Back on Track - Monday, May 4th

So back on the detox part of the diet, trying to get things back to the routine

-breakfast: yogurt, mixed berried, protein powder and powders

-snack: same as breakfast, never seem to get tired of the fruit and yogurt combo

-lunch: cottage cheese (about 1 cup), carrots, broccoli and celery, apple and an orange

-snack: got home too late and had an early dinner

-dinner: two slices of pork loin roast (about 4 oz), with a spinach salad with broccoli, tomato, onions and carrots

-snack: about an ounce of walnuts, needed to have more but it was after 8 pm and I've been trying to avoid food after 8 but I felt I needed the nuts

Exercise:

-my knee is still bugging me so I opted to not to interval training, don't need to aggravate it more, did 25 mins on the elliptical at a constant pace, I know it doesn't contribute to fat burning as effectively

-did some of the fat blaster activities

     -weighted step ups 2x 20 with 20lbs each side (10 lbs each side)

     -split squat with dumbbell curl 1x 20, 1x 15 with 7lb weights

     -alternate dumbbell row 2x 20 5lb weights

      -push ups 2x 15

-arms:

     -squat shoulder raise 2x 20 7lbs

     -deadlift 2x 20 7lbs

     -dumbbell curl to shoulder 2x 15   7lbs

     -pull downs with red tubing  2x 20

     -tricep pull downs (red)  2x 20

      -dumbbell corkscrew lift 2x 12  5lbs

     -flys flat and incline 2x 15 for both 5 lbs

     -bench press (using free weights) 20 lbs

     

-abs:

     -upward crunch with weight (5lbs) 2x 20

     -side crunch on the ball  2x 20

     -russian twist (no weight) 2x 20

     -reverse crunch 2x 20

     -bicycle 2x 40

     -obliques 2x 20

     -lying side reach 2x 15

Workout seemed a little more difficult, maybe I'm just tired. Well it's off to sleep now, quite tired from my weekend away.

Week of April 27 to May 1st

So this week has flown by and has been hectic. I never wrote down what I ate but stuck to the plan, can't really remember blowing it as far as eating goes. Not enough time in the day have to create it to get this blog done nightly.  

Exercise was fine: 

Monday I ran for 43 mins, but unfortunately tweeked my right knee which has influenced  my exercise the remainder of this week

Tuesday swam for 1950 metres

Wednesday my knee was too swollen so I took the day off

Thursday night swam 1750 metres

Haven't gotten the weights in this week and it's not good. Have really noticed that my swimming has improved from lifting the weights. I feel much stronger in the water.

Friday went away for the weekend. Was concerned about eating seeing as we'd be eating out the whole weekend. I tried to stick to eating salads, salmon etc. wiped off any sauces, asked for dressing on the side etc. Did my best but boy is it hard to eat a restaurant and still be good. So many temptations but I think I did pretty good. I'm sure the caloric intake was higher than it should have been. In the end when I came home I expected to have gained weight but was pleasantly surprised. As far as exercise went, I tried to jog for about 20 mins. to see how knee would make out, was okay but not great. We walked everywhere we went which was good.

Sunday was drive home day so no exercise again.

I'm home for the next three days so I have to be especially good as I head off again for 4 days with girlfriends for a weekend away (Mother's Day treat). Another challenge ahead again.

Monday, April 27, 2009

So back to the routine:

FOOD:

breakfast: 1 cup of mixed berries

                  3/4 cup of vanilla yogurt

                   vanilla protein powder and other powders

snack:  same as breakfast, with 1/2 cup yogurt and powders

lunch: salad with spinach, cuke, red pepper, onions, cabbage, about 2 oz nuts with  raisins in                    there too, balsamic vinagrette, also had an apple and an orange

snack: apple with peanut butter

dinner: didn't eat dinner at the table with my family as I was running my daughter to her                           activities. Did my run while she swam and then ate my dinner after I brought her to her               second activity. Didn't really have a proper meal and it might be why I wanted                               something more and turned to the nibbs, bad choice. I ate 6 bbq chicken wings, about                   12  carrots , a whole red pepper, couple pita  crackers (6), had a handful of nibbs (bad                   girl)

snack: green tea and about 8 walnut halves

lately wanting to eat some bad things, not sure why, but still feel great. Just seems to be this week that I want some of those other things that I've been resisting. I could not write them down but we're suppose to be honest aren't we?

EXERCISE:

-ran for 43 mins (calories about 410, hbt  136-165)

-did some abs exercises and stretching

Sunday, April 26, 2009

So I've skipped a few days, too much going on to write things down. Didn't get a workout on either Friday or Saturday, managed eat okay, ended up going out for dinner on Saturday night but chose some salmon with a salad and asparagus. Tried to wipe off sauces etc. but I'm sure the caloric value was higher than it would have been if I made it at home. So Sunday is another day and here we go:

FOOD:

-breakfast: muffin

                     mango

                     herbal tea

-snack:  missed snack as I was working out, added more protein to lunch

-lunch: spinach salad with nuts (2 oz of nuts and raisins), carrots, red peppers, cucumber,                           broccoli, cabbage, onions, one hard boiled egg with oil and vinegar dressing

-snack: 1 cup orange juice with protein powder and other powders

              had two handfuls of pretzels

-dinner: chicken salad (2 oz of meat) and all sorts of vegetables, oil and vinegar dressing

                herbal tea

                drank about 5 glasses of water, need to drink more

EXERCISE:

-22 min intervals on the elliptical ( 1- 1:45, 6 intervals)  (550 calories, hbt 114-172, 1:35 mins)

Fat Blaster: 2x 20 weighted step up with 10 lbs

-2x 20 walking lunge with 7 lbs

-1x 20/ 1x 15 push ups

-2x 20 alternate dumbbell row

-1x 20/ 1x 15 split squat with dumbbell curl

arms: 

-2x 20 shoulder raise with squat

-2x 15 dumbbell curl to shoulder press 7 lbs

-1x 10/1x 15 bench dips

-2x 20 kneel pull down grip (red tube)

-2x 20 tricep push down (red tube)

-1x 15 dumbbell corkscrew 5 lbs (both sides)

-1x 20/ 1x 18 incline flys 5lbs

-2x 20 bench press 

-2x 20 dumbbell french press 10 lbs

Arms fatigued today, feeling the burn!!

Abs:

-2x 20 upward crunch

-2x 20 side crunch

-1x 15 russian twist 5 lbs, 2x 20 russian twist with no weights

-2x 20 corkscrew crunch 

-2x 20 reverse crunch

-2x 40 bicycle

-2x 20 lying oblique crunch

-2x 20 leg raises (both sides)

-2x 20 inner thigh lift (both sides)

YEAH I'M UP TO DATE, FOR NOW AT LEAST

Thursday, April 23, 2009

Well yeah sure I'll remember what I ate, will type in later, well three days later I don't have a clue. I do remember that I swam 1950 meters, so that's it for my entry.

Wed. April 22, 2009

FOOD:

-breakfast: 3 egg whites with green onion, red pepper, and tomato

                     orange

-snack: mango and peaches (1 cup)with 1/2 cup of yogurt, scoop of protein powder and other

              powders

-lunch: 3/4  cup of cottage cheese

              carrots

              strawberries

              apple

-snack: apple with 1 tbsp of peanut butter

-dinner: can of tuna mixed with 1 tbsp of mayonnaise and dill seed

                place tuna mix on a bed of salad:cucumber, cabbage, onion, red pepper and tomato

-snack: 1/2 cup of popcorn

WORKOUT:

-intervals on the elliptical (22 mins)

- 4 min warmup, 5 intervals (1  - 1:45), with a 6 min cool down

_ not such a good workout, feeling quite tired today

WHOLE FAT BLASTER: 2x 15 weighted step up 7 lbs

 -2x 15 walking lunges 5 lbs

-2x 15 push ups

-2x 15 dumbbell row 7 lbs

-2x 15 split squat dumbbell curl

thighs:

-1x 15 inner thigh

-1x 20  "         "

-2x 15 plie squat

-2x 15 step up leg lift

abs:

-2x 30 bicycle

-2x 15 obliques

-2x 15 russian twist

butt:

-2x 15 romanian split squat

-2x 15 extension on the ball

-2x 15 donkey kicks

Tuesday, April 21, 2009

This week has been hectic and I'm just not doing as well as I should be.

FOOD:

breakfast: bran muffin

                   3 slices of pineapple

                   herbal tea

snack: yogurt with mixed berries and powders

lunch: chicken salad with balsamic vinagrette

            apple

            orange

snack: apple with 1 tbsp of peanut butter

dinner: 5 oz steak, oops not chicken or salmon

              greek salad with feta, tomato, cucumber and onions and balsamic vinagrette

WORKOUT:

-no cardio today, no gas today to do anything for some reason but decided I really had to do some weights

-2x 15 squat front shoulder raise 7lbs

-2x 15 push ups

-2x 15 deadlift 7 lbs

-2x 15 dumbbell curl to shoulder press

-2x 15 dumbbell flys

-2x 20 upward crunch

-2x 20 side crunch

-2x 15 lying oblique

-2x 30 bicycle