Breakfast: 3/4 granny smith apple & oatmeal
Lunch: Potato & Leek V8 soup, crackers w/chobai yogurt and 2 granola cookies
Dinner: Dinnner w/Courtney in Paseo district
Activity: Gym time
We are having a Skookum business meeting tonight so dinner will be out. Hopefully we will finish in time so I can hit the gym. If not I'll just run outside when I get home. I'd much rather go to the gym though so hopefully that can happen.
Wednesday, October 12, 2011
Wednesday for the Win
So I'm having another lazy day today. My preceptor is golfing today. I'm trying really hard to enjoy the free time and not get bored to tears, haha, but it is honestly hard for me. So, I am focusing on being fit and healthy! I keep telling James I need a hobby, but I just realized this morning that working out and being fit could be my hobby. Exploring new foods and trying new things could be my free time. That was kind of an Ah-Ha moment I think.
Also so you know, you can go to "My Diet" on the right sided menu of Fat Secret to change your RDI to your calculated calories.
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Breakfast: ham and cheese quesadilla, coffee with half and half
Lunch: 4 mini chicken drumettes, 2/3c. blackberries
Dinner: Gehngis grill with Lauren
Snack: fro-yo
Water: (X) (X) (X) () () () () ()
Activity: Cardio Recovery (-400)
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Also so you know, you can go to "My Diet" on the right sided menu of Fat Secret to change your RDI to your calculated calories.
____________________________________________________________
Breakfast: ham and cheese quesadilla, coffee with half and half
Lunch: 4 mini chicken drumettes, 2/3c. blackberries
Dinner: Gehngis grill with Lauren
Snack: fro-yo
Water: (X) (X) (X) () () () () ()
Activity: Cardio Recovery (-400)
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Tuesday, October 11, 2011
Tuesday
Breakfast: Oatmeal
Snack: Apple & PB
Lunch: Amy's tomato soup w/wheat crackers and greek yogurt
Snack: Bear Naked Granola cookie
Dinner: 5 fried green beans, 4 pieces of spicy shrimp roll, shirataki noodles w/veggies (Went to Panchinko Parlor with Betsy for dinner)
Snacks: popcorn & bear naked granola cookie
Activity: Zumba - tonight was a really great class. I love Natalie!
So it's crazy you talked about the 500 calorie deficit because I had a telephone coaching meeting this evening with my health mentor for work(we have to do this once a month for the next 5 months to get our $75 gift card but I just wanted to do it. They talk about goals and give advice. It's a pretty cool program. It goes hand in hand with our biometric screening) and he talked about the same thing. He also talked about the 30 minute window after working out when it's best to get in a good 4-1 carb:protein snack to help rebuild muscle and replace what you lost during the workout. We also talked about working out hardcore for 3 weeks and then taking a rest week where you still workout but you just do low intensity. He said even athletes do it. So my 2 goals for the next month were to track everything and to give myself a rest week after 3 hardcore weeks.
Sorry I'm so late posting. I had to go back to work after zumba and I just got out of the shower and am trying to relax before going to bed. Thank goodness for Bon Iver pandora.
I'm going to go figure out my baseline metabolic basal rate and see how that measures up with what I've been doing. What great stuff to learn!!!
Edit: Okay so I just calculated it and it says baseline is 1500. So I guess I shoot for 1,000 calories with working out??? Is that right? I think that's totally do-able. If I'm not working out I'll just need to watch what I eat really carefully but that's probably how it should be anyway.
Snack: Apple & PB
Lunch: Amy's tomato soup w/wheat crackers and greek yogurt
Snack: Bear Naked Granola cookie
Dinner: 5 fried green beans, 4 pieces of spicy shrimp roll, shirataki noodles w/veggies (Went to Panchinko Parlor with Betsy for dinner)
Snacks: popcorn & bear naked granola cookie
Activity: Zumba - tonight was a really great class. I love Natalie!
So it's crazy you talked about the 500 calorie deficit because I had a telephone coaching meeting this evening with my health mentor for work(we have to do this once a month for the next 5 months to get our $75 gift card but I just wanted to do it. They talk about goals and give advice. It's a pretty cool program. It goes hand in hand with our biometric screening) and he talked about the same thing. He also talked about the 30 minute window after working out when it's best to get in a good 4-1 carb:protein snack to help rebuild muscle and replace what you lost during the workout. We also talked about working out hardcore for 3 weeks and then taking a rest week where you still workout but you just do low intensity. He said even athletes do it. So my 2 goals for the next month were to track everything and to give myself a rest week after 3 hardcore weeks.
Sorry I'm so late posting. I had to go back to work after zumba and I just got out of the shower and am trying to relax before going to bed. Thank goodness for Bon Iver pandora.
I'm going to go figure out my baseline metabolic basal rate and see how that measures up with what I've been doing. What great stuff to learn!!!
Edit: Okay so I just calculated it and it says baseline is 1500. So I guess I shoot for 1,000 calories with working out??? Is that right? I think that's totally do-able. If I'm not working out I'll just need to watch what I eat really carefully but that's probably how it should be anyway.
Tuesday
Breakfast: breakfast quesadilla, coffee with half and half, acorn squash
Lunch: acorn squash, 1.5oz colby jack, apple with PB
Snack: small tortilla with PB
Dinner: spaghetti
Snack: 3 sugar free chocolates
Water: (X) (X) (X) (X) (X) (X) (X) (X)
Activity: Insanity plyometrics--this was really hard today. I had no energy going into it and I'm glad its over with.
I found out good info today!! I chatted with Gena and asked about how many calories you should eat back from those burnt in a workout. She says it doesn't really matter as long as you aim for a 500cal deficit per day. You can cut back 250 from your diet and burn 250 working out or you can burn 500 working out, or just however. If that's too strict, you can spread it out more, but obviously it'll be slower weight loss. I think as long as you have the deficit you want. It was much simpler than I thought.
Here's a fancy formula for how many calories you start with --Ok, so this formula is to estimate your basal metabolic rate or how much you burn everyday just living. So I figure this is about what you need to maintain? This is called the Harris Benedict formula and is usually in kg/cm, but this version corrects for that.
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Lunch: acorn squash, 1.5oz colby jack, apple with PB
Snack: small tortilla with PB
Dinner: spaghetti
Snack: 3 sugar free chocolates
Water: (X) (X) (X) (X) (X) (X) (X) (X)
Activity: Insanity plyometrics--this was really hard today. I had no energy going into it and I'm glad its over with.
I found out good info today!! I chatted with Gena and asked about how many calories you should eat back from those burnt in a workout. She says it doesn't really matter as long as you aim for a 500cal deficit per day. You can cut back 250 from your diet and burn 250 working out or you can burn 500 working out, or just however. If that's too strict, you can spread it out more, but obviously it'll be slower weight loss. I think as long as you have the deficit you want. It was much simpler than I thought.
Here's a fancy formula for how many calories you start with --Ok, so this formula is to estimate your basal metabolic rate or how much you burn everyday just living. So I figure this is about what you need to maintain? This is called the Harris Benedict formula and is usually in kg/cm, but this version corrects for that.
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Monday, October 10, 2011
Monday
Today's been pretty good. Got to come home early and take a nap, which is always good. Did you get the day off since banks are closed?? I hope so!
Just get back on track, you can do it. I think looking at the "fitness" section on Pinterest has really helped me this week to stay motivated. Except when I ate 4 muffins last night....I kinda of binged on them, but at least they were sort of healthy apple/raisin/cinnamon muffins. Probably had a little bit of fiber, right? Anyway, I keep imagining how fit I want to be after browsing Pinterest and it really helps my will power and motivation.
Breakfast: blackberries, turkey bacon, coffee with half and half.
Lunch: meatloaf and acorn squash
Dinner: spaghetti with homemade sauce
Snack: tortilla with PB
Activity: Insanity Pure Cardio (I'm gonna die)
Water: (X) (X) (X) (X) (X) () () (), (X)1 coffee (X)tea?
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Just get back on track, you can do it. I think looking at the "fitness" section on Pinterest has really helped me this week to stay motivated. Except when I ate 4 muffins last night....I kinda of binged on them, but at least they were sort of healthy apple/raisin/cinnamon muffins. Probably had a little bit of fiber, right? Anyway, I keep imagining how fit I want to be after browsing Pinterest and it really helps my will power and motivation.
Breakfast: blackberries, turkey bacon, coffee with half and half.
Lunch: meatloaf and acorn squash
Dinner: spaghetti with homemade sauce
Snack: tortilla with PB
Activity: Insanity Pure Cardio (I'm gonna die)
Water: (X) (X) (X) (X) (X) () () (), (X)1 coffee (X)tea?
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| I've got variants of these guys in between each bush. |
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| My new pretty. |
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| My front door minus pumpkins (I'm too lazy to retake it, haha) |
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Monday 10/10
Breakfast: Apple & Oatmeal
Lunch: Amy's Organic Soup & crackers
Dinner: Kashi meal & veggies
Dessert: Bare granola chocolate cookie
Activity: Gym (Run for 2.5 miles & Elliptical for 30 minutes) 35 minutes on treadmill, 30 minutes on treadmill = 622 calories. Feel really good!!!
New Goals: Workout 5 times a week. Track all food. Get my water in. I want this to become habit.
I didn't do well on eating this weekend. I went to my parents on Friday and Saturday to see Jim & Loretta and we had pizza, hotdogs, cupcakes and all sorts of candy. Needless to say that was bad. I just chilled at home yesterday and finished getting all of my Halloween decor up. I started feeling pretty guilty yesterday evening about everything. I did go to zumba on Saturday morning but that was really the only activity I had for the whole weekend. It's amazing how much better I feel if I just do things that are good for me. I woke up re-energized this morning and ready to tackle the week.
You've been doing great! I love how it seems like only one of us does well at one time but I see you exercising and eating right and it makes me want to get back on track. Thanks for the inspiration dude!
I decided to post a picture of Halloween. You should post a pic of the new car!
Lunch: Amy's Organic Soup & crackers
Dinner: Kashi meal & veggies
Dessert: Bare granola chocolate cookie
Activity: Gym (Run for 2.5 miles & Elliptical for 30 minutes) 35 minutes on treadmill, 30 minutes on treadmill = 622 calories. Feel really good!!!
New Goals: Workout 5 times a week. Track all food. Get my water in. I want this to become habit.
I didn't do well on eating this weekend. I went to my parents on Friday and Saturday to see Jim & Loretta and we had pizza, hotdogs, cupcakes and all sorts of candy. Needless to say that was bad. I just chilled at home yesterday and finished getting all of my Halloween decor up. I started feeling pretty guilty yesterday evening about everything. I did go to zumba on Saturday morning but that was really the only activity I had for the whole weekend. It's amazing how much better I feel if I just do things that are good for me. I woke up re-energized this morning and ready to tackle the week.
You've been doing great! I love how it seems like only one of us does well at one time but I see you exercising and eating right and it makes me want to get back on track. Thanks for the inspiration dude!
I decided to post a picture of Halloween. You should post a pic of the new car!
Sunday, October 9, 2011
Sunday
Breakfast: turkey bacon, blackberries, coffee with half&half
Lunch: chicken leg
Dinner: grilled chicken salad, french onion soup
Snack: apple/raisin/cinnamon muffins
Activity: insanity power and resistance
I found out that there is Zumba here in Mannford! They offer it 4 days a week, I'm just not sure what time--going to look into that tomorrow. I really want to try it!!! Also found that there is a small gym that has a pool. I may have to take advantage of that this winter. I love swimming laps, but haven't done that since college!
Lunch: chicken leg
Dinner: grilled chicken salad, french onion soup
Snack: apple/raisin/cinnamon muffins
Activity: insanity power and resistance
I found out that there is Zumba here in Mannford! They offer it 4 days a week, I'm just not sure what time--going to look into that tomorrow. I really want to try it!!! Also found that there is a small gym that has a pool. I may have to take advantage of that this winter. I love swimming laps, but haven't done that since college!
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