Archive | July, 2012

Success!

31 Jul

Here’s my run for today, getting faster, you better watch out:

And the food:

Totals 1,251 99 62 53
Your Daily Goal 1,580 217 53 59
Remaining 329 118 -9 6
Calories Carbs Fat Protein

Today was the last day of the cleanse because the 5lbs I gained on vacation is gone (hooray).  I will continue clean eating, of course.  Nutrisystem is pretty much over so I will be discussing my diet practices soon. I took some gazpacho and made fish stew tonight.  Gazpacho is a great way to eat raw veggies, give it a try. I will edit this with a recipe later, my internet connection is acting like a real jerk right now.

Happy Monday!

30 Jul

I didn’t run yesterday.

But I did run this morning:

Yep, two miles, baby. I will also do the first day of my pull-up workout which is this:

2×10 Shoulder Circuit (Y’s, T’s, and I’s for those of you who know what’s up)

2×10 Band horizontal abduction

2×10 Wall Angels

2×10 Plank Press ups

3×15 Close Grip Front Lat Pulldown

3×15 Push ups

3x1min Plank

3×15 Standing Wide-Grip Cable Row

3×15 Bicep Curl with shoulder press

3×15 Standing Cable push/pull

Also…I’m doing a nutritional cleanse, which means I’m eating really clean for the week, but also I added in this Bragg Apple Cider Vinegar Drink.  It’s actually not all that bad and I feel great after I drink it.  The apple cider vinegar is good, it’s the lemon juice that really puckers me up. It’s supposed to do a few things for you, mainly stabilize blood sugar.  This is good if you have, say, been eating less than ideal on a week of vacation. 

Here’s the recipe:

12oz water

1-2 T Bragg Apple Cider Vinegar

1-2T Fresh lemon juice

1tsp cinnamon

Mix and chug! Before meals is ideal.

 

Pull-ups

29 Jul

Pull-ups have been my new challenge this year (my shoulders are mad weak). Last year I started doing pushups for the first time so this seems like an appropriate new challenge.  As luck would have it, I just found this awesome 3-week exercise program:

http://greatist.com/fitness/i-want-to-do-a-pullup-022012/#

I will be following this program for the next three weeks on Monday, Wednesday, and Friday.

Wish me luck! Or better yet, do it with me!

 

Stay-cation

28 Jul

So…my cousins came down with their two girls for a little vacation (a stay-cation for me).  The week wasn’t a total failure nutrition/workout-wise, but I’m not looking forward to stepping on the scale on Monday.  I stayed under my overall calorie goals everyday except one, but not everything I ate wasn’t nutritionally dense.  The problem is..we eat family style.  So while I didn’t ORDER french fries….I ate plenty of them!  I missed one run, but that’s because between a day at the beach and the aquarium I walked about 37 miles in flip flops and I just couldn’t make another run happen on those feet.  Tomorrow starts a new week, and I will try again.  For the record, lunges were performed on this beach.  Also….a nap.

Next week’s goals:

10% Increase in distance (5.38 miles)

Average mile under 14 minutes

Cleanse week nutritionally: (Fruits, vegetables, lean protein)

Had so much fun with my girls!

 

 

Morning run

24 Jul

Guess who got up at 6 this morning for a two mile run? That’s right, this girl! That’s huge considering I’m not a morning person. And to be honest, it felt really good. The only trouble is that my phone couldn’t get a GPS signal til almost halfway through so I’m not positive about my pace, but I’m pretty sure i was somewhere between 13 and 14 minute mile. The rest of the week I’m working out sans gym because I’m on vacation. Tomorrow is a leg workout on the beach! I’m under my calorie count for today, but I did eat french fries at dave and busters. Made my tum sick 😦 Better decisions tomorrow, perhaps. Til then, goodnight!

image

Monday Monday

23 Jul

Here’s today’s workout and calorie count.  Not much to say about it, other than I really had a few more calories than this.  I couldn’t find the nutrition info for my salad dressing.  We ate at Marlow’s Tavern and I had the Tavern Salad.  It comes SOAKED in a vinagrette of some sort.  They apparently don’t have their nutrition info posted.  That’s scary.

Totals 962 81 34 53
Your Daily Goal 1,580 217 53 59
Remaining 618 136 19 6
Calories Carbs Fat Protein

Here’s the workout.  I only did one set of 20 of each.  I think I need to start lifting upper body like a man.  I never feel like I have really worked out on arms day, and I’m never sore after, not even a little bit.  I will work on something for next week.

Uphill struggles bring downhill bliss

23 Jul

I love running down hill.  I’m going at a fast pace, wind in my hair, I can feel for that brief moment that I have done it.  I have accomplished my goals.  I’m a runner.  Then I hit flat surface, or even worse, a hill, and that all goes away.  But for that short time I can feel it.  That being said, here’s my run for today.  Same course as last week except I ran it backwards and I went on a short out and back side trail to make it a little longer:

 

As for my diet today…well…let’s not talk about that.  Truth is, I don’t really know what I have eaten today.  I didn’t really have any meals, I just mindlessly snacked and any attempt at trying to remember what I had and in the correct portions would be feeble.  Let’s just say it was a failure.  Instead I will share with you my favorite pre-workout snack:

Energy Bites!

I’m sure you’ve seen these little morsels of goodness around the internet. They are very yum and filling.  Two little bites pre-workout and I’m good to go.  That’s important for me because of my schedule. Here’s my daily:

7am: Wake up ( try my best to shoot for 6 but in reality, I don’t roll out of bed til 7 most days)

8:15am: Arrive at work and have breakfast

10am-ish: Sneak to the back for a morning snack when I can

1pm: Finish up paperwork and then I can leave for the gym (I like to have a little bite of something while I finish up paperwork)

1:15ish-2:30: Workout time

3pm: Lunch time

6ish: Evening snack, usually a protein shake

7pm: off work

Dinner around 8-9pm.

I wouldn’t say this is ideal for nutritional excellence, but that’s the way the cookie crumbles.  I’m glad I have a mid-day time to workout, it keeps me on track. I’m not a morning person and in the evening it’s easier to make excuses. So that’s that!

Here is my recipe for energy bites:

1cup steel cut oats

1/2 cup flax meal ( ground flax seeds)

1/2raw  unsalted sunflower seeds

1/2 raw unsalted pepitas (pumpkin seeds)

1/2 cup raisins

1 cup unsweet coconut

a dash of cinnamon and ground ginger

1 TBSP Organic, local honey*

1/2 cup raw peanut butter

1TBSP cacao nibs (what i had left in the pantry)

1 tsp vanilla

*A note about honey: without getting into the long story about honey off the shelf, I will just say, if you’re going to use it, use organic local honey.  It’s got great enzymes, and helps with allergies as well whereas honey off the shelf is just pure sugar and nothing else.  If you don’t have access to local organic use something else like agave nectar or a little liquid stevia.

Heat a pan until very hot.  Add oats and toast until fragrant.

Put sunflower seeds, pepitas, raisins, coconut, nibs in a food processor and pulse until it’s all about the same size.  Combine with oats, flax meal, cinnamon and ginger and toss.  Add vanilla, honey and peanut butter and mix.  The mixture should be firm enough to roll into balls and not fall apart.  If it’s falling apart add a little more PB. If it’s too wet and is sticking to your fingers and forming balls that flaten out when you lie them down add a little more oats or coconut.  Roll into balls that are about an inch or so in diameter.  Place balls onto a cookie sheet so that they are not touching or barely touching.  Freeze until solid.  After frozen you can put them in a ziplock and enjoy! Makes 25-30 bites, depending on the size you make them (and how much of it you eat while you’re making it).

Week 2 Wrap up

22 Jul

I forgot! It’s the beginning of a new week, I need to summarize last week and set goals for next week:

Miles: 4.45

Average pace: 13:07

Goals for this week: 10% increase in distance (1.63/run, 4.89 total miles), Better pace for hills at the park (14:58 is the time to beat), 1 upper and 1 lower body strength day, do NOT NOT NOT go over calorie goals!!!!!

 

The things that interrupt a well laid plan

22 Jul

I have been absent as a result of a dog sitting gig I undertook for the weekend.  The visiting dog doesn’t like my dog so I have been trying to avoid a massacre in my living room.  If my dog were a child this would be the kind of scenario where mom goes to school and scolds the bully and then my child gets picked on even worse.  I’m a terrible mother. I also have guests coming for the week on Monday so I’m going to be doing all of my cleaning and prepping tonight after this dog leaves.  I tried to get something done once and Ella almost got killed so here I sit, one dog on my lap and the other pacing circles around us like a shark waiting for attack.  Anyway, here are my food entries for the past two days, I haven’t gotten any exercise in.

Friday July 20th:

Saturday July 21

Short update: I’m tiiiiiired

20 Jul

I’m so glad today was the third run day of the week.  That means 1) I don’t have to run again until Sunday 2)Tomorrow is Friday, meaning I get out of work early, meaning there’s an after workout nap penciled in to my schedule.  

I seriously don’t have the patience (I initially wrote this as “patients” which ironically is why I don’t have the patience) to deal with pictures today, so here’s your summary:

Finished up my mileage for the week which was a mile and a quarter. Average pace was 11:31.  I warmed up at 4.3 (just under 14 minute mile) for 3 minutes, jogged a mile at 5.6-6.0 (11-10 minute mile) and then finished off the distance at 5.3.

I ate 1546 calories (Goal is 1580).

I did see some progress in the right direction on the scale next week, but I won’t be reporting that until the end of the month.  I fluctuate too much to get real excited too soon.