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Hard 8

Well, I was scheduled to run 12 Miles, planned to run 9 Miles and ended up running a Hard 8 Miles!

It seemed my entire run was doomed from the beginning for the following reasons:

  • I was Very Tired all week for several reasons!
    • Short work week that are always crazy busy.
    • Lack of sleep each night, getting less than 7 hours each night.
    • Time of the month.
    • Overall “drained feeling” all week.
  • I had no appetite the night before my run so I didn’t eat dinner, which in turn left me with Very Low Energy the next morning for my run!
  • My Runner’s Knee started to bother me at around Mile 4 of my run, which made the end of my run very HARD to complete! 

However, despite all of the above I was happy that I got up and went for the run even though I REALLY did not want to at all!  But, I knew once I got out there I would start feeling better, at least that is what I told myself as I usually do whenever I have felt this way in the past…..even though this time I was feeling worse than I have in a while before a run.  =( 

Luckily, though I ended up being correct because about a mile into the run I started to feel better and got into a running groove that lasted for the next several miles.  In fact, I decided to postpone my 1st walking break until a little after Mile 2 due to that.  And, wouldn’t you know it my first overpass incline came right at the same time……..funny how that happened, huh!?!?  =O

After taking my walking break for about 2 minutes I headed down the other side of the overpass decline into Miles 3 & 4 of my run and that is when my knee started to hurt =( and I took my 2nd walking break for several minutes.  I than started running back home at that point, which took me through Miles 5 & 6 and into my 3rd walking break right before Mile 7 .  The break lasted awhile as I honestly was not looking forward to starting to run again BUT I DID!

The last 2 miles weren’t really difficult, but they were hard!  I would have been able to run them fine as my “cardio” was fine but my knee was bugging me a lot at that point so I had to take my 4th and final walking break at the beginning of Mile 8 in light of that.  I did not want to take a break at all but I couldn’t help it and it also lasted much longer than I would have liked as I had to work up enough nerve to run the rest of the way home at that point.

I arrived home after 1 hour and 50 minutes of running!  Quite long for 8 miles but seeing all the walking breaks I took and the fact that I was running pretty slowly as well it wasn’t too bad.

Upon walking in the door, I grabbed a huge glass of water and a bag of ice, than I proceeded up stairs and iced my knee for about 20 minutes or so while I slowly re-hydrated myself.  Than a nice long hot shower followed.  My knee hurt through the rest of the day on Saturday and into Sunday but no where near as bad as last weekend.

Hopefully, my patellar tendon strap that I ordered earlier in the week will arrive before my scheduled 9 mile run this weekend or I might have to skip for fear of a repeat of the above………FINGERS CROSSED!!!

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Well, I am happy to report that my EATS over the weekend were pretty good……..no mindless snacking, no drive thru eating, no food binges, etc. 

However, you decide for yourself from the below:

Breakfast on Saturday, Before Run!

Iced Coffee on Saturday, while heading to the grocery store!

Lunch on Saturday!

Afternoon Snack on Saturday!

Afternoon Snack2 on Saturday!

Dinner on Saturday, PIZZA from PapaJohn's!

Breakfast on Sunday, while at work!

I had to go into work for a few hours on Sunday so I treated myself to my favorite donut……..an Apple Fritter and a cup of Hazelnut Coffee from 7-Eleven! 

Yes, they have good coffee & donuts……in my opinion their donuts are better than Dunkin Donuts, but of course their coffee isn’t better.

Lunch on Saturday, while I was still at work (only thing in the fridge)!

Little Snack on Sunday, after getting home from work!

Dinner on Sunday!

I made a lovely roast for dinner, but the family didn’t like it much as there was lots of hidden fat inside….=(

So all and all my EATS were pretty good, aside from the donut on Sunday morning, what do you think!?!?!

Categories: Hard 8 Tags: , ,

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.)

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.

Blueberries

 

Now, I was not lucky enough to have a carton full of fresh berries today as they are just a little to pricey for me at the store right now, however I did get to have two blueberry items this morning for breakfast! 

Introducing blueberry coffee from 7-Eleven.  It tasted just like a “blueberry muffin”…….=) 

Coffee

So you can only guess what I had for breakfast this morning right??? 

Breakfast

If you guessed a Blueberry Muffin you were CORRECT!  =)  I also had a banana to go along with it. 

Do you like Blueberries?  If so how do you eat them? 

I of course like blueberry coffee and muffins as you can see, but my favorite way to eat them is in “oatmeal”!  I buy Quaker Oats Instant Blueberry Oatmeal and then mix in fresh blueberries before cooking in the microwave, then after it is done cooking I mix in a little bit of cream and I have an AMAZING warm desert like breakfast.

Check out the amazing benfits of blueberries below!

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Health Benefits of Blueberries

  • Aging: Leaving aside the genetic factor, for which there is no apparent solution, if we consider the effect of free radicals on aging, then Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.
  • Urinary Tract Infection: The building of colonies of certain bacteria like b-coli along the lining of the inner walls of urinary tract is responsible for this infection, resulting in inflammation, burning sensation during in passage of urine and other complications. Here, Blue Berries can be surprisingly beneficial. It has a compound formed of big polymer like heavy molecules which inhibits the growth of such bacteria. It also has some anti biotic properties which adds to this effect. These heavy and big molecules almost wash-off these bacteria along the tract, thereby preventing the infection. So far, this compound is found only in Cranberries and Blue Berries.
  • Eye Care & Macular Degeneration: Blue Berry is one of the best alternatives for spectacles, contact-lenses, eye-drops, medicines and eye surgeries. They can prevent or delay all age related ocular problems like macular degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to retina, due to their anti-oxidant properties. Macular degeneration is a serious problem where the retina of the eye degenerate gradually, ultimately leading to complete or partial blindness. No! I am certainly not telling you to put them in your eyes. Instead, you can just do well eating them. Blue Berries contain a special group of anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (like rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial and essential for the ocular health. 
  • Brain Function, Memory & Alzheimer’s disease: Again, the anti oxidative properties of Blue Berries. The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time.
  • Constipation & Digestion: While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion.
  • Cancer: Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and cure cancer. 
  • Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases. It also strengthens the cardiac muscles. 
  • Immunity: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections.  Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases. 
  • Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Here, there is an interesting thing to know. The deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values. 

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On to the rest of my EATS for the day! 

Lunch came just after 1pm, once I was finally done catching up on everything that is…..=) 

  • 1/2 an apple
  • humus
  • yogurt
  • peanut butter
  • whole wheat bread
  • pita chips

Are all I have left in the kitchen here at work today and none of them sounded to “appetizing” to me this afternoon, especially since I did not have any veggies to pair any of them with……..SO lunch was purchased downstairs at one of the eateries near my building! 

I must admit I felt a bit guilty getting lunch “out” yet again since I had eaten out yesterday as well, but I knew I would be eating pizza tonight for dinner and that I needed to eat a low-carb lunch if at all possible so I caved in! 

I got myself a 1/2 soup & 1/2 salad combo.  The soup was corn chili carne something and was really good, I literally drank it.  =O  And, my salad was romaine lettuce topped with shredded carrots, tomatoes, cheese and garbanzo beans with ranch on the side

Lunch

 And, I bet you could already guess what dinner was for tonight since I mentioned it early……..if you said PIZZA you were right! 

I picked up Domino’s Pizza on the way home from work and after dropping off my daughter at Girl Scouts.  We had the Works Pizza loaded with tons of veggies, meats and light on the cheese.  It was as good as it looks!  =) 

Dinner

After dinner we watched the movie 2012 per my husband’s request!  

 

I was against in the beginning as I knew the movie would be very sad and I typically do not like to watch sad movies, however I gave in and was very happy that I did as the movie was AMAZING and VERY DRAMATIC! 

If you haven’t seen it I would highly recommend renting it! 

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TIPS OF THE DAY!

50 Ways to Cut 500 Calories a Day

21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour).

 

 

 

 

22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.

*I clean for an hour+ every Sunday!

TGIF…..

……..are back on this Friday, 1/15/10!!!  They took a break over the holidays as I wasn’t working for several Friday’s in a row but now they are back and of course I love them!

My desk is by no means messy like the above (compulsive neat freak I am), however I just thought it was the cutest pin and I do feel like that by the end of the week!  =O

Before I departed for work today I had a toasted whole-grain waffle with chunky peanut butter & raspberry jelly, a slice of melon and a glass of orange juice on the side for breakfast.

Breakfast

Then it FINALLY happened, I was actually “on time” for work this morning!!!  =) 

And, I also managed to stop and get another hazelnut coffee from 7-Eleven as well.

Coffee

I got busy finshing up some things I had been working on all week in the a.m. and before I knew it was noon and I was hungry so I snacked on the pear I had in the fridge all week.

Snack

2 hours later I finally had lunch (only one today) and I was very happy to have the “very” last of my chili that I brought from home this morning along with some shredded cheese.

Lunch

Quitting time came a bit early, around 4:30pm as I had a few errands to run before I picked up the little one.  Once at home I took a shower and got started on dinner, which was grilled hamburgers & fries.

Dinner

 Dinner was eating quite late so only a little bit of t.v. time followed as everyone in the house hold was pretty tired and we all were in bed before 11pm.

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TIP OF THE DAY

Your A-to-Z Guide to a Flat Belly

J-Just say ‘moo.’

Dieters who consumed 1,200 to 1,300 milligrams of calcium every day experienced three times the middle-whittling as those getting the same number of calories but less calcium, a University of Tennessee study found.

 

3 Tip Thursday!

Well the work week is almost coming to an end and we are lucky enough to have some “beautiful” warm & sunny weather here in Florida for the next several days!  =)  

I am not by any means trying to rub this in to those of you that live in the rest of the country and are still dealing with very cold temperatures/bad weather right now! 

It is just that Winter (end of Fall/beginning of Spring) is pretty much our best season her in Florida. 

As I am sure you can imagine our Summer’s can be very brutal so when it is really cold here in the Winter it is almost like Summer all over again for us as we are once again stuck inside!

My morning wasn’t quite on time as my daughter had some last-minute math homework to do that we both forgot about, so while she was doing that I decided to eat a bowl of mini-frosted shredded wheat with 2% milk and a side of orange juice for breakfast.   

Breakfast

I also stopped at 7-Eleven for a cup of coffee as I was out of cream at work and I just cannot have coffee with cream, YUCK!  I poured myself a 16oz cup of their hazelnut brewed coffee then added some half & half and 3 splendas….just the way I like it!  =)  

Coffee

Then just before noon time I had a slice of Hawaiian Pizza left over from yesterday for Lunch #1.

Lunch #1

Lunch #2 came around 3pm and was a bowl of tuna with a little mayo and 1/2 a diced apple mixed in, minus the bread as I was trying to make up for the pizza I ate earlier.   

Lunch #2

 After work I headed straight to the gym and completed the following:  

  • 10 minutes of abs
    • bicycle
    • but lifts
    • leg lifts
    • stability ball crunches 
    • vertical leg crunches
  • 20 minutes of lower body toning
    • lunges (2 sets of 20)
    • squats (2 sets of 20) 
    • inner thigh machine(2 sets of 20) 
    • outer thigh machine (2 sets of 20) 
  • 21 minute 2 mile run
    • 5.7mph to start& for 18 minutes
    • 5.8-5.9, 1 minute
    • 6.0 – 6.2, 1 minute
    • 6.2 – 7.5, 1 minute

Once I left the gym I picked up my daughter and headed home to make dinner, which was left over spaghetti for the hubby and a thrown together southwest salad for myself.  

Lunch

 A shower followed dinner of course as it was needed badly and then some t.v. time with the hubby before we headed to bed early just after 10pm.  

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 Since last month I have followed Health magazines FGW article and wanted to share it with you along with their plan I found online as there were tons of great TIPS that I found!   

Check out their plan below:  

  

About the Plan

Wouldn’t you love to wear your favorite jeans with confidence? Or spend the holiday season in that shapely little black dress? With Health’s Feel Great Weight Plan (FGW), you will.  

You’ll get expert-designed, real-woman-tested meals, and workouts to get you fit, slim, and feeling more confident.  

What’s our approach? A 100% free, proven diet plan anyone can use. Simply print out our great daily menus and kick-butt (but easy-to-do) workouts, and get started today.  

Have questions? Need advice or support? We’re here for you. That’s right, Health staffers are following the plan too. Connect with us and fellow FGW dieters by joining our brand-new Feel Great Weight social network. (It’s mobile-friendly, too!)  

Together, we’ll lose a ton while having fun!  

Get started in two easy steps:  

1. Click here to download the FGW plan (PDF format)  

2. Click here to join the FGW social network  

3 TIP THURSDAY!!!  

Feel Great Weight

Fear No Cravings
 
Go ahead – have that cookie!  Here’s why indulging a little is actually a weigh-loss weapon.
YOU KNOW what a craving feels like:  that manic moment when the devil on one shoulder swoops over to sucker-punch the angel on the other, demanding something salty-sweet-forbidden right now.  But, believe it or not, it is possible to master your hankerings.  Registered dietitian Marissa Lippert is here ot show you-and our Feel Great Weight women-how to enjoy your gotta-have foods and stay on track.
 
Fatou Kine Dieye: 33, Architect and director of graduate-student affairs at Columbia University
Height: 5′ 10 1/2″
Goal weight: 165 lbs

Her cravings:
“Pastries, cakes, pies……I like sweet stuff!”  

The fix: Your best bet-surprise!- is to go for the good stuff, or you’ll drive yourself carzy with depivation.  Two or three times a week, have a dessert that really does it for you.  “It’s all about having the real thing, but occasionally and in small quantities,” Lippert says.  If you try to scratch that itch with “light” versions, you won’t really be satisifed, she warns.  Some worth while goodies?  Full-fat ice cream, a thin slice of banana-walnut bread or 2 to 3 squares of dark chocolate with 70 percent cocoa content or higher.  On days when you’re not indulging, load up on foods that are naturally sweet like pineapple, apples, bananas, watermelon or 1/2 cup of trail mix with almonds an dried fruit.  “Unlike the FAKE stuff, those snacks will help alleviate your sweet cravings overall,” Lipper says.  

 

Deanna Verbouwens: 39, Stay-at-home mom
Height: 5′ 3″
Goal weight: 145 lbs   

Her craving:
“The week before my period I long for carbs and everthing salty!”  

The fix: “When your hormones are out of whack, it can affect your cravings,” Lippert confirms.  Here’s how to manage them.  The next time you have your monthly yen for friese or Doritos, reach instead for a dozen or so small honey-whole-wheat pretzels with 1 tablespoon of peanut butter, 4 cups of air-popped popcorn with a little salt and grated Parmesan cheese or 1 1/2 cup of edamame with a pinch of sea salt.  Another way to survive PMS?  Make sure to give your taste buds their salty treat before you’ve worked yourself into a feeding frenzy.  If you wait until your cravings hit, you’re more likely to really go off the rails when you finally do give in, Lippert says.  

 

Alanna Campbell: 27, Associate producer-director for sports television
Height: 6′ 0″
Goal weight: 170 lbs   

Her craving:
“At night, I’ll be watching TV and want something to nosh on!”  

The fix: It’s OK to give yourself a nibble, Lippert says-just do it at the same time every night.  “When it’s part of your routine, you’re less likely to get out of control,” she explains.  Aim for a 100-to-150-calorie treat five nights a week, with a 200-to-300-calorie indulgence the other two nights.  One caveat: You must put whatever it is onto a plate or into a bowl.”  That’s your treat, and when you’re done, you’re done,” Lippert says.  And no more nibbling mindlessly while your reall attention is focused on 30 Rock, either.  Switch off the TV, “sit down and really focus on how the food tastes – it’ll be more satisfying,” Lipper says.  A couple of no-guilt nibbles to try: low-fat frozen yogurt with berries or a few whole-grain crackers and a slice of cheese.  For a splurge snack, enjoy a small cupcake or brownie, or a small portion of French fries.  

NEXT POST: Caitlin’s Iron Pumping Challenge & J-Just say “moo”.