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Posts Tagged ‘Iron Pumping Challenge’

Reflection In The Mirror

 

Last night while at the gym I went down stairs to do a few machines that were taken upstairs.  When I sat down at the back press and caught my reflection in the mirror I was taken back at what I saw…….. 

……..a SMALLER & MORE TONED person staring back at me!!!!  =O 

A much different reflection then I saw last time I sat in that seat (6+ months ago) I might tell you, so much so that I had to look for a while in order to believe what I was seeing.  The thought actually crossed my mind that they put in “special” mirrors that made you look smaller, if you can believe that one. 

See it was especially surprising to me due to the fact that I haven’t really lost any weight over the past view months as you can see from my Weekly Weigh In page (https://findingahealthybalance.wordpress.com/weigh-in/).  

So I had to ask myself how is it possible to be seeing a smaller and more toned person staring back at me in the mirror!?!?! 

Then I remembered…….DING, DING, DING!  15 Weeks ago I started the Iron Pumping Challenge that you can find listed on my Fitness page(https://findingahealthybalance.wordpress.com/fitness/). 

That had to be it!!! 

What I was seeing in the reflection in the mirror was the result of all hard work I had put into the challenge…..=) 

Man, I wish I had my camera so I could have snapped a picture (though I might have gotten a few strange looks if I did that in the gym) as I would have loved to share it with you all. 

However, since I couldn’t I thought I could share some before and after pictures with you below: 

Me at my heaviest!!!

The above picture was taken back in December 2004. 

At that time I weighed in around 245+ pounds, wasn’t sure exactly as I didn’t weigh myself often back then.

Me after losing a 100+ pounds!!!

The above picture was taken of me back in November 2009, right before my first 10K race! 

I weighed around 142 pounds at that time, need to get back down to that weight now….=O

As you can see I am much SMALLER & TONER in the “after” picture!  =) 

Anyway, I just had to share that as it really made me feel good…..especially since I have been hovering between 141-146 pounds for MONTHS now!

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Ok, onto my EATS for the day!

Breakfast

Mid-Morning Snack

Lunch

Mid-Afternoon Snack

Dinner

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I then did the following at the GYM last night:

  • Sit Ups
    • Bicycles
      • 2 sets of 50 reps
    • flutter kicks
      • 2 sets of 25 reps
    • frog crunches
      • 2 sets of 25 reps
    • knees up crunches
      • 2 sets of 25 reps
    • oblique v-ups
      • 2 sets of 25 reps each side
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • Missed (No available bench to use!)
    • Lateral Raise
      • 2 sets of 12 reps, 10 pound dumbbells
    • Overhead Press
      • 2 sets of 15 reps, 10 pound dumbbells
    • Overhead Cable Triceps Extension
      • Missed (Men kept hogging up the machine!)
    • Plank
      • 2, 1 minute poses
    • Superman
      • 2 sets of 20 reps per side
    • Stability Ball Leg Lift
      • 2 sets of 5, 10 second leg raises each side
    • Stability Ball Push Ups
      • 2 sets of 15 reps
  • Treadmill 
    • 3 Mile Run
      • 30:55 minutes
        • Mile 1
          • 3 minute “warm up” @ 5.2mph to 5.7mph
          • 8 minutes @ 5.7mph
        • Miles 2
          • 10+ minutes @ 5.7 – 5.8mph
        • Miles 2 & 3
          • 10+ minutes @ 5.8 – 6.5mph

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TIP OF THE DAY!

 5 Ab Exercises for a Faster Run

 

 

 

 

Hip Raise

Lie faceup on floor with heels on ball, legs extended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.

Pace Calulator

 Pace Calculator

Enter Your Time: 41:30
Enter Your Distance: 4 Miles
Enter Your Pace: 10:22 Per Mile

So you might have guessed it!?! 

I ran 4 miles in 40 minutes & 30 seconds last night with a 10:22 per mile pace on the treadmill at the gym last night!!!  =)  Which made me SUPER HAPPY after as that is the fastest I have run over 3 miles!!! 

I did the Build Speed With Ease routine below: 

  • Treadmill 
    • 4 Mile Run
      • 41:30 minutes (Build Speed With Ease) – 10:22 minute mile pace
        • Mile 1
          • 5 minute “warm up” @ 5 to 5.5mph
          • 5 minute 30-second pickups & cool downs
            • 6mph to 7.5mph for 30 second “pickup”
            • 5.5mph 30 second “cool down”
        • Mile 2
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/3 minutes
            • 6.0mph f/2 minutes
        • Mile 3
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/2:30 minutes
            • 6.0mph f/2:30 minutes
        • Mile 4
          • 10 minute quarter-mile runs & cool downs
            • 5.5mph f/2 minutes
            • 6.0mph f/3 minutes
      • 6 minute “cool down” & “sprints”
        • 3 – 1 minute 3.5mph “cool down” walks
        • 3 – 1 minute 8 to 8.5mph “sprints”

I cannot express enough just how much I love this routine!  It is super easy to follow and makes the time on the “treadmill” that usually goes by at a snail’s pace seem so much faster.  If you are trying to increase your speed I highly recommend this routine,  you can find it on my Running page. 

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Prior to doing the above I completed the following from my Iron Pumping Challenge

  • Sit Ups
    • Seated Leg Tucks Off Bench
      • Missed
    • 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
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • Missed (Equipment taken for too long!)
    • Lateral Raise
      • 2 sets of 12 reps
    • Overhead Press
      • 2 sets of 15 reps
    • Overhead Cable Triceps Extension
      • Missed (Equipment taken for too long!)
    • Plank
      • 2, 1 minute poses
    • Stability Ball Leg Lift
      • 2 sets of 5-10 second reps each side
    • Stability Ball Push Ups
      • 2 sets of 20 reps

I am into Week 15 of my Iron Pumping Challenge and still loving it!   

The challenge was only supposed to be 12 Weeks, however I am continuing it for 16 Weeks in all due to the fact that throughout the challenge I have missed doing one or more of the routines during selected weeks and I wanted to make up for those I missed. 

A full review of my 16 Week “Iron Pumping Challenge” will be given after I complete it next week, but I will tell you this I have already seen lot’s more TONING throughout my body so I highly recommend this routine to anyone! 

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 My EATS were pretty good again today!  =) 

Breakfast

Breakfast was courtesy of my mom who gave me the above filled with plain yogurt, diced apples and walnuts.  It was really good and I will make it in the future for myself. 

Late Morning Snack

I am a sucker for toasted whole-grain bread with crunch peanut butter and sliced banana on top, so that is what I had for a late morning snack today. 

Lunch

You cannot beat 2+ day old chili as it always tastes better the day after you make it and it surely did today when I had it for lunch.  =) 

Unfortunately, I do not have a picture of dinner for you to view and it isn’t (surprise, surprise) because my camera battery died (which it did in fact) it is because I did not eat dinner last night!  =O 

Of course I do not recommend this and didn’t really plan it…..it just sort of went that way as I got home late, then had to take a shower, do laundry, walk the dog, blah blah……….and before I knew it was almost 10pm! 

I did snack on some Publix peanut butter filled pretzels and some papaya.  So I at least I had a little something. 

Bed time called early tonight as I was pretty tired after my hard run and I slept pretty good finally, though I know that it was also do to the nice cool breeze we had coming through the windows.

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TIP OF THE DAY!

Food Court Survival Guide

 

 

 

 

Taco Bell

Best Choice: Fresco Grilled Steak Soft Taco

Taco Bell’s “Fresco Menu” offers items that are moderate in calories with less than 9g fat per serving. The Fresco Grilled Steak Soft Taco has 160 calories, 4.5g fat (1.5g saturated fat), and 9g protein. Ask for a side of hot sauce or extra salsa to add even more flavor for very few calories.

Playing catch up…..

………in all areas of my life!!! 

It is great to take some time off, however you ALWAYS have to play catch up upon your return……=( 

Since I posted my “Weekend Update” yesterday I will post both Monday & Tuesday today so I can catch up in my blog world! 

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MONDAY, 4/5/10 

My morning started a little early as I knew after having time off of work and my daughter being on Spring Break all last week that I would need a little extra time so that we wouldn’t be late. 

So in light of that I managed to eat breakfast before leaving the house.  I had a bowl of Multi-Grain Cheerios with sliced banana and 2% milk

Breakfast

The earlyness this morning paid off as I got my daughter to the early bus stop (if we are running late and miss the 1st stop I take her to the 2nd one) and I got to work right on time……at 8:30a.m.! 

Of course there was a TON of work for me to catch up on so I got cracking on that and just after noon time I hit the kitchen and made my self what I call the “Orange Plate” for lunch……which was roasted red pepper humus, whole-grain pita chips, baby carrots and an orange

Lunch

The rest of my day just flew by and before I knew it the clock hit 5pm and it was time to head home.  Luckily, it was an OFF DAY for me so I didn’t have to hit the gym or run after work as I was a bit tired.  Once at home I got cracking on dinner, which was Taco’s.  I had a huge taco salad, ate all of it but about 4-5 bites I left at the bottom of the bowl. 

Dinner

And, in trying to keep with Monday’s declaration to start eating to lose weight I had some fresh-cut up pineapple for desert!  It wasn’t super sweet but hit the spot. 

Dessert

I watched one of my favorites before bed time…….Ultimate Recipe Showdown, which happened be a “Burger Showdown” and I loved that of course because burgers are another one of my favorites!!!  =)

 

The $25K Winning Recipe (Burger) was the Northern Italian Trattoria Burger, check out the recipe below:

http://www.foodnetwork.com/recipes/northern-italian-trattoria-burger-recipe/index.html 

However, I really want to try the Great American Southwest Sliders that came in 2nd place, don’t they looks YUMMY!  The recipe has a lot of ingredients, but he cooked it in under 60 minutes, check it out below: 

http://www.foodnetwork.com/recipes/great-american-southwest-sliders-with-prickly-pear-and-grilled-avocado-salsa-recipe/index.html 

 

 

After watching the above I started my previously recorded from Sunday night Food Network Challenge – Spongebob Birthday Cakes, however I feel asleep 1/2 way through it so I headed up to bed once I woke up and noticed. 

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 TUESDAY, 4/6/10 

Once again I arouse a bit early this morning so I could get a good jumpstart on my day and even though I had to stop and get gas on the way to work I arrived on time. 

After settling in I whipped up an empty PB jar of oats for myself for breakfast that included old fashion instant oatmeal (about 1/2 a cup or so), brown sugar (1 teaspoon), 1/2 a diced apple and water (a little less than a cup)…..I than nukked it all together to get the below. 

Breakfast

It was really good and a nice change from my usual oatmeal!  I almost have another “empty” PB jar that I hope to use next week. 

More catching up was done today, but mainly in the blog world as I still had to post about my weekend and catch up on the blogs I like to visit as well!  Congrats to Catilin @ Healthy Tipping Point on her “trail race”, she did great despite an injury in mile 4…….she is amazing and such an inspiration! 

Around noon I hit the kitchen and made myself another “Orange Plate” for lunch, however this time I used a white plate for my orange food, as it takes a much better picture this way as you can see. 

Lunch

Around 4ish I snacked on a Yoplait YoPlus vanilla yogurt with Kashi granola on top……..always super good!  =) 

Snack

It was time to hit the GYM after work and a week-long hiatus!!!  

I did the following after arriving: 

  • Sit Ups
    • Bicycles
      • 2 sets of 50 reps
    • flutter kicks
      • 2 sets of 25 reps
    • frog crunches
      • 2 sets of 25 reps
    • knees up crunches
      • 2 sets of 25 reps
    • oblique v-ups
      • 2 sets of 10 reps each side
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • Missed (Due to lack of time!)
    • Lateral Raise
      • 2 sets of 12 reps
    • Overhead Press
      • 2 sets of 20 reps
    • Overhead Cable Triceps Extension
      • Missed (Due to lack of time!)
    • Plank
      • 2, 1 minute poses
    • Stability Ball Leg Lift
      • Missed (Due to lack of time!)
    • Stability Ball Push Ups
      • 2 sets of 20 reps
  • Treadmill 
    • 3 Mile Run
      • 31 minutes (Build Speed With Ease)
        • Mile 1
          • 5 minute “warm up” @ 5 to 5.5mph
          • 5 minute 30-second pickups & cool downs
            • 6mph to 7.5mph for 30 second “pickup”
            • 5.0mph 30 second “cool down”
        • Miles 2 & 3
          • 20 minute quarter-mile runs & cool downs
            • 5.0mph to 5.5mph f/2:30 minutes
            • 6.0mph f/2:30 minutes

Unfortunately, a few moves were missed due to lack of time as I got to the gym a bit late (5:45pm) and had to leave by 7pm……however I think I am planning to continue my “Iron Pumping Challenge” for a few more weeks to make up for recent missed days and such, plus I like it!

Dinner was quick & simple……..a spinach, strawberry and walnut salad topped with raspberry walnut vingerette dressing!

Dinner

While preparing the above I had a few chunks of leftover pineapple from last night and yes I will admit it……..2 small bites of a chocolate crispy bunny!

After dinner I was able to make it through the rest of the Food Network Challenge – Spongebob Birthday Cakes that I fell asleep during last night……….the “Mr. Crap Cake” won and it was REALLY good, in fact the judged said it was the best cake they have seen on the show to date!  Wish I could have found a picture of it for you to see but I searched and could not, sorry.  =(

Now, I should of went to bed around 11pm but silly me got caught up watching a show and didn’t hit the hay until just before 12am!

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TIPS OF THE DAY!!!

Eat Out for Less (Calories!)

Savvy dining strategies

By Leslie Barrie
From Health magazine

Take those new calorie counts provided by restaurants with a grain of salt. Turns out that some tallies underestimate how many calories you’re getting by an average of 18%, a recent study shows, mostly due to cooks who accidentally deviate from recipes. Here, six simple tricks to keep your personal intake in check.

1. Make a Split Decision
Sharing an entrée is smart because most portions are two to three times as big as they should be, says Susan Roberts, PhD, a nutrition scientist at Tufts University in Boston and the author of the restaurant study. Or try the “one fewer” trick, says Hope Warshaw, RD, author of Eat Out, Eat Right: for four people, order three dishes and a side salad—and split everything.

2. Downsize your plate

Order an appetizer, soup, and/or salad as your main dish. Taking just a few bites of several different flavors helps you feel satisfied, experts say.

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! 

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.)

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.

Catch Up!

Well things finally have settled down for me, however, I am finding myself playing catch up!  Luckily, it is Friday so I don’t mind so much as the weekend is almost here.  =)  

So to stay on topic let me catch you up on the past two days starting with……….  

 WEDNESDAY, 3/3/10  

The day pretty much went the same as all my Wednesday’s, including my meals so you won’t see anything new and interesting in my daily EATS today!  

One of my usual breakfasts were had this morning as you can see below.  

Breakfast

Then another recent occurence was had for lunch.  

Lunch

And, dinner was no be surprise either as it has been had the last few Wednesday nights.  

Dinner

So if you haven’t noticed by now (if you read my blog regularly) that I often eat the same foods each week, even on the same days each week!   

This is done for a few reasons:  

  1. It helps my busy schedule greatly to have a few (3-4) go to meals that I know like the back of my hand that can make quickly & easily.
  2. I always have the ingredients for these meals on hand so I never have to worry about running to the store to pick up something for it, which can cost me wasted time in my busy schedule.
  3. I know my family likes these dishes, even if they may get sick of having them every week.
  4. All these dishes are extremely affordable in my VERY tight (currently one income) budget!

These meals are typically only eating during the weekdays (Monday – Friday) only as I only have a limited amount of time once I get home from work to get dinner ready each night and I try to mix it up on the weekends if possible.  

Do you ever cook several of the same meals on a regular basis?  And, if so why do you? 

Guess I want to see if I am not alone as I sometimes get complaints from my husband & daughter about this, which makes me feel bad at times but then I realize I have to do what I have to do in order to survive in this busy world of mine! 

 THURSDAY, 3/4/10  

Thursday was VERY BUSY as I mentioned yesterday and was shown by my lack of a post yesterday! 

The day started smoothly and all but by the time I got to work it quickly revved up……….=O 

Luckily, I ate at home prior to coming to work otherwise I might have had to skip breakfast all together.  I had on of my recent usual again. 

Breakfast

What can I say I am a creature of habit!  =O  However, lunch was different today as I had plans to eat with a fellow co-worker/friend of mine.  We met at the Wall St. Cantina  and I had their chicken & black bean taco salad with salsa ranch

Lunch

 It was as good as it looks! 

The gym was hit after work today as my mom did not have OT to do so she was able to pick up my daughter for me so I could go.  =)  I did the following on tonight’s trip: 

  • 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
    • Sides
      • 3 sets of 50 reps
  • Shoulder, Chest & Triceps 
    • Bench Dips
      • 3 sets of 10 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 15 reps
  • Treadmill 
    • 3 Mile Run
      • 30:15 minutes
        • Mile 1 – 5.7mph to 5.8mph
        • Mile 2 – 5.9 mph
        • Mile 3 – 6.0 mph
          • Last 5 minutes @ 6.1mph to 7.5mph

My run was not as good as Tuesday’s but it was still good, just a bit more difficult as I started running faster earlier this time.  I think I will be able to start out at 5.8mph soon and then 5.9mph soon after that and finally 6mph…….hopefully by the end of the month (fingers crossed). 

Dinner wasn’t quite a meal for me tonight as I just finished off some left over chocolate pudding I had in the fridge and took a few bites of the meat spaghetti sauce I heated up for my hubby after I got home from work. 

NO, not the healthiest and most satisfy meal but I just was not in the mood for much of anything nor did I want to make anything either.  It just goes that way sometimes! 

Do you skip dinner sometimes?  If so what do you eat to hold you over until the next day? 

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TIPS OF THE DAY!!!

50 Ways to Cut 500 Calories a Day

17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.  *I have never been a big soda drinker luckily! 

 

18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.  *My two favorite drinks are water & iced tea w/sweenter!

 

19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

 

 

20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.  *I have been eating less “pasta” ever since I started my journey several years ago and I continue it through today!