to bonk!)
Dinner: Beef tenderloin with parmesean cheese and breadcrumbs, broccoli, 1 serving fat free sugar free pudding with mootopia.
Final break down
Calories burned: 2625
Calories Consumed: 1698
Deficit: 927
Nutrient ratio: 45C/31P/24F
Stay tuned for tomorrow's inspiration: Working overtime to reach your dreams
Friday, July 24, 2009
How to dine out without giving up
The day started EARLY yesterday. Hubby (who I will now refer to as Mr. Nut) had an early morning meeting so we were up at 6. Definately not my choice, but that's the schedule. I could decide to sleep through it, but breakfast is always a great boost for our marriage and it keeps me sharp to focus on getting to sleep on time and staying on a routine.
This brings me to our topic of the day-how to dine out without giving up on your goals. Honestly, I think most people KNOW how to eat properly when they go out for lunch, they just make a choice NOT to, then cover it up with false logic that the menus are confusing, there aren't any good options out there, dining out is ALWAYS going to be unhealthy, then they have an excuse to eat crap without feeling guilty! I'll give you 4 words to think about next time you're out at ANY restaurant: chicken, fish, vegetables, salad. C'mon people, you know this, it isn't rocket science! The issue here is WILLPOWER. Of course a lasagna smothered in cheesey sauce tastes better than chicken with a side of broccoli, but if you were at home would you EVER make a processed carb lasagna with fatty meat and a pound of cheese??? For your sake I hope not! When you're eating properly your meals are small, clean and frequent. A chicken breast with vegetable and marinara, whole wheat pasta, turkey burgers, oatmeal, fruit, etc. These things do exist when you go out to eat, they're just the least appetizing when you compare them next to pizzas, french fries, big cheesy burgers, and creamy, cheesy, fatty sauces! But you have goals, so stop and think about them for just a minute before you order and you'll see how ridiculous it is to even consider stuffing yourself with crap food just because it's there. Have a little self control with your glass of water!
So what did I eat? We went for middle eastern, so I opted for a very flavorful, VERY tender chicken kabob with zucchini and lentil salad as sides. All around me people were downing gyro platters (I ADORE gyro meat) but it's like a lamb meatloaf, full of fatty meat and fillers (which is why it tastes so darn good) but is so bad for you. It didn't fit my requirements so it didn't make the plate. It's that simple. And if you're worried about your willpower, give yourself a boost. Most restaurants at LEAST have a menu online, if not nutritional information. Look ahead of time when you're not hungry and make the smart decision before you ever enter the restaurant. Then it won't matter what your stomach is saying, your brain has already made the smart decision.
#1-combination between yoga, plyometrics and core work
#2-Yoga (I've had enough of downward dog for QUITE a while now, thank you!) My flexibility has increased so dramatically though it is amazing. My seated hamstring stretches are out of this world. I'm using yoga blocks because I can already reach my heels and I need something further to reach for. The rest of me isn't quite so flexible but we're working on it.
#3-Body Combat at the gym. You know you're doing something right when you jab or throw an elbow and sweat goes flying! People are so ridiculous about these classes, they take them waaaay too seriously. I try hard to throw down and have good form, especially in a fight class, but some people were grunting, yelling, and even wearing hand wraps. This isn't the octagon people, we're just here for the calorie burn. Let it go!
Delicious dish (what I ate):
Breakfast: whole wheat english muffin with smart balance, low fat swiss, 1 egg, sugar free jam, and iced coffee with mootopia.
Snack: Smoothie with banana, mootopia and sugar free yogurt
Lunch: chicken kabob, lentil salad, zucchini
Snack: can of tuna fish with light mayo and 1 slice of double fiber wheat toast
Dinner: turkey burger with a side of lemon dill green beans
The final score:
Calories burned- 2512
Calories consumed- 1610
Deficit: 902
Nutrient ratio: 38C/34P/28F
Stay tuned for tomorrow's lesson-the jogger, the sun, and the holy suncreen
Breakfast: whole wheat english muffin with smart balance, low fat swiss, 1 egg, sugar free jam, and iced coffee with mootopia.
Snack: Smoothie with banana, mootopia and sugar free yogurt
Lunch: chicken kabob, lentil salad, zucchini
Snack: can of tuna fish with light mayo and 1 slice of double fiber wheat toast
Dinner: turkey burger with a side of lemon dill green beans
The final score:
Calories burned- 2512
Calories consumed- 1610
Deficit: 902
Nutrient ratio: 38C/34P/28F
Stay tuned for tomorrow's lesson-the jogger, the sun, and the holy suncreen
Thursday, July 23, 2009
Checking for availability of this username ...Wednesday, July 22, 2009
Whiddle (your body) while you work
I worked hard yesterday-when your body is your job you end your day healthy, happy, and exhausted! Let's take a quick look at what my job looks like:
I work out 3 times a day. Note, this is not a light feel good work out. I'm bringing the same intensity you would bring to a big presentation or a deadline at work or to a nasty fight in the courtroom. Would you give up in the middle of a presentation just because someone asked a difficult question? Hell no, so why should you be allowed to quit your workouts?
I eat 5 meals a day, once every 3 hours. I'm shooting for a nutrient split of 40P/40C/20F. I have calculated based on bodybugg that if I do nothing, I'll burn 1800 calories a day. Based on my body fat percentage, my body is capable of converting a maximum of 1000 fat calories per day, which comes out to 2lbs of fat per week, so I aim for a 1000 calorie deficit each day, never letting my overall calories drop below 10% of my body weight, roughly 1400 calories (although that number is shrinking weekly, hooray!).
I do not eat any rice, bread, pasta, or fruit after 3pm (unless I am fueling up for a hard workout I am about to perform), and my last meal(eaten no later than three hours before bed) is comprised of almost no carbs except for vegetables. Alcohol and refined sugars are absolutely out of the question except in rare instances which will be monitored closely(liken them to a "vacation" from work). Also, sleep is just as important as my workouts, I'll be getting 8 hours of sleep each night to ensure my body can repair, regulate hormones for optimal fat burning and craving control, and keep me energized for all three workouts.
Now that I've covered the basics, here's a run down of the day:
Rolled out of bed to fix breakfast for me and hubby (I work on HIS timing because it's so important to keep myself on a schedule, and it gives me the chance to support him as well).
I work out 3 times a day. Note, this is not a light feel good work out. I'm bringing the same intensity you would bring to a big presentation or a deadline at work or to a nasty fight in the courtroom. Would you give up in the middle of a presentation just because someone asked a difficult question? Hell no, so why should you be allowed to quit your workouts?
I eat 5 meals a day, once every 3 hours. I'm shooting for a nutrient split of 40P/40C/20F. I have calculated based on bodybugg that if I do nothing, I'll burn 1800 calories a day. Based on my body fat percentage, my body is capable of converting a maximum of 1000 fat calories per day, which comes out to 2lbs of fat per week, so I aim for a 1000 calorie deficit each day, never letting my overall calories drop below 10% of my body weight, roughly 1400 calories (although that number is shrinking weekly, hooray!).
I do not eat any rice, bread, pasta, or fruit after 3pm (unless I am fueling up for a hard workout I am about to perform), and my last meal(eaten no later than three hours before bed) is comprised of almost no carbs except for vegetables. Alcohol and refined sugars are absolutely out of the question except in rare instances which will be monitored closely(liken them to a "vacation" from work). Also, sleep is just as important as my workouts, I'll be getting 8 hours of sleep each night to ensure my body can repair, regulate hormones for optimal fat burning and craving control, and keep me energized for all three workouts.
Now that I've covered the basics, here's a run down of the day:
Rolled out of bed to fix breakfast for me and hubby (I work on HIS timing because it's so important to keep myself on a schedule, and it gives me the chance to support him as well).
Workouts: After breakfast was settled, it was time for my first workout of the day,
#1: a 4 mile run with drill work. You know you're in a good place mentally when you can see yourself as you truly are and have a good laugh. I reveled fully in the fact that as I left the houseI was a total gear nerd. Water belt with 2 6oz bottles (it isn't a marathon, but it IS summer in Texas and always smart to have some hydration handy), cell phone tucked into the belt pocket, heart rate monitor, garmin GPS to track my pace and time, mp3 player, sport glasses, body bugg, mace (I never leave home without it, you never know who is lurking on those wooded trails!) and sweat bands (testing out new ways to keep the sweat from blinding me during my runs). All this for 4 miles. But I'm comfortable with how ridiculous I looked, because unlike most people, I'm out there pounding the dirt and going farther and faster. Should I harden up and just run with minimum gear, I don't think I should have to. Each one of those things inspired me to move and improve in some way, and I'll tout them proudly in all my geeky glory.
Workout#2-upper body weights-I earned that muscle today! Sweat dripping, when it got hard or I wanted to drop weight, I reminded myself that this is my job, and those reps are non-negotiable. I'm now the proud owner of exhausted jelly arms!
Workout #3-headed to the gym for spin class. Because I road cycle as well I treat each gym session as if I'm riding an event. Not to mention I've been watching the Tour de Lance (guess who I'm cheering for?) and I envision myself as Lance, then I envision beating Lance. I'm a 12 time Tour champion (in my own mind anyways). Take that "seven"! Anyways, you'll be happy to know that I left every ounce of strength (and a few pints of sweat) on that spin bike, and crawled home exhausted but happy.
Digest this (what I ate today):
#1: a 4 mile run with drill work. You know you're in a good place mentally when you can see yourself as you truly are and have a good laugh. I reveled fully in the fact that as I left the houseI was a total gear nerd. Water belt with 2 6oz bottles (it isn't a marathon, but it IS summer in Texas and always smart to have some hydration handy), cell phone tucked into the belt pocket, heart rate monitor, garmin GPS to track my pace and time, mp3 player, sport glasses, body bugg, mace (I never leave home without it, you never know who is lurking on those wooded trails!) and sweat bands (testing out new ways to keep the sweat from blinding me during my runs). All this for 4 miles. But I'm comfortable with how ridiculous I looked, because unlike most people, I'm out there pounding the dirt and going farther and faster. Should I harden up and just run with minimum gear, I don't think I should have to. Each one of those things inspired me to move and improve in some way, and I'll tout them proudly in all my geeky glory.
Workout #3-headed to the gym for spin class. Because I road cycle as well I treat each gym session as if I'm riding an event. Not to mention I've been watching the Tour de Lance (guess who I'm cheering for?) and I envision myself as Lance, then I envision beating Lance. I'm a 12 time Tour champion (in my own mind anyways). Take that "seven"! Anyways, you'll be happy to know that I left every ounce of strength (and a few pints of sweat) on that spin bike, and crawled home exhausted but happy.
Digest this (what I ate today):
2 pieces of double fiber wheat toast, smart balance spread, sugar free jam, low fat swiss cheese, 1 scrambled egg, and an ice coffee with mootopia lactose free milk.
snack: 1 serving of diluted G2 gatoraid, an apple and a light yogurt.
Lunch time was a most welcomed addition today, those long runs drain me and I wanted to wait till after another big meal to take on weights.
Barilla plus pasta, chicken breast, marinara sauce and broccoli with a sprinkle of Parmesan rounded out the meal for me today.
The final score:
Calories burned- 2674
Calories consumed- 1633
Deficit: 1041
Nutrient ratio: 42C/34P/24F (not bad but I can do better)
Tuesday, July 21, 2009
Out of the starting gate
Let's establish some basics, shall we? I'm roughly 5'10", when I started my "fitness job" I weighed 142lbs, and according to my scale had 22% body fat (yes I know the potential for inacuracy but I didn't think at the time to get my calipers out!), a size 6/8pants, and worked out 4-5 times/week (mostly running and moderate weights). I've done heavy weight lifting programs as well as cycling in the past.
I've been in workout career mode for roughly a month and a half, although last week I had the flu so I did nothing but sleep and crawl around the house for about 5 days. I'm currently at 137lbs, and my size 6 pants are a bit on the lose side (they feel like they need a good shrink in the wash to fit properly but even a hot dryer won't do the trick).
I will chronicle my daily workout routine, diet breakdown (and reasoning behind it), my bodybugg calorie burn readouts, as well as any obstacles (be they mental or physical) that stand in my way.
For balance, I'll throw in some tid-bits about my amazing husband, who not only acts as the sole breadwinner at the moment, but finds the time almost every day for at least one gym ass-whooping, if not a two-a-day. His drive and passion encourage me on a daily basis and I'd be remiss not to share such a gift with you.
I hope that my career inspires, enlightens, and engages you, and I welcome your input as I travel this new road.
I've been in workout career mode for roughly a month and a half, although last week I had the flu so I did nothing but sleep and crawl around the house for about 5 days. I'm currently at 137lbs, and my size 6 pants are a bit on the lose side (they feel like they need a good shrink in the wash to fit properly but even a hot dryer won't do the trick).
I will chronicle my daily workout routine, diet breakdown (and reasoning behind it), my bodybugg calorie burn readouts, as well as any obstacles (be they mental or physical) that stand in my way.
For balance, I'll throw in some tid-bits about my amazing husband, who not only acts as the sole breadwinner at the moment, but finds the time almost every day for at least one gym ass-whooping, if not a two-a-day. His drive and passion encourage me on a daily basis and I'd be remiss not to share such a gift with you.
I hope that my career inspires, enlightens, and engages you, and I welcome your input as I travel this new road.
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