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.
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