Monday:
Dumbbell bench press 3x26x12
Flat bench flyes 3x26x12
Seated dumbbell press 3x26x12
Tricep push downs 3x45x12
Standing tricep extensions 3x15x12
200 sit-ups of choice
Obliques with weight 2x17.5x25
B: 2 toast w/pb
L: protein shake
D: chicken wings

Tues:
B: 2 slices toast w/pb
L: Protein shake
D: 4 mango habanero wings
S: nutri grain bar
Workout:
Alternating curls 3x25x12
Bent over row 3x15x12
Dumbbell deadlifts 3x30x10
Alt hammer curls 3x25x12
Sit ups 200
Obliques w/17.5 weight 2x25
8.5 mile run 1281 calories

Wednesday
B. 2 slices toast w/pb
L: lean cuisine
D: protein shake
S: granola bar
Workout:
40 min jog - 3.5 miles training pace
Incline bench press 2x30x10 1x30x12
Peck deck w/dumbbells 3x25x10
Bench dips 3x10
Bentover dumbbell lateral raises 3x20x10
Seated dumbbell press 3x30x10
Overhead dumbbell press 3x15x12
Obliques 2x15x25
Sit-ups 200 of choice

Thursday:
B: 2 slices of toast
L: grilled chicken with rice, black beans, lettuce, sourcream, & shredded cheese, chipotle bowl, my body said "hey we need some carbs", I couldn't argue
D: protein shake
14x400 (2-2:10pace)
1) 2:09
2) 2:08
3) 2:10
4) 2:09
5) 2:08
6) 2:09
7) 2:10
8) 2:09
9) 2:07
10) 2:08
11) 2:10
12) 2:09
13) 2:09
14) 2:08
10 min warmup walk
10 min cool down
Total cals: 810 cals/ 6.5 miles total
*im not really aiming to burn calories in the above cardio workout but I just think its really cool to see how many calories can be burnt running/walking. A lot of people in the past have assumed I only run because I think it burns the most calories, so look, I don't, haha. Get this, I actually LOVE running. It's my go to, it keeps me sane and I just wanted to write that if you are one of those assuming ppl I'm writing to say that's not how I think!
Sit-ups 200 choice
2x15x25 obliques

Friday:
B:2 slices of toast w/pb
L: protein shake
D: I can't remember eating, but I drank my calories of gatorade & vodka
30 min jog/crosstrain

Saturday:
River
Rest day (THANK JESUS)
B: sausage biscuit
L: turkey & cheddar sammich
D: no dinner I fell asleep at 6pm haha

Sunday:
B: biscuits and gravy
L: slice of pizza
D: canes chicken
Hello Carbs, thank goodness for carbs, the kind you know you shouldn't have, but the kind you know you can justify with a 10 miler. : )

Loggin' in the information

Monday
B: protein shake 2 slices of whole wheat toast with pb
S: 1 cup of raw almonds
L: chicken breast with whole wheat pasta
D: chicken breast
Workout
Alternating dumbbell curls
3x12.5x12
Dumbbell curls
3x25x10
One arm dumbbell rows 3x15x12
Dumbbell deadlift 3x 30x12
Obliques 3x17.5x25
Sit-ups of choice 150
6 mile run

Tuesday
Bench press 3x30x10
Incline flyes 3x25x10
Bent over side laterals 3x25x10
Seated dumbbell press 3x25x10
Bench dips 3x10
Sit-ups 150
Obliques 2x15x25
B: two slices whole wheat toast with pb
S: powerbar post workout
L: one grilled chicken breast
S: raw almonds
D:Greek salad
Two glasses of white wine
Two vodka waters


Wednesday:
B: 2 slices of toast
L: chicken breast
D: chicken breast
2 small scoops of Nutella (sweet tooth)
40 min run 4miles
Alternating dumbbell curls 3x12.5x12
Hammer curls 3x12.5x12
Dumbbell curls 3x25x12
Bentover double rows 3x30x12
Tricep extensions 2x15x15
Sit-ups 150

Thursday:
6x400s
B: 2 slices of toast w/pb
S: almonds
L: grilled chick breast/protein shake
S:no snack
D: salad with grilled chicken
1) 2:06
2) 2:09
3) 2:08
4) 2:07
5) 2:09
6) 2:09

Friday:
B: 2 slices toast w/pb
L: protein shake
D: 1 cup of popcorn
Workout: 30-45 min jog

Saturday:
8 mile run
B: zilch
L: 1/2 turkey sammich
D: 8-9 grilled Cajun shrimp
3-4 vodka waters w/lime
1 lemon drop

Sunday:
B: biscuits & gravy
L: no lunch
D: Chinese with mostly egg noodles

... i can def tell my body is getting a little leaner which is what it has done in the past during training, don't worry, i'm sure i'll go back haha. I prefer to be toned instead of lean, but it really wouldn't hurt me to shed a few pounds in order to run this race, the lighter i am, the less my knees will hurt when pounding on the asphalt. I feel good and really hopeful about this race. Drinking was a mistake, good thing I did it in moderation, however, there's no way I would have driven around in that condition. Talk about pounding headache and feeling like crap. Cheap drunk for sure!

Back in the groove

Started another weight training program on top of my marathon training, I just wanna be in really good shape when I run Malibu. I find it definitely helps logging everything so I'm going to use this blog for that. Go me! - hey, I can be excited about this kind of stuff if I want.

Week one

Monday
3x12.5x12 bent over row
3x12.5x12 bicep curls
3x12.5x10 alternating curls
Obliques 2x15x25
Sit ups 100 choice
15 minute cool down walk on treadmill
6 mile run evening
B: 2 slices of whole wheat toast w/ 1 tbsp of peanut butter
S: 1 cup of raw almonds
L: 1 grilled chicken breast
S: 1 cup of pretzels
D: Protein Shake
Water: 2.5 quarts


Tuesday
Bench press 3x25x12
Incline flyes 3x20x10
Seated dumbbell press 3x25x10
Tricep extensions 3x15 x 12
Dumbbell side laterals 3x15x12
Bench dips 3x10
Obliques 2x15x25
100 sit-ups of choice
15 min cool down walk on treadmill
Speed work
12x400s walk a min and half in between at end 5 miles of cardio
Sit-ups 100 of choice
2x15x25 obliques
B: 2 slices whole wheat toast w/sugar free blackberry jam
S: 1 cup of almonds
L: 1 grilled chicken breast
S: 1 turkey burger party
D: whole wheat linguine noodles w/spaghetti sauce

Wednesday
6 miler
Alternating curls 1x12.5x10 2x12.5x12
Bicep curls 3x25x10
Hammer curls 3x12.5x12
Bent over row 3x25x12
Sit-ups of choice
Obliques 2x15x25
B: 2 slices wheat toast with blackberry jam(sf) w/protein shake
S: honey vanilla Greek yogurt w/almonds
L: grilled tilapia w/1 cup of pasta salad
D: one chicken breast

Thursday
Speedwork / cardio day
10x400s
Sit-ups 100 of choice
Obliques 2x15x25
B:two slices if wheat toast
S: protein bar
L: grilled chicken breast
S: Greek yogurt
D: chicken breast with salad

Friday
Incline dumbbell benchpress 3x25x12
Dumbbell side laterals 3x20x10
Seated dumbbell press 3x25x12
Triceps push down 3x45x15
Standing barbell tricep extension 3x15x15
Sit-ups of choice 200
Obliques 2x15x25
B:Greek yogurt
S: almonds
L: whole wheat pasta w/grilled chicken breast
S: protein shake
D: grilled pork chop, brown rice, bread pudding for dessert (that lasts for days)

Saturday
6 mile run
Sit-ups 100
B: oatmeal
S: powerbar
L: snacked on grapes & cheese cubes, one and half cupcakes (oops)
D: catfish w/shrimp
Bread pudding for dessert

Sunday
9 mile run
B: bowl of cereal
S: powerbar
L: rice with grilled chicken and hot sauce
D: grilled chicken breast

New Week New Things New Me

So this week I've started doing a weight training program on my lunch break and then still training for a marathon all awhile trying to eat healthier. We are on day 4 of this and it seems to be good. Training for the marathon is getting tough and I often wonder while running how I did this before. - I still have no answers, but my heart still wants it to happen. This Saturday will be my first run with the running club I just joined and I'm excited/nervous. I don't know why though. I mean, really, why? My body is sore from the weights but I'm hoping that I will get some great results by November and be in hopefully, the best shape ever. We will see. 

This is the look of exhaustion. From heat, from running, from controlled breathing, from hard work but it's also the look of relief of accomplishment, worries and life's crazyiness.

I did speed work at the gym Tuesday and ended up burning 595 calories, pretty cool!

Malibu in the Making

Oh HI! It's been a quick minute since I've written, I KNOW! But here's the deal, I now have a phone and I'm back at work with taking notes, burning calories and logging runs. This week will mark my second official week of training for my next marathon. First week was tough, I have opted to do good this time around which means cutting out a lot of things I eat, drink and smoke for leisure. The weekend came and I failed at the drinking part on one evening and boy did my body hate me on my long run day. Under different circumstances, drinking would not have been an issue but hey, I enjoyed seeing friends and being the sober one for the most part, I let loose a little on Saturday but boy did I pay for that Sunday and Monday. Note to self: don't do that shit.

I forget that when training how hungry you become. Everything looks good, but the good thing is my body self consciously wants to eat healthy, because unhealthy means feeling sluggish and believe me, that's the absolute last feeling you want to feel when running miles upon miles.

In a nutshell, I eat 5 small meals and snacks a day. Water is my new best friend, I drink 4 liters a day. Chicken breast and peanut butter are my top two choices of proteins and I still can't get two vitamins swallowed without holding my nose and still gagging. I have given myself a bedtime and my mornings are hard because I want to stay in bed. I keep thinking how rewarding November 11th will be for me and to be honest, I can't wait, but I physically need to, because I am nowhere near where I want to be in my training just yet.

Got nailed on my first training run, boyfriend had to use the pliers to get this baby out. Almost got my blister.

Stretching is a new hobby.

The cutest tanks for the chicks running the half marathon in Malibu, KC & Paris.

Week one... wore my ass out!

 

So get this...

i kept up with EVERY little thing I did, however, my phone pooped out Sunday night. So I couldn't email it to myself and it is long gone along with everything else saved in my phone.

lame game

Running Needs

Running Watch/Tracker

Jaybird Headphones

... what can I say... the girls got expensive taste


- oh yeah. If i failed to mention this to you, here it is on paper (internet) I'm running a marathon November 10th, there's something I wasn't sure I'd ever say again. But hey, when you got the itch, you gotta shut it up some how.

Week 4

Monday:
B: oatmeal
L: canes Chicken (weakness)
D: grilled chicken Mexican style salad
No workout

Tuesday:
Cleanse
Workout:
60 min on stationary bicycle
Bench press (3)40x5 (1)35x14
Incline bench press (2)40x5 (1)35x10
Incline dumbbell flyes (2)35x5 (1)35x6
Tricep pushdown (3)60x5 (1)50x15
Standing tricep extn (2)20x6 (1)17.5x10
Cable overhead tricep extn (2)25x5 (1)20x11
Standing calf raises (3)40x15 (1)40x25
Seated calf raises (3)40x15 (1)40x10
Obliques 2x50
20 min sauna

Wednesday:
Cleanse
Workout:
60 min stationary bicycle
Dumbbell bentover row (3)20x5 (1)17.5x12
Wide grip pulldown (3)75x5 (1)60x15
Standing pulldown (2)75x5 (1)60x10
Straight arm pulldown (2)60x5 (1)50x8
Dumbbell curls (3)35x5 (1)30x10
Dumbbell incline curl (3)30x5 (1)30x8
Shoulder press (2)30x6 (1)30x10
Obliques 2 sets of 25 each side with 20lb dumbbell
Overhead straight arm crunches 2(25)
Standard crunches 4(50)
Skull crushers 3(50)
20 min sauna

Thursday:
Cleanse
Workout:
60 min bike
Dumbbell shoulder press (3)30x5 (1)30x8
Dumbbell lateral raise (2)20x5 (1)20x10
One arm front raise (2)15x5 (1)15x10
Dumbbell shrug (3)35x5 (1)35x10
Bentover rear delt flyes (2)35x5 (1)30x6
Alternating shoulder press w/dumbbells (2)30x5 (1)30x15
Standing calf raise (3)35x9 (1)35x23
Seated calf raise (3)35x9 (1)35x10
Obliques 2(25)

Friday:
Cleanse during day
Dinner shrimp pasta (worst idea ever)
Workout: no workout

Saturday:
Food poisoning (I puked ALL day, thanks red lobster, never again)
Dinner two turkey hotdogs
No workout, however abs got a pretty good workout

Sunday:
Lunch -Turkey hot dog with one cup of potato salad
Dinner- grilled chicken taco salad and 1 cup of fresh blueberries & strawberries
Snack- Orange leaf frozen yogurt
Workout:
Bike ride to and from gym (12 miles)
Leg extensions (3)78x5 (1)66x8
Leg curl (3)97x5 (1)79x9
Leg press (3)99x5 (1)83x10
Calf raises on leg press (2)115x15 (1)99x30
Obliques 2(30) with 17.5 weight
Wallsits 3(30sec)
Romanian deadlifts (3)35x6
Standard crunches (50)
Overhead crunches (50)
Skull crushers (50)
Bicycle crunches (50)

After 4 I took pictures to see if I could see change within a week and I really can. The workout program I'm on is really pretty great and I'm happy that I'm sticking with it. I just need to work on eating clean. I did get a recipe book that I hope to try out this week. I need to do more protein too. But good news, I bought some jeans this weekend that were a size smaller than I normally get. This makes me happy!

Still going strong... Week 3

The only thing I had a tough time with this week was logging all of my workouts into my phone. I logged in on paper but just seemed to be too busy to type it up on my phone. So this week I'm just going to post my 15week progress pictures. I'll do a better job at logging my workouts into my phone this week, promise!!!

This week, I've decided to start my cleanse back up.My skin has been grossy josie and I'm going to a concert in a couple of weeks and want to be able to drink without drinking too much and feeling less guilty, apparently my cleanse will help me with that... haha.

New Workout Program - Week 2

Week 2

Monday:
B: 1/2 cup of oatmeal
L: protein shake
S: pretzels
D: protein shake

Workout:
1m Walk
3 m Jog
Bench press (1)35x10 (3)35x11
Incline bench press (2)30x11 (1)30x12
Incline dumbbell flyes (2)30x9 (1)30x10
Low pulley cable crossover (2)20x9 (1)20x11
Tricep pushdown (4)60x11
Standing tricep extensions (2)17.5x2 (1)17.5x13
Cable overhead tricep extn (1)15x11 (2)20x11
Standing calf raise (1)35x21 (3)35x20
Obliques (1)17.5x20 (2)17.5x25
Sauna 40 min

Tuesday:
B: 1 cup of oatmeal
L: chicken breast
D: protein shake
Workout:
Walk
Jog
Dumbbell bentover row
Wide grip pulldown
Straight arm pulldown
Dumbbell curl
Dumbbell incline curl
One arm high cable curl
Hanging leg raise
Weighted crunch
Dumbbell side bend
Abs of choice
Plank 2(1min)
Standard crunches 2(50)
Overhead med ball sit ups2(50)
Skull crushers 2(50)



Wednesday:
B: oatmeal
L: tilapia
D: pretzels w/a side of light sour cream - I know I'm weird
Protein shake
Workout:
45 min stationary bike
Dumbbell shoulder press 3(30x11) 30x12
Dumbbell front raise 3(15x9)
Dumbbell upright rows 2(35x9) 1(35x10)
Bentover delt flyes 2(25x9) 1(25x10)
Dumbbell shrugs 3(35x12) 1(35x12)
Standing calf raises 4(35x20) 2(35x25)
Oblique 3(17.5x25)
30 min sauna

Thursday:
B: oatmeal to go bar
L: protein bar with a big banana
D: protein shake
Workout:
Bicycle
Abs
Sauna

Friday:
B: oatmeal
L:spasagna
D: grilled chicken fajita thing, one big ass corn on the cob
Restday

Saturday:
B: oatmeal
S: cupcake
S: pretzel
D: five cheese ziti (the pros of being a long distance runner)
Rest

Sunday:
7.5 run
B: oatmeal
L: wings & beer
D: 3 double club specials
Aka I didn't give no shits about my diet after my race

New Workout Program - Week 1

Week One

 Monday:
B: pop tarts
L: wheat thins and lite sour cream (weird combo I know)
S:raw almonds
D: whole wheat pasta with spaghetti sauce
Workout:
Chest/triceps/calves
Dumbbell bench press 3sets of 17.5x12 and 1set of 17.5x13
Dumbbell incline bench press 2sets of 17.5x12 1 set of 17.5x10
Incline dumbbell flyes 2sets of 20x15 1set of 20x17
Cable crossover 1set of 15x10 2sets of 15x12
Triceps pressdown 3sets of 30x12 and 1set of 30x14
Standing tricep extn 2sets of 17.5x15 and 1set of 17.5x22
Cable overhead tricep extn 1 set of 15x15 2 sets of 30x12
Standing calf raises 3(35x25) 1(35x35)
Leg press calf raises 3(100x25) 1(100x30)

Tuesday:
B: protein shake
L: pretzels and 1 cup of pasta salad
D:protein shake & wheatgrass juice
Workout:
Back/biceps/abs
Cardio: 4 mile run
One arm dumbbell row 3sets 15x15 1set of 15x20
Wide grip pulldown 2sets60x15 1set 60x20
Standing pulldown 2sets60x15 1set
60x20
Straight arm pulldown 2 sets 60x12 1 set 60x6
Barbell curl 3 sets 15x12 1 set 15x7
Incline dumbbell curl 2sets 25x12 1set 25x15
One-arm high cable curls 2sets 12.5x12 1set of 12.5x7
Bent knee hip raise 2sets 20 1 set of 25
Crunches 3x50
Oblique crunches 3x20
Sauna:15 min

Wednesday:
B:protein shake
L:grilled chicken breast
D: protein shake & wheatgrass juice
S: raw almonds
Cardio:
3.5 Run 459 cals .50 walk 23 cals
Total cardio cals 502
Shoulders/traps/calves
dumbbell shoulder press 3(30x12) 1(30x10)
Side lateral raise 2(20x12) 1(20x10)
One arm front cable raise 3(10x10)
High cable rear delt flyes 2(20x15) 1(20x10)
Dumbbell shrug 3(30x15) 1(30x20)
Seated calf raise 3(35x30) 1(35x35)
Standing calf raise 3(35x30) 1(30x35)

Thursday:
B: protein shake
L:grilled tilapia with 1 cup of broccoli and cheese
S: one handful of pretzels
D: Protein shake & wheatgrass juice
S: 3 pickled okra, peanut butter crackers and one delicious blueberry cookie
Workout (Active rest)
5 m jog .5 warmup walk .5cooldown walk
Standard crunches 2x 100
Obliques w/15lb weight (2)25

Friday:
B: protein shake
L: pecan berry salad
D: canes chicken (when in rome)
3 mile Jog
200 sit-ups

Saturday:
No workout
B: 2 doughnuts (don't even like them but I was starving)
L: strawberry pecan salad
D: manicotti pasta, only one little slice

Sunday:
B: no breakfast
L: manicotti leftover
D: 1 cup of shredded chicken tortilla soup
6 mile run

-allergies got the best of me on Saturday, I felt like death no lie.

* The cool thing about this program is that you get 3 rest days... well, not really, you have like 1 haha, but if you look at the program layout it sure looks like it.

Thank God for personal Goals

And sticking with them. After 13 weeks of gym time and eating healthier, I have lost 26 lbs and I feel really good about it. For the last week of the program I decided to go on a cleanse since I wasn't able to run on my left leg. This weekend I wore some jeans I hadn't in a while and celebrated with my friends and cocktails.

Week 13

Monday
B: cleanse mix
L: Cleanse mix
D: Cleanse mix
S: herbal tea
- did have pre workout

Workout:
Dumbbell bench press (3)12.5x20
Incline flyes (3)12.5x15
Side lateral raises (3)8x12
Dumbbell shoulder press (3)12.5x12
Tricep pushdown (3)45x15
Tricep extensions (3)15x15
Obliques (3)15x25
Abs
50 overhead medicine ball sit-ups
50 skull crushers
25 Russian twists
50 standard crunches
25 crunches


Tuesday:
B: cleanse drink
L: cleanse drink
D: cleanse drink
Wheatgrass juice
Herbal tea
2 cubed slices of cantaloupe
No workout

Wednesday:
B: cleanse drink
L:cleanse drink
S: 6 oz of naked green machine juice
D:wheat grass cleanse drink
Workout:
One arm dumbbell row (3)12.5x20
Underhand cable pulldowns (3)60x20
Alternate hammer curls (3)12.5x20
Alternate dumbbell curls (3)12.5x15
Tricep kickbacks (3)12.5x15
Front raise w/dumbbells(3)12.5x15
Obliques (2)17.5x25
Abs
Russian twist 50
Standard crunches 50
Overhead med ball sit-ups 50
Skull crushers with medicine ball 50

Thursday:
B:1 cup of cubed cantaloupe & cleanse drink
S: 6 oz of naked mango juice
L: cleanse drink
D: cleanse drink
Workout:
Flat bench press(3) 12.5x15
Incline dumbbell flyes(3) 12.5x15
Seated dumbbell shoulder press(3)12.5x15
Overhead Triceps extensions (3)15x20
Alternate shoulder (3)12.5x15
Obliques (3)15x25
 Sauna 20 minutes

Friday:
B:cleanse
L:cleanse
D:cleanse
Cocktails: 3 vodka waters with lime
2 lemon drops, never do this if you have just gone a cleanse, your body will go in to shock lol.
Workout:
Dumbbell lunges(3)20x15
Seated calf raises on leg press(3)97x25
Seated leg press(3)115x15
Leg extensions(3) 35x12
Inner thigh machine (3)25x15
Outer thigh machine (3)25x15
Leg curls(3)97x15
Obliques (2)15x25
Standard Crunches 50
Overhead med ball sit ups 50
Skull crushers with med ball 50
Russian twists 50

Saturday:
B: no breakfast
L: 2 green chile grilled chicken quesadillas
D:2 fuzzys shredded chicken soft tacos
S: chips & guac
A ton of vodka and waters, ok maybe like 2 but if felt like more, two lemonadas, one very strong mango marg, and I was DONE!
No Workout

Sunday
B: no breakfast
L:2 shredded chicken soft tacos
D:2 shredded chicken soft tacos
S: Oreo blast from sonic (I felt I deserved it haha)
No Workout

 

 

The program that helped me tone my body was Lean Body Builder  and you can find it on bodybuilding.com. It helped a ton, now I'm about to start another today, excited about changing it up.

Week 12

Week 12
Down 23 lbs

 Monday
B: jello
L: 100 cal popcorn
D: veggie quesadillas made with wheat totrilla
No workout

Tuesday:
B: jello
S: 1 cup of black coffee
L: lean cuisine
S: sliced avocado
D: shrimp stir fry
No workout

Wednesday:
B: Greek yogurt
L: lean pocket
D: veggie quesadilla
Workout: 3 mile run
Ab workout

 Thursday:
B: 1 cup of honey but Cheerios w/1% milk
S: cup of black coffee
L: 1/2 cup of chicken noodle soup and 1/2 grilled cheese
D: protein shake
Workout:
4mile run
bench press dumbbells (3)15x15 111
incline dumbbell flyes (3)15x15 111
dumbbell side laterals (3)8x15 111
seated shoulder press (1)15x15 (1)15x13 (1)15x10
tricep extensions (3)15x15 111
3x25 obliques w/10 lb dumbbells on each side 111
2 mile Run
1x100 skull crushers
1x100 standard crunches
1x50  overhead crunches w/med ball

Friday
2 mile walk
leg press (3)80x15
leg extns (3)80x12
seated leg curls(3)80x15
standing calf raises
seated calf raises (3)95x30
Inner thigh (3)45x15
Bicycle 2 miles with a setting of 6 resistance
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell

Saturday:
B: cleanse mix shot of wheatgrass
S: 1 cup of sliced watermelon
L: cleanse mix
S: 1 cup of sliced watermelon
D: cleanse mix
6 ride on Bike trails
Bent over dumbbell row (3)15x15
Tricep kickbacks (3)15x15
dumbbell alternate curls (3)15x15
alternate hammer curls (3)15x15
Abs:
(2)50 standard
(2)50 overhead straight leg
(2)50 Russian twist

Sunday:
B:cleanse
S:mango naked juice
L: cleanse
S:mango naked juice
D:chicken broth as soup (yum?)
3mile walk
one arm dumbbell row (3) 15x15
underhand cable pulldowns (3)15x15
Alternate hammer curls (3)15x15
Dumbbell curls (3)15x15
Concentration curls (3) 15x15
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell


* ok so I forgot to take pictures after this week, so I'm letting you look at the ones from last week, I'll take next weeks photos that will complete my full 13 weeks in this training program. (then... on to the next one, which I'm getting excited about because this one is getting to be too routine for my liking, but so happy I started and I'm almost finished with it)

Week 11

Week 11

Monday:
B: dried apple chips
L: lean cuisine
D: chicken breast, light Caesar salad and 1 cup of broccoli
No workout!

Tuesday:
B:protein shake
L: lean cuisine chicken pita
S: raw almonds
D: salmon
Workout:
1 mile run
Bentover dumbbell row (3)12.5x15
Underhand lat pulldowns (3)60x15
Standing shoulder press (1)12.5x12 (2)12.5x15
Tricep extns (3) 12.5x15
Alternating dumbbell curls (3)12.5x15
Tricep pushdowns (3)45x15
Alternating hammer curls(3)12.5x15
Abs (2)50standard
(2)50toe touches with med ball
(2)25 overhead sit-up with med ball
(2)25 med ball Russian twist
Obliques (3)12.5x25

Wednesday:
B: Protein Shake
L: grilled chicken Greek wrap on a whole wheat tortilla
D: turkey jerky
Workout:
1 mile run
Dumbbell bench press (3)15x15
Dumbbell flyes (3)15x15
Side lateral raise (3)8x15
Sitting shoulder press (3) 15x10
Tricep extensions (3)15x15
Obliques (3)15x25
Abs:
(2) 50xstandard
(2) 50xoverhead toe tough med ball
(2)25xoverhead sit up with med ball
(2)25xrussian twists

Thursday:
B:Protein Shake
L: Lean cuisine
D: pork chop, Caesar salad, 3 vodka & waters with lime (when in Rome)

Workout:
No run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns(3)45x12
Dumbbell deadlift(3)15x12
Dumbbell alternating curls(3)15x12
Preacher curls(3)15x12
Alternating hammer curls(3)15z12

Friday:
B: grapes
L: nothing :/
D: Chicken Alfredo pasta
3 vodka water w/limes
Workout: no workout

Saturday: 5k day
B: Protein Shake
L: Vegetarian Pita
D: No dinner
I had a few Gatorade and vodka drinks

Sunday: rest day
B: Bloody Mary?
L: nothing
D: pizza, until of course I got motion sickness since I wasn't driving :(
- I woulda killed for a cupcake! haha

*so last week when I did minimum working out the one day I did do a 3 mile run I'm almost positive I have strained a muscle in my left leg. Sucks real bad. Back on the injury list but committed to a race I had on Saturday so i opted not to run much all week after I ran on Tuesday and on Wednesday night. I did the whole rice method of recovering and ran on Saturday.

Week 10

one word.... PATHETIC.

Concerts, plans in the evenings with friends, being sick... all these things contributed to my lack of getting work done in the gym. Felt like crap about it. Then got sick over the weekend so didn't do anything either. We did get grocery shopping done, you know back on the healthy foods and clean eating. I will be hitting it hard again and making up for lost time last week. I worked out twice last week, but that was all. So lame.

So basically my 12 week program has turned into 13... boo.

And on the 10th week

She fit into a pair of jeans she hasn't fit in for about 10 months! Just keep on keepin' on ...

9 Weeks later...

Well I'm 9 weeks into my 12 weeks workout program and I'm happy with the results and hard work I've put into it. I'm definitely feeling more energized, stronger, healthier and happier.  After the 9th week I'm down 21 lbs but my body looks more toned than it did in the beginning. My goal isn't a number, I don't want to be obsessive with a certain number or the idea of skinny. I want to have a toned body that takes hard work and motivation. I want to eat healthy, but again, I don't want to be obsessive about counting calories, I want to have a glass of wine if I want or a cookie and enjoy it without feeling guilty about it. I just don't want to be obsessive, that's when a vicious cycle of no good would happen to me. Seeing that I used to have an issue with Bulimia, I feel there are boundaries that I need to set for myself in order to stay healthy.


Week 9 was a little different as far as working out went. I had to lay off the high amount of cardio so that I could feel rested when it came to my run on Saturday. Note to self: lay off MORE next time.

Week 9
Monday:
B:oatmeal
L:chicken breast w/pretzels
D: protein shake
Workout:
6m run
Dumbbell bench press(3)12.5x15
Flat bench flyes (3)12.5x10
Dumbbell side laterals (3)8x12
Seated dumbbell press (3)12.5x15
Tricep pushdowns (3)45x15
Standing tricep extensions (3)15x15
Obliques (3)15x25
Abs
Overhead med ball 50
Straight leg with med ball 50
Standard crunches 50

Tuesday
B: protein shake
L:cottage cheese & wheat thins
D: subway 6inch tuna with jalapeños on honey oat bread (bombest of the bomb)
Workout:
2m run
Bentover dumbbell row (3)15x12
Underhand pulls downs (3)60x12
Dumbbell deadlift (3)30x10
Alternating dumbbell curls (1)15x10(2)12.5x10
Alternating hammer curls (3)15x10
Obliques (2)15x25
Sauna 20


Wednesday:
B:protein shake
L: tuna sammich
D: tilapia & salad
6m run

Thursday:
B:protein shake
L:protein shake
D:southwest chicken salad
No run
Dumbbell bench press (3)12.5x15
Flat bench flyes (3)12.5x12
Side laterals(3)8x12
Seated Dumbbell press(3)12.5x10
Tricep extensions (3)12.5x15
Obliques(3)12.5x25
Abs
Sit ups2x50
Skull crushers 2x50
Overhead crunches w/med ball 2x35 1x30
Russian twist (2)25

Friday:
B:protein shake
L: spasagna
D: pei wei
Workout:
(2)10 push-ups
(2) 25 mountain climbers
(3) sets of 100 jump rope
(3)15x25 obliques
(2)50 standard crunches
(2)50 skull crushers
(2)25 overhead w/med ball
(2)25 Russian twist
(2) 30sec planks

Saturday:
B: two slices of toast with peanut butter and 1/2 of a banana
L: hot wings (traditional style)
D: no dinner
*4 green beers, 4 miller lites, more miller lites, and wine (drinking binge)
8k race

Sunday:
B: no breakfast
L: turkey burger
D: one slice of pizza
S: popcorn and some sweet tart gummies at the movies

Week 8

Week 8:

Monday:
10 min stair stepper
Medicine ball squat (3)6lbx15
Dumbbell lunges(2) 10lbx20
Seated leg curl (3)4x12
Stiff legged dead lift
Calf raises on leg press(3)60x25
Leg press(3)50x12
Leg extensions (3)4x12
B: Protein Shake
L:hummus w/wheat thins
D:no dinner so sleepy

Tuesday:
B: Protein Shake
S: snap peas
L: Protein shake
S: Pnut butter crackers
Afternoon workout: 1 mile run
D: 1/2 cup pasta salad, 4inch turkey sandwich on white bread :/ with 7 crackers and 7 cubes of cheese - cheese not recommended if you haven't eaten it in 8 weeks, talk about a burpy 5 .5 mile run ewe
Evening workout:
5.5 mile run
One arm dumbbell row (3)15x10
Alternate bicep curls(3)10x15
Bentover flyes (3)10x10
Stiff legged dead lift(2)15x15
Alternate hammer curl(3)15x12
Standing barbell curl (1)10x10 (2)10x12
Obliques(2)15x25
Abs

Wednesday:
B:protein shake
L:protein shake
S: raw almonds & snap peas
D:Chicken breast w/broccoli and some pretzels
Afternoon workout: 1.5 m run
Evening Workout:
4 mile run
Dumbbell bench press(3)10x15
Flat bench dumbbell flyes(3)10x15
Side lateral raises (3)8x12-this is seriously so hard for me to do, may try starting out with this if I have to do it in a workout in the future (I'm such a baby)
Seated dumbbell press(3)10x15
Tri pushdowns machine (3) 35x15
Standing tricep extns(3)15x15
Obliques(2)15x50
Abs
Overhead w/medicine ball (6lb) 2x50
2x50 standard crunches
2x50 skull crushers

Thursday:
B: Protein shake
L: Protein shake
S: 2 pineapple slices, 2 slices of cantaloupe, 2 strawberries
D: 1 very tiny tilapia fish filet seasoned with lemon juice and pepper, 10 wheat thins & hummus
Afternoon workout: 1.5 mile run
Workout: Cardio
2 mile run

Friday:
B: 4 slices cantaloupe & 2 strawberries
L: guacamole chicken salad
D: pretzels

Workout:
3mile run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns (3)60x15
Barbell deadlift(3)30x12
Dumbbell alternate bicep curl(3)12.5x12
Alternate hammer curls(3)12.5x15
Obliques(2)15x25
Abs(2)12x25 overhead med ball

Saturday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: no lunch
D: sushi
4m run
4 vodka/waters , 2 miller lites

Sunday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: vegetarian quesadillas
D: no dinner
S: 1 cup of vanilla bean frozen yogurt
No Workout!

** Successfully down 20 lbs!

Week 7

* Monday
B:protein shake
L: rice,black beans, lettuce, lite sour cream and fajita chicken
D: pb & j on wheat bread
No workout

* Tuesday
B:protein shake
L:protein shake
D: tuna sandwich on whole wheat bread with lots of jalapeños
Evening workout
3m Run
Dumbbell bench press(3)12.5x12
Flat bench dumbbell flyes(3)12.5x10
Side lateral raises(3)8x10
Seated dumbbell press(3)12.5x12
Tricep pushdowns (3)30x12
Standing tricep extensions (3)15x12
Obliques (2)15x50
Crunches

* Wednesday
Afternoon Workout: 1 mile run
B:protein shake
S: 1 cup of blk coffee with truvia and creamer
L:protein shake
S: 100 cal pack of raw almonds
D: Caesar salad
Evening Workout:
5 m run
Bentover dumbbell row (3)12.5x15
Dumbbell tricep kickbacks(3)12.5x10
Dumbbell alternating bicep curls (3)12.5x12
Alternating hammer curls(1)12.5x12 (2)12.5x15
Obliques(3)15x25
Crunches
(2)50x straightleg w/med ball
(2)50x standard
(2)25x Russian twist
(2)25x overhead arm crunch

* Thursday
Lunch break workout: 1 m run
Evening:
2.5 mile run
B:protein shake
L:protein shake
D: teriyaki chicken w/edamame

* Friday:
Morning:
B:1 banana and a protein shake
S: 1 cup of black coffee with Splenda
L: protein shake
S: peanut butter crackers
D: whole wheat spaghetti, lite Caesar salad and baked Italian chicken with fat free Italian dressing
evening: 1 mile run
Bench press (3)12.5x12
Incline dumbbell flyes(3)12.5x10
Dumbbell shoulder press(3)12.5x10
Standing tricep extensions(3)15x15
Obliques (2)15x25

* Saturday:
Cardio 5k race
B: oatmeal w/wheat bread
L: whole wheat spaghetti
D: protein shake
4 vodka waters & 1/2 beer

* Sunday
B: oatmeal w/whole wheat toast
L: slept through lunch
D: Grilled chicken tortilla soup
S: Cadbury egg
S: 1 cup of vanilla bean frozen yogurt.

* no workout on Sunday, because I was sick as a dog. Which means I have to workout on a Monday... ewe yuck! I'll have to begin week 8 out with Legs, not excited about this! Oh well, feeling a LITTLE better than I did Sunday!


At the end of the week I had lost a total of 17 lbs

Halfway there

So, here I am, halfway into my 12 week program and I'm feeling really good. What I do need to work on is my diet on the weekends. It's so easy to say yes to a nice dinner with W. But I need to buckle down to get the most out of what I'm working so hard for. I've lost a total of 15 lbs, 17 on Friday but then I ate not as healthy on the weekends, seriously need to be better on the weekends. I am seeing improvement and plan on posting pictures of the results I've gotten in the last 6 weeks. Posting pictures is a little embarrassing to me, but at the same time it motivates me to keep on. I just want you guys to realize that I know I'm nowhere close to my ending results and I'm not doing this blog and weight loss/ toning program to show off by any means. I'm doing it for me, so that I stay consistent and the pictures are just a reminder of me actually getting the results I need in order to stay motivated.

I'm trying to take pics after every 3 weeks, so it doesn't get too annoying!

Week 6

Monday:
B: Protein Shake
L: peanut butter and strawberry jam sandwich made with all natural pb , wheat bread and sugar free strawberry jam
D: Asian grilled chicken salad
No workout

Tuesday:
Morning workout: 1mile run, 100 standard crunches, 50 Russian twists, 100 skull crushers
B: protein shake
L: pretzels & mustard (I'm weird I know)
D: no dinner :/
evening workout:
began 3.5mile run
One arm dumbbell row(3) 15x12
Alternate dumbbell curl (3) 10x15
Alternate hammer curl (3) 10x15
Obliques with weights (3)15x25

Wednesday:
B: protein shake
L: 1 cup of honey nut Cheerios with 1 % milk
D: protein bar
No workout (funeral)

Thursday:
Morning: 1m run
200 ab workouts
B:protein shake
L:protein shake
D: errr none
Evening workout:
2.5 mile run

Friday:
B: protein shake
L: tuna fish sandwich,made with wheat bread & lite mayo, with lots of jalapeños
D: 8 hot wings (original, not boneless) - if you guys haven't noticed a pattern every week I eat wings at least once, my favorite meal is hot wings and beer, didn't have the beer but had wings! Did have two glasses of (classy) boxed wine
Workout:
3m Run
Flat bench flyes (3)12.5x12
Incline bench flyes (3)12.5x10
Dumbbell front laterals (2)10x15
Shoulder press (3)12.5x 10
Standing tricep extensions (2)15x20
Bent over flyes (3)10x10
Obliques w/dumbbell (2)15x50

Saturday:
B: Protein Shake
L: Sushi
D: Protein Shake
(2)Vodka water/lime
Workout:
2.5 m run
One arm dumbbell row (3) 12.5x15
Alternating dumbbell curls (3) 12.5x10
Standing dumbbell curls (3)12.5x10
Alternating Hammercurls (3)12.5x12
concentration curls (3)10x10
Abs Medicine ball (2) x50
Standard crunch x100
Russian twist (2)x25
Obliques (3)15x25 -each side


Sunday:
B: Breakfast Burrito,egg white, bell pepper, wheat tortilla side of salsa
L: green beans, jello (sounds weird I know)
D: rice, lettuce, lite sour cream, blackbeans and fajita chicken bowl
Afternoon Cardio/leg Workout:
6 miles on bike trails
Evening workout:
Leg press (2)50x10 (1)50x12
Leg extensions (3) 40x10
Leg Curls (3)50x10
Lunges (3)20x20
Squats (3)12x10
Dead lift (3) w/12 lb medicine ball x10
Calf raises on leg press (3)50x25

Asian Grilled Chicken Salad

Asian Grilled Chicken Salad

Ingredients: ¼ cup pineapple juice, 1 tbsp of soy sauce ( I use the low sodium kind), 1 tsp of brown sugar (I substituted with truvia) , 1 clove garlic, finely chopped, 2 (8 ounce) boneless, skinless chicken breasts, 1 package of Asian Island Crunch salad kit.

(the recipe also calls for bell pepper and onion but I don’t like either so I skip those)

Directions:

1)       Combine pineapple juice, soy sauce, sugar and garlic with 1 tbsp of the provided sesame ginger dressing (comes with the salad kit) in a small sauce pan. Bring to a boil and then reduce heat.

2)       Heat the grill to grill chicken or grill in a pan on stove. (I usually prepare all my chicken on    Sundays or Monday so that part is out of the way, otherwise I have to wait until my chicken is done, and when I’m starving, it simply just takes way too long)

3)       Baste chicken with pineapple sauce mixture.

4)       Slice chicken into strips. Place salad blend in a large bowl with all of the provided ingredients in the salad kit and toss the salad with the remaining dressing.

5)       Place the chicken strips on top of the salad & Enjoy!!

Week 5

Monday
No workout
B: Protein Shake
L: pretzels & a pickle
D: pasta salad
Tuesday
Flat bench press (3)10x15
Incline dumbbell flyes (3)10x12
Dumbbell side laterals (3)8x10
Shoulder press (2)10x10 (1)10x12
Standing dumbbell tricep extensions (3) 10x15
50 standard crunches
25 skull crushers
25 overhead crunches
Evening 3mile run
B:protein shake
L: protein shake
D: 1/2 baked fish and cup of brown rice
Wednesday
B: protein shake
L: Asian grilled chicken salad
One arm dumbbell row 10x10 (2)10x12
Hyperextension (3)10x10
Alternating hammer curl (2)10x10 (1)10x12
Standing dumbbell curls (3)10x10
Bentover flyes (3) 16x10
2.07m Run
D: Salmon, 2 rolls,tomato basil soup, creme brûlée , 1 1/2 red wine
Thursday:
No workout
B:protein shake
L: pretzels
No dinner ( I was exhausted, I took an 8 year old to Chuck e Cheese, they only had pizza there, I wasn't about to eat pizza, by the time I got home, I was dead sleepy)
Friday:
2m run
B: protein shake
L: protein shake
D: grilled chicken pita
4 coors light beers
2 water w/vodka & lime
Saturday:
Lunch: grilled chicken taco salad & seven chips
Snack: s'more cupcake (I was rewarding myself with a cupcake for my hard work)
2.5 run
Dumbbell bench press (3)10x15
Flat bench dumbbell flyes(3)16x12
Dumbbell side laterals(1)16x12 (2)16x12
Seated dumbbell press (3)10x12
Tricep extns (3)10x15
Abs 2x50 standard sit-ups 2x50 skull crushers 2x25 Russian twists
5 coors lights
3 vodka/water & limes.... I stayed out 2 hours later than the night before ha.
Sunday:
Bww
1 hour bike trails
1 hour walk with Shoba
Grilled Chicken lettuce, rice & blackbeans with fat free sour cream

*After week 5 I'm down 15 lbs and so excited about it. It's been hard work I am not going to lie, but very worth it. I have added extra cardio, and plan on upping that some more this week. I've got 20 more lbs. to get to my goal, but I hope to lose like 30 more so that I have 10lbs to fluctuate with. I know it sounds crazy, but I let myself gain a lot of weight so I've got more work to do!

Week 4

Monday
No workout
Prepared all my weeks meals
B: 1/2 green smoothie
No snack
L: 1 hot pocket & ranch (not the healthiest meal, at least I only had one ha)
No snack
D: salad with baked fish

Tues:
B: pomegranate
No snack
L: 1 sliced avocado, I cup of yams, & banana protein shake
No snack
Dinner: protein shake
Workout: 10 min stationary bike, bent over row (2)12.5 x 10 & 12.5x12 standing shoulder press (2)25(12.5 each side) x 10 & 25x12, bicep curls(2) 25(12.5lb dumbbells) x 10 & 25x12,front dumbbell raises 20x10, (2) 20x12,
hammer curls (2)25x10 25x12, obliques (3)15lbx25

Wednesday
2.5 mile run, 15 min on stationary bike, 100 sit-ups
B: protein shake
No snack
L: protein shake
1 glass of herbalife tea
D: 2 sliced avocado

Thursday
1 mile morning run
4x50 sit-ups
2x25 skull crushers

Friday
1.37 run
Tricep extensions (2)15x12(1)15x15
Obliques 3sets of 15x25 each side
Bentover row (2)12.5x12 (1)12.4x15
Should press (1)12.5x10 (2)12.5x12
Hammer curls (1)12.5x10 (2)12.5x12
Shoulder flyes 3 sets of 10x12
Bicep curls 3sets of 10x12
Sit-ups 2x50 standard
Skull crushers
Russian twists 2x25

Saturday

No workout
B: protein shake
L: corn dog
D: pretzels
* corndog wasn't really the ideal meal, but I went to the affair of the heart and I was STARVING and that's the only thing that looked good to eat, plus I love mustard. Guess it was a better choice than triple fried oreos haha.

Sunday
1.5 mile run

Dumbbell press 3 12x12
Flat dumbbell flyes 7.5x12 (3)
Side laterals 7.5x10(3)
Shoulder press 12.5x10(3)
Tricep extns (2) 15x12
Obliques 15x25
B: oatmeal with sliced bananas
L: no lunch
D: Asian zing chicken wings
* got sick :/ , there is a good chance since I’ve been eating healthier that the chicken wings made my stomach ache, but then again I did get a little car sick on the way home (which is like a 2 mile drive) and I was pukey the rest of the night. Yuck!

-Unfortunately, I didn't do any leg workouts this week, I run a lot so it's hard to do legs on the same days as running, I WILL work it in this week. This past week I needed the running more for clearing my mind than anything so I didn't find time to trade it out for a leg day.  This week I can tell my body is changing when I look in the mirror, it's exciting.

Looking forward to the next 4 weeks of this workout program. After 4 weeks, I have lost a total of 10 lbs and lost some inches around the waist! Yay me, yay health & fitness!

4 weeks

I've been on this healthy journey for 4 weeks starting this week and I wanted to show you guys some progress pics. They aren't extreme but I see some change. Getting stronger & healthier everyday!

The pictures on the left are my beginning and a little embarrassing lol but the right is me in transformation!

Happy healthy Thursday :)

Before Week 1                                            After Week 3

Before Week 1                                                        After Week 3

Bummer

So after logging in everything ate and my workouts last Friday, I realized this morning that it was all lost. Bummer. We did get new computers and the guys didn't transfer the data. So not only was that lost but I have no way of finding it and much more work to do. Happy Monday! I will continue to log this week, I just have lost my information from last week, but I PROMISE I did work in the gym.

So sleepy!

Week 2

1/21/13 Monday

B: Oatmeal with Apples
S: 1 cup of black coffee
L: ½ green smoothie, smoothie included flax seed, ½ banana, 9 raspberries, 11 blueberries, 7 blackberries, 2 cups of kale, 1 cup of spinach
S: 1 cup of raw almonds
D: 1 cup of spicy turkey chili

Workout: 1.5 mile run on treadmill, Incline dumbbell bench press 2 sets of 20x10, 1 set of  20x15. Lying flyes 2 sets of 20x12, 1 set of 20x15, Dumbbell side laterals, 3 sets of 16x10, Standing dumbbell press 3 sets of 20x10, Tricep kickbacks 2sets of 10x10 and 1 set of 10x12, Standing tricep extension 3 sets if 10x12, 1 set of 50 crunches, 1 set of skull crushers.

1/22/13 Tuesday

B: Oatmeal Casserole
S: 1 cup of black coffee
L: 1 cup of Spicy Turkey Chili, 5 simply naked pita chips, ½ green smoothie
S: 1 cup of raw almonds
D: 1 Green Smoothie

Workout: 2 mile run, 2x25 mountain climbers, 2x50 jumping jacks, 2x25 speed skaters, 1x7 burpees 1x5 burpees (obvs. these aren’t my specialty) 2x25 jump squats, 2x25 front kicks, 2x10 pushups, 2x30sec planks, 2x50 standard crunches, 2x25 bicycle crunches, 2x25 russian twists, 2x50 skull crushers

1/23/13

B: Oatmeal Casserole
S: 1 cup of black coffee
L: 1 cup of spicy turkey chili
S:  Simply Naked Pita Chips (12)
D: Pita chips and hummus

Workout: 1 mile run arm dumbbell row 2 sets of 10x12 1 set of 10x20  Alternate Dumbbell Curl 3 sets of 10x10 Alternate hammer curl 2 sets10x10  1set 10x12, dumbbell push press 1 set of 20x10 1 set of 20x12 and 1 set of 20x15 1x dumbbell deltoid raises 3 sets of 16x12, 2x50 standard crunches and 2x50 skull crushers, .25 mile cool down jog.

1/24/2013

B: greek yogurt/peanut butter filled banana slices (frozen)
S: 1 cup of black coffee
L: Sushi and edamame
S: peanut butter crackers
D: pita chips w/hummus and ½ a green smoothie

Workout: 2 mile run, 2 sets of 20x12 & 1 set of 20x15 bench press, 3 sets of 20x10 incline flyes, Bent over side laterals 16x10 16x12 and 16x15, seated dumbbell press 20x10 20x12 20x15, Dips 3 sets of 10, Overhead dumbbell extensions 2 sets of 10x12 & 1 set of 10x15, 2x50 standard crunches and 2x50 skull crushers w/medicine ball.

1/25/2013

B: Green Smoothie
S: 1 cup of Black Coffee
L: Chicken Teriyaki Wrap and like 11 fries (damn it)
S: No Snack
D: 4 Italian nachos (grilled chicken)

Workout: 3 mile run

* I consumed alcohol  to an intoxicating amount for the first time in 3 weeks, and I got Patrick Schwasted, lesson learned

1/26/2013

B: 2 eggs, 4 pieces of bacon, 2 biscuits and gravy (hungover breakfast)
S: No snack
L: No Lunch
S: No snack
D: Salad, 3 rolls (hello carbs), this was going to be my cheat meal, but I couldn’t eat my chicken fried chicken L

Workout: No workout, I napped most of the day. This is WHY I shouldn’t try drinking when trying to be healthy. It was a very unproductive day.

1/27/2013

B: Omelet made with egg whites, filled with avocado, jalapenos and cream cheese
S: No snack
L: No lunch
S: 2 choc. Chip cookies
D: Cheese Ravoli (thank you cheat meal) & salad

Workout: 1 mile run, 2 sets of 10x10 and 1 set of 10x15 bent over dumbbell row, 3 sets of 20x12 hammer curls, 3 sets of 20x10 bicep curls, 2 sets of 16x10 and 1 set of 16x10 Side Laterals, 2 sets of 10x10 and 1 set of 10x12 Concentration Curls, 2x25 oblique, 2x50 standard crunches, 2x50 skull crushers

 

- I haven't decided if I will post progress pictures at the end of next week or after week 4! It makes me nervous to just put it all out there, but I will say I can def tell these days!

Oatmeal Casserole

Hello healthy morning eatin' and dare I say yummy.

Ingredients that I used were:

3 tbsp of greek plain yogurt
2 cups of whole grain oats
1/2 cup of walnut pieces
1/3 cup of truvia baking sugar substitute
1 tsp of baking powder
1 1/2 tsps of cinnamon
1/2 teaspoon of sea salt
2 cups of almond milk
2 tbsp of egg whites
1 tsp of vanilla extract
2 frozen ripe bananas
1 cup of raspberries (next time I will use raisins or blueberries)
1 cup of dark choc chips

Directions:

Preheat oven to 375 degrees
Spray an 8 inch baking dish with cooking spray

Combine oats, half of the walnuts, half of the berries, half of the choc chips, sugar, baking powder, cinnamon and sea salt in a bowl.

In a separate bowl, mix together the almond milk, yogurt, vanilla extract and egg whites. helpful tip: I added a little water to the yogurt and microwaved it to make it more of a liquid substance so that it would mix a little easier

Slice one of the bananas and line the bottom of the dish with the bananas slices. On top of the bananas spread the oat mixture evenly, pour the milk mixture onto the oat mix and bananas. Top with the other banana, walnuts, choc chips and raspberries left over.

Bake for 35-40 minutes... Enjoy breakfast for the rest of the week! This makes about 6-8 servings

Quick Lasagna Recipe

I've decided I am going to share a recipe(s) of the week that I use in my healthy eating diet thing I have going on here. I think it's easier to eat healthy when the meal is already prepared for you. I like my lunch breaks but in the past since I didn't have time to prepare a meal I ended up settling for whatever was quick and easy, which usually ended up being hotpockets and snacks. I have started dedicating a day to cooking my healthy meals for breakfast and lunch. During week one, if you looked over my workouts and food choices, you will see the name "quick lasagna" pop up for my lunch meals.

First, I must say this doesn't taste like lasagna... instead it reminds me of goolosh or hamburger helper. This is the closest thing I can think to compare it too and keep in mind I haven't eaten beef in 15 years. Regardless, it didn't taste horrible, in fact I thought it was way better than it looked and found it very filling.

Quick Lasagna
1 package of whole wheat bow tie pasta
1 tbsp of olive oil
1/4 cup of chopped onion (optional.. i don't like onion so i skipped this step)
1 tsp of minced garlic
1 lb of extra lean ground beef OR ground turkey breast
Salt and black pepper
1 cup of non fat cottage cheese
2 tbsp of parmesan cheese (optional... i didn't use this, i think it smells like dirty feet... just being honest, so I substituted italian seasoning)

Cooking Directions
1. Bring a large pot of water to boil. Add the bowtie pasta and cook accordingly, when finished, drain well.

2. Meanwhile, heat the oil in a large skillet. Add the optional onion and garlic and saute until the onion is soft, about 5 minutes.

3. Add ground turkey (beef), stirring to break up any clumps of meat until cooked through, this takes about 10 minutes. Add salt, pepper and italian seasoning.

4. Add the cottage cheese and mix well. (it starts getting gooey)

5. Divide the pasta into bowls. Pour the mixture on top of the pasta and sprinkle your dirty feet dust (i mean parmesan cheese) on top.

This makes 4 servings

5 lbs down... 35 to go

1/14/13 Monday

Breakfast: Protein Shake

Snack: Peanut butter Crackers

Lunch: Quick Lean Lasagna

Snack: Yogurt w/raspberries & Almonds

Dinner: ½ energizer juicer, sun chips and Hummus

Workout: Rest Day

1/15/13 Tuesday

Breakfast: Oatmeal

Snack: 1 cup of raw Almonds

Lunch: Quick Lean Lasagna

Snack: Natural Frozen Fruit Bar

Dinner: Sliced cucumber with Sabra Hummus

Workout: 1 mile run @ 11:00, Arm workout

Bicep Curls, Shoulder Press, Bent Over Dumb bell row

10 minute cool down on treadmill and 2x50 crunches, 2x25 Skull crushers

1/16/13 Wednesday

Breakfast: Protein Shake

Snack: 1 cup of black coffee w/Truvia

Lunch: Wheat thins and Hummus

Snack: ½ Energizer Green Shake

Dinner: Wheat thins & Hummus (addicted to Hummus)

Workout: 1 mile run @

Bench Press, Incline Flies, Seated Dumbbell Press, Dumbbell side laterals,

Tricep Extensions and Alternating Hammer Curls w/dumbbells, 2x50 crunches, 2x 25 skull crushers, 10 minute cool down on treadmill          

1/17/13 Thursday

B: Cinnamon Spice & Oats

S: 1 cup of black coffee

L: Quick Lasagna

S: 1 cup of raw almonds

D: ½ Green Good Morning Juicer Mix

Workout: Cardio/Active Rest Day. 30 minutes on the treadmill, ran 1.5 miles and finished the 30 minutes with speed walking. 2x50 Jumping Jacks, 2x25 Mountain Climbers,2x25 speed skaters, 2x50 standard crunches, 1x11 Bicycle Crunches (hard!) 1x15 Bicycle Crunches, 2x25 Skull Crushers, 10 pushups and 1 plank @ 30 seconds.

1/18/13 Friday

B: Protein Shake

S: 1 cup of black coffee

L: Quick Lasagna

S: no snack

D: 1 cup of spicy chicken and black bean soup

Workout: Rest

1/19/13 Saturday

B: Egg whites sprinkled with flax seed and seasoned with sea salt and black pepper

S: Celery w/all natural peanut butter

L: Skipped (oops)

S: 1 cup of raw almonds

D: Catfish platter… down fall. Eek!

Workout: 1 mile walk on treadmill at an incline of 5. 2x10 and 1x12 of Squats. 3x10 dumbbell lunges, 3x25 sec wall sits, 2x25 seated calf raises and 1x50 seated calf raises, 2x25 standing calf raise and 1x50 calf raises, 3x50 bicycle crunches and 3x12 lying leg raises.

1/20/13 Sunday

B: Celery w/all natural peanut butter

S: ½ cup of raw almonds

L: Chicken Torilla soup (and chips & queso, but not as much as I would usually eat, probably stopped at like 12 chips haha)

S: no snack

D: 3 pieces of sushi and one glass of merlot

 

Workout: 3 mile run

Baby Steps

Since I know reading someone's diet and fitness blog can be SUPER boring to some, I've decided I'll post at the end of the week to show my log of what exercises and meal plans I followed throughout the week. Wish me luck!

I'm really excited about this! Right now I've started a 12 week program and so far it is already tough as crap! I really pray and hope I stick to it! 

My goal involves losing 2lbs a week (according to the program anyway) But really I just want to get to a happier place physically. I'm on my way!

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

apparently i'm a big fan of exclamation points!!!!!

Now vs. Never

So, I've tried doing this whole health and fitness blog before and I simply fell off the wagon and started eating whatever I wanted and basically doing whatever I wanted. Well, that girl, that mindset, we are in HIGH hopes to change.

Not only am I hoping to change my body physically but I'm trying to become a happier version of me. I think the key is giving my body the nutrients it needs, the exercise it takes all to up the confidence level.

Within the past month, and man it feels good. It's so nice when it's over. Right now, it's still a little rough when I'm running but it's so worth it when it's over.

I'm starting a 12 week plan by February 1st, if not sooner. It will involve a healthy diet, lifting weights and lots of cardio.

I'm hoping by the end of the year I will have transformed Jeri Kaye a little bit. My goal is not to lose weight, my goal is to be completely healthy. To me it's not about a number is about being in good shape and being a happy me when I look in the mirror.

I do plan on posting progress photos. I will definitely put up my before pictures in a few weeks when I can see some difference. I will post my daily meals, workouts and emotions. (hopefully they will all be positive)

With all that said, to be continued...