Archive

Archive for March, 2010

Forgot to mention…..

……that this month marks 5 years that my husband & I have been together!  

My husband when I first met him in March 2005!

Let me give you a brief history on our relationship:   

  • We met online in the middle of March 2005, chatted online for a few days and then via phone for a week before we met in person!
  • When I met my husband I was just starting my weight loss journey and weighed in around 230+ pounds
    • Though I will let you in on a little secret he did not know that at the time.  Yes, I was BIG of course, however I held the weight pretty well and from what people told me I only looked like I weighed around 200 pounds.
  • Due to my “uncomfortableness” with my weight and the fact that neither of us were really looking for a relationship at the time, we were just friends in the beginning and didn’t start dating until months later………when we both just fell for each other after spending lots of time together! 
    • We just clicked you know, it still surprises me to this day!
  • My husband was my 1st and only trainer to date! 
    • He had been body building for 10+ years when I met him and knew his way around the gym.  He even trained a few girls in the past so he knew how to work with women.  So he started training me soon after we met.  We met 2-3 times a week at a gym I went to that was in my office building.  At first I was very embarrassed for him to see me in my rather large “gym attire”, however he always made me feel comfortable and important.  It was difficult at first but over time I improved and 2+ months later when I switched jobs and buildings (no more work gym) I was able to start doing it on my own!
  • It makes me very PROUD to say that my husband fell in love with the real me………that he saw past what was on the outside to the “real” me on the inside! 
    • Now, I know for a fact (he told me this, he tells me everything) that he had not planned this and it even surprised him, as I was almost 100+ pounds overweight at the time and he was in perfect (only 5% body fat) shape, so I think you get what I am trying to say, it wasn’t a typical “match up”!
  • We dated for about a year & a half before we got married!
  • Our wedding day was on October 20, 2006!
  • Last October marked our 3rd wedding anniversary and I FINALLY hit my 100 pound weight loss a few months prior to that day in August 2009!
  • I give my husband a ton of credit for my weight loss, because even though I know I could have done it without him…..it is because of him that I found the courage to do it and in turn find myself again!

Here is my husband recently (last week), playing on his bike!  I need to get close up picture of him to share or better yet one of us together, you would think since I always have a camera with me all the time that this would be easy but it never seems to happen! 

My husband playing on his bike!

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On to my EATS for the day! 

I stayed on track for the most part…….though I will admit when I got home from work I hit the pantry and had a handful of nuts and granola, plus a few pieces of Dove chocolate from my husbands stash!  =O

Breakfast

Lunch

Dinner

Dinner was the Red Chicken that I made on Monday with a little white rice and broccoli & cheese.

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TIPS OF THE DAY!

7 Foods That Fight Fat

Pine nuts

95 calories for 1/2 ounce (about 84 nuts)

Move over almonds! The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also keep belly fat at bay.

Next: Cheese

I’m Back!!!

Did you miss me while I was M.I.A.!?!?!  I hope so as I missed you guys!!!   

I had a GREAT birthday and a nice long weekend as well!  Let me tell give you the reasons why my birthday was so G-R-E-A-T:   

  • It was a beautiful day out!  Sunny, blue sky with a few clouds and temperatures in the upper 70’s.
  • The weather allowed me to finally be able to wear a cute little black dress I bought back in December but haven’t been able to wear because it has been too cold outside.

Me on my birthday! =)

  • Twelve (12) of my co-workers/friends took me out for a birthday lunch at BJ’s Restaurant.  I had 1/2 a turkey club sandwich with string fries (not pictured) and a cup of my favorite tomato basil soup for lunch………..YUMMY!

Tomato Basil Soup

  • I received lots of touching birthday cards and gifts from everyone, that included some of the following items that I really wanted:
  • A surprise greeting by my hubby at home with a very thoughtful gift and then dinner & drinks with him later that night!

  

  • I got my favorite flowers (tulips) from my daughter! 

Purple Tulips

  • Then to end the perfect day I had a nice cold bottle of Leinenkugel’s Berry Wise Beer, which is my favorite…..just the right amount of wheat beer and sweet berry.  =)

  

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Here is how my long weekend was spent:   

FRIDAY, 3/26/10   

   

I took my little one to Universal Orlando Resort for the day!    

We each have season passes thanks to my mom and we try to hit the park (that is just down the street from us) as often as we can.  Our last visit was on New Year’s Day, which was a very cold day so we couldn’t go on lots of their rides as you get quite wet on them so it was nice to go on a much warmer (in the 80’s) day and to be able to go on any of the rides we liked.    

We hit most of the show rides and one water ride (wearing our water ponchos purchased last year), but we skipped the roller coasters as my daughter wasn’t ready for that much excitement just yet at age 9.   

And, saw some characters along the way………..   

My Daughter & Scooby-Doo

 She loves “Scooby-Doo” as much as I did at her age!  Check out Shaggy driving away with Scooby-Doo in the The Mystery Machine……   

The Mystery Machine

I didn’t take any pictures of what I ate throughout the day so I will give you a quick run down below:

  • Cinnabon f/Breakfast
  • Turkey Leg f/Lunch
  • Blue Berry Icee f/Snack
  • Homemade Pizza f/Dinner
  • Berry Wise Beer f/Desert

  SATURDAY, 3/27/10 

I started my day just like any other Saturday……..I headed out for a run, about an hour after I had a bowl of Multi-Grain Cheerios and a glass of orange juice for breakfast that is!

Breakfast

The plan was to do my usual 3 mile run, however after the first mile and a half I decided to go for 4 miles and then a bit later 5 miles……..so 55+ minutes later I was home from my 5 mile run and it felt great (even in my old shoes as I had not gotten my new ones yet)!  =) 

Prime Outlet International

 Later after I did some chores (laundry & grocery shopping) I ventured to the Prime Outlet International mall with my husband and mother-in-law to spend my birthday gift cards!  

Along the way I ate a turkey cheese and raspberry jelly pressed sandwhich on whole-grain bread with some baby carrots for lunch (sorry in to much of  a rush to take a picture). 

I bought my new Asics GT 2150 Women’s Black Shoes at Footlocker and then I stopped by the Nike Outlet and picked up a Black T-Shirt & Strap Bag.  

We also stopped and had ice-cream at Hersey’s Icecream!  I had one scoop of my childhood favorite bubble gum ice-cream on a sugar cone, it was REALLY GOOD, just as I remember!!! 

After arriving home a few hours later I got cracking on dinner, which was a quick skillet burgers with fries and green bean salad

Dinner

SUNDAY, 3/28/10 

Today, was basically CHORE DAY around my house and the following was done: 

  • Rest of the laundry!
  • Bathrooms
  • Dusting
  • Kitchen wipe down
  • Dinner prep

A little fun was had though…………..around 1pm I went to lunch with my mother-in-law. 

We went to a local favorite eater called Yellow Dog Eats in Gotha (Windermere), Florida.  They make the best sandwiches in the world and have a great baker that supplies them with amazing cakes daily. 

We split the following: 

  • Classic Yellow Dog Club, Chips & Spicy Coleslaw
  • Orange & Carrot Cake

The rest of the day I had a bowl of cereal for breakfast and roasted pork for dinner. 

***The camera was charging and then forgotten, I know I am bad at taking pictures when I am M.I.A………..sorry!  =( 

MONDAY, 3/29/10
  

Today, started unlike most of my Monday’s as I slept in…….then had a bowl of cereal for breakfast and hung out with my daughter a bit (who wasn’t feeling to good) before I hit the gym at 1oam+ for a 2 hour long work out, check out my new gym outfit: 

My "new" gym outfit!

 Ok, I know I wear a lot of black and grey but hey I like it (never been a lot of color girl) and I think it looks good……..the entir outfit is new, accept for the sports bra that you can’t see!  =) 

Once at the gym I did Week 11 of my Iron Pumping Challenge below and I have to say after seeing the above picture that I really think it is paying off in the TONING & TIGHTENING department!  

  • Sit Ups
    • Seated Leg Tucks Off Bench
      • 2 sets of 25 reps
    • Stability Ball Crunch
      • 2 sets of 25 reps
    • Straight Leg Pullover Crunch
      • 2 sets of 25 reps
    • Toe Touch Crunch
      • 2 sets of 25 reps
    • Weighted V-Sit Twist
      • 2 sets of 25 reps
  • Legs, Back & Biceps 
    • 21s
      • 2 sets of 21 reps w/10 pound dumbbell
    • Hammer Curl
      • 2 sets of 25 reps w/10 pound dumbbell
    • Hamstring Curl
      • 2 sets of 20 reps @ 50 pounds
    • Lat Pull Down
      • 2 sets of 25 reps @ 60 pounds
    • Leg Extension
      • 2 sets of 20 reps @ 75 pounds
    • Lunge
      • 2 sets of 20 reps 
    • Stability Ball Back Extension
      • 2 sets of 20 reps
    • Stability Ball Ys & Ts
      • Ys & Ts
        • Missed
    • Step Ups
      • 2 sets of 25 reps
  • Treadmill 
    • 3.3 Mile Run
      • 35 minutes (Build Speed With Ease)
        • Mile 1
          • 5 minutes @ 5.5mph
          • 5 minute 30-second pickups & cool downs
            • 6.5mph to 7.5mph for 30 second “pickup”
            • 5.0mph 30 second “cool down”
        • Mile 2 & 3
          • 4, 5 minute quarter mile runs & cool downs
            • 5.0mph to 5.5mph f/2 minutes
            • 6.0mph f/3 minutes
        • Mile 3 to 3.5
          • 5 minute, 1 minute sprints
            • 2 minute, 7.5 to 8.0mph f/60 seconds & 60 second “cool downs”

I finished just after noon and headed home to make lunch for everyone.  I had another turkey, cheese and rasberry pressed sandwhich on multi-grain bread with a pear

Than I made Red Chicken for later in the week and decided to do the bedding as it was way past due for a cleaning.  The rest of my day was spent lounging around (a/k/a…….resting).  

I did make dinner around 7pm.  We had Taco’s and I had a taco salad

Dinner

I hit the bed early, just before 11pm as I knew my work would be crazy upon my return! 

***I will resume TIPS OF THE DAY tomorrow! 

Got my voice back!

 

On this Wednesday, 3/24/10……..well ok most of it at least, as it is still a bit harsh!  =)  

It is so nice to not have to whisper or feel pounding in my head when I try to talk anymore.  I also feel MUCH better and am able to sleep again. 

My appetite returned as well, as you can see from what I ate below: 

Coffee

Breakfast

Late Morning Snack

Lunch

Afternoon Snack

Dinner

So as you can see I ate “very good” today!!!  GO ME!!!  And, it reflected on the scale as well as I weighed 142 pounds this morning………..=)  Let’s just hope I can keep that through the long weekend I have coming up & then Easter next week, YIKES!  =O

OH, I almost forgot I did get out of the house (at my husband’s urging) and ran a quick 1.5+ mile in about 15 minutes.  My mouth & throat were pretty dry upon my return but I was glad I got out there after almost a week off from running & the gym due to being “sick”.

P.S.  Tomorrow (well today technically) is my BIRTHDAY and I took Friday & Monday off from work so I could have a nice long weekend to celebrate so I may be M.I.A. for a bit but I promise to return with a long post next week!

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TIP OF THE DAY!

7 Foods That Fight Fat

Dark chocolate

170 calories for 1 ounce

Just one more reason to indulge: nosh on dark chocolate and you’ll eat less at your next meal, according to research from the University of Copenhagen.

Why? Compounds in chocolate slow down digestion and make you feel full longer. A small piece of chocolate (aim for the size of a business card) can also curb your cravings for salty, sweet, and fatty foods.

Next: Pine nuts

This time last year……

……….I was arriving in Denver, Colorado!!! 

 

My daughter and I took a long (almost 2 week) vacation back to my hometown (born & raised most of my childhood in Aurora, Colorado) so I could one of my most favorite places on earth again, introduce them to my daughter and see family & friends who I hadn’t seen in years (6+ years since my last visit)! 

It was a GREAT vacation, despite it being much colder than I had hoped (was in the upper 60’s & low 70’s during the weeks before our vacation but in the 20-30’s while we were there) and the fact that a huge snow storm hit just 2 days after we arrived, check out the pictures below: 

Driving in the middle of the storm!

The morning after the snow storm.

It was pretty crazy and delayed our planned trek through the Rockies to see my Dad in Moab, Utah by a day but it was really nice to see snow again after so many years and my daughter loved it as it was her 1st time seeing the snow and playing it it.  =) 

My daughter's 1st time in the snow!

Once the snow stopped and started to melt we packed the car up were off to see my Dad!  Take a look at our pictures along the way………. 

On I-70 heading through the mountains....

....starting to come out of the mountains on I-70.

Highway 191 heading into Moab, Utah......

.....the beautiful view from Highway 191!

Moab is the only place I know that has both desert & mountains with snow on them!  You can literally take a hike in the desert in the morning in 90 degree weather and then drive up to the mountains in the afternoon and go fishing in 60 degree weather. 

It is one of my most favorite places on earth!   

It has such amazing natural beauty and the feeling I get when I am there is like nothing I have ever felt elsewhere. 

The day after we arrived we did some sight-seeing.  My dad took me to a well-known spot called Kane Creek Road Rock Art Site.  A place he took me when I was my daughter’s age that I remember very well as it hole in the cliff rock near the indian rock art that snaked up to the top of the cliff that you could climb and I remember being terrified that I was going to fall down while I was trying to climb up it with my Dad, Uncle & Cousins.

My daughter didn’t try to climb it as she isn’t quite as adventurous as I was as a child (I grew up in the outdoors, she I am afraid has not had much experience in the great outdoors!).  So she just checked everything out and posed for the below picture with Grandpa.

My Dad & Daughter @ Kane Creek Road Rock Art Site

Rock Art

 The next day we ventured out to Arches National Park (http://www.nps.gov/arch/index.htm) to hike up to see Delicate Arch

Delicate Arch

My Dad took me when I was my daughters age, however it was in the middle of summer back and almost 100 degrees outside at the time so I remember being very tired & hot but also having fun at the same time.  

We (my daughter & I) had a much different experience as it was 40+ degrees outside  during our 3+ mile hike up the rock to see the arch, which wasn’t necessarily better just different and very windy up at the top.

My daughter on the way up........

Taking a little break!

Hitting the steep part of the climb!

I think if the weather had been nicer we would of enjoyed it more, but it was nice to see it again after so many years and introduce my daughter to it as well.

The next day we visited Canyonlands National Park (http://www.nps.gov/cany/index.htm) and visited Dead Horse Point!

Dead Horse Point (Me & My Daughter)

Dead Horse Point (My Daughter)

My Dad took me to this place several times as a child as well so I of course wanted to introduce my daughter to it!  Unlike me she wasn’t afraid of heights like I was (and still am) as you can see from the above picture…….mind you it is a 2000 foot drop behind her (well not directly behind her as that wouldn’t be safe, but close enough for me).

We visited with family for another day then returned to Denver and were greated by lots of snow upon our return as you can see……

Outside patio at a restaurant we stopped at on the way.....

Approaching the Eisenhower Tunnel!

Going down Loveland Pass on the way to Denver!

The next day we were on our way home!

It was a great trip and I can’t wait to return again…….planning to in May 2011!  =)

The power of a card!

     

My friend, Michelle, never forgets an occasion and always sends a card with a personal message and special quote inside that I just love to read!      

Most recently I received a Birthday Card from her that had a really great quote inside that I just had to share with you all, check it out below:      

     

Don’t you just love this quote!?!     

It took me a LONG TIME to give up on being perfect (back in my 20’s) and to begin working on becoming myself (early 30’s) and I have loved everyday since regardless what life has thrown at me!     

Here are some of the previous notes & quotes she left in cards past………     

Valentines Day Card

Thanksgiving Card

Thank You Card

 THANK YOU, MICHELE!       

You are not only a good friend but a great person who is always positive, motivating, helpful, giving and so much more!    

___________________    

In light of my absence from running this weekend due to me being under the weather I gained a few pounds!  =(     

So since I am still not feeling so great and will not be making it to the gym tonight I am trying to stay on track eating wise the best I can given my current condition.    

Let’s see how I did on this Monday, 3/22/10:    

Prior to departing for work I had a glass of orange juice so I could get my Vitamin C for the day.    

    

Breakfast was a hot bowl of instant maple brown sugar high-fiber oatmeal with 1/2 a diced apple, cinnamon and some ground flax seed mixed in prior to cooking.    

Breakfast

I put a plate of Publix jalapeno & cilantro hummus, corn chips, carrots & cuccumbers together for lunch.    

Lunch

Dinner ended up being a big bowl of Campbell’s Chunky Chicken Soup and some Publix peanut butter filled pretzels.  I forgot to take a picture as I wasn’t feeling to good……hope you can forgive me!   

After eating, I vegged on the couch for a bit before my meds kicked in and I hit the bed for a good nights sleep (hopefully)!   

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As I am sure you figured out missed posting the above yesterday, due to the fact that I missed work because I felt horrible all day!  =(  I woke up to a splitting headach & no voice.  So I decided to stay home as I knew I wouldn’t be any good at work today.   

After dropping my daughter off at school I stopped and got me the following at the store:   

  • Publix Breakfast Bread
  • Tylenol Migraine (this is the only medicine that makes my headaches go away, as i have suffered with bad headaches since I was a child)
  • Ginger Tea (my ex-mother-in-law who is a nurse said to drink this to help my voice)

Once I was back at home I made myself a few pieces of toasted Publix Breakfast Bread with butter and sliced apples for breakfast.   

Breakfast

I also drank of glass of orange juice and a cup of Ginger tea later in the a.m. (not pictured).  

Lunch came a bit late (2pm) and I had left over roasted chicken, baby carrots & potoates from Sunday night. 

Lunch

I tried to nap on the couch until it was time to pick up my daughter and had a little success.  My mind was buzzing a bit too much with things so I didn’t get into a deep sleep but it was nice to rest on the couch, especially since my dog curled up with me. 

By dinner time I was starting to feel a bit better as my headache was finally going away and luckily I had a super easy meal to make…….TACO’S!  I had a big taco salad and ate all of it but a few bites. 

Dinner

The couch became my friend again after dinner.  I watched the previously recorded Ultimate Recipe Showdown with my hubby.  Tonights episode was about “party foods” and it was really good.  All the recipes looked really good but in the end the $25K Winner was Margarita Shrimp & Scallops

 

Doesn’t it look YUMMY!  The judges said the flavor was amazing.  Check out the recipe below: 

http://www.foodnetwork.com/recipes/margarita-shrimp-and-scallops-recipe/index.html 

I really like this show a lot because all the recipes are from non-professional chefs (people like you and me) that I know I could mostly like make myself if I tried. 

Bed time came at 10pm tonight as I planned to return to work in the a.m. 

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TIPS OF THE DAY!!! 

 

7 Foods That Fight Fat 

Fat Blasters

By Shaun Chavis
From Health magazine  

Want to get more bang for your bite? These foods do double duty—they help you blast fat and make you feel full longer, so you’ll eat fewer calories. 

 

Eggs
78 calories each
An egg’s not only a nutritional powerhouse, it’s also loaded with protein that satisfies. Eat eggs for breakfast; they’ll curb your appetite enough that you’ll have about 330 calories less than usual throughout the rest of the day. (Take our quiz to find out more about eggs.] 

Bonus tip: For a healthy fried egg, brush a nonstick skillet with a smidge of oil or cooking spray. You’ll get crispy edges without much fat. 

*I totally agree with the above!  I ate eggs almost everyday during my 100+ pound weight loss in a variety of ways (fried, omelet, scrambled, etc.) and they kept me full for hours. 

Going Through The Motions

  

I pretty much was just “Going Through The Motions” this weekend as I unfortunately caught whatever “bug” my daughter had last week, which made me feel tired & light headed all weekend and had the following symptons:  

  • Scratchy throat
  • Bit of a stuffy nose
  • Slight cough

I first noticed the inkling of the above coming on Friday evening when my throat started to feel VERY dry, however I had hoped by morning it would be gone but of course it was not and I woke to the beginnings of the above.  

So in light of this I skipped my usual Saturday morning run.  =(  I hated to do this but I am a firm believer that if you are “Under The Weather” you should NOT push yourself….a/k/a….no gym/running is allowed and you should also try to get as much rest as possible!   

I did the former but not the later as I had a lot on my plate to do this weekend, check out my To Do List below:   

SATURDAY, 3/20/10  

  • Girl Scout Event f/11am – 1pm
  • Get Peanut’s nails clipped.
  • Hit the stores with my hubby to buy a new shirt & shoes for an important interview he has on Tuesday.
  • Grocery Shopping!
  • Start the laundry.
  • Make dinner.

SUNDAY, 3/22/10  

  • Give Peanut a “much-needed” bath.
  • Clean the house (bathrooms, kitchen & dusting)!  I would have skipped this if I hadn’t skipped doing it last weekend and was afraid that the mold might start growing if I didn’t do it.  =O
  • Hit the stores again with the hubby as yesterday’s shopping trip was a total loss (nothing was found).  This time we went to the Outlet Malls and had much better luck.
  • Finish the laundry & iron.
  • Dinner prep, after having to run to the store for forgotten ingredients that is………hate it when that happens!
  • Get last-minute things done for the up coming week.

From what you can see above I didn’t get a lot of REST & RELAXATION in this weekend as a mother’s & wife’s job is never done!   

Luckily, I did get a pretty good nights sleep (thanks to Tylenol P.M.) on Saturday so that helped a lot.  I am hoping that my week isn’t too hectic and that I get better soon as I already miss running and would hate to miss to much of the gym as well……..keep your fingers crossed!  

____________________  

I almost forgot about my EATS for the weekend, sorry!   

My eating wasn’t too bad but wasn’t too good so I would say it was pretty much a wash.  

I have to admit Saturday’s eating was a bit of a blur and I didn’t take pictures until dinner as my battery had died and was on the charger for 3+ hours.  

Now, that I think about it I did have a bowl of Rasin Bran Extra with a glass of orange juice and a peach a little after for breakfast.   

  

Lunch was basically a snacking spree at my daughters Girl Scout Event, in which I had a variety of items from around the world as they were celebrating Thinking Day by participating in activities, games and projects with global themes to honor their sister Girl Guides & Girl Scouts in other countries.    

Some of the items I snacked on where:  

  • Rice & Peas f/Dominican Republic
  • Noodles f/China
  • Nachos f/Mexico
  • Sausage Roll f/Australia
  • Swedish Meatballs f/Switzerland

Homemade hamburgers, fries and green bean salad became a last-minute dinner on this very busy day!  

Dinner

Sunday’s eating was much more on point, except for lunch.  

Breakfast was the last of my Rasin Bran Extra with sliced bananas and a glass of orange juice.  

Breakfast

Lunch was the following items that I nibbled on while doing various chores throughout the afternoon: 

  • A piece of cold/left over pizza from Friday night.
  • Peanut butter filled pretzels.
  • A few strawberries.
  • Mini ice-cream cone.

It has been ages since I made a roasted chicken so that is what I made for Sunday dinner.  I used a recipe I found on www.allrecipes.com that had tons of good reviews.  It came out pretty good for my first time, take a look! 

Roasted Chicken with Rosemary

Here is the recipe in case you are interested in trying it: 

http://allrecipes.com/Recipe/Roast-Chicken-with-Rosemary/Detail.aspx 

I modified the above recipe by adding crushed garlic cloves, lemon halves and olive oil to the onion & rosemary that was put in the cavity.  I also rubbed the entire chicken with olive oil and then seasoned it with salt & pepper.  Plus, I added about a cup+ of chicken broth to the bottom of the pan along with baby carrots & potatoes

Next time I will use a rack so the bottom of the chicken can get crispy! 

Also, don’t forget to let the chicken sit for 15 minutes or so before cutting so the juices stay evenly disrupted. 

Here is what I ate out of the above: 

Dinner

____________________

So that pretty much concludes me weekend! 

All & all it was an “ok” weekend, hoping next weekend is better though………and I have a feeling it will be as it is after my birthday (Thursday) and I have Friday off!  =)

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WEEKEND TIPS!!!

50 Ways to Cut 500 Calories a Day

45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.

46. Go cross-country skiing for 1 hour and 5 minutes and sizzle off 516 calories.

47. Exercise at home. Pop in a 1-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.

48. Walk or run a 10K and you’ll burn up to 680 calories.

49. Go hiking. Just 1 hour and 15 minutes will burn 510 calories.

50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.

4+ Mile Fly By

 

on the treadmill on this fine Thursday, 3/18/10!!!  =) 

 

  

I a LOVING my new “Build Speed With Ease” plan!  

Last night I tried it again for 45 minutes and swear to you the time just flew by as before I knew it I had run 4+ miles. 

Check out exactly what I did during the run below: 

  

Treadmill  

  • 4.3 Mile Run 
    • 45 minutes (Build Speed With Ease)
      • Mile 1
        • 10 minute “warm up” @ 5 to 5.5mph
      • Miles 2 & 3
        • 5 minute 30-second pickups & cool downs
          • 6.5mph to 7.5mph for 30 second “pickup”
          • 5.0mph 30 second “cool down”
        • 20 minute quarter mile runs & cool downs
          • 5.0mph to 5.5mph f/2:30 minutes
          • 6.0mph f/2:30 minutes
      • Mile 4
        • 5 minute, 1 minute sprints
          • 3 minute, 7.5 to 8.5 mph f/60 seconds & 2 60 second “cool downs

Prior to starting this new plan on the treadmill my runs could become quite BORING, however it is the complete opposite with “Build Speed With Ease” as you are always changing up your running speeds that you just don’t notice the time going by and before you know it your run is done!   

I haven’t ran over 3 miles in months and I swear I didn’t even notice the extra time last night and it felt GREAT! 

____________________ 

Of course I completed the following for Day 1 (Shoulders, Chest & Triceps) from my Iron Pumping Challenge before I did the above! 

  • Sit Ups
    • Bicycles
      • 3 sets of 50 reps
    • flutter kicks
      • 3 sets of 25 reps
    • frog crunches
      • 3 sets of 25 reps
    • knees up crunches
      • 3 sets of 25 reps
    • oblique v-ups
      • 3 sets of 10 reps each side
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • 3 sets of 10 reps
    • Lateral Raise
      • 3 sets of 12 reps
    • Overhead Press
      • 3 sets of 15 reps
    • Overhead Cable Triceps Extension
      • Missed (Machine Broken)
    • Plank
      • 3, 1 minute poses
    • Stability Ball Leg Lift
      • Missed
    • Stability Ball Push Ups
      • 3 sets of 20 reps

Now that I am into Week 9 I am really starting to notice a difference in my body………..my back, biceps, chest, shoulders & triceps are all tighter!   

I have noticed the most difference in what was formally my “trouble spots”, chest & triceps.  Both these areas have firmed up a lot and if you don’t mind me being completely honest my breast have lifted since I started this program and believe me that means to world to me as they weren’t doing so hot in the past! 

 Unfortunately, one of the side effects of extreme weight loss is saggy breasts or what I would call “deflated balloon” breasts!  =O  So I am VERY happy to see that this is not the case for me anymore, especially since I was starting to wonder if surgery was going to be necessary to correct the problem. 

I have also noticed much more definition & tightness in my quads, which is always a nice thing.  I love feeling the hard muscle in my thighs and finally not having to push through a thick layer of fat to feel it. 

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My EATS were pretty good for the day, however they didn’t start off so hot as I couldn’t resist one of my weaknesses while getting coffee at 7-Eleven in the morning. 

I had my favorite “hazelnut” coffee this morning, a little weekly (sometimes bi-weekly) treat of mine!  =) 

Coffee

Than I walked by the donut, muffin & pastry display and picked out a “apple fritter” for my breakfast of choice this morning! 

Breakfast

I KNOW, I KNOW………I shouldn’t have but I did and I enjoyed every last crispy, sweet and appley bite of it!  =) 

Luckily, I made up for the later in the day as I had a very healthy plate for lunch that included the following: 

  • carrot sticks
  • celery
  • cucumbers
  • cherry tomatoes
  • whole wheat bread (toasted)
  • crunchy peanut butter

Lunch

Right before I left work for the gym I snacked on Yoplait YoPlus Vanilla yogurt with granola.  It is smooth, sweet & crunchy! 

Snack

I did not really have a meal for dinner tonight, instead I had some of the following: 

  • 1/2 a pear
  • a few handful of peanuts
  • a few spoonfuls of green bean salad

I was planning to hit the hay early but of course as was the trend the entire week I didn’t make it to bed until after midnight and got almost 6 hours of sleep yet again, that is 5 nights in a row now so I am pretty TIRED! 

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TIPS OF THE DAY!!!

50 Ways to Cut 500 Calories a Day

43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.

 

 

 

44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)