March 31, 2009

Today didn't start off super hot because I miss my gym routine. I was able to jump rope for 30 minutes so I feel good about that, I just don't feel like that was enough so tonight I will definitely try to get more weights in or rope jumping or even do the jillian 30 day shred video before the biggest loser tonight.

Nutrition

My diet today has been great. I have been logging all meals and eating the right things making the correct choices. I hope I can really see a difference with my weigh in this weekend. I am going to try to go to a meeting on Saturday to see where I am at. I just need to be strong and continue to be focus like I am now.

Breakfast

3 egg whites with onion, mushrooms & spinach (1)

Kasha oatmeal with 1/3 cup milk (2.3)

Pear (1)

Breakfast total – 4.3

Snack

Apple (1)

Cereal bar (1)

Snack total - 2

Lunch

Grilled spicy chicken mix (5)

2 cups of broccoli (0)

Lunch total (5)

March 30, 2009

A new week and a new start of course, I have been so disgusted because I have not been able to hit my goal. I am to close to not hitting it. This week, I have prepared to do what it take to get back on track, which means for me lots more cardio and eating my fruits and veggies and resisting fast food and bread products. I should be able to do this. I plan to reach my goal by May 1 that gives me a month to finally get it touch. Not impossible just need to have the drive and will power it's not to much and definitely not impossible. I will be using all available tools which means tracking foods, weighing and measuring all foods that goes in my mouth.

Workout

Today, I ran on the treadmill for 30 minutes. I wanted to complete at least two mile but I ended up doing at least 3.1 miles after that I went to the stair master for 15 minutes and then to walk at an incline on the treadmill for 15 minutes. It felt good to get this routine behind me.

Meals

Today meals went well and here is the recap of what I ate:

Breakfast

3 egg whites - 1

1 package of oatmeal -1

Pear – 1

Skim milk - .3

Breakfast total - 3.3

Snack

Yogurt - 1

Cereal bar -1

Snack total 1 - 2

Lunch

5oz chicken breast -5

Apple -1

Asparagus -0

Broccoli – 0

Lunch total - 6

Snack

Strawberries - 1

Kiwi -1

Snack 2 total – 2

Last snack ate at 4pm and feeling pretty full. Make something small and light to eat for dinner is the goal. Take measurements and relax is the plan for tonight.

 

March 25, 2009

A glooming and dreary day outside, I am so sick of the rain and clouds it is really a wonder why people actually love to live in Oregon.

Workout

My workout today consisted of a 60 min group power class. My bi-ceps are still stinging. It was such a great class. I am debating if I want to do something in the evening if I do it will probably be some cardio.

Nutrition

My nutrition has been going good no cheating at least, lots of fruits and vegetables. I have cut out the milk drinks but for some reason I seem to eat more when I get home but I will now think before I eat and when in doubt drink my green tea. That is sure appetizer supperants for me.

I hope to catch last night biggest loser cant wait to see the results.

March 24, 2009

Nutrition

My nutrition was on point yesterday. I feel really good about this starting over and recommitting. I guess this is what I need to get me started again. I will weigh-in by Saturday to see if I dropped the water weight and I will also check measurements. I am so happy to finally get back on track. I feel good about myself to know that I have the will power to get me started and it will make me feel that much better again when I hit my final goal.

Workout

My workout was good I didn't over do it because I overslept. I manage to get 2.5 easy run in. I will probably do a few weights while watching the biggest loser tonight nothing major. Just watching that show just makes me get focus back on my goals. T

Until the next post……………………

Goals & Plans

I am slowing getting back into to the nutrition part of the game this week, by Saturday I will take all measurements and weight and enter them in sparks and ediets. I need to and will keep this consistent. My goal is to do once a month at the end of every month. This is my plan and I am sticking with it.

March 23, 2009

Today seems to be a little different day for me than the last couple of weeks. Today is going to be my day one to restart my healthy living routine. I have found myself struggling over the last couple of weeks to try to lose the last 10 pounds off of my frame. Why is it so hard? I think just different temptation has come to my attention and I need to just go back to the will power that gave me the success of weight lost in 2007. I haven't gained any weight but I haven't actually made it down to my goal.

I know that I can do this and I just need to prove it to myself once again. I do realize that nutrition is 80% of the key into losing weight and once I have that formula right the success will start once again. I am making a goal to lose 10 pounds in 5 weeks. This goal is not impossible and I and I know that I can do this. 5 weeks I am running in the Eugene half marathon and the date is 5/3/09 so this will be my target date. Not impossible if the nutrition is formulated correctly. My weigh days will be Saturday morning by 8:30am.

These are things that will make me successful to reach my goal on May 3,2009:

1. Log all food down
   
2. Eat min of five fruits and vegetable every day.
   
3. Drink min of 100 oz of water every day.
   
4. Two healthy fats
   
5. Preplan meals in advance
   
6. No alcohol
   
7. Two servings of dairy
   
8. Exercise 6 days a week
   
9. Log on to online community for support
   
10. Limited fast food to salads only no dressing
    

This will be a good guide for me to stay for success. I can't wait until May 3 so that once again I can prove that I can do anything that I put my mind to. Now I just to follow plan and stay focus and nike would say JUST DO IT!

 

 

 

March 22, 2009

This weekend, I pretty much declare not to any exercise I was pretty much relaxing and reading all weekend so I stuck to the no exercise on Saturday but on Sunday I finished up my book the rain and hail stop and I decided to finally get a run outside yes I did it.

I manage to run 6 miles around the house the start was the hardest part trying to catch my breathe and run at a good pace but once i got started it felt great. i ran down Gilham to Oakway and end up on country club road and eventually ran back to the house. Six miles to be added to monthly mileage.

My focus will now be to monitor everything I eat and really buckle down to get back on track. Today is day 1 to my new start.

March 20, 2009

Workout babbles………..

The weather has been nice, I am hoping it hold at least until Saturday so I can get 8 miles in tomorrow outside with my luck it will probably rain. I just don't think I can handle another 8 mile treadmill run not this weekend I need to be outside. As I look out the window it is started to get dark now, just great more rain this weekend like we need anymore!

I stuck to my schedule and joined a group spin class at Gold gym this morning. It was a new instructor but she worked us out pretty good, lots of intervals and rolling hill. I almost overslept not a good sign, im so glad that I didn't. I don't know what is wrong with me lately. I think I am getting to much sleep because I am not on top of it like I use to be.

My workout schedule consists of some free weights in this weekend if I can't get to my group power class tomorrow and of course I can't forget my 8 miles.

Nutrition

1. Limit milk dairy such and green tea lattes and hot chocolate eat less points by eating cheese and yogurts.
   
2. Five fruits and veggies
   
3. Drink water
   
4. Vitamins
   
5. Be consisted.

March 19, 2009

I am still on a mission to make a break through in my success what I have realize is that I have been drinking at least 6 points a day only stuff with fat free milk like my green lattes and hot chocolate but today I am going not have any of that and just focus on eating my calories which has worked for me in the past.

This morning breakfast was:

3 scramble egg whites

Kasha protein oatmeal

1/3 cup of skim milk

1 pear

I had a good variety of mixture protein, grain and fruits. I going to do this for the next couple of days to help me with my goals. I am figuring it would because it will help me stay full longer.

Workout was okay. I did a easy 2.5 mile run. I woke up today just not in the mood for my normal run but I know I have to pick up some distance this weekend so I will prepare for that.

Great rules to live by

THE GREATEST ADVICE -Rick Warren, the Purpose Driven Life

 Don't date because you are desperate.
 Don't marry because you are miserable.
Don't have kids because you think your genes are superior.
Don't philander because you think you are irresistible.

Don't associate with people you can't trust.
Don't cheat. Don't lie. Don't pretend.
Don't dictate because you are smarter.
Don't demand because you are stronger.

Don't sleep around because you think you are old enough & know better.
Don't hurt your kids because loving them is harder.
Don't sell yourself, your family, or your ideals.
Don't stagnate!

Don't regress. Don't live in the past. Time can't bring anything or anyone back.
Don't put your life on hold for possibly Mr./Mrs. Right.
Don't throw your life away on absolutely Mr. / Mrs. Wrong because your biological clock is ticking.

Learn a new skill Find a new friend.  Start a new career

Sometimes, there is no race to be won, only a price to be paid for some of life's more hasty decisions.

To terminate your loneliness, reach out to the homeless.
To feed your nurturing instincts, care for the needy.
To fulfill your parenting fantasies, get a puppy.

Don't bring another life into this world for all the wrong reasons.

To make yourself happy, pursue your passions & be the best of what you can be.
Simplify your life. Take away the clutter.
Get rid of destructive elements: abusive friends, nasty habits, and dangerous liaisons.
Don't abandon your responsibilities but don't overdose on duty.

Don't live life recklessly without thought and feeling for your family.
Be true to yourself.
Don't commit when you are not ready.
Don't keep others waiting needlessly.

Go on that trip. Don't postpone it.
Say those words. Don't let the moment pass.
Do what you have to, even at society's scorn.
Write poetry.    Love Deeply.  Walk barefoot.   Dance with wild abandon. Cry at the movies.


Take care of yourself. Don't wait for someone to take care of you.
You light up your life. You drive yourself to your destination.
No one completes you - except YOU.


It isn't true that life does not get easier with age. It only gets more challenging.
Don't be afraid. Don't lose your capacity to love. Pursue your passions.

Live your dreams.
Don't lose faith in God.
Don't grow old. Just grow YOU!

When you give someone your time, you are giving them a portion of your life that you'll never get back.
Your time is your life. That is why the greatest gift you can give to someone is your time.
Relationships take time and effort, and the best way to spell love is
T-I-M-E because the essence of love is not what we think or do or provide for others, but how much we give of ourselves.


God is good all the time!

Fitness To-Do’s

 

Starting a fitness program doesn't have to be overwhelming when you are armed with the proper tools to get things rolling. Once you've committed to getting in shape, there are several things you can do to ensure you'll exceed your short and long term fitness goals.

Write down your fitness goals. You're more likely to stick with a program when you have set specific goals.

Always eat a well-balanced diet that includes ample servings of vegetables and fruit.

Assess your current fitness level before starting an exercise program. You'll be able to establish goals that meet your specific fitness needs.

Talk to your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

Always stretch before and after your exercise routine. Make sure your muscles are warm first!

Don't over do it! Slowly increase the intensity of your workouts.

Diversify your workout routine. If you do the same exercises day after day, you'll quickly tire and may hit a plateau.

Work out with a friend. You'll help motivate each other.

Time Involved: A little extra planning

 

Body Benefit: A fun and effective workout routine

March 18, 2009

Time for a change, I am having a great day so far despite all the personally issues that I am going through right now.

I manage to get up and go to the gym to do my 60 group power class. It felt pretty good to have that workout behind me. Lots of lunges, squats, biceps, triceps, ab crunches, shoulders and chest move. I think I could have done more but I was thinking about my middle daughter wondering what I am going to do with her. She is trying to grow up so fast and is really at this unbearable I want to be grown stage and she is only 12.

Looking at my half training schedule I need to get in 8 mile run by the end of this week.

Here is my plan:

Monday – 4mile run & 60 minutes group power

Tuesday – 45 mile run warmed up at 6.0 ran at a continuous speed of 6.7 cool down at 6.0

Wednesday – 60 minutes group power class

Thursday – 8 mile easy run maybe break it up at the gym try something different if I can't get outside.

Friday – 60 minute group ride class

Saturday - 60 minutes group power class

Sunday – Rest

Today focus is to stay on track with food!

March 17, 2009

A fresh new start is happening starting today. All the craziness is finally over and now it is my time to focus back on me and my health needs. Yesterday, I pretty much wanted to get my workout in so I went to the gym and did a 4 mile run before my group power class. I felt so strong and it is definitely great to get back to it. Today's workout was a five mile treadmill run, I am so looking forward to doing a run outside but morning it is still dark and now raining every day. I really hope by April 1^st that all the rain will slow down as I do need to get some of my training outdoors.

I am planning on going hard and strong for the next couple of weeks. I need to finally reach my goal that I made for myself at the beginning of the year and I don't have any excuses on why I haven't reach the goals yet. My plan is to be a lot more discipline and buckle down because I know I can do this.

Workout for the week of March 16-22

Monday – 4 mile run & 60 min group power class

Tuesday – 5 mile easy run

Wednesday – 60 min group power

Thursday - 5 mile interval run – 30 minute core work

Friday – 60 minutes group ride class

Saturday – 60 minutes - Outside run

Sunday – off

This is my plan and I am sticking with it! Need to log food into Sparks to stay consisted.

Eugene half marathon training schedule

1	2/9 2/15	Rest / XT	Easy Run Dist: 2mi	Rest / XT	Tempo Run Dist: 5mi, inc	Rest / XT	Rest / XT	Long Run Dist: 6mi	13 miles
			@10:05		Warm; 3mi@8:32; Cool			@10:05
2	2/16	Rest	Easy Run	Rest	Speedwork	Rest	Rest	Long Run	13 miles
	2/22	/ XT	Dist: 2mi	/ XT	Dist: 5mi, inc	/ XT	/ XT	Dist: 6mi
			@10:05		Warm; 2x1600@8:03			@10:05
					w/800 jogs; Cool
3	2/23 3/1	Rest / XT	Easy Run Dist: 2mi	Rest / XT	Tempo Run Dist: 5mi, inc	Rest / XT	Rest / XT	Long Run Dist: 7mi	14 miles
			@10:05		Warm; 3mi@8:32; Cool			@10:05
4	3/2	Rest	Easy Run	Rest	Easy Run	Rest	Rest	Easy Run	10 miles
	3/8	/ XT	Dist: 3mi	/ XT	Dist: 3mi	/ XT	/ XT	Dist: 4mi
			@10:05		@10:05			@10:05
5	3/9	Rest	Easy Run	Rest	Tempo Run	Rest	Rest	Long Run	15 miles
	3/15	/ XT	Dist: 2mi	/ XT	Dist: 6mi, inc	/ XT	/ XT	Dist: 7mi
			@9:59		Warm; 4mi@8:32; Cool			@9:59
6	3/16 3/22	Rest / XT	Easy Run Dist: 2mi	Rest / XT	Speedwork Dist: 7mi, inc	Rest / XT	Rest / XT	Long Run Dist: 8mi	17 miles
			@9:59		Warm; 3x1600@7:58			@9:59
					w/800 jogs; Cool
7	3/23	Rest	Easy Run	Rest	Tempo Run	Easy Run	Rest	Long Run	18 miles
	3/29	/ XT	Dist: 2mi	/ XT	Dist: 6mi, inc	Dist: 2mi	/ XT	Dist: 8mi
			@9:59		Warm; 4mi@8:32; Cool	@9:59		@9:59
8	3/30 4/5	Rest / XT	Easy Run Dist: 4mi	Rest / XT	Easy Run Dist: 4mi	Rest / XT	Rest / XT	Easy Run Dist: 4mi	12 miles
			@9:59		@9:59			@9:59
9	4/6	Rest	Easy Run	Rest	Tempo Run	Easy Run	Rest	Long Run	20 miles
	4/12	/ XT	Dist: 2mi	/ XT	Dist: 7mi, inc	Dist: 2mi	/ XT	Dist: 9mi
			@9:53		Warm; 5mi@8:31; Cool	@9:53		@9:53
10	4/13	Rest	Easy Run	Rest	Speedwork	Easy Run	Rest	Long Run	21 miles
	4/19	/ XT	Dist: 2mi	/ XT	Dist: 8mi, inc	Dist: 2mi	/ XT	Dist: 9mi
			@9:53		Warm; 4x1600@7:53	@9:53		@9:53
					w/800 jogs; Cool
11	4/20 4/26	Rest / XT	Easy Run Dist: 2mi	Rest / XT	Tempo Run Dist: 7mi, inc	Easy Run Dist: 2mi	Rest / XT	Long Run Dist: 10mi	21 miles
			@9:53		Warm; 5mi@8:31; Cool	@9:53		@9:53
12	4/27	Rest	Easy Run	Rest	Tempo Run	Rest	Rest	Race Day	20 miles
	5/3	/ XT	Dist: 2mi	/ XT	Dist: 5mi, inc	/ XT	/ XT	Dist: Half-Marathon
			@10:05		Warm; 3mi@8:32; Cool			Good Luck!

March 10, 2009

This morning, I had planned a 2 mile run on the treadmill. I actually ended up completing a 3.10 mile easy on the treadmill. Pace was 6.0 no incline just an easy run didn't feel like increasing speed so I just kept it easy. After the run I decided to do a little circuit training which consists of abs, bi-ceps, tri-ceps, lunges and calf raises and boy are my legs singing to me. I must have did some out side leg press because my outer thighs are hurting, okay if memory serves me correctly I did do leg press machine.

Tomorrow workout plan will include 60 minutes of group power and about 30 minutes of outside cardio. I may try to jump on the stair master for about 30 minutes since Thursday I have my interval run schedule. I am already into my 5 week of my half training and I can't believe it. Time sure does flies when you are having fun. I am really looking forward to this race and really hoping to beat my lst year time which I am almost certain that I will do. I am just hoping for great weather which includes no rain and lots of sunshine.

My nutrition has been pretty good just need to carry on through the weekend. Increase the fruits and vegetable and limit the dairy to two no more than three servings. I think this week I want to not eat any bread or heavy carbs that's not fruits of vegetable.

March 9, 2009

Today is Monday, I am coming back from a horrible eating weekend with no workouts. I always have such good intentions but just couldn't pull through this weekend. I didn't track anything mainly because we had company and I was cooking for everyone. I really need to learn how to balance that a little better in the future.

This morning I got up and went to the gym a little late but I ran on the treadmill for a full 60 plus minutes. I did intervals starting at a warm up at 6.0, recovery speed of 6.7 maximum speed of 9.0 eventually my recovery speed was at 7.0. I started off alternating every two minutes but after awhile I ran the maximum speed .5 miles and recovered for two minutes. The only reason why I got off the treadmill in 65 minutes was because the clock said 6:45 and I had to get ready to go to work. Such a great workout just need to be consisted with eating the right foods so that I can get back to wear I want to be.

I am hoping for a little more positive energy this week to get more stuff done and to maintain that wonderful will power that I know I have.

This week will be a good week for me. I can just feel it!

March 6, 2009

Another day scale read a pound lost. I always seemed to do well until the weekend. This weekend my focus will be to stay on track. I really have to see if I can rid these last few pounds and see what it would look like. So close to it that I don't think it would be a noticeable difference but I need to see if I can do it. Reach yet another goal for myself.

My workout today was group spinning class. I worked out hard sweat and drank lost of water and it felt so great so glad to get the workout completed. I really do need to make an effort to get to spin every Friday no matter what just to have some variety in my workout.

My shins seemed to be a lot better today hoping the it was the jumping rope and calf raises that I did last week because I really don't think I need new shoes again.

This weekend, I will try to get a run in on possibly Sunday. We are expecting company so that means I probably will have to really be careful on calorie intake, making sure that I get all fruits, veggies, and dairy in no matter what. Stay full the good foods and definitely no junk food.

Goal this weekend is absolutely no sugar at all! Continue to journal and get some exercise one day of the weekend. Make good choices.

Yes I can do this!

March 5, 2009

Today was a mini run day. I ran 3.5 mile had the nike + set at 2 miles. I was able to make it through but as I mention yesterday I will probably take some rest day and do cycle tomorrow as well as change my shoes. I can walk fine in heels but when I took my boots off today I really notice the pressure walking in flats. Strange I know.

I ate a couple of tootsie rolls today not enough to sabotage myself tonight hope to go home after hair appointment and make a nice light salad.

March 4, 2009

Today was a great workout with weights. My body is a little sore as I went up on my weight a little. My Shins are starting to be a little sore, I must need to change my shoes again. It just seems like yesterday that I change into my new shoes.

I will be trying some new shoes tomorrow it could just that I have just to see if that is the problem. I really don't think I have went 300 miles in my shoes. I wonder if it could have been the mileage increase according to my nike + records I did 67 miles in February. Maybe I should chill and do cycle tomorrow and Friday and see what happens.

Food has been great no temptations really just trying to get dairy back down to two servings lately I think I have been going over that which can be a series problems also need to go back to counting points until I can get a handle on things.

March 3, 2009

Another fierce training day, I got up and picked my favorite treadmill at the gym and decided to do intervals. I was reading somewhere that intervals should be a 5 speed jumping up to a 9 speed. So today I did just that, I ran at 6.7 for two minutes and jumped in the 9.0 speed for 2 minutes. This went on for about 45 minutes. I couldn't believe how fast the miles were packing on. My workout seemed to be over sooner this time which I didn't mind, after my treadmill run I jumped on my normal ab machine and did 4 sets of 15 with 100 ball crunches.

I will definitely run again on Thursday but probably need to add more hills in the intervals as well. I hope to get some more ab work in during the biggest loser tonight.

My eating was pretty good yesterday no slip up or maybe I did eat one two many spoons of peanut butter. Something about that stuff just is so addictive. I just can't get enough. I am going to be good no unnecessary sugars and limit the peanut butter as well because it is not worth the end result. Morning food recap.

Breakfast

6 egg whites with onion spinach & mushrooms

Green tea latte with skim milk & sugar free vanilla

Apple

Snack

Pear

Weight watcher yogurt

Lunch

March 2, 2009

I am starting to pick up my marathon training this month. More miles to run and I am really looking forward to it. The weather is warming up and hopefully the rain will slow down a bit.

I was so proud of myself this Saturday, I was able to weigh-in at my meeting and found that the weight that I gained was a water weight gain, scale back down to 144.8, which means I am about 7- 8 pounds away from goal. I definitely should be able to achieve this goal by the end of April.

I am planning a trip to Chicago in for the birth of my best friend twins and want to be at my best. I am really excited about the trip and already have my clothes packed.

Here is my plan and promise to myself to finally ditch these last few pounds as I train for my half marathon. I have to remember to eat only whole grains, fruits, vegetables and lean protein as well excluding the sugar and alcohol. Eating only sensible foods.

The week of March 2, my training plan goes as follows:

Monday – 5 miles

Tuesday – 5 mile intervals

Wednesday – 60 min group power

Thursday – 5 miles interval run

Friday – 60 min group ride

Saturday – 60 min group power 2 mile run

Sunday – Rest day

As weather gets warmer and time free up in the evenings I will start running with group on Tuesday and Thursday.