Monday, February 15, 2010
Tuesday, October 6, 2009
tues oct 6 day 23
Felt good today - got the work out in earlier but not in the am which is my favorite time to workout. When i ordered the protein powder - I got this special blender cup and it was really good to keep the smoothie in for the snack later. Its called the blender bottle.
5 min stepping
intervals high/low 4 sets
burpees with dumbells 3/11
single arm pulldown 3/11
lunge/curl 3/11
pushup 3/11
dumbell press 3/11
squat, curl, press 3/11
band rotation 3/11
breakfast 8am
1/2 smoothie
1c almond milk
1c blueberries
1/2 c oats
2 tbs flax seed meal
2 scoop gold standard van whey powder
(forgot the yogurt)
snack 11am
other 1/2 of smoothie
lunch 1:30
tuna salad - 1 can tuna, red/yel/orange peppers 1/2 c edamame 1tbs olive oil & lemon
on salad greens
snack 4 pm
2 oz turkey breast
1 c broccoli
dinner 7:30
2 c broccoli
2 c salad
2 oz shrimp, 3 oz chicken
1 tbs olive oil & lemon
snack 9 pm
1 oz sunflower seeds unsalted
5 min stepping
intervals high/low 4 sets
burpees with dumbells 3/11
single arm pulldown 3/11
lunge/curl 3/11
pushup 3/11
dumbell press 3/11
squat, curl, press 3/11
band rotation 3/11
breakfast 8am
1/2 smoothie
1c almond milk
1c blueberries
1/2 c oats
2 tbs flax seed meal
2 scoop gold standard van whey powder
(forgot the yogurt)
snack 11am
other 1/2 of smoothie
lunch 1:30
tuna salad - 1 can tuna, red/yel/orange peppers 1/2 c edamame 1tbs olive oil & lemon
on salad greens
snack 4 pm
2 oz turkey breast
1 c broccoli
dinner 7:30
2 c broccoli
2 c salad
2 oz shrimp, 3 oz chicken
1 tbs olive oil & lemon
snack 9 pm
1 oz sunflower seeds unsalted
Monday, October 5, 2009
mon oct 5 day 22
I couldn't work out this morning due to my son leaving his homework on the kitchen table. So i had to drive to school and give it to him. So I just finished working out tonight. Then homework took up alot of time this evening but I did not want to miss my workout since I missed so much already.
I could not do jack knife at all. i did burpees instead since i didn't do them much before I got hurt.
burpees 3 /10
single arm band pull downs 3 /10 - i'll try the chin downs since we have the iron gym - its in my son's room - so I'll try it tomorrow
lunge/curl 3/10
pushup 3/10
bench press on ball 3/10
squat,curl, press 3/10
band rotation 3/10
80 oz water
breakfast 8 am
2 eggs scrambled and microwaved
1 /2 c oats
stevia and cinn
decaf green tea
snack 11 am
1 c blueberries
2 oz walnuts
lunch 2 pm
3 c salad greens with red/yellow peppers & tomato
5 oz can of white tuna
1 tbs olive oil & lemon juice
snack 4pm
1 tbs peanut butter
1 apple
dinner 7 pm
4 oz baked turkey breast
3 c salad greens red/yellow/orange peppers & tomato
1 tbs olive oil & lemon juice
I could not do jack knife at all. i did burpees instead since i didn't do them much before I got hurt.
burpees 3 /10
single arm band pull downs 3 /10 - i'll try the chin downs since we have the iron gym - its in my son's room - so I'll try it tomorrow
lunge/curl 3/10
pushup 3/10
bench press on ball 3/10
squat,curl, press 3/10
band rotation 3/10
80 oz water
breakfast 8 am
2 eggs scrambled and microwaved
1 /2 c oats
stevia and cinn
decaf green tea
snack 11 am
1 c blueberries
2 oz walnuts
lunch 2 pm
3 c salad greens with red/yellow peppers & tomato
5 oz can of white tuna
1 tbs olive oil & lemon juice
snack 4pm
1 tbs peanut butter
1 apple
dinner 7 pm
4 oz baked turkey breast
3 c salad greens red/yellow/orange peppers & tomato
1 tbs olive oil & lemon juice
Sunday, October 4, 2009
sun oct 4 day 21
I took today off instead of yesterday. I had fun going shopping with my sister, getting a massage at the spa, and going to a family party to celebrate a baptism and wedding.
Breakfast 8 am
2 eggs
2 c spinach
1/2 oz raw feta cheese
1/2 c blueberries
decaf green tea
snack 12 noon
2 oz nuts
herb tea
lunch 2 pm
1 1/2 stuffed shrimp
2 c salad
1 tbs olive oil & lemon juice
snack 4 pm at party
1/2 c blueberries
cut up veggies - carrots, celery, cucumbers, pepper strips - plateful
1/4 c hummus
dinner 6 pm at party
2 c caesar salad - no croutons
4 oz turkey breast and chicken breast skewers
skipped all the side orders (pasta & potatoes, chips, too many to mention)
skipped the 2 cakes and cookies
I did treat myself to 1/2 c vanilla ice cream with 1/2 c blueberries
No alcoholic drinks for me, only water, came home and had some green tea
The best treat I gave myself was to wear a pair of jeans I bought that were tight a few weeks ago and I was able to wear them comfortably! Everyone thought I looked fabulous and they were proud I was able to complete the ride yesterday.
Tomorrow I'll be back to the plan and back to the exercise. My rib pain is almost completely gone, so I 'm in good shape.
Breakfast 8 am
2 eggs
2 c spinach
1/2 oz raw feta cheese
1/2 c blueberries
decaf green tea
snack 12 noon
2 oz nuts
herb tea
lunch 2 pm
1 1/2 stuffed shrimp
2 c salad
1 tbs olive oil & lemon juice
snack 4 pm at party
1/2 c blueberries
cut up veggies - carrots, celery, cucumbers, pepper strips - plateful
1/4 c hummus
dinner 6 pm at party
2 c caesar salad - no croutons
4 oz turkey breast and chicken breast skewers
skipped all the side orders (pasta & potatoes, chips, too many to mention)
skipped the 2 cakes and cookies
I did treat myself to 1/2 c vanilla ice cream with 1/2 c blueberries
No alcoholic drinks for me, only water, came home and had some green tea
The best treat I gave myself was to wear a pair of jeans I bought that were tight a few weeks ago and I was able to wear them comfortably! Everyone thought I looked fabulous and they were proud I was able to complete the ride yesterday.
Tomorrow I'll be back to the plan and back to the exercise. My rib pain is almost completely gone, so I 'm in good shape.
sat oct 3 MS BIKE RIDE 50 miles
Hi everyone!
Saturday was the big day and I biked 53 miles in 4 hrs 30 min with rain and heavy wind during the last 20 miles. I rode with a friend and we stayed together and did the whole ride. We were on the road from 10:30 am to 4 pm in total with 3 rest stops.
Started the day with apple, oats, greek yogurt, flax seed meal, and almonds with decaf green tea.
We left Hammonton NJ around 10:30 am. It was cloudy about 65 degrees. I didn't need the warm weather gear. I had a backpack with my rain gear, a snack, extra socks, shorts, a first aid kit, hand sanitizer, & tissues. I wore it on my back - its made for biking. This was a rest stop for the people who started earlier to ride 75 miles. We joined the crowd and took off at a good pace abut 15 miles per hour.
The first leg was 18 miles - to the first rest stop. We refilled our water, hit the port o potty, and got a snack. I brought along one of the protein bars I made from the detox diet book. It was chocolate protein powder, peanut butter, chopped peanuts, and water mixed together and shaped into a bar. I took it out of the freezer and put it in my pack. I ate it at this stop.
The next leg was 12 miles - about a mile before the rest stop, a gentle rain started. We refilled our water, stretched a bit and left to the sound of Michael Jackson's "Beat it" which seemed an appropriate message for getting out of there and into the rain - I donned my rain coat and off we went.
This next 11 miles was pretty hard on me. I was wearing my heart rate monitor and it was beeping almost the entire 11 miles which means my heart rate was over 142 most of the way. We were riding up alot of inclines, in the rain, and the wind started up. So it was a tough 11 miles to the next rest stop. I got off my bike, went to the medical tent to sit in a chair there to see if my heart rate would drop. Usually as soon as I stop it goes right down. It took awhile for it to go down to about 110. I guess it was the adrenaline pumping. During this part of the ride my feet went numb, I guess my body was diverting the blood way from my extremities. So I ate a snack we picked up there - it was a graham cracker with peanut butter and jelly. Drank some water, ate a few orange slices and I felt fine to go one. I told my friend we needed to slow our pace, I could not ride the last 12 miles with my heart rate elevated that high for the rest of the trip.
So we rode about 12 -13 miles per hour and my heart rate monitor didn't beep too often. The final part of the trip involves riding over 2 bridges into Longport and then into Ocean City. The first bridge was longer and we climbed it. Towards the top i could feel my ham strings cramping a bit and it was such a relief to fly down the other side. The next hurdle was the second bridge that has a steeper climb not its not as long as the first bridge. They are less than a mile apart, so to get over the one and then have to climb the second one after when you have just rode almost 50 miles is quite a challenge. We started up the second bridge and my friend lost speed and stopped, so I stopped for her and we decided to walk the 200 feet up to the crest. We had biked 50 miles and it didn't matter we needed to walk this short distance. My calves started cramping immediately and it was hard making that walk. I got back on the bike and the pain subsided. We road into Ocean City to alot of people cheering us on to the finish. My husband and son surprised me by taking a position on the route and cheering me on! We rode to the finish greeted by the mass of people who finished the ride, their family and friends, and hundreds of volunteers. We had to dismount and walk in where we were given a metal for completing the ride. Free food was waiting for us along with a very festive atmosphere. I found my family and my friend found hers. We hung out and then we parted ways. It was a great experience, I was glad I had a friend to share it with.
I was inspired to do this ride when my nephew did it for his Aunt Lisa. I wanted to do it last year but the timing wasn't right. This year I decided early that I was doing this ride and started training all summer. It was not the easiest summer for it though. The month of June was lousy because we had alot of rain. I did a 28 mile ride with a group the end of June, this was the furthest I ever rode. I felt fine afterwards and then I knew I could do the 50 miles. July got messed up when I got bronchitis July 4 and then fell off my bike a week later while at our campground. This messed me up - I had abrasions on my knee, elbow, and hand which took awhile to heal. So that killed July. So I started over again in August and did 20 miles on Labor Day (sept 8). I started this program the next week figuring it would help build some strength and knock some weight off. In week 2 I fell off my bike again when my wheel got stuck between the grass and the sidewalk. I bruised my rib pretty bad an it prevented my from doing my workouts.
I wanted to show my son (he's 11) that even though his mom is overweight and over 50 years old, I could make this happen and accomplish a goal I set for myself. The hug I got from him and my husband was the sweetest victory for me. I didn't think they believed I could do it. My husband didn't want me to ride in the rain and wanted to follow me even though this ride is supported better than anything other charity ride out there. I told him to go home and I'd call him half way through.
When I was in the medical tent, a slim woman came in with a knee problem. She was unable to finish the ride because she was having tremendous pain. We were so close to the finish but she could not continue, I felt really bad for her and I was glad my body was holding up. I had my knee wraps on both knees to protect them in case I crashed and to give myself the extra support. So I feel very fortunate that my body held up against this task and the workouts from this program added to my strength and endurance.
Now I can get back to the program and continue my training. Thanks, Rylan.
Saturday was the big day and I biked 53 miles in 4 hrs 30 min with rain and heavy wind during the last 20 miles. I rode with a friend and we stayed together and did the whole ride. We were on the road from 10:30 am to 4 pm in total with 3 rest stops.
Started the day with apple, oats, greek yogurt, flax seed meal, and almonds with decaf green tea.
We left Hammonton NJ around 10:30 am. It was cloudy about 65 degrees. I didn't need the warm weather gear. I had a backpack with my rain gear, a snack, extra socks, shorts, a first aid kit, hand sanitizer, & tissues. I wore it on my back - its made for biking. This was a rest stop for the people who started earlier to ride 75 miles. We joined the crowd and took off at a good pace abut 15 miles per hour.
The first leg was 18 miles - to the first rest stop. We refilled our water, hit the port o potty, and got a snack. I brought along one of the protein bars I made from the detox diet book. It was chocolate protein powder, peanut butter, chopped peanuts, and water mixed together and shaped into a bar. I took it out of the freezer and put it in my pack. I ate it at this stop.
The next leg was 12 miles - about a mile before the rest stop, a gentle rain started. We refilled our water, stretched a bit and left to the sound of Michael Jackson's "Beat it" which seemed an appropriate message for getting out of there and into the rain - I donned my rain coat and off we went.
This next 11 miles was pretty hard on me. I was wearing my heart rate monitor and it was beeping almost the entire 11 miles which means my heart rate was over 142 most of the way. We were riding up alot of inclines, in the rain, and the wind started up. So it was a tough 11 miles to the next rest stop. I got off my bike, went to the medical tent to sit in a chair there to see if my heart rate would drop. Usually as soon as I stop it goes right down. It took awhile for it to go down to about 110. I guess it was the adrenaline pumping. During this part of the ride my feet went numb, I guess my body was diverting the blood way from my extremities. So I ate a snack we picked up there - it was a graham cracker with peanut butter and jelly. Drank some water, ate a few orange slices and I felt fine to go one. I told my friend we needed to slow our pace, I could not ride the last 12 miles with my heart rate elevated that high for the rest of the trip.
So we rode about 12 -13 miles per hour and my heart rate monitor didn't beep too often. The final part of the trip involves riding over 2 bridges into Longport and then into Ocean City. The first bridge was longer and we climbed it. Towards the top i could feel my ham strings cramping a bit and it was such a relief to fly down the other side. The next hurdle was the second bridge that has a steeper climb not its not as long as the first bridge. They are less than a mile apart, so to get over the one and then have to climb the second one after when you have just rode almost 50 miles is quite a challenge. We started up the second bridge and my friend lost speed and stopped, so I stopped for her and we decided to walk the 200 feet up to the crest. We had biked 50 miles and it didn't matter we needed to walk this short distance. My calves started cramping immediately and it was hard making that walk. I got back on the bike and the pain subsided. We road into Ocean City to alot of people cheering us on to the finish. My husband and son surprised me by taking a position on the route and cheering me on! We rode to the finish greeted by the mass of people who finished the ride, their family and friends, and hundreds of volunteers. We had to dismount and walk in where we were given a metal for completing the ride. Free food was waiting for us along with a very festive atmosphere. I found my family and my friend found hers. We hung out and then we parted ways. It was a great experience, I was glad I had a friend to share it with.
I was inspired to do this ride when my nephew did it for his Aunt Lisa. I wanted to do it last year but the timing wasn't right. This year I decided early that I was doing this ride and started training all summer. It was not the easiest summer for it though. The month of June was lousy because we had alot of rain. I did a 28 mile ride with a group the end of June, this was the furthest I ever rode. I felt fine afterwards and then I knew I could do the 50 miles. July got messed up when I got bronchitis July 4 and then fell off my bike a week later while at our campground. This messed me up - I had abrasions on my knee, elbow, and hand which took awhile to heal. So that killed July. So I started over again in August and did 20 miles on Labor Day (sept 8). I started this program the next week figuring it would help build some strength and knock some weight off. In week 2 I fell off my bike again when my wheel got stuck between the grass and the sidewalk. I bruised my rib pretty bad an it prevented my from doing my workouts.
I wanted to show my son (he's 11) that even though his mom is overweight and over 50 years old, I could make this happen and accomplish a goal I set for myself. The hug I got from him and my husband was the sweetest victory for me. I didn't think they believed I could do it. My husband didn't want me to ride in the rain and wanted to follow me even though this ride is supported better than anything other charity ride out there. I told him to go home and I'd call him half way through.
When I was in the medical tent, a slim woman came in with a knee problem. She was unable to finish the ride because she was having tremendous pain. We were so close to the finish but she could not continue, I felt really bad for her and I was glad my body was holding up. I had my knee wraps on both knees to protect them in case I crashed and to give myself the extra support. So I feel very fortunate that my body held up against this task and the workouts from this program added to my strength and endurance.
Now I can get back to the program and continue my training. Thanks, Rylan.
fri oct 2 day 19
I'm a few days behind due to closing up our RV, doing the 50 mile bike ride, and a family function today.
breakfast 8 am
1 apple
1/2 c oats
2 tbs nf greek yogurt
2 tbs flax seed meal 1 tbs almonds
cinn
decaf green tea
snack 11 am
1/2 c blueberries
1/2 c cottage cheese
1 ts flax seed meal
lunch 2 pm
2 c salad greens
1 c green beans
salmon burger
orange
1 tbs olive oil and lemon juice
snack 3pm
apple
1 tbs peanut butter
snack 6 pm
6 oz nf greek yogurt
2 tbs sunflower seeds
decaf green tea
we went down to our trailer to wrap up the bulky items and get things put away, so we didn't have time to eat dinner this early. So I had a healthy snack before we left.
dinner 8:30 pm
3 c salad
1 c broccoli
1/2 med. baked potato
1 1/2 baked stuffed shrimp
cup of tea
I knew I needed to have a little bit of carbs to prep for my ride, thats why I added the snack and the potato.
breakfast 8 am
1 apple
1/2 c oats
2 tbs nf greek yogurt
2 tbs flax seed meal 1 tbs almonds
cinn
decaf green tea
snack 11 am
1/2 c blueberries
1/2 c cottage cheese
1 ts flax seed meal
lunch 2 pm
2 c salad greens
1 c green beans
salmon burger
orange
1 tbs olive oil and lemon juice
snack 3pm
apple
1 tbs peanut butter
snack 6 pm
6 oz nf greek yogurt
2 tbs sunflower seeds
decaf green tea
we went down to our trailer to wrap up the bulky items and get things put away, so we didn't have time to eat dinner this early. So I had a healthy snack before we left.
dinner 8:30 pm
3 c salad
1 c broccoli
1/2 med. baked potato
1 1/2 baked stuffed shrimp
cup of tea
I knew I needed to have a little bit of carbs to prep for my ride, thats why I added the snack and the potato.
Thursday, October 1, 2009
thurs oct 1 day 18
Only 2 more days to my big ride!! I hope the weather cooperates. I ordered some cold/wet weather clothes for biking just in case. I hope to ride if the rain is not too bad. So I'm hoping the
weather cooperates. I got on the scale and I'm down 10 lbs even with my injury and reduced workout ability. I'm very happy and hope to be able to resume the workouts soon.
Breakfast 8 am
1 apple
1/2 c oats
2 tbs nf greek yogurt
2 tbs flax seed meal, 1 tbs almonds
cinn
decaf green tea
snack 11 am
1/2 c cottage cheese
1/2 c blueberries
1 tbs flax seed meal
lunch 2 pm
4 oz baked wild halibut
2 c salad greens, green bean, red peppers, red onions
1 tbs olive oil, lemon juice, dijon
1 orange
snack 4 pm
1 apple
1 tbs peanut butter
decaf green tea
dinner 6 pm
salmon burger - homemade
2 c greens
1 c green beans
1 tbs olive oil, lemon juice
snack 8 pm
1 oz walnuts
decaf green tea
80 oz of water
I was planning to go to jazzercise but I had to go pick up one of my rescue dogs - she was adopted over the weekend and it wasn't working out. I had to drive up and get her back and I just got home at 9 pm.
weather cooperates. I got on the scale and I'm down 10 lbs even with my injury and reduced workout ability. I'm very happy and hope to be able to resume the workouts soon.
Breakfast 8 am
1 apple
1/2 c oats
2 tbs nf greek yogurt
2 tbs flax seed meal, 1 tbs almonds
cinn
decaf green tea
snack 11 am
1/2 c cottage cheese
1/2 c blueberries
1 tbs flax seed meal
lunch 2 pm
4 oz baked wild halibut
2 c salad greens, green bean, red peppers, red onions
1 tbs olive oil, lemon juice, dijon
1 orange
snack 4 pm
1 apple
1 tbs peanut butter
decaf green tea
dinner 6 pm
salmon burger - homemade
2 c greens
1 c green beans
1 tbs olive oil, lemon juice
snack 8 pm
1 oz walnuts
decaf green tea
80 oz of water
I was planning to go to jazzercise but I had to go pick up one of my rescue dogs - she was adopted over the weekend and it wasn't working out. I had to drive up and get her back and I just got home at 9 pm.
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