weds sept 30 day 17

My niece called and we went to the park and did intervals by walking up and down the large hill and around the lake for 40 minutes. The hills got my heart rate way up - 142 a couple of times.
So I felt like my old self.

Breakfast 8 am

1 EB egg with 1/2 c egg whites
1c onions, peppers, mushrooms
1 tsp olive oil
1 orange
decaf green tea

missed my snack since left it home.


lunch - drove home for lunch 12:30

4 oz baked wild halibut
2 c salad greens with 1 c green beans
1 tbs olive oil & lemon juice
1 orange
decaf green tea

snack 3:30

1 apple
1 tbs almond butter

dinner 8 pm

coho wild salmon burger - made from scratch (lemon juice, olive oil, egg,cottage cheese, dijon, fresh parsley, oats)
3 c salad greens with onions, peppers, green beans
1 tbs olive oil & lemon juice & dijon
decaf green tea

80 oz water

tues sept 29 day 16

I decided to give Jazzercise a try tonite. I thought it would be a good way to test out my rib and pain. I was glad I went and the pain wasn't too bad. I couldn't way on the floor for abdominal work, I do what I can standing up when they do that.

Breakfast 8 am

1 apple
1/2 c oats
2 tbs flax seed meal, 1 tbs almond
2 tbs nf greek yogurt
cinn
decf green tea

snack 11 am

1/2 c cottage cheese
1 tbs flax seed meal
1/2 c blueberries

lunch 1:30

3 oz shrimp cocktail
greek salad, cuc, red peppers, tomato, onion
1 tbs olive oil & lemon juice
orange
decaf green tea

snack 4 pm

1 apple
1 tbs almond butter

dinner 8 pm

6 oz wild caught halibut
2 c salad greens
1 c green beans
1 tbs olive oil & lemon juice & dijon mustard
decaf green tea
80 oz water

mon sept 28 day 14

Could not exercise today with the program. Just did some walking
Keeping to the meal plan. I have managed to lose 8 lbs since we started.
My husband came home late and went to bed, so I could post last nite. Sorry

breakfast 8am

1 apple
1/2 c oats
2 tbs flax seed, 1 tbs almonds
2 tbs nj greek yogurt
cinn
decaf green tea

snack 11 am

1/2 c cottage cheese
1 tbs flax seed
1/2 c blueberries


lunch 1:30

6 oz baked tilapia
1 c broccoli and red peppers
1 c roasted cauliflower
1 tbs olive oil & lemon juice
1 orange

snack 4 pm

1 apple
2 tbs peanut butter

dinner 6 pm

4 oz baked turkey breast
greek salad -cuc, onion, tomato, roasted red peppers
1 tbs olive oil & lemon juice & dijon mustard

snack 8 pm

10 walnut halves

sun sept 27 day 13

Got in a nice 10 mile bike ride today. The rib doesn't fell too bad while biking. So I was happy to get on the bike and keep my heart rate up high - mostly between 135 - 143 - i just kept peddling! Had some wind to contend with and a few rain drops, the temp was nice about 65 degrees. So it was a nice 55 minute workout. Got up early and started defrosting/cleaning the refrigerator in our RV. So I didn't have breakfast til 10 am, I was just on a roll and trying to get as much done today, so I could leave and get home to ride.

breakfst 10 am

1 apple
1 c oats
2 tbs flax seed, 1 tbs almonds
cinn, stevia
decaf green tea

lunch 12:30

4 oz baked haddock
4 c spinach microwaved
1 tbs olive oil & lemon juice
6 oz nf greek yogurt
1 orange
decaf green tea

snack 3:30

1 apple
2 tbs peanut butter

bike ride 5 - 6 pm

dinner 6:30 pm

Didn't have much appetite after my ride and I had to leave to pick up a foster dog for our rescue. So i made a smoothie.

1/2 c almond milk
2 tbs flax seed meal
2 tbs nf greek yogurt
1 scoop choc protein powder
crushed ice

this was a nice drink to have on my way to pick up Buddy, the american eskimo dog.

snack 8:30

10 walnut halves

going to bed now, so I can try to exercise tomorrow.

sat sept 26 day 13

My son and I biked over to the Fall Festival today - he was representing his scout troop. Felt okay on the bike even with the sore rib, I was able to bike, so I feel I'l be able to get some work outs in this week. So my meals were a little off today since I wasn't home.

Breakfast 8 am

1/2 apple
1 c oats
2 tbs nj greek yogurt
2 tbs flax, 1 tbs almonds
cinn
decaf green tea

snack (at festival) 11 am
Strawberry protein smoothie - made with water, strawberries, protein powder and ice
I was able to ask for what I wanted in the smoothie, they have healthy options available
all the other food there was fried and awful. My friend (on weight watchers) was snacking on french fries and I asked her how many points was that? She knows I'm doing this and she wants to lose weight but I guess the ff were calling her name. we left the festival and had to run a errand.

lunch 1:30

1/2 c cottage cheese
1/2 blueberries
2 tbs flax seed meal
didn't have time to make a salad and something else - grabbed this quick so we could leave to go down to our campground. Got down here after food shopping, so I'd have a nice fish meal tonight plus I needed some greens and fruit.
decaf green tea

snack 4:30

1 apple
1 tbs peanut butter

dinner 7 pm

5 oz haddock baked
2 c salad greens, 1 c spinach
1 tbs olive oil & lemon juice
1 tbs almonds
decaf green tea

64 oz water

Got down here and was cleaning outdoor items. Scrubbing and washing the kayaks, tarps, etc.
Now its raining, so we'll be working inside.

In case anyone didn't know - flax seed makes a great filler for a microwavable heat wrap. Just make a casing (about 5 in wide by 20 in long) for it out of some fabric, fill it with flax seed, sew it shut. I copied one my husband bought for me. Pop it in the microwave for 1 - 2 min and apply. I have it on my neck now. In the winter I take one or two to bed to warm it up - I made them as gifts for all my friends too.

Looking forward to next week and saturday when I will be biking 50 miles in the charity MS Bike Ride - good thing its our rest day! I 'm thinking body massage for sunday.

fri sept 25 day 12

Did not have pc access last night - it was updating and I couldn't stay up. So I'm just entering fri food diary as this is my first opportunity to get online. I was with my son's scout troop selling popcorn fri night in front of a pizzeria and everyone was having pizza. I waited until we came home and made my own dinner. No pizza for me!!! I didn't even care to eat it or want any pizza.
Incorporated walking into my client visit, parked at the furthest end of the lot and got a few minutes of exercise in. Still nursing this sore rib.

breakfast 8 am
1/2 apple
1 c oats
2 tbs nf greek yogurt
2 tbs flax, 1 tbs almonds
cinn
decaf green tea

snack 11 am
6 oz nf greek yogurt
1/2 c blueberries
decaf green tea

lunch 1:30

5oz baked tilapia
1 c broccoli rabe & garlic
1 c roasted cauliflower
1 tbs olive oil & lemon juice
1 orange

snack 4 pm
1 apple
1 tbs almond butter

dinner 8 pm

4 oz baked turkey breast
1/2 c mushrooms, 1/4 c onions, 2 c spinach
sauted in 1 tbs olive oil & squeeze of lemon
decaf green tea

snack 9 :30

1 oz walnuts

80 oz of water

thurs sept 24 day 11

Still having pain in by breast bone from rib. Can't do the program. I'm very upset that I'm missing my training and my strength gains. I don't know what to do except walk.

Breakfast 8 am

1/2 c almond milk
1/2 c nf greek yogurt
1 scoop choc. protein powder
2 tbs flax seed meal
1/4 c dry oats
deccaf green tea

snack 11 am

1/2 c cottage cheese
1/2 c blueberries
1 tbs flax seed meal

lunch 2 pm

6 oz homemade turkey breast burger
3 c romaine
1/2 c edamame
1 tbs olive oil & lemon
1 orange cut up in salad

snack 4:30

1 apple
1 tbs almond butter

dinner 6:30

4 oz salmon
2 c salad mix
10 asparagus spears
1 tbs olive oil & lemon

snack 8 pm

2 oz nuts
carrots

weds sept 23 day 10

Could not complete assigned workout due to rib injury. I was able to do 20 min free step on Wii Fit to keep moving.

breakfast 8am

1/2 apple
1 c oats
1 tbs flax almonds
2 tbs nj greek yogurt
cinn
decaf green tea

snack 11:30

1/2 c cottage cheese
1/2 c blueberries

lunch 1:30

6 oz homemade turkey breast burger
2 c salad mix
1/2 c edamame
1 c broccoli
1 nectarine

snack 4 pm

1 apple
1 tbs almond butter

dinner 6:30

1/2 c mushrooms
2 c spinach
5 oz haddock fillet
1 tbs olive oil & lemon

snack 8:30

2 oz almond & peanuts

tues sept 22 day 9

I was riding my bike with my son last night and encountered a man with a stroller and dog in tow when I tried to go around, my wheel got stuck in the rut between the walkway and grass and I fell off my bike. I've bruised my rib or pulled a muscle over the right rib. I iced my injury and I'm taking ibuprofen, so I did not work out today in the am as I normally do. I took the opportunity to get my blood work done and I will make up my session as soon as I feel better. I do not want to aggravate it by exercising intensely. So I'll try to do something light and moderate tonight - like walking to keep active. It was such a beautiful late afternoon and we were home early, so I wanted to get my son on his bike and exercising. We rode over to the park and I climbed the steps up the hill 3 times while he jumped over the bike rack. Then we came back home and went around the lake in our development when I took the fall.



I made some great turkey burgers last night from ground turkey breast, poultry spices, garlic, crushed fennel seeds, and grated apple. I used 3/4 apple with 1.3 lbs of turkey. When you cook it up, you don't even know the apple is in there. The apple adds moisture and keeps it from being a dry hockey puck. You can also grate up onion too.



breakfast 7:30



1 sml apple
1 c oats
1 tbs flax seed meal and almonds
cinn & stevia
2 tbs nj greek yogurt
decaf green tea



snack 11am


1/2 c blueberries
1/2 c cottage cheese
decaf green tea


lunch 1:30 pm


6 oz turkey burger
2 c salad mix with onions
1 tbs olive oil and lemon juice
1 orange in salad
decaf green tea

snack 4 pm


1 tbs almond butter
1 apple
decaf green tea



dinner 6:15

4 oz baked turkey breast

2 c spinach

1 c green beans

1 tbs olive oil & lemon juice

snack 8:30

1 oz each peanuts and walnuts

mon sept 21 day 8

Warmed up with some kickbosing, marching, stepping moves. Did 3 sets of cardio high/low intensity - using jumping jacks, kickboxing and stepping to elevate heart rate.
strength:
squat with 6lb med ball - overhead to floor 3/10
step up with 3lb dumbells 3/10
pushups with ball under hips - 3/10
burpees 3/10
dips on chair back with 1 leg crossed over 3/10
get ups from couch with 6 lb barbell overhead 3/10

breakfast: 8:30
1/2 c almond milk
3 oz nf greek yogurt
1/2 c blueberries
2 tbs flax seed meal
1/4 c oats
2 scoops vanilla whey protein powder
blended with crushed iced, took 2 flax seed oil capsules

snack 11:30

5 oz cottage cheese
1/2 c blueberries
decaf green tea

lunch 2:30
2 c salad greens
1 c green beans
1 orange
4 oz baked turkey breast
1tbs oilve oil & lemon juice
decaf green tea

snack 4:30
1 apple
1 tbs almond butter
decaf green tea

dinner 7:30
2 c salad mix
2 c broccoli & msuhrooms
6 oz ground turkey breast burger - made from scratch

snack 9pm
1oz walnuts
decaf green tea

plus 80 oz of water daily

sun sep 20 day 7

hi everyone
Today I had a nice bike ride alone for 1 hr 10 min 13.5 miles. A good practice for my MS Ride in Oct. I'm biking 50 miles with 4 rest stops. So this was like one segment of the ride. The day was beautiful, 71 degrees, blue skies. I went out about 5 pm. Earlier today, I was cleaning up around the campsite - getting alot of physical work in. While riding I kept my heart rate up at 75% or more, did a few hills and got up to 150. Felt great when I got home.

breakfast 9 am

1/2 apple
1 c oats
1 tbs flax seed & almonds
2 tbs nf greek yogurt
cinn & stevia
decaf green tea

snack 12

6 oz nj greek yogurt
1 tbs flax seed
1/2 c blueberries

lunch 2pm

2 c salad mix, red onion
1c green beans
1 tbs olive oil & lemon
1/4 apple and 1/2 orange chopped in salad
decaf green tea

snack 4 pm

1 apple
1 tbs peanut butter

dinner 7 pm

2 c salad, red onion
1 c broccoli
1 tbs olive oil & lemon
5 oz wild caught salmon
decaf green tea

snack 9 pm

1 oz walnuts
decaf green tea

80 oz water

sat sept 19 day 6

Hi its pretty late. I had a busy day cleaning all the garden things down at our campsite. We were at it for almost 7 hrs. So I made sure i used my left and right arms equally to work both sets of muscles. I was scrubbing everything down with a brush and hanging things ups. Up and down the steps too. So I felt I used alot of muscles today getting the outside stuff cleaned up and packed away for next season.

Breakfast (work up late which is very rare for me) 9am

1/2 apple
1 c oats
2 tbs flax and almonds
2 tbs greek nf pl yogurt
cinn & stevia
decaf green tea

snack 12 noon

6 oz greek nf yogurt
1/2 c blueberries

lunch 2 pm

2 cup spinach and romaine
1 c broccoli
4 oz baked turkey breast
1 orange
1 tbs olive oil and lemon
decaf green tea

snack 4:30 pm

1 apple
1 tbs peanut butter

dinner 7 pm

2 cups romaine salad wih 1tbs olive oil & lemon juice
10 asparagus spears
4oz very lean filet mignon grilled at home
decaf green tea

snack 9 pm

2 oz peanuts
decaf green tea


80 oz water

fri sept 18 day 5

I had a very busy day today. I had 2 client visits and then I had to drive my son down to scout camp in the Pine Barrens of NJ. So its a little late for my blog -

warm up around block with dog - then steps and jumping jacks. high intensity - 2 min
3 min low intensity - 2 sets

squat with 4 lb med ball 3 set/15
step ups 3 set/15
wall push ups 3 sets/15
burpees 3 sets/15
bench dips 3 sets/15
get ups from couch 3 sets/20

breakfast 8 am
1/2 apple
1 c oats
1 tbs flax & almonds
2 oz nonfat pl greek yogurt
cinn & stevia
decaf green tea

snack 11 am
6 oz nonfat pl yogurt
1/2 c blueberries

lunch 1 pm
2 c romaine mix
2 c spinach
4 oz baked turkey breast
1 orange in salad
forgot the olive oil & lemon dressing

snack 4pm

1 apple
1 tbs almond butter

snack 6:30 pm

1 oz walnuts

dinner (out) 8:30 after dropping off boys at campout

2 c salad with olive oil & lemon 1tbs each
small lobster tail - no butter - just lemon
12 medium sized steamed asparagus spears
unsweetened iced tea

decaf green tea at home

80 oz water

thurs sept 17 day 4

Got up a little later today

warm up 5 min - did some step and kick boxing to get heart rate up

did jacks and steps for high intensity 2 min, jogged and other dance steps for low intensity 2:45 -

2 times

exercises:

squat with 4 lb medicine ball overhead to floor 3 sets/15

bench steps up holding med ball overhead 3 sets/15

wall pushups 3 sets/15

burpees with jump 3 sets/13

bench dips 3 sets/13

get ups from couch - both arms up 3 sets/20

breakfast 8 am

1/2 apple chopped

1 c oats

1 tbs flax & almonds

2 TBS nofat green yogurt

cinn and stevia

2 c decaf green tea

snack 11 am

6 oz greek plain nofat yogurt

1/2 c blueberries

lunch `1:30pm

2 c romaine mix

2 c spinach

4 oz baked turkey breast

1 sml orange

1 tbs oilve oil & lemon juice

snack 4:00

1 sml apple

1 TBS almond butter

dinner 6:15

2 c spinach

2 c romaine mix

4 oz baked turkey breast

1 tbs olive oil & lemon juice

snack 8:30

1.4 oz walnuts

weds sept 16 day 3

Warmed up by walking dog around block, then doing some step work. Used jumping jacks and kick boxing moves to get heart rate up for high intensity - 2 min, followed by low intensity - 2 sets







Squat with 4 lb med ball 3/15



bench step ups 3/15



wall push ups 3/15



burpees 3/12



bench dips 3/15



get ups - both arms up from couch 3/20 - which does really elevate my heart rate







breakfast 8 am



1/2 apple chopped



1 c oats



1 tsp flax



2 tbs nonfat greek yogurt



I forgot the almonds



cinn & stevia



2 c decaf green tea







snack 11 am







6 oz nonfat plain greek yogurt



1/2 c blueberries



1 c green tea







lunch 1:30







2 c mixed greens with 1tbs olive oil and lemon



4 oz baked turkey breast






1 c canteloupe added into salad - yummy







snack 4 pm

1 sml apple

1 tbs almond butter

dinner 6:30 pm

5 oz fillet of haddock

10 spears asparagus

1/2 c onions

seeds of 1/2 pomegranate

2 c mix greens

1 c decaf green tea

snack 8:30 pm

1.5 oz walnuts

1c decaf green tea

tues, sept 15, day 2

Got up earlier today to get started, so I could eat breakfast closer to 7:30.

Warm up 5 min
intervals on step 2 min high, 3 min low 2X

training circuit

plank 2X 30 sec
bird dog 2 x 20
stickups 2 x 12
arm stretch and swing 2 x 12

squat with 4 lb medicine ball 3/12
step ups 3/12
wall push up 3/12
mountain climbers 3/12
bench dips 3/12
get ups from chair 3/12

80 oz water plus 5 cups decaf green tea

breakfast 7:45
1 sml apple chopped
1 c old fash oats
1 tbs flax and almonds
2 tbs nonfat plain greek yogurt
cinnamon & stevia
2 c decaf green tea

snack 11 am

6 oz nonfat plain greek yogurt
1/2 c blueberries

lunch 2:30

3 c spring mix
1 c broccoli
4 oz baked turkey breast
1 sml orange
1 c decaf green tea

snack 6pm

1 oz unsalted shelled peanuts

walked about 20 min and then climbed steps for 20 min at park

dinner 8 pm

4 oz haddock fillet
2 c broccoli
2 c decaf green tea

Not too hungry after exercising at night, I usually have a protein shake wih fruit, yogurt, flax
so its hard for me to eat a salad and veg and protein

good day, worked hard, triceps really sore.

mon sept 14 day 1

Got up and did the exercise - used my step and hand weights for the cardio portion - got my heart rate up to over 142 - its beeps at that point.
squat 3 / 10
step up 3 / 10
wall pushup 3/10
burpees 3 /10 - modified slightly - feet not close to each other
bench dips on back of chair 3 /10 - hard for me - small movement
get ups - impossible for me to do - can't tolerate lying on floor with back - modified and did it from a chair 3 / 10

Breakfast 8 am
1 apple
1 c old fashion oats
1 tsp flax seed meal and almonds
stevia and cinnamon
decaf green tea


snack 11am
6 oz nofat greek yogurt
1/2 c blueberries from canada!

lunch 2 pm
3 cup classic romaine mix
1 cup broccoli
4 oz baked chicken breast sliced
1 tbs olive oil & lemon with basil and pepper
1 tsp flax seed meal
snack 4 pm

apple and 1 tbs almond butter


Jazzercise - 1 hour 6:30 - 7:30

dinner 8 pm

2 c green beans
2 c salad with lemon/oil mix
3 oz grilled salmon

no evening snack

sunday nite - going home

I'm going home now finally - its 11:32 pm. I didn't want to miss a workout. D

sunday nite

I got on the computer at the office, watched the video to creat a blog and did it. Then I watched the exercise video and I did the strength training work out here at the office and I just finished.
Prisoner squat 3 sets of 10
step up on the steps 3 sets of 10
wall 1 set of 10 and back of chair push ups 2 sets of 10
burpees 3 sets of 10 - slow
bench dips on back of chair 3 sets of 10 small ones
get ups - did these from chair as I can't lie on the floor here (very nasty) 3 sets of 10

My heart monitor was home and I was really puffing after each circuit.

Sorry I did not eat the plan. D

flday1

just got my blog created - I was out of town 9-11 to 6 pm today. I didn't do the workout and I didn't eat the food. I mistakenly thought we'd get the info today for tomorrow. Rylan, I'm sorry I am behind already since I was out of computer touch since 9-9. I know this is a poor start. I am committed to this project and I will be completing this. Sorry to disappoint you. Diane