Current Weight: 145.6 lbs
Goal Weight (by 1/11/12): 135 lbs
Weight to Lose: 10.6 lbs
I'm getting there, slowly but surely! Checking my last blogged weight, I've lost 3 lbs in 3 weeks. That's the average I'm really hoping for, based on the amount of exercise I do and the calories I consume. I actually only lost about a half pound this week, but considering the fact that I spent last weekend in Reno devouring buffet food, beer, and free drinks in the casino... that's not too bad! I was sort of expecting a slight increase, actually.
I've tacked on some extra exercise to my daily routine. I try and wake up early with Ryan during the week and ride the little stationary bike in the living room for 15-20 minutes while my coffee is brewing. Then, every time I visit the restroom (and no one else is in there), I try and smash out 20 squats or lunges and 5-10 push ups against the sink counter. Just a little something extra. Plus my 20 minute walk around the block before I grab lunch. So I'm attributing my recent push towards my weight goal to these few things.
I have, however, been getting pretty bad side cramps lately. I'm taking the advice of one of my Zumba instructors and changing my shoes to see if that helps. They might just be too worn out! I'm also getting ca-ra-zy muscle cramping in my left shin. That would be the leg that suffered through my sciatica... related? I don't know. But the last 2 weeks have included some *awesome* calf twitches and when I try and stand on my tip toe, the muscle actually seizes up and gets stuck there for 30 sec! Last week it happened when I got in the car to drive home from the gym. I drive a stick, so when I started up the car, my muscle seized up right then and there. I didn't think I'd be able to drive home - it was really scary! I basically had to force it back into normal state, scootch my seat up real close to the steering wheel, and drive without pointing my toe (and my fingers crossed) the whole way home.
Needless to say, I toned it down this week with the morning workout and the walking... but only the walking ebcause it rained one day this week. The other 4 days, I've walked. With different shoes. So far, my leg hasn't seized up since Wednesday, and that was only for a moment. I hope that I get better just by changing my shoes! I know I'm not over-exerting myslef or anything... it's not like I'm training 6 hours a day or something.
Nothing exciting happening in the food area of life. Although, Ryan made these puppies last night with a little side salad. Yummy! I found the recipe on my new fave food blog I mentioned before and got the cupcake recipe from. I dipped mine in a little combo of some non-fat plain Greek yogurt, some chopped up fresh dill from my patio garden, a squeeze of lemon juice, and a squirt of whole-grain mustard. It worked really nicely to cool off the buffalo chicken.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Friday, July 01, 2011
Wednesday, June 08, 2011
Keeping Motivated
My arms are sore. Not as bad as yesterday, but still pretty sore. I blame it on my attempt at assisted pull ups after doing those Tabatas on Monday. It's the only thing I did that was new (and fricken' difficult!). I honestly only did 1 good one and 2 half-arsed ones, but apparently my limit is 2, for now. It definitely hit all those arm muscles I am trying to tone, so give up - I will not. I am glad I had yesterday off from exercise, though!
Today is Zumba with Nicole. She's my fave instructor of the 3 Zumba gals, so it's easy to convince myself to go to class on Wednesdays and Saturdays. I am trying to sneak in some running before class on Wednesdays, though, and that is far more tricky to do than it may seem. I just don't like running. But in an effort to switch things up and jump start my plateau-ed weight loss, I am adding running to my weekly routine. Not a lot, of course. Zumba is a great cardio calorie-blaster, so I just wanted to add 30 minutes of running before-hand. Mind you, I cannot physically run for 30 minutes straight (or at all, probably); I'm still working up to that. Last week, I think I managed 12 minutes of running total (split in half with a 2 minute break in between). I get crazy side cramps most of the time. Not sure what that is about, but I'm thinking it's my body's reaction to me suddenly wanting to add running to my exercise regime. Hopefully in time, they will get better or go away. In the interim, I'm trying to not drink too much water on my drive from work to the gym and I'm making sure to spend a full 5 minutes of just walking to warm up before even thinking about running (slowly increasing the speed). Anyone out there runners? Tips?
As I mentioned yesterday, we stocked up on fruits and veggies from the Farmer's Market. That meant today's breakfast yogurt was much more numnumnumnumnum. Plain non-fat Greek yogurt with 1.65 oz cut strawberries and 1.35 oz blueberries. I tried to leave it unsweetened this time, but that was a no-go. I added 1 packet of Truvia (0 cal sweetener) this morning before actually eating it. I'll keep trying to go without, but I dunno if it's possible. Including the hot chocolate I use to sweeten my coffee, total calories for brekkie were 60+15+22+10=107 Cal. Mid-morning snack was a low-fat string cheese: 65 Cal. Lunch was 1/2 of a whole wheat pita (toasted) with a wedge of Garlic & Herb Laughing Cow Cheese, 1/4 avocado, and 2.5 oz peppered deli turkey breast: 116+35+69+67=287 Cal. I just had my 1 Tbsp chuncky peanut butter and still have 3 small slices of watermelon (11.9 oz with the rind) left to munch on before leaving work for the gym: 94+54=148 Cal. That's a total so far of 607 calories, leaving me with 593 for dinner & dessert. That's quite a lot, actually. I think tomorrow I'll pack something extra to have with my sandwich. I'm trying to steer closer to 1300 cal/day when I do more cardio. Anyhow, dinner planned is Chicken Forestiere with 4 oz blanched green beans: 321+35=356 cal. With a dessert of 10 sweet cherries (43 cal), my total for the day is only 1000 calories. I might need to add something to dinner, I guess. Maybe I'll throw some almonds on the beans and eat more cherries for dessert.
Here's the dinner recipe, as adapted from Eating Well (see their version here) I have criminis and shiitakes from the Market last night - we'll use a combo. We'll be using onion in place of the shallot, sherry in place of the white wine (this is 1st time we're making this sub, hope it works!), and I have parsley growing on my back porch for the added zing at the end. I've started making my own vegetable stock by keeping the remains of my veggies in the fridge and then brewing up a big ol' pot of stock at the end of the week. I keep anything and everything that would be compostable, should we compost: skins off of garlic and onions, peels and green tops from carrots, stems from herbs, woody bottoms of asparagus and broccoli - you name it!
Chicken Forestiere, 2 servings
Ingredients
3 tablespoons wheat flour, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (~10 ounces)
3 teaspoons canola oil, divided
2 tablespoons minced shallot, or onion
4 cups sliced crimini mushrooms
3/4 cup veggie stock (or reduced-sodium chicken broth)
1/2 cup dry white wine (or sherry)
1 tablespoon chopped fresh parsley, or chives
Preparation
1.Combine 2 tablespoons flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture.
2.Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden and cooked through, 3 to 4 minutes per side, adjusting heat as necessary to prevent burning. Transfer to a plate and cover with foil to keep warm.
3.Increase the heat to medium-high and add the remaining 1 teaspoon oil to the pan. Add shallot (or onion) and cook, stirring, until fragrant, about 15 seconds. Add mushrooms and cook, stirring occasionally, until softened and browned, 1 to 2 minutes. Sprinkle the mushrooms with the remaining 1 tablespoon flour and cook, stirring, for 30 seconds. Pour in broth and wine and bring to a boil, stirring constantly. Reduce heat to a steady simmer and cook, stirring occasionally, until slightly thickened, about 5 minutes.
4.Reduce heat to low and stir in parsley (or chives). Return the chicken to the pan, turn to coat with the sauce, and cook until heated through, 3 to 5 minutes.
Today is Zumba with Nicole. She's my fave instructor of the 3 Zumba gals, so it's easy to convince myself to go to class on Wednesdays and Saturdays. I am trying to sneak in some running before class on Wednesdays, though, and that is far more tricky to do than it may seem. I just don't like running. But in an effort to switch things up and jump start my plateau-ed weight loss, I am adding running to my weekly routine. Not a lot, of course. Zumba is a great cardio calorie-blaster, so I just wanted to add 30 minutes of running before-hand. Mind you, I cannot physically run for 30 minutes straight (or at all, probably); I'm still working up to that. Last week, I think I managed 12 minutes of running total (split in half with a 2 minute break in between). I get crazy side cramps most of the time. Not sure what that is about, but I'm thinking it's my body's reaction to me suddenly wanting to add running to my exercise regime. Hopefully in time, they will get better or go away. In the interim, I'm trying to not drink too much water on my drive from work to the gym and I'm making sure to spend a full 5 minutes of just walking to warm up before even thinking about running (slowly increasing the speed). Anyone out there runners? Tips?
As I mentioned yesterday, we stocked up on fruits and veggies from the Farmer's Market. That meant today's breakfast yogurt was much more numnumnumnumnum. Plain non-fat Greek yogurt with 1.65 oz cut strawberries and 1.35 oz blueberries. I tried to leave it unsweetened this time, but that was a no-go. I added 1 packet of Truvia (0 cal sweetener) this morning before actually eating it. I'll keep trying to go without, but I dunno if it's possible. Including the hot chocolate I use to sweeten my coffee, total calories for brekkie were 60+15+22+10=107 Cal. Mid-morning snack was a low-fat string cheese: 65 Cal. Lunch was 1/2 of a whole wheat pita (toasted) with a wedge of Garlic & Herb Laughing Cow Cheese, 1/4 avocado, and 2.5 oz peppered deli turkey breast: 116+35+69+67=287 Cal. I just had my 1 Tbsp chuncky peanut butter and still have 3 small slices of watermelon (11.9 oz with the rind) left to munch on before leaving work for the gym: 94+54=148 Cal. That's a total so far of 607 calories, leaving me with 593 for dinner & dessert. That's quite a lot, actually. I think tomorrow I'll pack something extra to have with my sandwich. I'm trying to steer closer to 1300 cal/day when I do more cardio. Anyhow, dinner planned is Chicken Forestiere with 4 oz blanched green beans: 321+35=356 cal. With a dessert of 10 sweet cherries (43 cal), my total for the day is only 1000 calories. I might need to add something to dinner, I guess. Maybe I'll throw some almonds on the beans and eat more cherries for dessert.
Here's the dinner recipe, as adapted from Eating Well (see their version here) I have criminis and shiitakes from the Market last night - we'll use a combo. We'll be using onion in place of the shallot, sherry in place of the white wine (this is 1st time we're making this sub, hope it works!), and I have parsley growing on my back porch for the added zing at the end. I've started making my own vegetable stock by keeping the remains of my veggies in the fridge and then brewing up a big ol' pot of stock at the end of the week. I keep anything and everything that would be compostable, should we compost: skins off of garlic and onions, peels and green tops from carrots, stems from herbs, woody bottoms of asparagus and broccoli - you name it!
Chicken Forestiere, 2 servings
Ingredients
3 tablespoons wheat flour, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (~10 ounces)
3 teaspoons canola oil, divided
2 tablespoons minced shallot, or onion
4 cups sliced crimini mushrooms
3/4 cup veggie stock (or reduced-sodium chicken broth)
1/2 cup dry white wine (or sherry)
1 tablespoon chopped fresh parsley, or chives
Preparation
1.Combine 2 tablespoons flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture.
2.Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden and cooked through, 3 to 4 minutes per side, adjusting heat as necessary to prevent burning. Transfer to a plate and cover with foil to keep warm.
3.Increase the heat to medium-high and add the remaining 1 teaspoon oil to the pan. Add shallot (or onion) and cook, stirring, until fragrant, about 15 seconds. Add mushrooms and cook, stirring occasionally, until softened and browned, 1 to 2 minutes. Sprinkle the mushrooms with the remaining 1 tablespoon flour and cook, stirring, for 30 seconds. Pour in broth and wine and bring to a boil, stirring constantly. Reduce heat to a steady simmer and cook, stirring occasionally, until slightly thickened, about 5 minutes.
4.Reduce heat to low and stir in parsley (or chives). Return the chicken to the pan, turn to coat with the sauce, and cook until heated through, 3 to 5 minutes.
Wednesday, May 04, 2011
Calorie Counting at Work BBQ
My new job is great when it comes to freebies! We have fresh bagels and cream cheese every morning, a selection of bags of chips or cookies, cans of soda (thank goodness there are Diet Dr. Pepper, Diet 7-Up, and Diet Iced Tea options), fun-size candy bars to snack on, string cheese, Activia, Instant oatmeal, coffee, tea, Keurig, Red Vines, and a BBQ the first Wednesday of every month. My first week here was not good and I gained a bunch of weight back that I had lost a few months ago. It really didn't help that Ryan didn't move until after that first week, but no excuses. I ate a bagel every day and unhealthy every night. My second week, I cut it down to a half a bagel.... I'm finally down to no bagels. Well, every now and again I throw in a half bagel with my soup lunch. Once a month.
Today was BBQ day. Hamburgers or hotdogs, salad, potato salad, and chips. I (begrudgingly) had a cheese-less, bun-less burger with yellow mustard and red onion, a green salad with 1 Tbsp lite italian dressing, and 3 sunchips. I was trying to avoid the chips, but grabbed those three as I was leaving the lunch-room. It's so hard to eat a burger without cheese and a bun! But it was still pretty good anyhow.
Brekkie (20+140=160 Cal):
1 Keurig French Roast coffee + 1 Keurig Vanilla coffee + 1 Tbsp fat-free hot chocolate + 1 packet of Truvia (what, I don't like my coffee to taste like coffee!)
Peach flavored Chobani Greek Yogurt
Morning Snack (80 Cal):
1 String Cheese
Lunch (300+100+30=430 Cal):
1 hamburger patty with mustard and a red onion slice
1 mixed green salad with 2 slices salami and 1 Tbsp lite dressing
3 Sunchips
Afternoon Snack (65 Cal; yes, I weigh them when I pack my lunch):
2 oz red grapes
3 oz organic strawberries
Forecasted Dinner (347+23=370 Cal):
Salt & Pepper Shrimp (no bell peppers - equivalent # calories in mushroom form instead)
5 slices cucumber, 1 green onion, and 1/2 vine tomato added to salad in shrimp dish above
Leftover: 1200-1105=95 Cal
Hmmm... dessert perhaps? Unless I decide to snack on something while I make dinner. Sicne Ryan will be home late, I may just do that. It's hard coming home after the gym and not eating anything right away. Especially since I have my afternoon snack around 3. Then dinner will be around 8ish. That's an awfully long time to go without eating (esp when working out is involved!). 95 Cal isn't very much. It's 4 strawberries + 2 tsp Nutella (yummm) or 1/2 slice Cracked Wheat Sourdough + 1/5 Avocado (my favorite go-to snack after working out).
Today is Zumba day. I generally go to my gym classes directly from work. I change into my gym clothes right as I'm getting ready to leave. That way, I don't have any excuses! I feel pretty silly driving home when I am already in my gym clothes with my hair pulled back. That said, I usually time my work schedule so that I get to the gym around 5:20 or 5:30. Class starts at 6, so that gives me 25-30 minutes of some cardio before-hand. Usually elliptical. I don't like the treadmill much. Today I may just try and jog for that time. I can hardly ever go over 10 minutes of running, so that's pretty hopeful. I think I'll slow it down and see if I can't make it for 20 + 5 min warm-up/cool-down.
Cheers!
Today was BBQ day. Hamburgers or hotdogs, salad, potato salad, and chips. I (begrudgingly) had a cheese-less, bun-less burger with yellow mustard and red onion, a green salad with 1 Tbsp lite italian dressing, and 3 sunchips. I was trying to avoid the chips, but grabbed those three as I was leaving the lunch-room. It's so hard to eat a burger without cheese and a bun! But it was still pretty good anyhow.
Brekkie (20+140=160 Cal):
1 Keurig French Roast coffee + 1 Keurig Vanilla coffee + 1 Tbsp fat-free hot chocolate + 1 packet of Truvia (what, I don't like my coffee to taste like coffee!)
Peach flavored Chobani Greek Yogurt
Morning Snack (80 Cal):
1 String Cheese
Lunch (300+100+30=430 Cal):
1 hamburger patty with mustard and a red onion slice
1 mixed green salad with 2 slices salami and 1 Tbsp lite dressing
3 Sunchips
Afternoon Snack (65 Cal; yes, I weigh them when I pack my lunch):
2 oz red grapes
3 oz organic strawberries
Forecasted Dinner (347+23=370 Cal):
Salt & Pepper Shrimp (no bell peppers - equivalent # calories in mushroom form instead)
5 slices cucumber, 1 green onion, and 1/2 vine tomato added to salad in shrimp dish above
Leftover: 1200-1105=95 Cal
Hmmm... dessert perhaps? Unless I decide to snack on something while I make dinner. Sicne Ryan will be home late, I may just do that. It's hard coming home after the gym and not eating anything right away. Especially since I have my afternoon snack around 3. Then dinner will be around 8ish. That's an awfully long time to go without eating (esp when working out is involved!). 95 Cal isn't very much. It's 4 strawberries + 2 tsp Nutella (yummm) or 1/2 slice Cracked Wheat Sourdough + 1/5 Avocado (my favorite go-to snack after working out).
Today is Zumba day. I generally go to my gym classes directly from work. I change into my gym clothes right as I'm getting ready to leave. That way, I don't have any excuses! I feel pretty silly driving home when I am already in my gym clothes with my hair pulled back. That said, I usually time my work schedule so that I get to the gym around 5:20 or 5:30. Class starts at 6, so that gives me 25-30 minutes of some cardio before-hand. Usually elliptical. I don't like the treadmill much. Today I may just try and jog for that time. I can hardly ever go over 10 minutes of running, so that's pretty hopeful. I think I'll slow it down and see if I can't make it for 20 + 5 min warm-up/cool-down.
Cheers!
Monday, May 02, 2011
Happy to Report
... that even after a 2 week diet/exercise hiatus whilst I was sick, I didn't gain any weight back! Yippee! So's I can start where I left off. Phew! Since I've been in Novato, here's my diet & exercise schedule (I've included ~35 Cal/day on my gym days for strength training of about 10 minutes/day):
Calories in/day = +1200 ~ +1400
Baseline Calories burned: -2019 Cal
Mon (2818 Cal burned): Pilates 5-6 (-229 Cal) & Zumba 6-7 (-536 Cal)
Tue (2539 Cal burned): Elliptical (-257 Cal) & Pilates 6-7 (-229 Cal)
Wed (2791 Cal burned): Treadmill (-202 Cal) & Zumba 6-7 (-536 Cal)
Thu (2665 Cal burned): Spin 5:10-6 (-363) & Calisthenics 6-7 (-229)
Fri (2019 Cal burned): Free Day
Sat (2589 Cal burned): Zumba 9-10 am
Sun (2019 Cal burned): Free Day
On my free days, I try and at least take in a little walk or hike or bike ride, so those days will vary. I try and keep it light while staying active. For example, yesterday I went on a bike ride in some marshlands near my house for maybe an hour and a half. It was all flat, though, so not vigorous in the least bit. I try and do a 30 min hike of the hill behind my house on Fridays, although last week I skipped Monday Zumba and did an hour hike instead. I like that teacher's class less than the gal who teaches on Wed/Sat. I also try and get in a 15-30 min walk on my lunch break at work. That's more to get some sunshine than exercise, so I don't really count it in my calories.
When I put it all down, I feel like the weight should be pouring off of me, yet it isn't. It's a process, I know. But I'm expending a minimum of 700 Calories more than I take in, and a pound of fat is 3500 Calories, so I should be losing more like a pound a week! We'll see what happens this week. I'm probably a little too lenient on my caloric intake over the weekend. I only want 10 more lbs off, so I better huncker down and just do it, already!
Calories in/day = +1200 ~ +1400
Baseline Calories burned: -2019 Cal
Mon (2818 Cal burned): Pilates 5-6 (-229 Cal) & Zumba 6-7 (-536 Cal)
Tue (2539 Cal burned): Elliptical (-257 Cal) & Pilates 6-7 (-229 Cal)
Wed (2791 Cal burned): Treadmill (-202 Cal) & Zumba 6-7 (-536 Cal)
Thu (2665 Cal burned): Spin 5:10-6 (-363) & Calisthenics 6-7 (-229)
Fri (2019 Cal burned): Free Day
Sat (2589 Cal burned): Zumba 9-10 am
Sun (2019 Cal burned): Free Day
On my free days, I try and at least take in a little walk or hike or bike ride, so those days will vary. I try and keep it light while staying active. For example, yesterday I went on a bike ride in some marshlands near my house for maybe an hour and a half. It was all flat, though, so not vigorous in the least bit. I try and do a 30 min hike of the hill behind my house on Fridays, although last week I skipped Monday Zumba and did an hour hike instead. I like that teacher's class less than the gal who teaches on Wed/Sat. I also try and get in a 15-30 min walk on my lunch break at work. That's more to get some sunshine than exercise, so I don't really count it in my calories.
When I put it all down, I feel like the weight should be pouring off of me, yet it isn't. It's a process, I know. But I'm expending a minimum of 700 Calories more than I take in, and a pound of fat is 3500 Calories, so I should be losing more like a pound a week! We'll see what happens this week. I'm probably a little too lenient on my caloric intake over the weekend. I only want 10 more lbs off, so I better huncker down and just do it, already!
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