For some strange reason my “alarm”, which is my cell phone, did not go off this morning….even though it was set (I checked)??? Who Knows! So needless to say I got out of bed late and SORE (my body felt like a ton of bricks) on this fine Tuesday, 9/29/09 morning.
Amazing how just 1 week off from running & the gym can effect your body, huh!?! I was shocked to be sore after just a 2 mile run and am afraid how I am going to feel tomorrow after my trip to the gym tonight. =O
Once I was up and going, though slowly, I started to make some progress until the hubby woke that is and started talking and I became delayed once again……..so after that point it was a mad rush to get things done and out of the house in time to catch the bus, which happened to be running late too (by 10+ minutes) so all that rushing ended up being for nothing, UGH!
Of course the running late theme continued throughout the day for me, as the “huge project” that was due yesterday…..filtered in to this morning and then afternoon. =(
OK, finally on to my Eats For The Day!
Before I left home I had 1/2 of peach for a early morning snack and it was sweet & juicy, just the way I like them.
Once I got to work I had my breakfast of “oatmeal”…..which I had my new favorite version of high-fiber instant maple brown sugar oatmeal with cut up apple pieces and some cinnamon sprinkled on top.
Then late morning (right before noon, literally) I had a snack of whole-wheat toast with peanut butter and sliced bananas on top.
Things got crazy in the office during the early part of the afternoon so I literally did not have my lunch until almost 3pm. Once I finally did I had my usual & favorite of course (sorry it is affordable & easy, but I know it can get kind of boring)……whole-wheat toast with Boar’s Head oven-gold turkey, white american cheese with a little mayo, lettuce, tomato and a side of baby carrots, 1/2 a sliced apple and a pickle.
Well, my late afternoon snack came quite late, like right before quitting time late (5pm), but I knew I needed to get it in as I haven’t had any in a bit and I needed some “calcium” in my diet, it has been missing for a few days. So you might have guessed it, I had an Activia Light Fat Free strawberry yogurt with a little granola on top.
After I left work I headed straight to the gym and I swear it felt like I hadn’t been there in a month, when it was only a week+. It was nice to finally be back and I did the following:
- 20 minutes of Abs (leg lifts, crunches, bicycles, plank & sides dips)
- 30 minutes of Upper Body Weight Machines (back, chest & arms)
- 2 Mile “Quick” Run in 21+ minutes
I left the gym feeling great as I had a really strong run in which I ran 5.5mph for the better half and ended by increasing my speed and finishing at 8.5mph! =)
On the way home I picked the hubby up a chicken sandwich and small fry from McDonald’s for dinner and once at home I whipped up a small plate of red pepper humus, whole-wheat pita chips and some cut up veggies for my dinner.
My daughter arrived home soon after the above picture.
Her grandpa (my step-dad) picks her up from school every Tuesday and takes her to dinner….it has been a tradition for 3+ years now and she loves it. It also helps me get more time in at the gym and give my hubby a break at home. I have said this before about my mom in a previous post but now I am going to say it about my “Step-Dad” I am very lucky to have such an amazing one as he!
The rest of the night was spent doing the following:
Washing my running/gym cloths.
Getting the little one in bed.
Finally watching “Biggest Loser” from last week and starting the new episode that was recording when I finished.
Then bed….a little late, right before 12pm.
On to the Tip Of The Day, which goes with one of my favorite sayings……”Always Try To Think POSITIVE”!!!
I am still a bit congested but feeling good and ready to tackle the busy day ahead………that “huge project” I have mentioned last week is due today, AHHHHH!
Anyway, let’s get to my eats today……which I started 1st thing this morning before I even got to work. For a pre-breakfast (at home) I munched on some melon and had a small glass of orange juice.
Once I got to work I had my breakfast that was of course oatmeal, banana oatmeal with sliced bananas added and a cup of coffee (non pictured).
Almost forgot to mention my Work Groceries for the week. I bring these in every Monday morning in my yellow re-usable tote. Today I brought in the following:
- Boar’s Head oven-gold turkey
- white american cheese
- baby carrots
- Kashi “apple orchard” granola
*NOTE: I have a loaf of whole-wheat bread/frozen veggies in the freezer, instant oatmeal packets/jar of peanut butter/cans of tuna in the cabinets and yogurt/a jar of pickles in the fridge “always” in the kitchen at work that I stock up monthly to go with my Weekly Work Groceries I bring every Monday, like the above.
In the last afternoon I snacked on 1/2 a cut up apple and a whole-wheat toast with peanut butter.
Around 2pm I finally had lunch, which was my favorite again…..one piece of whole-wheat toast with Boar’s Head oven-gold turkey, white american cheese, a little mayo, lettuce & tomato and a pickle and baby carrots on the side.
The rest of the work day just flew by and I was so happy at 5pm when I finished my project!!! =)
After work I went and picked up my daughter, we stopped at Publix to order her Birthday Cake for her party this weekend. She was so excited to order it….and choose the SpongeBob “Bendy” cake theme with chocolate cake and white icing that is featured below.
We got home a little after 6pm and later than I would like but the cake needed to be ordered today and I know she wanted to be involved in it.
So in light of the delay, I decided to head out for my run as soon as I got home and make dinner afterwards as I was afraid if I did it the other way around I might get stuck running in the dark and I do not like to do that.
I quickly got changed, laced up, got my iPod and headed out on the pavement for a quick 2 mile run that took me between 20-25 minutes (not sure exactly as I didn’t have a watch with me so I had to basis my time off what the microwave said when I left and returned, accounting for “walking” in there as well). Overall, despite slight difficulty in breathing it was a great run and I felt very strong and actually ran a bit faster than usual…….to my pleasant surprise. =)
Once I returned I whipped up “Taco’s” for dinner with a side of yellow rice for my husband and daughter as I just had a loaded sloppy taco salad myself.
I successuflly resisted the urge to have some ice-cream after I saw my husband making himself some and just went to bed instead around 11pm as I was EXHAUSTED. Isn’t it amazing how 1 week off can have such an effect on you, I was so tired after my short run and literally fell in bed like a ton of bricks and slept like a log all night.
Well the Tip Of The Day will be centered upon my favorite magazine of all time “Health”, that I received in the mail last night!
I of course flipped through the whole thing before bed last night and came across a wonderful article named “Your What You Eat Guide”! Which, offers amazing tips that I followed during my 100 pound weight loss and just had to share with everyone.
I am going to be adding all the tips from this article to my BALANCED EATING tab so please see them there at http://wp.me/PCyd8-13.
For a change I had a very “soothing” Sunday, 9/27/09, which began just a little after 7am!
Since we (the whole family) went to bed so early on Saturday night we (my husband & I) were up very early as we typically sleep exactly 7-8 hours a night and no longer (my daughter slept until 8am).
My “To Do List” for the day is as follows:
- Start laundry (have 3 clothing loads left + towels)
- Clean (dusting & restrooms)
- Help my daughter with her homework (she has a big report due this week)
- Blog (Saturday’s post & blog roll)
- Lunch (left overs and micro meals)
- Shopping (the hubby wanted me to go with him, he likes company when he shops and my daughter’s birthday is fast approaching so we needed to get some ideas from her on what she wants)
- Mother-In-Law’s House (dinner & desert)
My eats for the day were as follows and they were VERY GOOD!
My day ended in front of the tube of course and early so I would be ready for the busy Monday to come…….
The Tip Of The Day is the following question, that I have always wondered and decided to do a search online to see what I found and I got the answer I was expecting to get.
Is cleaning the house exercise?
Physical activity comes in the form of exercise, which are those activities performed to enhance physical fitness, and work, consisting of physical activities done to keep ourselves alive. Cleaning house is work. Some cleaning work, such as moving furniture, is more demanding, thus burns more calories than other cleaning work, like dusting. The problem with cleaning is that it is not usually intense enough to increase the target heart rate to deliver the benefits of a cardio-workout. See how many calories you burn in cleaning in the Activity section at Calorie Count.
My Saturday, 9/26/09 started really early @ 5a.m.!!! =O
As I had the following to do before race time:
- Get dressed in my running apparell.
- Eat my breakfast of a Carrot Cake “Cliff” Bar and a bottle of water (on the road).
- Get gas, on E!
- Meet my friend at 6:15a.m. and we could head to the race.
After I met my friend we drove to the race site, parked, visited the restroom “outhouses” and then got in line and waited to her the horn! I have to admit I was a bit nervous as it has been 4 months since my last 5K and even though I finished that race I did not finish it strong as I hit the wall around mile 2, because it was so hot and the sun bright as bright can be back in May here in “sunny” Florida. However, this race morning it was beautiful, yes alittle warm (70+ degrees) and slightly humid, but there was a nice breeze and I was ready go do.
Let me give you a play by play of the actual race:
- RING, the race has started! =)
- We are standing in the middle so it took a minute or so to get to the actual start line, but once we hit it we were off……..
- From the start we took it slow and steady, espically since we were surrounded by hundreds of other people and some “walkers” we had to run around.
- Once we were about a 1/2 a mile in we were in our “groove” and chatting a little bit. I was feeling great and very happy as I wasn’t sure how I would do after a week off of running and still being slightly congested.
- We hit Mile 1 at around 11 minutes, however it was more like 10 minutes for us since it took about a minute to actually cross the “start line”.
- At that point we increased our speed slightly and headed onto the brick roads in a older more beautiful part of Orlando and ran around a cute little park with a pond and a few Roasters on the side siting on a bench that were waking those that were sleeping soundly in the surrounding houses.
- Then we came upon Mile 2 and I did not hear the time as I had my iPod blasting. Both of us were trying to keep good pace at this point and were focused on the road. Now, I typically (in the past) hit the wall at this point and start to slow down……..however I didn’t this time and kept running along side my friend.
- I started to recognize the roads and knew the finish line was not that far ahead. This made me very happy, but unfortunately my energy was zapped and I could not speed up and even started to feel a little sick to my stomach at this point.
- Then, lucky me, we hit Mile 3 and could see the FINISH LINE up ahead. Of course, this is where a slight hill came upon us and I struggled slightly up it but after I started to increase my speed slighty and crossed the finish line right before 34 minutes, which was actually 33 MINUTES for me!
- I slowed to a walk, felt like I might throw up, got a bottled water & towel from “Chick Fil A” and kept walking……..then I got a few of the free goodies and headed with my friend to the car.
I was so excited and happy afterwards!!! =)
I finished the race semi-strong, did not stop once, kept a good pace and finished in “33 Minutes”, which is 5 minutes faster than my race time last year! A new PR for me! =)
As I headed home, I munched on some of the free goodies from the race (ok, I will admit it, I ate the Chick Fil A sandwich, I couldn’t help it I was starving and it smelled so good, sorry no picture) and I then got home around 8:30a.m. My husband was waiting for me on the couch and I relaxed with him for a bit as I told him about the race, then I headed up stairs and took a nice long shower.
Come late morning I headed out to do my grocery shopping and stop at Walmart to get some plant dirt and my husband is going to help me plant these beautiful Bromelaids I got on Friday.
After shopping and putting the groceries away……..I whipped up some chicken salads for the hubby & myself (with romaine lettuce, carrots, cucumbers, celery, cherry tomatoes, tortia strips and southwest dressing) for lunch.
Once lunch was over, dishes washed, the load of laundry I started before folded and put away I passed out for 2 hours as I was EXHAUSTED! My daughter woke me up just before 6pm, luckily, as dinner would need to be addressed soon.
After I was up & Adam, I realized I was still quite tired and decided dinner would be quickly made spaghetti for my daughter and take out Chipolte for my husband and me. I got Steak Burrito for my husband and a Burrito Bowl for myself that was full of rice, black beans, fajita veggies, chicken, corn, tomatoes, lettuce, cheese & sour cream (a bit more than I needed, but it was yummy).
Of course I only hate 1/2 of it as and saved the rest for lunch tomorrow. =)
We veggied as a family the rest of the night watching Animal Plant and all of us went to bed early.
As promised yesterday, I will be posting the Tips Of The Day soon (Monday)!
Have a great rest of the weekend! =)
So “look who caught a ride” on the windshield of my car this lovely Friday, 9/25/09 morning!
Poor thing……he “popped” up just as I entered the highway and soon after he ventured towards my drivers side rearview mirror and flew away! =O
Since it was Friday I planned on treating myself to a Pumpkin Bagel w/Pumpkin Cream Cheese at Einstein Bagel’s, however they do not come out until the 30th! =( So I ordered a whole-wheat toasted bagel with bacon, egg and cheese for breakfast.
It was good of course! Now, I only indulge in these every once in a while (no more than a few times a month) and I just love them. I know it isn’t the “healthiest” but I needed a treat and something different.
Also, I did have a bowl of cantaloupe before I left the house this so I did get some fruit in too.
I have pretty much been working on that “huge project” I mentioned in my last few posts all morning and into the afternoon. Finally took a little break around 1pm to have some lunch, even though I will point out I was not hungry at all after my “big” breakfast sandwich (eggs always keep me full for a long time).
For lunch I had my usual, one slice of toasted high-fiber whole-wheat bread with Boar’s Head oven-gold turkey and white american cheese a little mayo, lettuce & tomato and a side of baby carrots and pickles.
I did some more work on my project and then ran out in the mid-afternoon to pick up my Miracle Miles 5K Race Packet! =)
And, of course I got stuck there looking at all their “running” stuff (energy bars, water bottles, running cloths, shoes, etc…….) I love that store. I managed to walk out with only the following:
- 3 Cliff Bars ($1.39 a piece)
- 1 Pack of Quenching Gum($.99)
- 1 Pair of Black Running Socks ($9.99 for the pair)
I typically do not spend that much on “socks”, however they were black and perfect moisture wicking professional running socks that I really needed as my current cheap white pairs are all stretched out.
Once I finally returned to the office I had a late-afternoon snack of “Activa” Light Fat Free Strawberry yogurt with a little granola on top.
After work I rushed to pick up my daughters friend and then my daughter so I could drop them off at their Girl Scout Meeting.
Then I headed right to the grocery store to pick up some last minute items for our Pizza & Wine dinner tonight………just me and the hubby I might add as my daughter is having dinner at her friends house after the meeting.
While eating we started a movie so we could finish it early as I needed to get to bed early, however I laid in bed for about 30 minutes with my mind going before I think I finally fell asleep.
See you on race day! =)
I will post the tip of the day over the weekend.
I was working all day in my office (with the door closed & ringer off) on that “Huge Project” that is now due on Monday……AHHHHHH! Ok, deep breath!
I was able to get a lot done on it and even though I still have a lot more do tomorrow I am feel better about it now.
Of course, that did mean working late…..but since I couldn’t go to the gym for my usual Thursday night work out of abs, legs and a fast run (still resting after being sick) I had the extra time, not that I was happy about it though. =(
I finally felt back on track and my normal self again today, which felt so nice! I cannot tell you how much being sick throws me off, especially since I could not miss work (this week of all weeks) and still had to take care of my daughter, husband, the house, etc……….but enough already, SORRY, it is over and done with and lets move on.
I started my day with a nice breakfast of high-fiber maple brown sugar oatmeal that I added tiny chopped up pieces of apple too and cinnamon before nuking……it was really yummy and looked good too, don’t you think???
I totally got my “appetite” back today as I was hungry a few hours after the above and had a late morning snack of kettle corn and grapes, though the grapes did not taste that great (got frozen and then thawed in the fridge, yucky) so I only had a few of them.
Then around 2pm I had lunch…..which was a big bowl of my 3 bean, beef & veggie chili……I finished what was left in my bowl, so no more until the next batch.
Then a few hours later I had a late afternoon snack of an Activa Light Fat Free Strawberry yogurt with a little granola on top.
Well, I only stayed about 30 minutes late at work as my mom completely forgot to pick up my daughter and luckily I had called her and found out or the poor thing would have been like “who is picking me up”.
So I rushed to pick her up and then headed home, since this is my usual “take out” night due to it typically being a late gym night I did not have anything at home for dinnerso the both my daughter and husband had McDonald’s and I had a small plate of roasted red pepper humus, whole-wheat pita chips, baby carrots, celery & cucumbers. It hit the spot as I wasn’t really in the mood for a big dinner or take out myself.
After dinner me & my husband starred at the t.v. until bed time (long day for both of us) and then went to bed.
So once again, on to the Tip Of The Day, which I thought would go well with my day…….”trapped in my office”!
5 Quick Exercises You Can Do at Your Desk
In today’s world, many people work long hours behind their desk at the office just to make ends meet. Stress, convenience foods, and a forced sedentary lifestyle can wreak havoc on your health and your waistline. There are, however ways of combating the office-worker bulge. With these five simple exercises, you will be able to retain more muscle tone.
Exercise One – Side Stretches
To help whittle your waist and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. With your arms raised over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times throughout the day.
Exercise Two – Arm Raises
In order to help protect against carpal tunnel syndrome, poor circulation, and weight gain, you should do arm raises several times a day. There are different methods of doing these simple exercises: raising your arms straight over your head, raising them to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism revving.
Exercise Three – Butt Squeezes
The easiest exercise that you can do at your desk is butt squeezes. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent “office chair spread” of your hindquarters.
Exercise Four – Leg Lifts
Of course, these are not the type of leg lifts that have you lying down on the floor and swinging your legs around. At your desk, you can easily straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.
Exercise Five – Stress Relievers
Many of the exercises already described here will really help to relieve stress of your desk job. However, there are some other great stress relief exercises you can do at your desk.
Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress. Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel sydrome.
As you spend year after year hunched over your desk for eight hours every day, you may find your muscles atrophying, and your hips and waist spreading. Not only can you help prevent that weight gain and loss of tone, but you can alleviate stress with these five quick exercises. Exercising at your desk only takes a few minutes, and will do your body and mind a world of good.
I am finally feeling WELL on this Wednesday, 9/23/09! =)
And, I can not tell you how HAPPY this makes me………despite my day having one issue or problem after another I was so happy to be feeling better that I did not care!
Funny how things happen like that as normally after a day like yesterday I would of lost it (literally), however because I was feeling better I did not care. Let me take you through just some of the things that went wrong:
- My boss tells me a “huge project” I am working on that wasn’t supposed to be due until the beginning of October is now due next Monday and of course since I was sick I didn’t get much done on it at the beginning of this week.
- An important work document was “executed” incorrectly and of course it is my fault (one of those kick yourself in the butt moments here) and now my boss is all worried about it.
- And, last but not least…….our Air Conditioner decides to stop working around 8pm and the temperature in our house quickly climbs to 85+ degrees and stays there throughout the entire night. *Remember I live in Florida so it is still quite hot down here, even at night.
Ok, enough on that as even though it was a bad day I always tell myself to “always try to think positive” no matter what life throws at you!
On to my eats for the day! I finally got my appetite back so this time I feed my “appetite” the below for the day:
As I am sure you have noticed I have not ran or gone to the gym since Saturday! =(
This has been “difficult” for me (I hate not running), however I know I couldn’t while I was sick and also that I need to continue to rest now even after I am getting better and feeling well so I will not be doing anything until this Saturday at the “Miracle Miles 5K”! And, hey I will be nice and rested for the big race!
I finally was able to start reading my October 2009 issue of “Women’s Health” magazine and found something interesting on the Weight-Loss SCOOP! page…….which I am going to make as my Tip Of The Day!
I am not a “calorie counter” and never have been, however I thought this little note was a good TIP as I followed the following myself inorder to lose weight:
- Changed How Much I Ate (By About 50%)
- Changed How Often I Ate (I often ate 5 mini-meals a day or 3 regular meals and a few small snacks)
- Exercised (3-5 Days a Week)