4.23.08
Motivational Quote:
"You will change how you see, not just how you look." BP
"You must give each and every workout your best effort, and then some! ... each and every workout you perform matters." BP
5 Goals for a successful day:
1- Make a list of why I'm worth taking care of...
2- Try to think like a healthy person all day...
3- Watch some of Body Of Work for motivation...
4- Review and visualize goals...
5- Enlist support from Tracker...
Notes:
Nutrition:
1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal...
2. 12P left-over taco pasta salad, salad, 2 CLA...
3. 2P LF cottage cheese with FF yogurt...
4. 4P CC RTD...
5. 6P ** Free Meal- Friend's Birthday party, 2 CLA...
6. 8P CC RTD...
Water- oz H2O
Notes:
Training:
UBWO
Planned Time- 8:14-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Notes:
Friday, April 25, 2008
Thursday, April 24, 2008
Day 4
4.24.08
Nutrition:
1. 7:30A egg enchiladas (egg mixture with 2 heated up corn tortillas, LF cheese and salsa), 2 CLA, 1 pre-natal... 9A same as planned
2. 10A 3 boiled egg whites and fruit... 11A strawberries and LF cheese
3. 1P turkey sandwich, veggie, 2 CLA... same as planned with cucumber as veggie
4. 3P CC RTD... 5P same as planned
5. 6P taco pasta salad, salad, 2 CLA... 7:15P same as planned
Training:
HIIT, Treadmill
Planned Time- 6:10-6:30A
5 Goals for a successful day:
1- Work out first thing in the morning before Robert goes to work... completed
2- Watch part of Body of Work for motivation... setback
3- No food cheats...completed
4- Enlist support from Tracker... setback
5- Don't get down on myself about yesterday's cheat meal... completed
Notes: Today was right on and I felt good. Oh yeah... except for the major soreness. My body hurts like no other and I'm moving around slowly and awkardly. I look like some sort of weird robot. But today was a clean and successful day.
1- Work out first thing in the morning before Robert goes to work... completed
2- Watch part of Body of Work for motivation... setback
3- No food cheats...completed
4- Enlist support from Tracker... setback
5- Don't get down on myself about yesterday's cheat meal... completed
Notes: Today was right on and I felt good. Oh yeah... except for the major soreness. My body hurts like no other and I'm moving around slowly and awkardly. I look like some sort of weird robot. But today was a clean and successful day.
Nutrition:
1. 7:30A egg enchiladas (egg mixture with 2 heated up corn tortillas, LF cheese and salsa), 2 CLA, 1 pre-natal... 9A same as planned2. 10A 3 boiled egg whites and fruit... 11A strawberries and LF cheese
3. 1P turkey sandwich, veggie, 2 CLA... same as planned with cucumber as veggie
4. 3P CC RTD... 5P same as planned
5. 6P taco pasta salad, salad, 2 CLA... 7:15P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: Today was much better. My breakfast I had is one of my favorites. Yum! My timing got a little off by meal 4 and I ate an hour later than I would have liked to but I took a much needed nap that I didn't want to interrupt so no big deal. Squeaky clean and super yummy day.
Water- 125 oz H2O
Notes: Today was much better. My breakfast I had is one of my favorites. Yum! My timing got a little off by meal 4 and I ate an hour later than I would have liked to but I took a much needed nap that I didn't want to interrupt so no big deal. Squeaky clean and super yummy day.
Training:
HIIT, Treadmill
Planned Time- 6:10-6:30A
Actual Time- 7:40-9A
Distance- 1.31 miles
Minutes Ran- 9
Highest Speed- 5.3
Notes: I woke up late but thankfully Robert wasn't able to go to work until late so it worked out. I really wasn't wanting to run when I got up this morning or even when I first started. But I kept going and eventually felt good about it and glad I did it. I even got more distance. Note to self though... find a REALLY good sports bra!
Minutes Ran- 9
Highest Speed- 5.3
Notes: I woke up late but thankfully Robert wasn't able to go to work until late so it worked out. I really wasn't wanting to run when I got up this morning or even when I first started. But I kept going and eventually felt good about it and glad I did it. I even got more distance. Note to self though... find a REALLY good sports bra!
Wednesday, April 23, 2008
Day 3
4.23.08
Motivational Quote:
"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...success
2- Visualize reaching my goals...setback
3- Watch some of Body Of Work for motivation...setback
4- Enlist support from others on websites...setback
5- Show support to others on websites...setback
Notes: Day 3 was a rough one for me emotionally. I started off fine but I was going through some major depression issues and I finally realized, which is probably been obvious all along, that I'm a major comfort eater. I eat to comfort myself. And I never realized how bad it is until yesterday when I had a break-down and realized all I wanted to do was eat junk. I caved unfortunately but I won't let it get me down and I'll just count that as one of my free meals so no worries. I'm glad I'm aware of this problem I have so I can be prepared for when the problem arises and learn how to prevent comfort eating.
Nutrition:
1. 8:30A egg mixture and oatmeal, 2 CLA, 1 pre-natal...10A CC RTD
2. 11A turkey sandwich, veggie, 2 CLA...12P egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
3. 1P LF cottage cheese with FF yogurt... 2P turkey sandwich, salad, 2 CLA
4. 3P CC RTD...4P CC RTD
5. 6P taco pasta salad, salad, 2 CLA... ** Free Meal- 4 Hershey's nougats, handful of Doritos, 3 slices pepperoni Barro's pizza, about 1 cup Ben & Jerry's oatmeal cookie chunk ice cream (very dangerous discovery for me:( )
6. 8P CC RTD... no 6th meal
Water- 135oz H2O
Notes: So today started off mixed up in the first place since I got to my work-out later than planned and didn't have time to eat before I went to park day. But I worked with it and did well until I had a major depression attack and realized I'm a comfort eater. But like I said above, I am not gonna let it get me down and I'm gonna count my splurges as a free meal and move forward.
Training:
LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 8:30-9A
Quads- leg extentions 15x12, 30x10, 45x8, 60x6, power set 45x12, leg press 180x12
Hamstrings- lying leg curls 40x12, 50x10, 60x8, 70x6, power set 60x12, lunges 24x12
Calves- leg press machine calf raises 60x12, 70x10, 80x8, 90x6, power set 80x12, one-legged calf raise 20x12
Abs- ball crunches 3 sets of 25 with 45 second rests in between
Notes: Pretty good work-out. Need to do more weight on leg lift- only about a 7 intensity intead of a 10. Not sure about weight amount listed for calf raises. Need to find a good ab routine.
Motivational Quote:
"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...success
2- Visualize reaching my goals...setback
3- Watch some of Body Of Work for motivation...setback
4- Enlist support from others on websites...setback
5- Show support to others on websites...setback
Notes: Day 3 was a rough one for me emotionally. I started off fine but I was going through some major depression issues and I finally realized, which is probably been obvious all along, that I'm a major comfort eater. I eat to comfort myself. And I never realized how bad it is until yesterday when I had a break-down and realized all I wanted to do was eat junk. I caved unfortunately but I won't let it get me down and I'll just count that as one of my free meals so no worries. I'm glad I'm aware of this problem I have so I can be prepared for when the problem arises and learn how to prevent comfort eating.
Nutrition:
1. 8:30A egg mixture and oatmeal, 2 CLA, 1 pre-natal...10A CC RTD
2. 11A turkey sandwich, veggie, 2 CLA...12P egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
3. 1P LF cottage cheese with FF yogurt... 2P turkey sandwich, salad, 2 CLA
4. 3P CC RTD...4P CC RTD
5. 6P taco pasta salad, salad, 2 CLA... ** Free Meal- 4 Hershey's nougats, handful of Doritos, 3 slices pepperoni Barro's pizza, about 1 cup Ben & Jerry's oatmeal cookie chunk ice cream (very dangerous discovery for me:( )
6. 8P CC RTD... no 6th meal
Water- 135oz H2O
Notes: So today started off mixed up in the first place since I got to my work-out later than planned and didn't have time to eat before I went to park day. But I worked with it and did well until I had a major depression attack and realized I'm a comfort eater. But like I said above, I am not gonna let it get me down and I'm gonna count my splurges as a free meal and move forward.
Training:
LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 8:30-9A
Quads- leg extentions 15x12, 30x10, 45x8, 60x6, power set 45x12, leg press 180x12
Hamstrings- lying leg curls 40x12, 50x10, 60x8, 70x6, power set 60x12, lunges 24x12
Calves- leg press machine calf raises 60x12, 70x10, 80x8, 90x6, power set 80x12, one-legged calf raise 20x12
Abs- ball crunches 3 sets of 25 with 45 second rests in between
Notes: Pretty good work-out. Need to do more weight on leg lift- only about a 7 intensity intead of a 10. Not sure about weight amount listed for calf raises. Need to find a good ab routine.
Tuesday, April 22, 2008
Day 2
4.22.08
5 Goals for a successful day:
4. 4P CC RTD... same as planned, 5P brownie square:(
5 Goals for a successful day:
1- Work out first thing in the morning... completed
2- Finish last touches on blog... completed
3- No food cheats...setback
4- Watch part of Body of Work... setback
5- Hit high point in HIIT... completed
Notes: First... the water is kicking in big time. I think I peed like 39 times today! I'm so sick of the toilet. Today went pretty smoothly except for me eating 2 brownie squares that my Visiting Teachers brought to me. But that's so much better than eating the whole plate ful of them that I normally would. I'm a little stressed and overwhelmed with life at the moment but I kept on track and feel good about it.
Nutrition:
1. 10A egg mixture, cereal (Kellogg's All Bran Strawberry Medley with 2% milk), 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... same as planned with celery sticks as veggie
3. 2P fruit, LF cheese... same as planned with grapes as fruit
4. 4P CC RTD... same as planned, 5P brownie square:(5. 6P shrimp stiry fry, 2 CLA... 6:30P same as planned, brownie square:(
6. 8P CC RTD... same as planned
Water- 125 oz H2O
Notes: I felt really good and satisfied up until around 5P. My sweet Visiting Teachers brought over brownies which was a nice gesture but major temptation for me- I love brownies. However I was determined to not let it set me back and even though I said I wouldn't have any I only had 2 small squares. Usually I would seriously eat the whole plate by myself so that's a success! And I made up my own recipe for the shrimp stir fry and it was sooo good. I love shrimp! I kept taking little bites of rice though after I was done with my meal which was probably not the best. But all things considered today was a great food day for me!
Training:
HIIT (High Intensity Interval Training), Treadmill
Planned Time- 8:40-9A
Actual Time- 8:45-9:05A
Distance- 1.27 miles
Minutes Ran- 9
Highest Speed- 5.0
Notes: So I really think the 2 miles I walked for a couple of days last week helped me out so much. Usually the first day of running when I start this challenge kills me. But I felt really good this time. I felt disgusting and a lot less confident when I saw myself in the mirror today as I worked out but that was good motivation to get my butt moving. It felt really great when I was done.
Day 1
4.21.08
5 Goals for a successful day:
1- Get blog up and running... completed
2- Work out first thing in the morning...completed
3- No food cheats...completed
4- 100 oz H2O... completed
5- Take before pics and measurements... completed
Notes: It took a lot of work but I finally feel like I'm prepared and ready to succeed! I didn't fail to plan so I'm not planning to fail. Squeaky clean day!
Nutrition: (Planned followed by... actual)
Meal 1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... CC RTD
3. 2P LF cottage cheese with FF yogurt... 2:30P tropical tuna sandwich, radishes, 2CLA
4. 4P CC RTD... 4:30P LF cottage cheese with FF yogurt
5. 6P Italian burger, salad, 2 CLA... 6:30P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: The food all tasted great. And the Italian burger??... to DIE for! Loved it! And the best part of eating healthy is that my daughter does too!
Training:
UBWO (Upper Body Work-out [weight training])
Planned Time- 8:14A-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 7:50-8:35A
Chest- dumbbell bench press 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell flies 12x30
Shoulders- dumbbell press 10x12, 20x10, 20x8, 24x6, power set 20x12, lateral side raises 10x12
Back- wide-drip pull-down 40x12, 50x10, 60x8, 70x6, power set 60x12, reverse grip pull-down 50x12
Biceps- incline dumbbell curl 10x12, 20x10, 24x8, 30x6, power set 24x12, hammer curls 20x12
Triceps- triceps pushdown 30x12, 40x10, 50x8, 60x6, power set 50x10 (killed me!), overhead extention 15x12
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt. I'm gonna be so sore! This was totally a kick A** work-out!
5 Goals for a successful day:
1- Get blog up and running... completed
2- Work out first thing in the morning...completed
3- No food cheats...completed
4- 100 oz H2O... completed
5- Take before pics and measurements... completed
Notes: It took a lot of work but I finally feel like I'm prepared and ready to succeed! I didn't fail to plan so I'm not planning to fail. Squeaky clean day!
Nutrition: (Planned followed by... actual)
Meal 1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... CC RTD3. 2P LF cottage cheese with FF yogurt... 2:30P tropical tuna sandwich, radishes, 2CLA
4. 4P CC RTD... 4:30P LF cottage cheese with FF yogurt
5. 6P Italian burger, salad, 2 CLA... 6:30P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: The food all tasted great. And the Italian burger??... to DIE for! Loved it! And the best part of eating healthy is that my daughter does too!
Training:
UBWO (Upper Body Work-out [weight training])
Planned Time- 8:14A-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 7:50-8:35A
Chest- dumbbell bench press 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell flies 12x30
Shoulders- dumbbell press 10x12, 20x10, 20x8, 24x6, power set 20x12, lateral side raises 10x12
Back- wide-drip pull-down 40x12, 50x10, 60x8, 70x6, power set 60x12, reverse grip pull-down 50x12
Biceps- incline dumbbell curl 10x12, 20x10, 24x8, 30x6, power set 24x12, hammer curls 20x12
Triceps- triceps pushdown 30x12, 40x10, 50x8, 60x6, power set 50x10 (killed me!), overhead extention 15x12
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt. I'm gonna be so sore! This was totally a kick A** work-out!
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