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Posts Tagged ‘50 Ways to Cut 500 Calories a Day’

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!  

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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

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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! 

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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.)

Calling All Former Yo-Yo Dieters‏

 

We are working on a piece for FITNESS about real life ways to cut the yo-yo dieting strings, and we need YOUR help. We are looking for women in their late 20s to early 40s who have lost and re-gained the same 5 pounds (or 20 pounds, or 50 pounds…) over and over, but are now successfully keeping it off and maintaining your ideal, healthy weight.

Whether you changed your relationship with food, took up a new sport, or found inspiration in your family, we’ll discuss what worked for you, share your tips with our readers, and potentially publish a picture of your fab self in the mag. 

Want to share your story and help other women get their weight under control? Please send the following to our writer, Kenrya at kenrya@gmail.com by Friday, March 19th(but the sooner the better!): 

First and last name:
Age:
City, State:
Phone Number (for research):
Email Address (for research):
Profession:
A brief summary of your yo-yo dieting experience:
How you cut the yo-yo strings once and for all: 

She will be in touch after she receives your email to discuss next steps. Thanks for your help! 

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On Tuesday, 3/16/10 I saw the above on Facebook and sent an email to Kenrya with my answers to the above! 
Today, I got a reply email from her that said the following.
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Hi, Laura.
Thanks so much for sharing your story with me. I love that you cut the yo-yo string using moderation and balance, not deprivation. I’d like to ask you a few questions to help me figure out if you’re a good fit for this article. Do you have a few minutes to answer them for me via email by Friday morning? After I take a look I might have to come back to you over the weekend for more info to complete the story. Does that sound like a plan? Let me know.  The questions are below.

Thanks again,
Kenrya 

Check out her questions and my answers below! 

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1. What is the most you have weighed?

At my heaviest I was 246 pounds.  I believe that I may have weighed more than that at one time, however the most I remember ever seeing on the scale was 246 pounds. 

2. When was that? How old were you?
 
That was “5 years ago”!  I was 28 years old. 

3. How much do you weigh now?
 
Currently, I weigh 143 pounds. 

4. How long have you maintained your weight?
 
Almost a year now.  I hit 146 pounds back in August 2009. 

5. How tall are you?
 
5 foot, 6 inches 

6. Why do you think you’ve had such a difficult time maintaining your weight loss in the past?

I have struggled with my weight since I was 12 years old and first realized I was overweight by about 15-20 pounds at the time.  That is when I started my first diet and started running/biking to burn calories.  I lost the weight but not even a year later it started to creep back on and my up & down cycle started and continued for years.  For me it was mostly “insecurity” and “emotions” that played a part in my Yo-Yo dieting as I would do good for a long time by dieting (eating healthy) and exercising (running, weight lifting, etc.) and then something bad would happen in my life and I would turn to food for comfort.  That is the exact reason that led me to gain 100 pounds.  It wasn’t until June of 2008 that I finally made permanent changes in my life and stopped my Yo-Yo dieting, which is almost 20 years after the entire cycle began! 

7. What made you decide to embrace moderation over dieting and deprivation?
 
After almost 20 years of Yo-Yo Dieting (going up and down in weight) I had finally had enough!  I was sick of losing and gaining.  I knew I could lose the weight but I knew how I was doing it up to that point wasn’t working as I would always end up gaining it back.  So in June 2008 I decided to “stop dieting”, start eating healthy as much as possible and in moderation and stick to a regular exercise (running & weight lifting) plan weekly.  

8. How, specifically, have you changed your eating habits?
 
I eat whole grains, fruits, veggies, low-fat dairy and lean protein as much as possible.  I limit what I call “bad” carbs, items high in sugar, “bad” fat and rarely eat Fast Food or drink Soda.  I cook as much as possible and always bring my lunch to work.  I cut my portions in half (eat on smaller plates) and eat little meals often in order to keep me from getting hungry and going after bad food choices.  I also found that educating myself on the nutritional value of foods and trying new healthy recipes keeps me motivated. 
 
Here are some examples of what I eat now:
 
Breakfast 

  • Instant high-fiber oatmeal (single serving size) with fruit, nuts & flax seed mixed in or a piece of fruit on the side
  • Whole-wheat frozen waffles (2) toasted with a tablespoon of peanut butter, ½ a sliced banana and a drizzling of syrup on top with orange juice
  • One serving size bowl of high-fiber cereal (Multi-Grain Cheerios, FiberOne Raisin Bran, etc.) with 2% milk and a glass of juice or a piece of fruit
  • Homemade frozen mixed berry smoothie made with milk & ice
  • Toasted whole-wheat bread with peanut butter and fruit on the side
  • A two egg omelet with tons of veggies (mushrooms, onions, peppers & tomatoes) and light cheese

Lunch 

  • Tuna/Peanut Butter on one or two pieces of high-fiber whole wheat bread with carrots, pickles & fruit on the side or frozen veggies
  • A medium size chef or chicken salad with tons of veggies (romaine lettuce, carrots, cucumbers, celery, tomatoes and peppers), beans (red, black or garbanzo beans), egg, sunflower seeds, a few croutons, a pinch of cheese and a little ranch or Italian dressing on the side
  • A bowl full of homemade vegetable soup with low-fat beef or hamburger & beans added and whole-wheat crackers on the side
  • A small plate of humus and whole-wheat pita crackers with a small side salad or raw veggies on the side and a piece of fruit
  • Small cheeseburger, small fries & water or unsweetened ice tea

Dinner 

  • Whole-grain taco shells with lean taco meat, lots of shredded romaine lettuce, diced cherry tomatoes and a little cheese with yellow rice mixed with black beans and salsa on the side
  • Small bowl of whole-wheat pasta with lean hamburger meat & marina mixed together on top and a side salad
  • Marinated lean pork loin with ½ a baked potatoes and vegetables (asparagus, corn, broccoli or cabbage) on the side
  • Homemade whole-wheat pizza with tons of veggies (mushrooms, green & red peppers, onions and tomatoes) and thinly sliced pepperoni and a small amount of cheese sprinkled on top
  • One serving size of pot roast with baby carrots & potatoes and a small salad
  • Small cheeseburger, small fries & water or unsweetened ice tea

Snacks 

  • One small serving size container of high-fiber and active culture yogurt with a tablespoon of granola and a handful of fresh berries
  • A small piece of homemade chocolate chip, walnut, raisin & flax seed granola and a fruit
  • A handful of whole-wheat pita chips and a scoop of humus and raw veggies
  • Occasionally a small cookie, piece of cake/pie or a small bowl of ice-cream

9. What foods did you used to overindulge in (and cut while dieting), that you now let yourself have a little of?
 
For me it was mainly “Fast Food”!  I ate it often, almost everyday when I was at my heaviest and I could polish off a whole key lime pie on my own in a week, which I did a few times.  =O  I also would eat very large portions of whatever I was eating.  I wouldn’t just have one donut I would have 3, or 2 tacos I would have 3 plus a buritto from Taco Bell. 
 
Below is a list of what I typically ate while I was at my heaviest:
 
Breakfast 

  • Several servings (bowls) of cereal high in sugar
  • Fatty bacon, egg & cheese breakfast sandwiches several times a week
  • Large muffins or pastries
  • Hardly ever ate any “fruits”

Lunch & Dinner 

  • Cheeseburger, fries & coke
  • 3 tacos & a large burrito
  • Large portion sizes of pasta (lasagna, spaghetti, etc.)
  • Frozen Pizza’s or Pizza Bites (unhealthy versions, not Kashi)
  • Large salads with lots of cheese, croutons & fatty dressing  
  • Basically “large” portions of whatever I ate!!! 

Snacks 

  • Baked goods (donuts, cookies, cake & pie)
  • Chips 
  • Ice cream  
  • Soda (large glasses)  

Prior to my “huge weight gain” I would pretty much eat the same way when I wasn’t dieting I just didn’t eat as much and that is the only reason my weight wasn’t in the 200’s at that time in my life.
 
10. Why do you think practicing moderation over deprivation has helped you be successful in your weight loss?
 
Because “deprivation” only makes you want what you are keeping from yourself more and when you do finally give in and have it you will eat it and then some!  Thus, why after losing 50 pounds in the past I would in turn gain back more than half of it because I felt so deprived and when I finally gave to my carvings I couldn’t stop them and the weight creeped back on.  This happened to me several times over years.  Once I finally realized what was happening I stopped the vicious cycle, started eating healthy & in moderation and never felt deprived again! 

11. How have you applied the idea of moderation to your workout regimen?
 
Yes!  I used to feel extremely guilty if I missed a work out or run as I was afraid if I missed a work out or two that I may fall off the wagon so to speak but over time I realized that I was stronger than that and missing a day or two or even a week wasn’t going to kill me or throw me back into my old habits and I started looking at my workout regimen just as I look at food. 

12. What role do you think making lifestyle changes has played in keeping the weight off?
 
A HUGE ROLE!  In my eyes you can diet to lose the weight but you have to change your lifestyle in order to keep it off and ultimately be healthy, which is the most important thing to me as I don’t just want to be at my ideal weight I want to be healthy to and a good role model for my 9-year-old daughter.  I don’t want her to get stuck in the Yo-Yo Dieting cycle like me, I want her to learn healthy habits that she will have for life. 

13. How do you feel now that you’ve lost the weight and kept it off for so long?
 
GREAT!  I almost don’t believe I did it at times as I was obese for so long (6+ years) and struggled with my weight for so many years before that I thought I would never lose it all or be where I am at today.  But, I finally realized that it was possible, I just had to believe that and do it! 

14. What is the best thing about being at a healthy/ideal weight?
 
Being a good role model for my daughter, feeling comfortable and not having others look at me differently because of my weight!  

15. If you could offer women just one piece of advice to help them cut the yo-yo string for good, what would it be?
 
The only true way to lose weight, maintain your weight and be ”healthy” is to CHANGE YOU EATING HABITS & LIFE STYLE COMPLETELY!!!  Otherwise the weight will creep back on eventually, take my word for it I know this from lots & lots & lots of experience!!!   

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Well that was a lot of writing above!  

Why don’t we move on to some pictures, some “food” pictures………=) 

Breakfast

Lunch

Snack

Dinner

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TIPS OF THE DAY!!! 

 

50 Ways to Cut 500 Calories a Day 

 

41. Head for the nearest hill. Go sledding with the kiddos for 1 hour and 5 minutes. You’ll burn 500-plus calories. 

*Might be a bit late for this one in some parts of the country, but it is a good tip and a fun one at that! 

  

  

42. Do an hour of circuit training and you’ll burn 544 calories. 

*I love “circuit training” as it is a great full body workout!

New Theme (INove)

 

So after almost a 1/2 of year of blogging I have finally decided to change my theme and I really like it so far, as it provides wider reading area and my pictures appear larger as well. 

What do you think??? 

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If you have yet to see my post on my upcoming JDRF Walk For a Cure please check it out at the below web link: 

https://findingahealthybalance.wordpress.com/2010/03/17/jdrf-walk-for-a-cure/ 

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So let’s get to a recap of my Tuesday, 3/16/10 shall we……… 

Breakfast was had at home prior to departing for work.  I a bowl of  Kellogg’s Frosted Mini-Wheats and a glass of orange juice

Breakfast

I then tried to be as creative as possible with my lunch options today or more likely “lack of lunch options” today and had 1/2 a whole wheat tuna sandwich with mayo, carrot sticks w/ranch dressing and some pickles

Lunch

I also snacked on a little piece of dark chocolate with some peanut butter on top in the afternoon and since ate it so quickly there wasn’t a chance to snap a picture. 

Upon my arrival home from work, which was just a few minutes before 6pm, I quickly threw on my running attire and headed out for what a quick 3 mile run prior to having to get dinner started.  

Luckily, the run ended up being pretty quick, around 35 minutes in all, however it felt like it took forever as my muscles were still sore from my toning work out (legs, back & bis) and run (3.5 miles) on Monday night at the gym so I had a hard time running fast. 

Once my shoes were off I quickly got to some prep work that needed to be done prior for dinner prior to taking my shower and then about 20+ minutes later I was back in the kitchen getting everything cooked so we could hopefully eat before 8pm.  =O  And, as hoped we ended up sitting down just before 8pm to a plate full of pork chops, baked potatoes and broccoli

Dinner

I am not a big pork chop girl but I have to admit that they came out very juicy and super crispy tonight, YUM!  I only had one, but my hubby had 3……..=O 

 

T’was not a super night for TV watching, however I luckily had a new show called Home Rules on HGTV that I recorded the night before waiting for me so I was saved.  The show is about how redecorating can transform a home as well as the people who live there and I totally agree, however they do not just go in and “redecorate” the shows participates without the entire family working on skills that will improve their lives at the same time.  

The family from last nights show was basically living WAY ABOVE THEIR MEANS and had to be brought back down to reality, this is something that I believe many American’s need to do so I think this is a great show to have out there! 

Bed time came after 12am yet again, that is now 3 “6 hour” sleep nights in a row…….ugh, “I can’t wait until my body finally adjusts to the time change (leap forward) and I get to bed at a more reasonable hour”! 

Is the time change affect you???

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TIPS OF THE DAY!

50 Ways to Cut 500 Calories a Day

39. Head to a county fair or amusement park. You’ll slash 612 calories in 3 hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.) 

*I know I would leave the fair gaining calories instead of  slashing them as would be eating everythign in sight (cotton candy, funnel cakes, corn dogs, etc.) while I walked around!

 

40. Play a game of touch football or basketball with your kids for 1 hour and burn 500 calories.

*I haven’t played either sport in almost 10+ years now that I think about it…..YIKES, I am getting old!

Build Speed With Ease

 

Last night after I finished my Iron Pumping Challenge below: 

  • 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
      • 1 set of 20 reps @ 50 pounds
      • 1 set of 10 reps @ 60 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
        • 2 sets each of 20 reps
    • Step Ups
      • 2 sets of 25 reps

 

I headed to the treadmill to do a quick & fast 1 mile run, however while doing my walking warm up I decided to browse through the March 2010 Fitness Magazine  that I received in the mail last week and came across an article called “Build Speed With Ease” on Page 66 under their run/walk guide section, which caught my attention since that is exactly what I have been trying to do recently……BUILD SPEED!  

So I decided to follow the plan the outlined in the article (see a picture of the article above) and did the following: 

  • Treadmill 
    • 3.5 Mile Run
      • 35 minutes (Build Speed With Ease)
        • Mile 1
          • 5 minutes @ 5.5mph
          • 5 minute 30-second pickups & cool downs
            • 7.0mph 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/2:30 minutes
            • 6.0mph f/2:30 minutes
        • Mile 3 to 3.5
          • 5 minute, 1 minute sprints
            • 2 minute, 7.5mph f/45 seconds & 15 second “cool downs”
            • 3 minute, 8.5mph f/30 seconds & 30 second “cool downs”

As you can see I modified it a bit to fit my time frame and I also had an urge to do sprints at the end that the plan didn’t call for but I really enjoyed it.  

highly recommend this plan if you are wanting to increase your speed as it was very easy to follow, felt really good and made the time fly by

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Onto my EATS for the day!  

I made my week day go to breakfast of instant high-fiber maple brown sugar oatmeal with a whole diced apple and a dash of cinnamon mixed in after I got to work this morning.  

Breakfast

Even though I have been eating this often I never get sick of it, but I can’t wait until blueberries are cheaper so I can start making blueberry oatmeal again as that is my FAVORITE! 

Lunch came just before 1pm and I had a plate of carrots with ranch for dipping and a toasted piece of high-fiber whole wheat bread with crunchy peanut butter and a sliced banana on top

Lunch

The above was very satisfying today!  I just love carrots w/ranch & peanut butter w/banana, reminds me of my childhood……=) 

Prior to departing work for the gym I snacked on Activia Fat-Free Vanilla Yogurt with some granola mixed in. 

Snack

A small salad with greek dressing was had for dinner as I got home pretty late from the gym and didn’t want to eat anything really big.  I did have a few spoonfuls of the spaghetti sauce I heated up for my hubby too. 

Dinner

More Food Network shows were watched tonight as I watched the season premier of the Ultimate Recipe Showdown.

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TIPS OF THE DAY!

50 Ways to Cut 500 Calories a Day

37. Hit the pool. Do 1 hour of laps or 55 minutes of jogging in the water to burn 500 calories.

 

 

38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.

M.I.A.

MISSING IN ACTION!!!

That has been me for the past several days as I had an extra long 3 day weekend because I took Friday, 3/12/10 off from work! 

Have you missed me!?!?!  =)  I hope so as I missed you guys. 

Well I have a lot of ground to cover so let’s get to it………. 

FRIDAY, 3/12/10 

My day started out like any other work day as I had to get my daughter up, ready, fed and to school on time.   

 

After that was done I headed straight to the gym to take advantage of the extra time I had that morning so I could make up for missing the gym earlier in the week and did the following workout: 

  • Sit Ups
    • Bicycles
      • 3 sets of 50 reps
    • flutter kicks
      • 3 sets of 20 reps
    • frog crunches
      • 3 sets of 25 reps
    • knees up crunches
      • 3 sets of 25 reps
    • Sides
      • 3 sets of 50 reps
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • 3 sets of 15 reps
    • Lateral Raise
      • 3 sets of 10 reps
    • Overhead Press
      • 3 sets of 15 reps
    • Overhead Cable Triceps Extension
      • Missed (Machine Broken)
    • Plank
      • 3, 1 minute poses
    • Stability Ball Leg Lift
      • 3 sets of 5 leg lifts each side
    • Stability Ball Push Ups
      • 3 sets of 20 reps
  • Treadmill 
    • 3 Mile Run
      • 31 minutes
        • Mile 1 – 5.7mph
        • Mile 2 – 5.8mph
        • Mile 3 – 5.9 to 6.0 mph (last-minute 7.0-7.5mph)

Just under 2 hours later I was heading home and finally had my big bowl of Frosted Bite Size Mini-Wheats and a glass of orange juice for breakfast.   

Breakfast

A few hours later we (my husband & I) headed out along with his mom to do some shopping and get lunch.  We hit the following stores: 

  • Ross
  • Marshall’s
  • TJ Max

I found a really cute “Irish Girl” t-shirt that I planned to wear to my parent’s St. Patty’s Day party on Saturday as well as pair of jeans that made me look super skinny so I of course couldn’t pass them up! 

 

We then had lunch at BJ’s Restuarnat as my Mother-In-Law was craving “pizza” and I had told her how good theirs was.  I had my usual lunch special that included a big bbq chicken salad and a bowl of amazingly good tomato basis soup…….YUM!!! 

Lunch1

Lunch2

We then headed to Target & PayLess Shoes before heading to pick up my daughter from school and then home. 

Soon after getting home I got cracking on dinner as the prep work usually takes me a bit.  An hour or so later we were dinning on homemade pizza, which included mushrooms, onions, green peppers, sausage, pepperoni and cheese on top. 

Dinner

Lots of vegging on the couch in front of the TV occurred after dinner! 

SATURDAY, 3/13/10 

We were all pretty early this morning just before 7:30a.m. as I think we were anxious to get out and enjoy the beautiful day ahead as the sun was shinning brightly, there wasn’t a cloud in the sky and it was pretty warm at just under 60 degrees! 

It wasn’t long before I was heading out for my Saturday morning run and even though it was a bit windy I enjoyed every minute!  =)  About 35 minutes (couldn’t run to fast with all the wind)and 3 miles later I was back home enjoying a bowl of Multi-Grain Cheerios with sliced banana and a glass of orange juice for breakfast

Breakfast

We then headed out to the stores again today to see if we could find a pair of Converse white canvas shoes that I really wanted, unfortunately several stores (Ross, Marshall’s & TJ Max) later we had found lots of Converse shoes but not “white” ones!  =(  So we headed to Target who has the One Star Converse line to see what they had and found a white pair but they didn’t look so hot on me, but my husband convinced me to try on black pair and I feel in love.  And, luckily I found a Size 5 Youths that fit me so I saved $10 on them too.  The white pair I really wanted will have to wait until I can afford Converse All Stars

While on the way home from our shoe escapade we stopped and had lunch at Wendy’s.  I enjoyed their taco salad with all the trimmings.  

Lunch

My salad was yummy and very filling as always!  I know there are more calories & fat in there then would be preferred but considering I am eating at a Fast Food joint I think this is a pretty good choice for me.  I leave out the sour cream and only use 1/2 the dressing to keep things low. 

We relaxed at home for a bit before heading to my parents house for their annual St. Patty’s Day party!  =) 

 

I immediately headed for the fresh homemade Irish Bread upon arriving and had a genourse size piece!  I then proceeded to eat the following throughout the rest of the night: 

  • Corned Beef & Cabbage
  • Sheppard’s Pie
  • Chips & Dip
  • Cup Cake
  • Chocolate Fudge Cake f/Too Jay’s
  • Mint Chocolate Brownie

SORRY NO PICTURES, I completely forgot to take some!  =( 

I did lot of rounds amongst all the family member and friends that were in attendance before departing a little after 9pm for home as I was pretty tired and read to hit the couch. 

SUNDAY, 3/14/10 

 

Thank’s to Day Light Savings we woke up at 8:30a.m. this morning instead of 7:30a.m. and like many of you felt pretty off cause of it throughout the day! 

Do you agree that Day Light Savings is still necessary???  My husband doesn’t think it is and I think I might agree despite the fact that I do like it being lighter out longer. 

Soon after waking I had to drop my daughter’s friend who spent the night off at home by 10:00am.m so she could attend church so me and my daughter headed to 7-Eleven to get some coffee & donuts (she didn’t have any coffee of course).  Of course I forgot my camera a home……..I had an apple fritter and part of a chocolate covered donut along with a medium hazelnut coffee for breakfast.  NO, it wasn’t very healthy but I haven’t had a “bad” breakfast in a while so I think a treat was in order or at least that is what I told myself!  =O 

We headed to the grocery store after we had our sugary treats and then home for a healthy lunch that included a huge bbq chicken salad

Lunch

It kept me fueled for several hours while I attended to light house cleaning and lots of laundry.  Then a bit after 6pm I got cracking on what ended up being an AMAZING dinner though it took a little longer to make then expected as we didn’t end up eating until just before 9pm…..=O 

Say HELLO to one of the juiciest and most flavorful steaks my hubby has made to date along with a super sweet baked sweet potoate that was loaded with Carmel sauce, brown sugar and marshmallows on top and lots of asparugus

Dinner

I then watched the Food Network until I passed out on the couch and woke up after midnight………YAWN!

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WEEKEND TIPS!

50 Ways to Cut 500 Calories a Day

33. Ice-skate for 1 hour and 5 minutes and burn 516 calories. (Or go inline skating and slash 562.)

34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

35. Be the hostess with the mostest. Go grocery shopping for 1 hour, put away your groceries, spend 2 hours cooking a fabulous holiday feast, set the table, and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of Champagne is only about 106 calories, so you’re still ahead.)

36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.

37. Hit the pool. Do 1 hour of laps or 55 minutes of jogging in the water to burn 500 calories.

38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.

Michael Buble

I attended a Michael Buble concert with one of my fellow co-workers/friends after work today! 

Until I was invited to the concert I had never heard of him before, but I had heard a few of his songs on the radio of course.  I love all kinds of music and listen to a variety of artists & groups, however I am horrible with names and this is why I didn’t recognize his name.

So I must admit I haven’t been to a concert in over 10 years so when my friend invited me I was more than happy to attend, especially since we were also planning to get a light dinner & drinks prior to the concert that started at 8pm…………can you say GIRLS NIGHT OUT!!!  Woo Hoo….I never get to have those anymore so I was siked as you can imagine!  =)

Check out the photo’s I took of the concert below!  I was surprised that several of them came out pretty good despite us being in the upper balcony.

As mentioned above I haven’t seen a concert in a very long time for reasons listed below:

  • A bit pricey for my budget!
  • Typically I do not have the time to go!
  • I am not a huge concert person!  I usually get bored at them or they are too loud for me.  =O

However, all the above did not play a part with Michael Buble’s concert for the following reasons:

  • My friend treated me to the concert as a early birthday present so it was very affordable for me in light of that. 
  • I was able to make time in my busy schedule as my mom was delighted to take my daughter for the night as she hasn’t seen her in a bit and my hubby had work to do. 
  • I LOVED THIS CONCERT!  Not only was he a great singer, he was also a great entertainer and very funny.  And, also very appreciative of all his fans……as he kept telling us “thank you” and ventured out in the audience a few times to shake hands, give hugs & even dance with a few very lucky women.

I would highly recommend seeing him in concert if you have the chance!!!  And, I am now a big fan of his along with thousands of other women…….=)

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I guess I should get to my EATS for the day, check them out below: 

Breakfast

Lunch

Dinner

I also two glasses of Riesling wine, my favorite!

The concert did not end until just before 11pm so I in light of that I did not hit my bed until just after 12:30a.m., but it was worth it of course!  =)

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TIPS OF THE DAY!

50 Ways to Cut 500 Calories a Day

29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).

 

 

30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.