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...