Thur. 1.29.09
Where did jan. go??? I hate that when people say that, i.e. where the heck were you all of those precious minutes each day? I am feeling pressure on myself to be better with my habits as my first month into this is coming to an end.
Yogurt/granola parfait from Starbucks
Medium tea with 2 bags
1 hard boiled egg with small bit of yolk
I was wishing I had taken the salmon jerkie with me as I was so hungry all day!
Small soup; roasted tomato and eggplant (really low cal!)
Med. Size handful mixed nuts
Half of one apple (made my client eat the other half sliced into wedges)
Another small soup: shrimp and carrot/clear broth
Met Scott at a place in the neighborhood -shared garlic shrimp-about 4 shrimp each
-roasted vegetable panini
-2 slices bread
1 martini
2 glasses of wine
Walked at least 4 miles today in between clients
Went to the gym in the morning when a client cancelled late;
-did core exercises
-leg lowering while holding on with arms and in crunch position; about 30 reps and just holding in 3 sets of 10
-3 sets of med ball rotation; 8lb ball; 20 reps each time
Side planks; 1 minute each side
-20 reverse crunches
Used the foam roller to do some self myofascial release on my right side upper mid back/shoulder blades
Went to the gym at the end of the day but it was tough
-50 min. elliptical at 10 cal/min.
Thursday, January 29, 2009
Wed. 1.28.09
Starbucks oatmeal with nuts
Tea with 2 bags
One hard boiled egg white with small bite of yolk
Small handful of nuts
Small soup; shrimp and veggies
2 small strips of that salmon jerkie stuff I spoke about a week ago; pretty good, lots of protein and not many calories. This is in the efforts of eating more often.
1 apple
1 beer meeting Scott in the city after work
Huge amount of veggie/cheese casserole that Scott made last week and froze half.
Plus green salad
2 glasses of wine
30 minutes cardio
20 minutes weights; rows, horizontal rows, overhead presses: 3-4 sets each exercise, with weight enough to be challenging at about 8-10 reps; so 35-40lb. for the rows, 25 for the horizontal rows; 15 for overhead presses
Starbucks oatmeal with nuts
Tea with 2 bags
One hard boiled egg white with small bite of yolk
Small handful of nuts
Small soup; shrimp and veggies
2 small strips of that salmon jerkie stuff I spoke about a week ago; pretty good, lots of protein and not many calories. This is in the efforts of eating more often.
1 apple
1 beer meeting Scott in the city after work
Huge amount of veggie/cheese casserole that Scott made last week and froze half.
Plus green salad
2 glasses of wine
30 minutes cardio
20 minutes weights; rows, horizontal rows, overhead presses: 3-4 sets each exercise, with weight enough to be challenging at about 8-10 reps; so 35-40lb. for the rows, 25 for the horizontal rows; 15 for overhead presses
Tuesday, January 27, 2009
Tue. 1.27.09
I was craving a sandwich; egg whites, cheese on toast-delicious!!
-a handful of nuts
-small soup; lentils and veggies (thinking about getting more protein)
-one grapefruit
-huge (huge!) salad with mixed greens, veggies, (at least 4-5 cups total volume) veggie burger with cheese
-2 glasses wine
At the gym;
-40 min. elliptical
-20 min. on treadmill; walking at 3.1mph, 11% incline, then every 2 minutes, did 1 minute running at 5mph at same incline
-3 sets of crunches on BOSU with 25 lb wt. Got to start getting to those abs more!
I was craving a sandwich; egg whites, cheese on toast-delicious!!
-a handful of nuts
-small soup; lentils and veggies (thinking about getting more protein)
-one grapefruit
-huge (huge!) salad with mixed greens, veggies, (at least 4-5 cups total volume) veggie burger with cheese
-2 glasses wine
At the gym;
-40 min. elliptical
-20 min. on treadmill; walking at 3.1mph, 11% incline, then every 2 minutes, did 1 minute running at 5mph at same incline
-3 sets of crunches on BOSU with 25 lb wt. Got to start getting to those abs more!
Mon. 1.26.09
I felt so hungry all day, but didn’t want to eat a lot because sometimes I feel that even though the scale says good stuff, it catches up to me the next day or 2. I was 143.6 in the morning which is great.
-oatmeal and mixed nuts
-tea with 2 bags
-a little later I had 2 hard boiled egg whites with a bite of yolk
- 2 small soups (it was so good!); crab chowder with a clear broth
-1 apple
-about 10 mixed nuts
-I met Scott after he got back from teaching; he had a tough schedule the last month so we went out to a place in the neighborhood for happy hour. We shared a few tapas-like plates. I had:
-1 broiled scallop
-1 tiny crab cake -----really tiny!
-8 pieces crispy tofu with a dipping sauce probably really high in salt
-2 glasses wine
-1/2 cup peas and corn when I got home
I was packed with clients, so thought I would go to the gym after that, but then started feeling tired from the skiing and the weekend. I decided to another of my park workouts when I don’t have much time
-total of 100 step ups onto the park bench; did them quickly so there is almost a little jump as you change feet; did 5 sets of 20
-did 10 push ups onto bench in between each set for total of 50
-30 reps off the end of the bench for abs-where I just lean back and then move legs up and down/out and in
I felt so hungry all day, but didn’t want to eat a lot because sometimes I feel that even though the scale says good stuff, it catches up to me the next day or 2. I was 143.6 in the morning which is great.
-oatmeal and mixed nuts
-tea with 2 bags
-a little later I had 2 hard boiled egg whites with a bite of yolk
- 2 small soups (it was so good!); crab chowder with a clear broth
-1 apple
-about 10 mixed nuts
-I met Scott after he got back from teaching; he had a tough schedule the last month so we went out to a place in the neighborhood for happy hour. We shared a few tapas-like plates. I had:
-1 broiled scallop
-1 tiny crab cake -----really tiny!
-8 pieces crispy tofu with a dipping sauce probably really high in salt
-2 glasses wine
-1/2 cup peas and corn when I got home
I was packed with clients, so thought I would go to the gym after that, but then started feeling tired from the skiing and the weekend. I decided to another of my park workouts when I don’t have much time
-total of 100 step ups onto the park bench; did them quickly so there is almost a little jump as you change feet; did 5 sets of 20
-did 10 push ups onto bench in between each set for total of 50
-30 reps off the end of the bench for abs-where I just lean back and then move legs up and down/out and in
Sun. 1.25.09
Scott and I got up really early so we could get home for him to get some work done before teaching on mon.
-had half small bag of corn nuts on the way home. We couldn’t find anything attractive to eat on the way home so we figured we would wait-I had one tea with 2 bags, and a diet coke.
-2 of those tiny snack size butterfingers
-got home and had some fruit but then started working and got caught up in that. I went to the grocery store to get lots of veggies to cut up for salad this week-need to get back on the good eating!
-bought some great rye bread and made 3 grilled cheese/veggie sandwiches that we ate in halves. I had a total of 3 halves (1.5 sandwiches)
-sharp cheddar, and American cheese
-onions, tomatoes, green peppers on the sandwich
-raw peppers and cucumbers, potato chips on the side
-3 glasses wine
Scott and I got up really early so we could get home for him to get some work done before teaching on mon.
-had half small bag of corn nuts on the way home. We couldn’t find anything attractive to eat on the way home so we figured we would wait-I had one tea with 2 bags, and a diet coke.
-2 of those tiny snack size butterfingers
-got home and had some fruit but then started working and got caught up in that. I went to the grocery store to get lots of veggies to cut up for salad this week-need to get back on the good eating!
-bought some great rye bread and made 3 grilled cheese/veggie sandwiches that we ate in halves. I had a total of 3 halves (1.5 sandwiches)
-sharp cheddar, and American cheese
-onions, tomatoes, green peppers on the sandwich
-raw peppers and cucumbers, potato chips on the side
-3 glasses wine
Sunday, January 25, 2009
Sat. 1.24.09
Egg and cheese sandwich before skiing.
Bowl of clam chowder soup, plus 2 beers for lunch
1 beer after finishing skiing
Back at the house, had several handfuls of mixed nuts, plus 2 glasses of wine.
Ate about 10 slices of cheese, with crackers and hot peppers as everyone was coming back to the house after skiing.
Went to dinner, had small serving onion rings, and lobster mac and cheese. There wasn’t much lobster in there though!
2 beers with dinner
At the house while we were waiting for everyone to get done and showered, I started asking people about the proposed commitments we spoke about the night before. My neice L. said she thinks I can do this although previously she expressed doubt. Let me add that she has unbelievable muscle genetics (not from our side of the family) and can be muscular and lean and HOT!
My neice’s husband C. said he would be at least 10 lbs. lighter by then, saying he needs to lose at total of 25 lbs. Scott my boyfriend says he will be down 12 lbs. (1 lb. per week until the bike ride). J. said she would be down about 10 lbs. as well----great goals!! My brother in law’s good friend M. asked me about his push up form. I think he just wanted us to watch him doing them! He is a sweetheart and a favorite of my sister’s girlfriends. So D. asked me to tell him I had to evaluate the form with his shirt off, he obliged-! He said he could do 50 in a row, and he sure did-we cheered him on for the last 6 but that was great! D. said she does a plank face down on her forearms for 1.5 min. every morning. I told here that was great and that she should also add a side plank to get all of the core muscles.
J. was so tight/tense from skiing she kept going on about how she was all knotted up. So I finally got up (we were all laying around on the couches and the floor watching Rocky movies), and did some myofascial release on her quads with my arms---then 4 others in the group said they wanted to try it----so funny!!
Killington is harder than the other place we went skiing each year, so I was definitely feeling it at the end of the day, besides being really cold!
After dinner, a few of us did not go to the other bar to listen to music, so we went back to the house. I had one more glass of wine, plus 4 tiny snack sizes of snickers and butter fingers.
Egg and cheese sandwich before skiing.
Bowl of clam chowder soup, plus 2 beers for lunch
1 beer after finishing skiing
Back at the house, had several handfuls of mixed nuts, plus 2 glasses of wine.
Ate about 10 slices of cheese, with crackers and hot peppers as everyone was coming back to the house after skiing.
Went to dinner, had small serving onion rings, and lobster mac and cheese. There wasn’t much lobster in there though!
2 beers with dinner
At the house while we were waiting for everyone to get done and showered, I started asking people about the proposed commitments we spoke about the night before. My neice L. said she thinks I can do this although previously she expressed doubt. Let me add that she has unbelievable muscle genetics (not from our side of the family) and can be muscular and lean and HOT!
My neice’s husband C. said he would be at least 10 lbs. lighter by then, saying he needs to lose at total of 25 lbs. Scott my boyfriend says he will be down 12 lbs. (1 lb. per week until the bike ride). J. said she would be down about 10 lbs. as well----great goals!! My brother in law’s good friend M. asked me about his push up form. I think he just wanted us to watch him doing them! He is a sweetheart and a favorite of my sister’s girlfriends. So D. asked me to tell him I had to evaluate the form with his shirt off, he obliged-! He said he could do 50 in a row, and he sure did-we cheered him on for the last 6 but that was great! D. said she does a plank face down on her forearms for 1.5 min. every morning. I told here that was great and that she should also add a side plank to get all of the core muscles.
J. was so tight/tense from skiing she kept going on about how she was all knotted up. So I finally got up (we were all laying around on the couches and the floor watching Rocky movies), and did some myofascial release on her quads with my arms---then 4 others in the group said they wanted to try it----so funny!!
Killington is harder than the other place we went skiing each year, so I was definitely feeling it at the end of the day, besides being really cold!
After dinner, a few of us did not go to the other bar to listen to music, so we went back to the house. I had one more glass of wine, plus 4 tiny snack sizes of snickers and butter fingers.
Fri. 1.23.09
Weight was 143.4!!! That is the least I have weighed since the 8th grade (I was 150 forever!)
We were going to Vermont for our annual family ski trip. Ate a flat everything bagel with cream cheese (the flat bagels look sort of like a bialy, or a bagel with the insides pulled out). I haven’t had one for awhile and it was delicious!
-I knew we were going to eat when we got there so tried to not eat too much before. Had a few handfuls of popcorn-air popped on the way up.
-got to Killington where my sister rented a house.
-Ate 2 slices of pizza
-several handfuls of potato chips with onion dip.
-a few pieces of veggies with onion dip
-several glasses of wine (maybe a total of 5?)
-one half shot of Jamison’s
Legs felt tired from the workout I did in central park the other day.
-did 4 sets of assisted chin ups while waiting for client: 6 reps each
My sister’s friends and my family gave me some good feedback about my program
-my sister said I don’t eat much. She is a bit smaller than me by build; 11 months older; she doesn’t eat much dinner at all though, so I think at the end of the day we are close, but the last few weeks I have definitely eaten less to get off to a good start with weight loss. By the way, she has the greatest legs of anyone I know, or have seen-hand's down the best; she is 50, has had 3 kids and has the hottest legs ever; nice and lean and gorgeous!
-my nephew says he doesn’t like it when he can see girls’ abs-! Oh well! He is 29, a real hot guy, a sweetheart.
-J. (my sister’s good friend) told me to cut out all beer and thinks I can get to my goal in one month-!
This conversation led to other comments, admissions, questions about fitness efforts.
-my sister has this great group of girl friends and they do lots of fun stuff together, and many times she gets her family in on it, including me and my boyfriend Scott. So he and I committed to joining them in the NY city 5 borough bike tour, held each year in May. I did it once many years ago and it was such a schlep, not really cycling and took too long. Well these guys have an efficient plan to get in the front, get done early and have a great party, so Scott and I committed to going this year. So that spurred on some statements concerning goals that some people would reach by that time…but we finalized on sat.
Weight was 143.4!!! That is the least I have weighed since the 8th grade (I was 150 forever!)
We were going to Vermont for our annual family ski trip. Ate a flat everything bagel with cream cheese (the flat bagels look sort of like a bialy, or a bagel with the insides pulled out). I haven’t had one for awhile and it was delicious!
-I knew we were going to eat when we got there so tried to not eat too much before. Had a few handfuls of popcorn-air popped on the way up.
-got to Killington where my sister rented a house.
-Ate 2 slices of pizza
-several handfuls of potato chips with onion dip.
-a few pieces of veggies with onion dip
-several glasses of wine (maybe a total of 5?)
-one half shot of Jamison’s
Legs felt tired from the workout I did in central park the other day.
-did 4 sets of assisted chin ups while waiting for client: 6 reps each
My sister’s friends and my family gave me some good feedback about my program
-my sister said I don’t eat much. She is a bit smaller than me by build; 11 months older; she doesn’t eat much dinner at all though, so I think at the end of the day we are close, but the last few weeks I have definitely eaten less to get off to a good start with weight loss. By the way, she has the greatest legs of anyone I know, or have seen-hand's down the best; she is 50, has had 3 kids and has the hottest legs ever; nice and lean and gorgeous!
-my nephew says he doesn’t like it when he can see girls’ abs-! Oh well! He is 29, a real hot guy, a sweetheart.
-J. (my sister’s good friend) told me to cut out all beer and thinks I can get to my goal in one month-!
This conversation led to other comments, admissions, questions about fitness efforts.
-my sister has this great group of girl friends and they do lots of fun stuff together, and many times she gets her family in on it, including me and my boyfriend Scott. So he and I committed to joining them in the NY city 5 borough bike tour, held each year in May. I did it once many years ago and it was such a schlep, not really cycling and took too long. Well these guys have an efficient plan to get in the front, get done early and have a great party, so Scott and I committed to going this year. So that spurred on some statements concerning goals that some people would reach by that time…but we finalized on sat.
Thursday, January 22, 2009
Thur. 1.22.09
Oatmeal and 2 tea bags in one cup again
Mixed fruit cup from deli
I was starving: bought mixed nuts and had one handful
One little chocolate thing: the hazelnut one (can’t remember the name!)
One excellent soup from Zabar’s; fish soup!
The veggie/cheese casserole from yesterday; plus tuna with a little mayo-all on a huge salad of mixed greens/arugula
2 glasses wine
No official exercise/ walked about 1 mile
Going skiing tomorrow!
Oatmeal and 2 tea bags in one cup again
Mixed fruit cup from deli
I was starving: bought mixed nuts and had one handful
One little chocolate thing: the hazelnut one (can’t remember the name!)
One excellent soup from Zabar’s; fish soup!
The veggie/cheese casserole from yesterday; plus tuna with a little mayo-all on a huge salad of mixed greens/arugula
2 glasses wine
No official exercise/ walked about 1 mile
Going skiing tomorrow!
Wed. 1.21.09
My dad’s 82nd birthday; boy do I have good genetics from both of them! Hope I don’t screw it up!!
Starbucks oatmeal/mixed nuts
2 tea bags in the tea
1 apple
1 med soup: tomato crab bisque
One handful mixed nuts
Scott made this awesome casserole: tons of veggies and cheese; just like mac and cheese without the mac!
1 glass wine
Didn’t have a lot of time between clients again and was tired from the long day yesterday, but did some good stuff:
-45 sec. side planks while waiting for client; as well as one set of crunches on stability ball with 15lb. dumbbell-25 reps
-in central park, did total of 100 step ups onto park bench on each leg, with total 40 push ups in between sets-one small set of side lunges
-one set of 10 jump lunges
-this is all with a 20 pound back pack on
-one set of side waist bends with band on the bench
-it was cold and beautiful out!
My dad’s 82nd birthday; boy do I have good genetics from both of them! Hope I don’t screw it up!!
Starbucks oatmeal/mixed nuts
2 tea bags in the tea
1 apple
1 med soup: tomato crab bisque
One handful mixed nuts
Scott made this awesome casserole: tons of veggies and cheese; just like mac and cheese without the mac!
1 glass wine
Didn’t have a lot of time between clients again and was tired from the long day yesterday, but did some good stuff:
-45 sec. side planks while waiting for client; as well as one set of crunches on stability ball with 15lb. dumbbell-25 reps
-in central park, did total of 100 step ups onto park bench on each leg, with total 40 push ups in between sets-one small set of side lunges
-one set of 10 jump lunges
-this is all with a 20 pound back pack on
-one set of side waist bends with band on the bench
-it was cold and beautiful out!
Wednesday, January 21, 2009
Tue. 1.20.09
Inauguration day and we went to DC!!!
I made 3 sandwiches (cheese, lettuce, onion, pepper, mayo) and wrapped the halves separately.
Ate one half at 7:30 am
second half at noon
third and fourth on the way back at 4, 4:30
3-4 servings potato chips
2 beers
2 glasses wine after the inauguration
1 glass wine when we got home
walked for about 3 hours trying to get close to the mall to see the event, and then back to the train station.
Inauguration day and we went to DC!!!
I made 3 sandwiches (cheese, lettuce, onion, pepper, mayo) and wrapped the halves separately.
Ate one half at 7:30 am
second half at noon
third and fourth on the way back at 4, 4:30
3-4 servings potato chips
2 beers
2 glasses wine after the inauguration
1 glass wine when we got home
walked for about 3 hours trying to get close to the mall to see the event, and then back to the train station.
Mon. 1.19.09
yogurt parfait from Starbuck's
small vegetable soup
2 slices pizza
3 glasses wine
did 5 personal training sessions plus taught a 3 hour workshop. No time during the day to wkt. and didn't feel like getting up before my 7:30am client to exercise. I walked thru central park form the upper west to the upper east side, and did about 10 min. of walking lunges on the way, carrying my backpack.
yogurt parfait from Starbuck's
small vegetable soup
2 slices pizza
3 glasses wine
did 5 personal training sessions plus taught a 3 hour workshop. No time during the day to wkt. and didn't feel like getting up before my 7:30am client to exercise. I walked thru central park form the upper west to the upper east side, and did about 10 min. of walking lunges on the way, carrying my backpack.
Sunday, January 18, 2009
Sun. 1.18.09
Got up late-tired from teaching!
Ate a few spoonfuls of lentils before we left for my father’s 82nd birthday celebration.
-1 shot cold jaegermeister (he wanted me to drink 2 but I didn’t!)
-pan seared black fish; a little pasta and mashed potatoes
-3 glasses wine
Got up late-tired from teaching!
Ate a few spoonfuls of lentils before we left for my father’s 82nd birthday celebration.
-1 shot cold jaegermeister (he wanted me to drink 2 but I didn’t!)
-pan seared black fish; a little pasta and mashed potatoes
-3 glasses wine
-small bite of several chocolate desserts-I haven't had anything sweet since jan. 3rd or so...that is really good for me!
-1 beer with brother when we got back home
-1 slice pizza (we do half slices at a time and that really helps in not over
eating)
-1 beer with brother when we got back home
-1 slice pizza (we do half slices at a time and that really helps in not over
eating)
Sat. 1.17.09
On the scale the other day I was 143.6-very good! Feel good but got to keep going. I will put up pictures this week!
Flat bagel with tuna, cheese, lettuce, tomato, onion, cucumbers, mayo; chips
-I ate half of this in the morning, then the other half during the lunch break
of my workshop
1 glass wine on train home
1 small piece of that salmon jerky I started the other day
3 beers with brother and Scott when I got home
1/3 spinach leftover roll
45 minutes on elliptical in hotel gym
On the scale the other day I was 143.6-very good! Feel good but got to keep going. I will put up pictures this week!
Flat bagel with tuna, cheese, lettuce, tomato, onion, cucumbers, mayo; chips
-I ate half of this in the morning, then the other half during the lunch break
of my workshop
1 glass wine on train home
1 small piece of that salmon jerky I started the other day
3 beers with brother and Scott when I got home
1/3 spinach leftover roll
45 minutes on elliptical in hotel gym
Saturday, January 17, 2009
Fri. 1.16.09
Went to Boston on Amtrak to teach workshops fri. and sat. Got a scrambled egg white/lettuce sandwich (they forgot the cheese!)
1 tea
1 apple
Small piece of smoked salmon jerky (first time I tried it-not bad!)
3 falafel balls
Big bowl of clam chowder
2 pieces salmon jerky
3 glasses wine
Fell asleep early
No exercise-teaching all day wiped me out!
Went to Boston on Amtrak to teach workshops fri. and sat. Got a scrambled egg white/lettuce sandwich (they forgot the cheese!)
1 tea
1 apple
Small piece of smoked salmon jerky (first time I tried it-not bad!)
3 falafel balls
Big bowl of clam chowder
2 pieces salmon jerky
3 glasses wine
Fell asleep early
No exercise-teaching all day wiped me out!
Thur. 1.15.09
Oatmeal with mixed nuts
2 teas
Medium soup: roasted corn/shrimp chowder
1 apple
2 beers with friends on the way home
½ spinach roll
Big salad/mostly mixed greens, some red pepper, cucumber, tiny bit of light
ranch dressing/salsa
2 glasses wine
Went to the gym but felt tired. There was a Pilates class starting so I went in. I haven’t done that in a long time and it was good!
Oatmeal with mixed nuts
2 teas
Medium soup: roasted corn/shrimp chowder
1 apple
2 beers with friends on the way home
½ spinach roll
Big salad/mostly mixed greens, some red pepper, cucumber, tiny bit of light
ranch dressing/salsa
2 glasses wine
Went to the gym but felt tired. There was a Pilates class starting so I went in. I haven’t done that in a long time and it was good!
Thursday, January 15, 2009
wed. 1.14.09
starbucks oatmeal with mixed nuts (that is so good when its as cold as it has been!)
2 teas
handful mixed nuts
we were planning to have dinner with friends so didn't want to eat lunch
1 beer
great dinner: shared beet salad
-seared filet of sole
-good amount of garlic mashed potatoes
-small amt. spinach, snap peas
-shared one bottle of wine
-one more glass of wine for dessert
wkt/activity
crossed central park once
at gym: 60 minutes cardio
starbucks oatmeal with mixed nuts (that is so good when its as cold as it has been!)
2 teas
handful mixed nuts
we were planning to have dinner with friends so didn't want to eat lunch
1 beer
great dinner: shared beet salad
-seared filet of sole
-good amount of garlic mashed potatoes
-small amt. spinach, snap peas
-shared one bottle of wine
-one more glass of wine for dessert
wkt/activity
crossed central park once
at gym: 60 minutes cardio
Tuesday, January 13, 2009
Tue. 1.13.09
Starbuck’s yogurt parfait
2 teas
Medium soup from Hale & Hearty: sweet crab chowder
A small amt. of mixed nuts
1 medium apple
Half cup leftover sautéed spinach
1 grapefruit
1 beer
1 quesadilla: big tortilla with stir fried tofu, a small amt. cheese, lots of greens, a few red peppers, carrots, onions
A small handful of chips
2 glasses wine
Activity/exercise
Walked through central park twice; total about 2; miles
At gym: several circuits
Jump squats/planks but legs were tired
Assisted chin ups on smith bar
Push ups
Standing cable core rotations
Repeat
Jump rope: 1 minute fast; 45 sec. alternating footwork
Lateral raises
Shoulder presses
Seated cable row
Repeat
Jump rope: double jumps every 5-8 singe jumps; 5 times
Dead lifts
Leg lowering
Bicycle crunches with straight legs up and down
Repeat
On stability ball: 1 set pikes (hard!)
One set rollouts
Starbuck’s yogurt parfait
2 teas
Medium soup from Hale & Hearty: sweet crab chowder
A small amt. of mixed nuts
1 medium apple
Half cup leftover sautéed spinach
1 grapefruit
1 beer
1 quesadilla: big tortilla with stir fried tofu, a small amt. cheese, lots of greens, a few red peppers, carrots, onions
A small handful of chips
2 glasses wine
Activity/exercise
Walked through central park twice; total about 2; miles
At gym: several circuits
Jump squats/planks but legs were tired
Assisted chin ups on smith bar
Push ups
Standing cable core rotations
Repeat
Jump rope: 1 minute fast; 45 sec. alternating footwork
Lateral raises
Shoulder presses
Seated cable row
Repeat
Jump rope: double jumps every 5-8 singe jumps; 5 times
Dead lifts
Leg lowering
Bicycle crunches with straight legs up and down
Repeat
On stability ball: 1 set pikes (hard!)
One set rollouts
Mon. 1.12.09
Mondays are busy days with personal training; did 5.5 hours.
Starbuck’s oatmeal with mixed nuts
2 teas
Small lobster/crab bisque
1 beer
Huge salad: mixed greens; veggies, veggie burger with melted cheese (been doing that a lot lately!); leftover spinach from Sunday.
3 glasses of wine (not so good!)
Workout: went to the gym; 30 minutes of stepmill, 30 min. elliptical; at least 10 cal. per min.
Mondays are busy days with personal training; did 5.5 hours.
Starbuck’s oatmeal with mixed nuts
2 teas
Small lobster/crab bisque
1 beer
Huge salad: mixed greens; veggies, veggie burger with melted cheese (been doing that a lot lately!); leftover spinach from Sunday.
3 glasses of wine (not so good!)
Workout: went to the gym; 30 minutes of stepmill, 30 min. elliptical; at least 10 cal. per min.
Sun. 1.11.09
Didn’t eat until the afternoon because we were going to a bar to watch football. They have excellent popcorn, so had about 5 handfuls of that, as well as 3 beers during the game.
3 glasses of wine at home making and eating dinner: sautéed spinach with onion and garlic; made a quesadilla with that and a veggie burger with melted cheese, lots of greens and veggies. A little bit of light ranch dressing and salsa; handful of potato chips.
No exercise; just walked a bit
Didn’t eat until the afternoon because we were going to a bar to watch football. They have excellent popcorn, so had about 5 handfuls of that, as well as 3 beers during the game.
3 glasses of wine at home making and eating dinner: sautéed spinach with onion and garlic; made a quesadilla with that and a veggie burger with melted cheese, lots of greens and veggies. A little bit of light ranch dressing and salsa; handful of potato chips.
No exercise; just walked a bit
Sat. 1.10.09
The first weekend on this program and this past week I think I did really well. I did more cardio than I had been, and ate really well. I had less to drink than normal too. I think I need to get more protein. I like to eat light during the day so I can have a big dinner at home with Scott. Thinking that when its not so cold, I could get something besides soup during the day. I feel leaner than when I started. The weight on the scale is 144-145. Getting period next week so that adds a little bloat, so I should show well on the scale after that. Have not had anything sweet/dessert- like since last sat. so that is really good.
Ate several pieces of leftover fish-probably about one full serving total.
Excellent thin crust pizza at Lucali’s-a great place in the neighborhood. Had 5 pieces, which is probably the equivalent of 3 regular slices, as this stuff is super thin crust.
-3 glasses of wine with the pizza.
-after that we went to a bar and I had 3 beers.
I went for a long run in the morning; 1 ¼ hours. It was great-only doing about 12min. miles but love the long slow distance.
The first weekend on this program and this past week I think I did really well. I did more cardio than I had been, and ate really well. I had less to drink than normal too. I think I need to get more protein. I like to eat light during the day so I can have a big dinner at home with Scott. Thinking that when its not so cold, I could get something besides soup during the day. I feel leaner than when I started. The weight on the scale is 144-145. Getting period next week so that adds a little bloat, so I should show well on the scale after that. Have not had anything sweet/dessert- like since last sat. so that is really good.
Ate several pieces of leftover fish-probably about one full serving total.
Excellent thin crust pizza at Lucali’s-a great place in the neighborhood. Had 5 pieces, which is probably the equivalent of 3 regular slices, as this stuff is super thin crust.
-3 glasses of wine with the pizza.
-after that we went to a bar and I had 3 beers.
I went for a long run in the morning; 1 ¼ hours. It was great-only doing about 12min. miles but love the long slow distance.
Saturday, January 10, 2009
1.9.09
Starbucks oatmeal with mixed nuts
Handful mixed nuts
1 beer
Half Cajun shrimp wrap: shrimp, lettuce, tomato, onions, peppers, some kind of sauce
3 handfuls movie popcorn/no butter
1 beer
Other half of shrimp wrap
1 serving chips
1 glass wine
Exercise
Cardio: 30 min. stepmill
30 min. elliptical
30 min. bike
Total 600 calories
Starbucks oatmeal with mixed nuts
Handful mixed nuts
1 beer
Half Cajun shrimp wrap: shrimp, lettuce, tomato, onions, peppers, some kind of sauce
3 handfuls movie popcorn/no butter
1 beer
Other half of shrimp wrap
1 serving chips
1 glass wine
Exercise
Cardio: 30 min. stepmill
30 min. elliptical
30 min. bike
Total 600 calories
1.8.09
Starbucks oatmeal with mixed nuts; total 250 cal.
2 cups tea
Handful mixed nuts
Salmon corn chowder-small and delicious! Estimating 250-300 cal.
1 grapefruit-about 100 calories
Huge blackfish quesadilla: same tortilla wrap as yesterday (220 cal): cheese, greens, onions, peppers, a tiny bit of light ranch dressing, salsa; total about 800+ calories
Handful nacho cheese chips; about 150 calories
1 beer; 120 calories
2 glasses wine; 150 cal. (glasses are less than “serving size”)
Exercise
Felt tired but wanted to do some strength:
3 sets of: side, rotation, curtsey lunges-15lb. 8 reps each
3 sets dumbbells rows: 25 lbs; 8-12 reps to failure
3 sets lateral raises/reverse flys; 10lb. 10-12 reps to failure
2 sets cable kneeling crunches; 15 reps challenging
1 set crunches on stability ball with 10lb medicine ball
3 sets leg lowering holding on to bar
Oblique crunches; 1 set -20 reps
2 sets bicycle crunches-20 reps
Starbucks oatmeal with mixed nuts; total 250 cal.
2 cups tea
Handful mixed nuts
Salmon corn chowder-small and delicious! Estimating 250-300 cal.
1 grapefruit-about 100 calories
Huge blackfish quesadilla: same tortilla wrap as yesterday (220 cal): cheese, greens, onions, peppers, a tiny bit of light ranch dressing, salsa; total about 800+ calories
Handful nacho cheese chips; about 150 calories
1 beer; 120 calories
2 glasses wine; 150 cal. (glasses are less than “serving size”)
Exercise
Felt tired but wanted to do some strength:
3 sets of: side, rotation, curtsey lunges-15lb. 8 reps each
3 sets dumbbells rows: 25 lbs; 8-12 reps to failure
3 sets lateral raises/reverse flys; 10lb. 10-12 reps to failure
2 sets cable kneeling crunches; 15 reps challenging
1 set crunches on stability ball with 10lb medicine ball
3 sets leg lowering holding on to bar
Oblique crunches; 1 set -20 reps
2 sets bicycle crunches-20 reps
Thursday, January 8, 2009
1.7.09
Starbucks fruit and yogurt parfait
2 cups tea
1 apple
1 med. Cup soup; seafood chowder with no-cream broth
Tuna/veggie quesadilla; “carb balance” tortilla with tons of fiber; tuna (little mayo), onions, pepper, corn, salsa, greens, cheese
2 handfuls potato chips
2 beers
2 glasses prosceco
Wkt
Treadmill: alternated walking @ 12% grade, 3.0 mph with running @ same incline, but 5.0-5.2 mph: walk 2 min./run 1 min. for total 20 min., then walk 10, total 30 min.
10 leg lowering exercises
10 scissors with straight legs
25 bicycle crunches
Starbucks fruit and yogurt parfait
2 cups tea
1 apple
1 med. Cup soup; seafood chowder with no-cream broth
Tuna/veggie quesadilla; “carb balance” tortilla with tons of fiber; tuna (little mayo), onions, pepper, corn, salsa, greens, cheese
2 handfuls potato chips
2 beers
2 glasses prosceco
Wkt
Treadmill: alternated walking @ 12% grade, 3.0 mph with running @ same incline, but 5.0-5.2 mph: walk 2 min./run 1 min. for total 20 min., then walk 10, total 30 min.
10 leg lowering exercises
10 scissors with straight legs
25 bicycle crunches
1.6.09
Still feel bloated
Starbuck’s oatmeal with mixed nuts
2 black teas
1 apple
Handful blueberries
1 cup varied roasted veggies
2 huge bowls of soup (same as yesterday)
Huge salad with veggie burger and cheese
2 glasses wine
Exercise/activity
Strength/power and cardio
8 Negative only chin ups
8 jump lunges on 14 inch box
Dumbbell rows with 25lb/10-12 reps
Lateral raises 10lb/10
Reverse flys 10lb/10
Repeat everything except the negative only chin ups
Elliptical 30 min. 10 cal/min.
Core:
Negative only tricep push ups-6
25 bicycle crunches
20 leg lowering
Still feel bloated
Starbuck’s oatmeal with mixed nuts
2 black teas
1 apple
Handful blueberries
1 cup varied roasted veggies
2 huge bowls of soup (same as yesterday)
Huge salad with veggie burger and cheese
2 glasses wine
Exercise/activity
Strength/power and cardio
8 Negative only chin ups
8 jump lunges on 14 inch box
Dumbbell rows with 25lb/10-12 reps
Lateral raises 10lb/10
Reverse flys 10lb/10
Repeat everything except the negative only chin ups
Elliptical 30 min. 10 cal/min.
Core:
Negative only tricep push ups-6
25 bicycle crunches
20 leg lowering
Tuesday, January 6, 2009
Eating and Exercise/Activity jan. 2009
1.5.09
Feel bloated; definitely ate and drank too much since new year’s (the pictures show it)!
I am thinking that at first I need to add more core exercises to my wkts. For the last several months, I have been doing more cardio but not much core. I have been doing some upper body workouts, and once per week I did jumps and power stuff too.
I need to increase the time in the gym and the number of days too.
Food:
Oatmeal with mixed nuts from Starbucks
2 black teas
Small new England clam chowder soup from Hale & Hearty (probably too much milk and salt)
1 apple
2 beers with friends on the way home
Huge bowl of veggie soup with cauliflower, carrots, onions, garlic, 2 kinds of beans
Big salad: mixed greens, onions, different peppers, cucumber, carrots, low fat dressing mixed with salsa; plus veggie burger with melted cheese on top.
2 glasses of wine
Total about 2 quarts water
Activity/Exercise
Walked about 2 miles
At gym: elliptical for 30 min.; step mill 30 min.; 15 min. recumbent bike all at a pace of at least 10 calories/min.
Core stuff: prone planks 1 min.
Side planks: 30 sec. each side (need to get much better at that)
Hold extension position on slant board for erectors, glutes, hamstrings 1 min.
20 leg lowering
10 full side sit ups
Seated rotations with 15lb. 15 reps
Wheel rollouts; 10
10 oblique crunches
1.5.09
Feel bloated; definitely ate and drank too much since new year’s (the pictures show it)!
I am thinking that at first I need to add more core exercises to my wkts. For the last several months, I have been doing more cardio but not much core. I have been doing some upper body workouts, and once per week I did jumps and power stuff too.
I need to increase the time in the gym and the number of days too.
Food:
Oatmeal with mixed nuts from Starbucks
2 black teas
Small new England clam chowder soup from Hale & Hearty (probably too much milk and salt)
1 apple
2 beers with friends on the way home
Huge bowl of veggie soup with cauliflower, carrots, onions, garlic, 2 kinds of beans
Big salad: mixed greens, onions, different peppers, cucumber, carrots, low fat dressing mixed with salsa; plus veggie burger with melted cheese on top.
2 glasses of wine
Total about 2 quarts water
Activity/Exercise
Walked about 2 miles
At gym: elliptical for 30 min.; step mill 30 min.; 15 min. recumbent bike all at a pace of at least 10 calories/min.
Core stuff: prone planks 1 min.
Side planks: 30 sec. each side (need to get much better at that)
Hold extension position on slant board for erectors, glutes, hamstrings 1 min.
20 leg lowering
10 full side sit ups
Seated rotations with 15lb. 15 reps
Wheel rollouts; 10
10 oblique crunches
Sunday, January 4, 2009
measurements and photos
Initial Stuff: Measurements, Pictures and Body Fat
I am going to take pictures and do body fat measurements as well as circumference. I am going to do the body fat in non-traditional ways, which is what I do with my clients and what I teach personal trainers to do with theirs. Traditional body fat measurements done with a caliper would have me pinch the skin at my triceps/back of the upper arm, midsection a little above the hip bone, and the middle of the thigh. These measurement sites are good for me because I don’t store much body fat in those areas. I tend to store more body fat in the middle of my midsection, not on the side above my hip. So for this program, I am going to measure where I have the most and use that as a baseline to see results.
These measurements and pictures are taken on Sunday, Jan. 4th, 2009.
Weight: 146.7lb.
Waist at navel: 30 in.
Waist at smallest: 32.5 in.
Millimeters of body fat at navel: 27 mm.
Traditional measure of body fat (at tricep, above hip and at thigh): 17.7% body fat, which is deemed very good. Again, its my uneven storage of body fat that I am trying to tackle!
These pictures show you what I mean: I look pretty lean but my midsection is too big and flabby.
Just a side note: the photo where I am looking at a piece of paper, is me looking at Dara Torres, who did so well at the Olympics at 40 years old. She is ripped, and an inspiration to all of us wanting better midsections!
I am going to take pictures and do body fat measurements as well as circumference. I am going to do the body fat in non-traditional ways, which is what I do with my clients and what I teach personal trainers to do with theirs. Traditional body fat measurements done with a caliper would have me pinch the skin at my triceps/back of the upper arm, midsection a little above the hip bone, and the middle of the thigh. These measurement sites are good for me because I don’t store much body fat in those areas. I tend to store more body fat in the middle of my midsection, not on the side above my hip. So for this program, I am going to measure where I have the most and use that as a baseline to see results.
These measurements and pictures are taken on Sunday, Jan. 4th, 2009.
Weight: 146.7lb.
Waist at navel: 30 in.
Waist at smallest: 32.5 in.
Millimeters of body fat at navel: 27 mm.
Traditional measure of body fat (at tricep, above hip and at thigh): 17.7% body fat, which is deemed very good. Again, its my uneven storage of body fat that I am trying to tackle!
These pictures show you what I mean: I look pretty lean but my midsection is too big and flabby.
Just a side note: the photo where I am looking at a piece of paper, is me looking at Dara Torres, who did so well at the Olympics at 40 years old. She is ripped, and an inspiration to all of us wanting better midsections!
History of eating and exercise
Here is an example of what I eat and do for activity/exercise. These are from several days in Sept. 2008.
Sunday 9/21: started a run, but felt really tired. I had taught an 8 hour workshop the day before, and then did a 2.5 hour consultation for 2 people’s exercise program, and I was fatigued. So I didn’t run. I relaxed at home and then went into the city to walk around.
Eating:
· Veggie quesadilla; small tortilla, cheese, onions, peppers, greens, tomatoes, hot sauce, chips
· 1 small cannoli at the street fair-delicious!
· A bite of a deep fried oreo (at the same street fair)-it was horrible and I threw the rest away
· One beer
· 2 beers a little later
· 2 slices of pizza from our favorite place around the corner: extra cheese, onions, pepper, garlic, jalapenos
· Big homemade salad: mixed greens, baby arugula, onions, peppers, corn, cucumber, beets, lowfat ranch dressing
· 3 glasses of wine
Monday 9/22: rode my bike to work. Saw 6 clients on the upper west and upper east side, and rode my bike across central park a few times to get back and forth.
Went to the gym and did 45 minutes between the stepmill and elliptical. Did 2 sets of rows with 25 lbs.
Eating:
· 2 hard boiled egg whites, a bit of yolk; lowfat yogurt at 7am
· Handful of mixed nuts at 10
· Medium soup from Hale and Hearty at 11:30
· 7pm: Big salad at home: mixed greens, arugula, onions, red and green peppers, tomatoes, cucumbers, beets, low fat ranch dressing
· 2 slices of leftover pizza
· 3 glasses of wine
Tuesday 9/23:rode my bike. Went to the gym and did 45 minutes between elliptical and stepmill. Did 2 sets of negative only chin ups with 10 lbs. around me. Did a few sets of core exercises:
· Planks for 1 minute on both sides and face down
· Leg lifts
Eating:
Lowfat yogurt, Kashi cereal (about ¾ cup), blueberries, cranberries at 7am
Handful of mixed nuts at 11
Small soup from Hale and Hearty at 12:30
Big salad at home 7pm
Homemade macaroni and cheese: whole wheat shells, American and pepper jack cheese, sautéed onions. Ate about 2 cups
4 glasses wine
Wednesday 9/24: rode my bike, but legs felt really tired. Didn’t do any other exercise besides that.
Eating:
2 scrambled egg whites, cheese, on whole wheat toast sandwich at 7am
Peanut butter brownie at 10
Salad from one of those places where you tell them what you want in them (mixed greens, onions, beets, cheese, red pepper, corn, black beans, red beans, croutons), with ranch dressing at noon
Veggie quesadilla at home: whole wheat tortilla, onions, peppers, greens, cheese, chips; 8pm
3 glasses wine
Thur. 9/25: rode my bike into Manhattan, but took the subway home. The weather was turning bad, and my legs were tired of riding. Went to the gym, did treadmill walking at incline 12%, 3.5 mph for 30 min., then running sprints-incline 3%, 6mph for 1 min. intervals, then back to 3.5mph 1 min. for total of 10 min.
Eating:
Lowfat yogurt, Kashi cereal, blueberries, cranberries at 7am
Mixed fruit at 9am
Small soup at 11:30
2 small slices of cheese and arugula at 4
2 mozzarella sticks at 6pm before concert
3 beers before concert 5-7
2 glasses of wine at concert
Veggie quesadilla at home 10pm
Fri. 9/26: worked at home; no clients. Walked to the gym and did 5 minutes on the rowing machine, 15 minutes incline walking on treadmill, 20 minutes elliptical, 20 minutes stepmill. 2 sets horizontal rows with 25lb., 10 reps ab rollouts with wheel; 1 set double leg lowering with 10lb. medicine ball.
Eating:
Leftover mac and cheese-about ¾ cup at 7
One bag Tings (corn puffs) at 1
3 beers 4-6pm
3 bowls homemade vegetable soup: roasted cauliflower, onions, carrots, leek 6-8 pm
Chips and salsa 6-8pm
2 glasses wine
Sat. 9/27: went for a run-felt a little tired. Ran 35 min.
Eating:
Wrap: 2 egg whites, cheese, arugula, tomato, green pepper, low fat ranch dressing at 10 after running
A few chips with salsa around 12
Bowl of soup we made last night at 3
Sunday 9/21: started a run, but felt really tired. I had taught an 8 hour workshop the day before, and then did a 2.5 hour consultation for 2 people’s exercise program, and I was fatigued. So I didn’t run. I relaxed at home and then went into the city to walk around.
Eating:
· Veggie quesadilla; small tortilla, cheese, onions, peppers, greens, tomatoes, hot sauce, chips
· 1 small cannoli at the street fair-delicious!
· A bite of a deep fried oreo (at the same street fair)-it was horrible and I threw the rest away
· One beer
· 2 beers a little later
· 2 slices of pizza from our favorite place around the corner: extra cheese, onions, pepper, garlic, jalapenos
· Big homemade salad: mixed greens, baby arugula, onions, peppers, corn, cucumber, beets, lowfat ranch dressing
· 3 glasses of wine
Monday 9/22: rode my bike to work. Saw 6 clients on the upper west and upper east side, and rode my bike across central park a few times to get back and forth.
Went to the gym and did 45 minutes between the stepmill and elliptical. Did 2 sets of rows with 25 lbs.
Eating:
· 2 hard boiled egg whites, a bit of yolk; lowfat yogurt at 7am
· Handful of mixed nuts at 10
· Medium soup from Hale and Hearty at 11:30
· 7pm: Big salad at home: mixed greens, arugula, onions, red and green peppers, tomatoes, cucumbers, beets, low fat ranch dressing
· 2 slices of leftover pizza
· 3 glasses of wine
Tuesday 9/23:rode my bike. Went to the gym and did 45 minutes between elliptical and stepmill. Did 2 sets of negative only chin ups with 10 lbs. around me. Did a few sets of core exercises:
· Planks for 1 minute on both sides and face down
· Leg lifts
Eating:
Lowfat yogurt, Kashi cereal (about ¾ cup), blueberries, cranberries at 7am
Handful of mixed nuts at 11
Small soup from Hale and Hearty at 12:30
Big salad at home 7pm
Homemade macaroni and cheese: whole wheat shells, American and pepper jack cheese, sautéed onions. Ate about 2 cups
4 glasses wine
Wednesday 9/24: rode my bike, but legs felt really tired. Didn’t do any other exercise besides that.
Eating:
2 scrambled egg whites, cheese, on whole wheat toast sandwich at 7am
Peanut butter brownie at 10
Salad from one of those places where you tell them what you want in them (mixed greens, onions, beets, cheese, red pepper, corn, black beans, red beans, croutons), with ranch dressing at noon
Veggie quesadilla at home: whole wheat tortilla, onions, peppers, greens, cheese, chips; 8pm
3 glasses wine
Thur. 9/25: rode my bike into Manhattan, but took the subway home. The weather was turning bad, and my legs were tired of riding. Went to the gym, did treadmill walking at incline 12%, 3.5 mph for 30 min., then running sprints-incline 3%, 6mph for 1 min. intervals, then back to 3.5mph 1 min. for total of 10 min.
Eating:
Lowfat yogurt, Kashi cereal, blueberries, cranberries at 7am
Mixed fruit at 9am
Small soup at 11:30
2 small slices of cheese and arugula at 4
2 mozzarella sticks at 6pm before concert
3 beers before concert 5-7
2 glasses of wine at concert
Veggie quesadilla at home 10pm
Fri. 9/26: worked at home; no clients. Walked to the gym and did 5 minutes on the rowing machine, 15 minutes incline walking on treadmill, 20 minutes elliptical, 20 minutes stepmill. 2 sets horizontal rows with 25lb., 10 reps ab rollouts with wheel; 1 set double leg lowering with 10lb. medicine ball.
Eating:
Leftover mac and cheese-about ¾ cup at 7
One bag Tings (corn puffs) at 1
3 beers 4-6pm
3 bowls homemade vegetable soup: roasted cauliflower, onions, carrots, leek 6-8 pm
Chips and salsa 6-8pm
2 glasses wine
Sat. 9/27: went for a run-felt a little tired. Ran 35 min.
Eating:
Wrap: 2 egg whites, cheese, arugula, tomato, green pepper, low fat ranch dressing at 10 after running
A few chips with salsa around 12
Bowl of soup we made last night at 3
I have been thinking about doing this for awhile. My birthday is July 11th, and this year, in 2009 I will turn 50. My goal is to have six pack abs by then. I am starting the program on Jan. 5th, which gives me 6 months to work on it.
About 2 years ago, I decided to lose a few pounds and went from 150 to 144. I did this by losing some muscle in my legs and working out more and eating less---wow! What a concept!
My Background
I am genetically pretty lean. My bone structure is on the small side, even though I am tall-5’9”. I store body fat unevenly, mostly in my midsection. I have always argued that even though I am lean, the fat in the middle looks out of balance. I have friends who store their body fat in the hips and breasts, giving them a more curvy and balanced look. I always felt those women look better in a two piece bathing suit than I do. My good friend Richard Boyd from ptonthenet.com once told me as we were running in Australia that my arms and legs look like they belong to a triathlete, but my midsection looks like a beer drinker’s---!!! Its harsh, but I agree, and I definitely love to drink beer, wine too-ok I drink. So I have been thinking of doing this for awhile. What would it take for me to be leaner and see my abs? How lean would the rest of my body need to be? I certainly wouldn’t have any breasts, but that’s ok.
I am in good shape. I am a personal trainer, and I teach workshops for personal trainers. So many people say -“oh, that’s why you’re in such great shape” and that is wrong. I love to move, to exercise, and to feel like I am fit. That is why I got into the fitness business, to help others experience the positive effects of being fit, how that permeates into all other aspects of your life. So that helps-that I love to exercise. I ride my bike for transportation except during the winter. When I ride my bike, I average about 75 miles each week just riding roundtrip from Brooklyn into Manhattan to see my private personal training clients. Besides that, I do cardio either in the gym or go jogging. I lift weights about twice a week, but have done less lower body weights in the last 1.5 years, to reduce the muscle mass in my thighs. I have done yoga through the last 3 years, sometimes more regularly than others, but love the classes. I sometimes take other group classes.
My eating habits are pretty good. I don’t eat meat, but eat dairy and seafood. I eat lots of fruits and vegetables, but also love pizza and potato chips. I love french fries, and beer and wine. My heritage is German, and we love to party!
I will write about my workouts and my eating so you can give me feedback and get some insight into how much effort it takes and what I am doing to work on this goal. Please give me your feedback so you can reach your goals too!
What I have to do ---I think
I am good at incorporating exercise and activity into my life. Just to be clear, I consider exercise when you demand some work from your body, with a desired response (like burning more calories per minute than you do by just casually walking; or increasing muscle definition). Activity is the stuff you do like walking, or just moving more in general. Activity for me is riding my bike for transportation, since I ride on the streets and can’t go that fast, and need to stop a lot. Or walking across central park from the west side to the east to see the next client.
I think I need more “core” exercises. That means exercises specifically designed to get your midsection harder, or bigger so you can see the muscles easier. When you bump into me on the subway, my abs have to fire, contract in order for me to avoid falling, to catch my balance, and stabilize my spine. But I think exercisers want more than that. I want more than my abs to function, I want my midsection to look hard! Same with my butt! So, I am thinking about this. I run, and ride my bike, and we all use our lower bodies more than our upper, and our legs look more toned because of it. When I deliberately do upper body exercises, and take more yoga classes, my upper body looks more muscular, more toned. But I don’t do that enough for my midsection. I don’t deliberately target that are of my body. So that is what I need to change.
I think it would be interesting to try eating less food each time I eat, and to spread them out more during the day. I have listened to many nutritionists say that this is really a good idea to increase the efficiency of calorie burning. So that would mean eating half the egg white sandwich, and then the other half later on. Or eating half the cereal/yogurt mixture and then more later.
I also need to drink less. Besides the health of my liver, I need to cut some calories that way.
About 2 years ago, I decided to lose a few pounds and went from 150 to 144. I did this by losing some muscle in my legs and working out more and eating less---wow! What a concept!
My Background
I am genetically pretty lean. My bone structure is on the small side, even though I am tall-5’9”. I store body fat unevenly, mostly in my midsection. I have always argued that even though I am lean, the fat in the middle looks out of balance. I have friends who store their body fat in the hips and breasts, giving them a more curvy and balanced look. I always felt those women look better in a two piece bathing suit than I do. My good friend Richard Boyd from ptonthenet.com once told me as we were running in Australia that my arms and legs look like they belong to a triathlete, but my midsection looks like a beer drinker’s---!!! Its harsh, but I agree, and I definitely love to drink beer, wine too-ok I drink. So I have been thinking of doing this for awhile. What would it take for me to be leaner and see my abs? How lean would the rest of my body need to be? I certainly wouldn’t have any breasts, but that’s ok.
I am in good shape. I am a personal trainer, and I teach workshops for personal trainers. So many people say -“oh, that’s why you’re in such great shape” and that is wrong. I love to move, to exercise, and to feel like I am fit. That is why I got into the fitness business, to help others experience the positive effects of being fit, how that permeates into all other aspects of your life. So that helps-that I love to exercise. I ride my bike for transportation except during the winter. When I ride my bike, I average about 75 miles each week just riding roundtrip from Brooklyn into Manhattan to see my private personal training clients. Besides that, I do cardio either in the gym or go jogging. I lift weights about twice a week, but have done less lower body weights in the last 1.5 years, to reduce the muscle mass in my thighs. I have done yoga through the last 3 years, sometimes more regularly than others, but love the classes. I sometimes take other group classes.
My eating habits are pretty good. I don’t eat meat, but eat dairy and seafood. I eat lots of fruits and vegetables, but also love pizza and potato chips. I love french fries, and beer and wine. My heritage is German, and we love to party!
I will write about my workouts and my eating so you can give me feedback and get some insight into how much effort it takes and what I am doing to work on this goal. Please give me your feedback so you can reach your goals too!
What I have to do ---I think
I am good at incorporating exercise and activity into my life. Just to be clear, I consider exercise when you demand some work from your body, with a desired response (like burning more calories per minute than you do by just casually walking; or increasing muscle definition). Activity is the stuff you do like walking, or just moving more in general. Activity for me is riding my bike for transportation, since I ride on the streets and can’t go that fast, and need to stop a lot. Or walking across central park from the west side to the east to see the next client.
I think I need more “core” exercises. That means exercises specifically designed to get your midsection harder, or bigger so you can see the muscles easier. When you bump into me on the subway, my abs have to fire, contract in order for me to avoid falling, to catch my balance, and stabilize my spine. But I think exercisers want more than that. I want more than my abs to function, I want my midsection to look hard! Same with my butt! So, I am thinking about this. I run, and ride my bike, and we all use our lower bodies more than our upper, and our legs look more toned because of it. When I deliberately do upper body exercises, and take more yoga classes, my upper body looks more muscular, more toned. But I don’t do that enough for my midsection. I don’t deliberately target that are of my body. So that is what I need to change.
I think it would be interesting to try eating less food each time I eat, and to spread them out more during the day. I have listened to many nutritionists say that this is really a good idea to increase the efficiency of calorie burning. So that would mean eating half the egg white sandwich, and then the other half later on. Or eating half the cereal/yogurt mixture and then more later.
I also need to drink less. Besides the health of my liver, I need to cut some calories that way.
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