Saturday, February 4, 2012

Week 1 1/31- 2/5

First of all, this is so fitting for me this week.  I'm so sick of having to start a new program all the time.  So this is the last time I'll have to re-start my health and fitness because I'M NOT GIVING UP!

Next, since I didn't do this at the beginning of the week, I need to post this info so I can better track my progress.

BEFORE STATS:
Weight- 222.4
Size- 18 in pants, XL in shirts
Measurements- chest 47.5, right arm 14.75, waist 47, hip 48, right thigh 25.5, right calf 17.5


BEFORE PICS:
taken 2.14.12

Now for Week 1 info.  And this is how I plan on recording each week's progress.


WHAT I ATE:
M- m1 8am-  RTD (EAS Ready To Drink AdvantEDGE Carb Control protein shake); 1/2 grapefruit
m2 9:30am- 2 EW (egg whites), 1 WE (whole egg) scrambled; 1/3 cup cooked oatmeal with 1TB crunchy PB (peanut butter) and spelnda
m3 12:30pm- Subway- 6" turkey & provolone on Ital. herbs & cheese bread with bell pepper, cucumber, black olives, light mayo and mustard
m4- 3:30pm- 1 cup LF (low-fat) CC (cottage cheese) mixed with 1 container FF (fat-free) blueberry yogurt
m5- 6:30om- Italian cheese baked chicken; @1/2 cup macaroni pasta with marinara; salad with Romaine lettuce, carrots, cucumber & celery with Ital. garlic & herb dressing
96oz h2o

Tu- m1 8am- banana; RTD
m2 9:45am- 2 EW, 1 WE scrambled on 2 slices WW (whole wheat) toast with 1TB LF sharp cheddar cheese
m3 1:30pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; @1 cup baby carrots
m4 3:15pm- 1 apple; 1 LF string cheese
m5 7pm- beef, broccoli & carrot stir fry with spaghetti noodles
*Free Treat- @1 1/2 cups Edy's Rocky Road ice cream
96oz h2o

W- m1 8:15am- RTD; pear
m2 10am- 2 EW, 1 WE scrambled; 1/3 cup cooked oatmeal w 1 TB Nutella & splenda- so good!
m3 1pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; 3/4 cucumber
m4 3:30om- 1 cup plain FF Greek yogurt mixed with 1 cup fresh blueberries & splenda
m5 6:15pm- 1 Fresca steak soft taco from Taco Bell
96oz h2o

Th- m1 9am- veggie omelette- 3 EW, 1 WE, 1 slice lean ham, green onions, 1/2 bell pepper @1TB each of LF sharp cheddar cheese & reg cheddar cheese; 1/2 grapefruit
m2 11am- RTD; cutie orange
m3 1pm- turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; 3 stalks of celery sticks
m4 4pm- 3 boiled EW; 3/4 cup red grapes
m5 6:30pm- @5oz lean grilled steak, 1 small baked potato with @1TB each of margarine and sour cream; 1 cup steamed broccoli with a sprinkle of parmesan cheese
96oz h2o

F- m1 8am- RTD; banana
m2 10am- 1/3 cup cooked oatmeal mixed with 3/4 cup FF plain Greek yogurt and @1 1/2TB crunchy pb- yum, yum!!
m3 1:30pm-  turkey sandwich on 2 slices WW toast with 1 slide LF provolone and 1/2 sliced avacado; @1 cup baby carrots
m4 3:30pm- RTD; apple
m5 6:30pm- orchard chicken salad from Target- grilled chicken, romaine lettuce, slivered almonds, craisins with poppyseed dressing
96oz h2o

Sa- m1 9:15am- @1 1/2 cups Special K cereal with 1% milk; 1 cup 1% milk with 1TB Nesquick; 2 boiled EW
m2 11:30am- 2oz LF cheddar cheese; 1/2 grapefruit
m3 2pm- 6" turkey, provolone sub on WG (whole grain oat) with spinach, cucumbers, bell peppers, black olives, lite mayo & mustard
m4 4:30pm- RTD; cutie orange
m5 7:30pm- other half of Subway sub; 1 Little Ceasar's breadstick
96oz h2o

Su- *Free Day



HOW I MOVED:
M- 6:35-7:35am UBWO (upper body work-out as laid out in BFL [Body-for-LIFE] program)- chest- db (dumb-bell) press, db flies; shoulders- db press, db lateral raise; back- lat pull down, close grip pull down; triceps- press down, chair dips x 9... didn't have time to do biceps

Tu- 6:20-6:30am finished UBWO- biceps- concentrated db curls, hammer curls
6:30-6:50am HIIT (high intensity interval training as laid out in BFL program) on treadmill- 1.14 miles, 4 min. total running, incline 3.0, HS (highest speed) 5.2

W- 6:30-7:15am LBWO (lower body work out as laid out in the BFL program)- quads; leg extention, db squats; hamstrings- SL (straight leg) BB (barbell) deadlift, db lunges; calves- machine calf press, one leg db calf raise; abs- this ab routine http://www.oxygenmag.com/Fat-Loss/Slideshows/Mini-Abs-Routine-Major-Results.aspx#slide-1 leg ups- 3 x 12, 8, 10; oblique crunches 3 x 12; alternating leg lift 3 x 10 half way; standing oblique twist 3 x 12
4-5pm Just Dance on wii

Th- 8:10-8:40pm HIIT on treadmill- 1.15 miles, 5 min total running, incline 3.0, HS 5.3

F- 6:30-7:05am UBWO- same as Monday only biceps were included on this one

Sa- 8:20-8:40am HIIT on treadmill- 1.24 miles (? not exactly sure because the damn emergency stop got pulled in the middle of my workout on accident!), 6 min total running, incline 3.0, HS 5.4
8:40-8:55am abs routine same as Wednesday

HOW I FEEL ABOUT IT ALL:
First of all, I've never been this out of shape my entire life!  At the beginning of this week I was at my heaviest weight (minus pregnancies but not by much) I've ever been in my entire life.  My fat clothes were starting to get tight and I felt ugly and disgusting.  I can honestly say that after that first morning workout I felt my motivation come back and my fire was lit.  This week was truly very easy for me in that I hardly felt tempted to cheat on my diet.  I cannot remember the last time I started a weight loss program that I didn't struggle the first week and not cheat once or not miss one work-out.  I feel great about my work this week and the 6.4 lb weight loss this week was icing on the cake.  I truly, honestly feel, for the first time in a long time, that I will stick with it this time and not give up and will complete my goals.  Signing up for the races was huge for me.  I also kept it pretty simple with my eating plan which made it so easier to stick with.
  I think I ate a turkey, avacado sandwich every day this week for lunch.  I do not plan on doing that all the time, but for this week it worked great.
Another thing that helped me with the motivation is the reward system I set up for myself (thanks to advice from my friend Rhiannon).  I got myself a nice big calendar that I can write down my workout programs for the day and that I can put my sticker on when I complete the workout and stick to the diet.  I know it sounds silly, but just like it's so exciting to put the little rocks on the "lbs lost" side, it is so exciting for me to put stickers on the days that I do well.
For getting 6 consecutive stickers this week my reward was a new nail polish.  It was a whopping $1.99 but it was so exciting to buy it and put it on because I felt like I worked for it and truly earned it.
Something else that kicked up my motivation burn was watching Biggest Loser on Netflix.  I've always loved that show and it's always been a big motivator to me.  To be able to watch it at my convenience without commercials is genius.  It really does get me excited to move and lose!
I would say this week was pretty much awesome.  I woke up today and after seeing my loss on the scale this morning I was on cloud 9.  I felt pretty today.  For the first time in a long time.  I still have so very far to go but I'm well on my way and I honestly feel like I will go all the way this time, for the first time in my life!


ENDING WEIGHT:
216.0
6.4lbs lost
6.4lbs lost overall


GOALS FOR NEXT WEEK:
1.  prep food for the week on Monday
2.  all workouts first thing in the morning
3.  increase running to 8 min total running
4.  30 min of extra cardio 4 x this week
5.  continue with no soda

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