Week Two: Sticking With It

I reported last week that I had indeed stuck to my ambitious work-out schedule.  I didn't see any change from last week to the next, weight-wise, but I felt great about staying on it, and making the early morning workouts consistent.

This past week, I was able to pull it off again!

Dance practice was more of a day off than an actual workout, but we were dancing around for three hours, so I can't just leave it off - that's some serious time I put in!

Here's the kicker - I stepped on the scale yesterday and it told me I actually gained a pound!  Booooooo!  I'm confused about this because I don't think I build muscle quite that fast, but I have been feeling leaner.  I'm going to take this in stride, and if I don't see positive results by next week, I'm going to have to take a good hard look at everything else in my life and see what's what.

Did I Make the First Week of My Goal?

I'd taken some time away to play the role of the brand new bride, and though I'd been running pretty regularly, it felt strange not to check in here.  Then, last week I set a goal for myself: for the next month I will work out 6 days a week, and at least two of those days will be double work-out days.  Did I do it?

You're darn right, I did!

I had a cool graphic of a calendar with all my workouts to post, but I apparently can't upload it from this machine on the new blog format.  In the meantime, here's a hastily slapped together text version:

Monday, 9/20:
6:45am - 20 min Step Aerobics
12noon - 4 mi Run
6:00pm - 3 mi Walk

Tuesday, 9/21:
6:45am - 20 min Step Aerobics
5:30pm - 3 mi Run

Wednesday, 9/22:
12noon - 3 mi Walk
5:30pm - 3.5 mi Elliptical

Thursday, 9/23:
6:45am - 25 min Step Aerobics

Friday, 9/24:
6:45am - 25 min Step Aerobics

Saturday, 9/25:
11:00am - 4 mi Run

Sunday, 9/26:
Rest

So to sum it up, I am on track with my personal goal for the week.  Having that burst in the morning has been really valuable.  Especially with my day and evenings being really busy on Thursday and Friday, keeping up with the morning step aerobics helped me stick to the plan.  I'm also grateful that I have invested, piece by piece, in home workout equipment like light-weight free weights, a yoga mat, and generously donated step aerobics benches and a fitness ball.  I feel like I'm more likely to fit something in before work if I can just power it out in my living room.

I'll check back in next week with another update on how well I'm sticking to this plan, and perhaps I'll have some physical results to show for it.

And Now I'm Back.

Hello.  I'm still working out and watching what I eat, just nothing seemed update-worthy as of late.  Namely because I gained back about three pounds and now I'm in a holding pattern.  I think I need to get back to two moderate workouts a day and just force myself to get up early in the morning to make it happen.

I bought my wedding dress today.  It looks great, but I still want to kick that extra 10 lbs before I get fitted for alterations.  I guess that's just double motivation for be to do what I know I need to do.

Running seems to be my thing, so I'm going to go with that as my main exercise still.  I'm also going to start wrapping up half my sandwich (I'm a sucker for sandwiches, especially if they are grilled) and setting it aside for the next day.  I can get by on less, I just love to eat delicious food.  It's all a matter of retraining myself.

My challenge for the next month:  work out 6 days a week, and at least two of those days will be double work-out days.

A New Technique

Are you one of those girls who gets bored doing any one work-out too long?  Do you start to dread the work-out you once looked forward to after it stales?  You're in good company, gals.

I've  been traveling for over a week and am missing my work-out buddies who keep me entertained on my runs.  Luckily, the places I've been staying have had work-out facilities I can hit in the mornings, so I haven't had to try to hit the pavement in this east coast heat wave.  The challenge has been the boredom.  Even with my ipod, I don't have as much fun as when I'm with my running group.

Luckily, I've come up with a solution that I just may carry over into an early morning workout routine.  I run for 5-10 minutes, then go do a set of weights.  I usually start with my tricep/bicep switch-off, doing 4 sets of 10 reps each, then back to the treadmill for another 5-10 minutes.  Then it's back to the weights for 4 sets of 10 reps focusing on chest and back.  Back for another 5-10, and then focusing on shoulders and squats, and then round it out with another short run.

On opposite days, I've been doing 20 minutes on the treadmill, sandwiching a single abs work-out, which has been working out great.

The reason I like this is it keeps me sweating, keeps me focused, and keeps me from getting bored.  It's also easier on my poor knee, which I'm trying to save, but without compromising my cardio.  The funny thing is, the weights seem like a break from the running, but by the time I'm done with my weight sets, the running seems like a break.  It's a great system.

If you try this routine, post a note and let me know what you think.

8-Minute Workout

My friend Ann sent me a link to this video.  It looks like a great workout for those of us who are time-pressed.  All you need are a couple of hand weights and your own body.  I can't wait to try it out!

Taco Night on the Dock

Ok so abstaining from alcohol hasn't really been happening, but I've been successful in cutting out Coffeemate entirely and cutting waaaaay back on my salt.  So far today I've had about half the recommended sodium intake and I've already eaten breakfast, morning snacks, and lunch.  Go me.

This photo is last night's dock picnic (we ended up not opening the Rainier (pronounced "rah-nyay," if you're fancy... or "Renoir" if you're Andrew and classin' up the beer even more) in favor of wine out of plastic cups).  It was a fantastic balmy evening on the dock - perfect for sitting out in our shorts and chowing on gourmet dogs.  We decided, shortly after this picture was taken, that the following evening (tonight) should be a dock potluck.  I am currently slow cooking some pork for tacos.  Our guests are all bringing a taco topping.  I love taco nights.  Taco taco taco.  Taco.

I'm a Salty Dog

I stepped on the scale this morning and I'm down another three and a half pounds from when I pouted about my weight, making it a total of 5.5 pounds that I've lost in just a couple days.  Looks like that excess salt came with a lot of excess water weight.

Yesterday was my first day of not additionally salting anything, and according to the Daily Plate, I was still over my recommended sodium intake by about 350mg.  This might sound like a fail to you, but when I looked back over my nutrition intake from the last couple weeks, I was averaging about 1000mg to 2000mg over my recommended dosage.  Some select days I was up to something like 4000mg of sodium in a day.  Yowza.

Today is day-three of no Coffeemate.  I had two cups of French press coffee, black, and not an ounce of me wanted to break down and buy creamer.  My two slices of peanut butter toast may have had something to do with that - the peanut butter was sweet and creamy enough that it almost felt like I needed the black coffee to cut the richness.

Tomorrow evening I leave for Sacramento for a friend's wedding.  Wish me luck in staying on track!

Coffeemate and a Check-In

This morning I woke up and I was a little sore, undoubtedly from yesterday's spill.  I don't feel like running today.  I'm not gonna.  I'm tired and my ribs/everything hurts.  I feel like it's hurting more as the day progresses.

Today is day-two without Coffeemate, and so far I'm not really missing it.  My co-worker Jeff calls it "white death."  I have to admit, that was part of my decision (maybe the nail in the coffin) to give it up.  I think I might be able to go cold turkey, but I'm not going to commit to that route just yet.  I think I need a full week of success before I call it out as a sustainable goal.

So I've been getting Jillian Michaels' e-newsletter, and one of her articles was How to Take Off Those Last 10 Pounds.  Her advice is simple, direct, and not at all what I want to do.  But I'm going to try... at least a little.  I drink plenty of water and I work out (but I guess I could more), and I try to stay away from processed foods, but the drinking and the salting are where I definitely over-indulge.  I am going to try really hard over the next several weeks to cut down on both A LOT and see how I feel.  I typically eat about twice the recommended sodium in a day, so this will be an interesting experiment.

A Belly Flop and Breakfast

I'm not going to tell you about how much I ate and drank over the weekend, but I will tell you I felt like a salt-cured pig by last night.  I weighed myself and pouted about it, not that I was surprised.  Usually I can tell if I'm retaining water because I feel it in my fingers, but I was feeling it all over my whole body, even my shins.  Before I went to bed I chugged a ton of water and over night, I kid you not, I sweat out two pounds of water.  Maybe more.  I have no idea what the weight of the water was that I had between when I stepped on the scale and when I went to bed.  The biology nerd in me is thinking, "Whoa!  That's awesome!"   But also, truthfully it's kinda gross.

Either way I look at it, I woke up this morning feeling a lot better.  Not 100%, but at least I didn't feel like Violet Beauregarde anymore.  Since I was awake at 5:30 and there was no chance I was going to fall back asleep, I decided to go for a run.  It felt fantastic to be running, so I increased my speed a little.  Michael Jackson came on my ipod and I went into the zone.  I was rockin' and rollin' around a tight corner when my toe caught on some rockery.  I desperately tried to catch my balance, but it was all in vain... I had too much forward motion, and I was going down no matter what.  As I watched the pavement rush toward me (in slow motion, of course), I had to decide how exactly I wanted to take the impact.  With the footing I had left, I hurled myself forward in an attempt to miss as much of the concrete as possible and land on the parking strip. 

Now as if that's not enough of a visual, picture this:  as I'm plummeting toward the ground I'm thinking, "I don't want to hurt my wrists," so I throw back my arms.  Then I realize I'm about to face plant and get all worried about my teeth, so I throw my head back, lock open my mouth so my teeth don't bite down, and stick out my midsection to bear the brunt of the impact (yes, this is all going through my mind in the half second it took to actually fall).  So I belly flop onto the grass, mouth open, looking skyward.  I think I let out a noise that sounded like "huah!" when I hit the ground.  I can't remember; my adrenaline was pumping pretty good.

Stunned, I sat up on my knees and surveyed the damage.  Grass stains all down my front, a hole in my coat, and part of the plastic zipper shredded.  Otherwise, I was golden.  The woman who was parking her car as I was diving toward the grass leaned her head out the window.  I have no idea what she said, but I'm assuming she was asking if I broke anything.  Just my pride, girlfriend.  I was still catching my breath, so I gave her a thumbs up and got to my feet.  I was only about a half mile into the run, so I thought I'd finish it.  When I got back to the apartment, I snapped a pic with my phone so you could see the damage.  It's grainy, so I've embellished it for you:

Awesome, right?  I really wish you could see all the levels of green in the grass stains.  They're all over the front of the jacket, but it looks like the camera on my phone only picked up the darkest parts.  I can't believe I wasn't hurt at all.  Looks like this girl knows how to fall.

Then I made myself a delicious breakfast of egg white tacos with black beans and zucchini.  No added salt.  For those of you who know me well, you also know that me not add a shake or three of salt is HUGE.  I thought the tacos would be bland and boring but they were actually delicious.

Also, as you can see today was day-one without Coffeemate.  I'm going off it.  It's not good for me and I don't need it.  I haven't decided if I'm going to allow a weekend cup or not.  Right now I'm going to play it by ear and definitely abstain on week days. Wish me luck.

still at it

 Wow.  I didn't realize it had been ten days since I last checked in.  I have no idea if anyone is even reading this and would notice.  Just in case, here I am confessing my fitness ups and downs to the cyberspace void.

Please enjoy the Strange Days album cover while I tell you a little bit about the past week and a half...

Since we last chatted, I went away for the weekend, ate really rich foods, drank a lot of delicious wine, beer, and cocktails, and probably gained a few.  I had a great time doing it.

Monday I felt bloated and sluggish, so I went for a run at lunch and then an hour long walk in the evening.  It was a great way to kick off my slowly escalating fitness obsession.  Tuesday I showed up to the step n sculpt class feeling tired, but I powered through.  I took the easy road on some of the drills, and by the end of the class my guilt had gotten to me, so I spend 20 minutes on the treadmill to compensate for not giving it my all when I had the opportunity.

Yesterday I had a breakthrough.  A running breakthrough.  I dragged myself to the gym at 5:15 to power it out on the treadmill.  I decided I wouldn't set a goal - I'd just go until I needed to stop.  I plugged in my ipod, pushed the quick start button, and let my endurance guide me.  I felt so good I did four and a half miles before I started to feel done.  I decided to round up to the nearest mile, and push through five whole miles.  It was phenomenal.  I feel like I've really overcome my knee issues.

Today I went to my morning step class, which focused a lot on strength training and general toning.  I know my butt is going to hurt tomorrow, and it's going to be great.  At lunch I decided to use my free time to return to the gym and pound out three more miles on the treadmill.  I've burned a thousand calories today.  That's right.  Starting to feel like the old me again.

Here's the kicker:  I gained weight and I'm not losing anything.  It's really frustrating.  I'll check back in after this weekend and hopefully I'll have a good number to throw at you.

Yesterday:

Total Calories: 2009

Net Calories: 1223 (246 under)

H2O Intake: 64 oz

Total Exercise: 60 min

Cardio: 60 min

Group Training

source

This morning was my second time at the early morning step n sculpt class.  I love a good morning work out with other ladies who are going through the same hell and making it fun.  It reminded me of the summer in college when Katie and I dressed up in short shorts, knee socks, sweat bands, and shirts we made that said "Jane's Team."  Fonda, of course.

I'm feeling really good about this.

Yesterday:

Total Calories: 2048

Net Calories: 1524 (57 over)

H2O Intake: 32 oz

Total Exercise: 90 min

Cardio: 60 min

Monday Update

I ate a lot and drank a lot this weekend.  I also played outside a lot.  I think it all evened out.  This morning I got up and ran 3.5 miles before work.  Tomorrow I'll be back at the gym for an early morning step 'n' sculpt class.  10-year reunion, here I come!

Balancing Indulgences

Sometimes it's ok to drink 4 glasses of wine in an evening.  Sometimes it's ok to have little extra snacks outside of meals.  Probably best not to do both in one evening.

Oh. My. GOODNESS!

I went to the step and sculpt class this morning.  Deep burn, team.  Deep burn.  The weighted squats turned my legs to jelly.  It was awesome.

The instructor was tough, but very positive and encouraging.  The best part?  Five years ago she was 230 pounds.  She's not just another peppy aerobics instructor who's been under 125 lbs her whole life and doesn't understand what weight struggle is.  She was a big gal, made the change, and works to help others make the change too.

I love that kind of a story.  It motivates me to push beyond.

Mixing It Up

There's an early morning Step & Sculpt class at my gym Tuesdays and Thursdays.  I'm contemplating catching tomorrow's class.  It's at 6:30am.  Think I can do it?  I'll let you know. :)

PS- I've been drinking a whole lotta water these days.  My skin is fab.

Back on Track!

The weather is getting milder here in the great city of Seattle.  I'm so happy I've been working diligently to nurse my knee back to capacity.  Currently, I can run 4 miles with minimal stopping.  I don't run back to back days, of course, but it's getting closer.  As soon as I can run 4 miles without stopping to rest my knee consistently for a couple weeks, I'm going to start working in some back to back running days.

This morning I got up at 6 and ran my neighborhood loop.  It was a beautiful morning.  I snapped a pic with my phone at one of my favorite view spots so you could see what I saw.  Gorgeous, huh?

I really miss running on the weekends with my running group.  Hopefully this summer I can get back to it.

The Elephant in the Room

I know I am super late posting my update.  I have a million excuses, but this blog is about not hiding behind excuses, and so I dug a picture out of my recent adventures to tack onto my stats.  Here's the ugly truth:  I fluctuated in weight a lot this month.  I had many glasses of wine and late dinners.  I was putting off weighing in as long as possible.

This morning I stepped on the scale and got the exact weight I brought to you last month.  I did, however, lose an inch of my chest, waist, and hips.  This caused my body fat percentage to read higher than last time.  Curious.  I'm beginning to question the accuracy of those calculators.

May will be a better month.

A Low Cal Recipe: Pho, With A Twist!

I have to share this beautiful soup with you.  It's low calorie and oh, so delicious.  If you like pho, you'll enjoy this soup.  The great thing about it is you can adjust any ingredient amount to your personal taste, and it will still be tasty.  There are no noodles, but I did add bok choy, which gives it some great texture.

Ingredients

• 64 oz Soup, Beef Broth, Bouillon, Consomme
• 1 oz chopped Onions, Green 
• 1/2 tsp Puree Garlic
• 1 tbsp Puree Ginger
• 3 oz Fish Cake
• 2 tsp Salt
• 1 tbsp Premium Fish Sauce
• 2 cups sliced Bok Choy (raw) 
• 4 oz Beef Brisket (for Pho)
• 2 quartered  Limes
• leaves Basil, Fresh
• sprigs Cilantro, Fresh
•  Hoisin Sauce
•  Hot Chili Sauce

Directions

bring the chopped green onions and beef broth to a boil
add garlic puree, ginger puree, fish sauce, sliced fish cake, and salt
add bok choy and cook for 30 seconds
add brisket and boil until no longer pink
serve and garnish with lime, basil, cilantro, hoisin sauce, and hot chili sauce

Progress

This morning I ran two miles without having to stop and give my knee a break.  I'm really excited to be able to get back to running 4-6 miles at a time no problem.  It'll be a while longer, but I think the stretching and conditioning will get me back in action by the summer.  I miss my running group and the motivation and companionship it gives me.  I loved those rainy mornings at Marymoor Park where we'd run and give each other a hard time to egg each other on, and then head to Starbucks after the run for an americano.  I'll be back soon, team!

Small Steps and Trying New Things

I'm finding that when I get busy I let my fitness plan suffer.  To me, this is an indicator that I am approaching it wrong.  Sure, I want to work toward an ultimate goal and keep the big picture in mind, but when my schedule is full, as it has been lately, it helps me more to focus on smaller tasks to keep on track that way.

Abby and I discussed, and it seems that the secrets to our success in dropping extra poundage two years ago were in focusing on specific changes:

• drink more water
• eat more fiber
• cut out beer
• spend more time walking

Anyone can do these things, and there is no room for excuses.

It's time to go back to those simpler times and reteach ourselves good habits and make those priorities.  It seems easy when it's not a complete overhaul.  Today's goal:  drink a hell of a lot of water.  It's an easy thing to forget, so taking a day to be conscious of it might just help kick-start that habit again.

Another thing I'm bringing into my life is an hour of gentle yoga.  I've never been really into yoga, but it's worth a shot, right?  My mom gave me some yoga dvds she was bored with, and I'm enjoying them quite well.

The one I've been focusing on lately, Yoga for the Young at Heart, is actually perfect for what I'm looking for: serious stretching.  I may have mentioned that my right knee has been sensitive recently.  I've talked to a physical therapist and gone to see a massage therapist, and the general consensus has been that I need to be stretching more, and stretching right.  In this dvd, SWW doesn't have you do any crazy poses - it's all really simple and low key, but very targeted.  Here's to hoping this works!

Jump Start with a Detox

[source]

I decided to buy some supplements to help me get back into the groove.  I feel gross from everything I've put in my body over the last week, so I went online and bought Jillian's detox and cleanse system.  It's a no-fasting detox program, which I feel is more realistic than those programs that don't let you eat and then suggest a beverage of maple syrup, lemon water, and paprika.  I'm not quite sure if this is legit, but even if it is a placebo it'll help me get my own results, right?  It's set to arrive next week.  I'm excited and a little nervous.

Have any of you ever done a detox?  What about supplements?  This is totally new to me, so I'd love to hear your wisdom and/or opinions on such boosts.

Regrets and Regressions

The past week has been one long over-indulgence and disregard for what I know is good for me.  in addition to enjoying the culinary side of life in excess, I ignored my promise to my body to stop eating wheat products.  When I stepped on the scale a few days ago I confirmed what I already knew: much of my hard work was undone.  I was even chided by my wii fit, not that I didn't deserve it.  You can see how puffy I am in the picture; most of it is due to wheat consumption.  I regret my absence of will-power and lack of determination to stay on track, and the way my body felt as a result, but we're here to admit our mistakes and move on to focus on positive progress, so let's look ahead.

Sunday evening I paid for what I've done with a long walk in my neighborhood, and then vowed to do better the next day.  I did.  I got some brisk, low-impact exercise in at lunch, skipped snacks and sweets, drank no empty calories, and had a lovely (gluten-free, thankfully) sushi dinner.  I feel a whole lot better today.

Yesterday:

Total Calories: 1627

Net Calories: 1424 (45 under)

H2O Intake: 40 oz

Total Exercise: 45 min

Cardio: 0 min

Recipe For Your Waistline

Last night we had a friend over for dinner, so I made my current standard for quick, easy, nutritious, and tasty:  Beef with Broccoli.  I had a fatty-fatso weekend with my poor eating choices, so this is the first step toward getting back on the horse.

Ingredients

Asian Beef Marinade:

• 1/4 cup Dark Sweet Soy Sauce
• 1 tsp Fish Sauce
• 1 tbsp Ginger Paste
• 1 tsp Concentrated Garlic Paste
• 1 tbsp Sugar

Main Dish:

• 1/4 cup Vegetable Oil, Canola
• 4 cup Broccoli, Chopped
• 1 lb Beef Sirlion, marinaded

Directions

Asian Beef Marinade: whisk all ingredients together, use to marinate meat.

Main Dish: Cut beef into bite sized pieces and let sit in marinade while you attend to other things. Make sure the meat has been fully coated with marinade.

Heat half the oil in a large wok or pan while you chop broccoli to your taste. Add 2 cups broccoli to heated oil and cook for 2 min or until cooked but still firm. Set aside in serving platter and repeat with the second half of the oil and remaining 2 cups of broccoli.

After the broccoli has been set aside, add beef to the pan, along with marinade. Cover with a lid and cook until browned, but not tough. Maybe 3-5 min.

Pour beef and sauce over broccoli and serve.

Brown rice would be an appropriate accompaniment, but I don't really feel it's necessary to tell you the truth... unless you love brown rice and can't get enough of it.

And of course, I had to map out the nutrition info for you:

Get a load of all that glorious protein!  If you want to cut down the fat, it would be easy to just use less oil without compromising the tastiness of the dish, but don't you dare overcook that broccoli!

March Monthly Check-In

I've finally got my March stats for you, complete with a picture.  I'm not throwing down huge numbers, nor do I really look different at all from last month, but I feel like a million bucks for getting back under 160.  It's not much under, but I'll take it.

I've got some big things coming up in the next six months, so I'm happy that I'm still making progress.  In addition to summer weddings I'll be attending and a pool in my complex that went tragically under-used last year, I've got a gaggle of former classmates to impress.  Nothing like a 10 year high school reunion to motivate me into getting into gear.  Looking good is part of it, but more importantly, I'm going to have something interesting to talk about. 

I've decided to enroll in a wine education program at one of our local CCs.  I'm tired of telling people that the only thing I've been up to is sewing and cooking.  There's a lot to be said for both of those, but it doesn't really take a conversation anywhere.  Believe me, I know.

Today's motivational gym song:
War - JJ Grey & Mofro  (shall I play it on repeat?)

Recovering

I've been sick more times this year than I have probably in the last ten years.  It's really putting a damper on my active lifestyle.  I have had little desire to hit the gym recently, partly due to not wanting to spread my germs around to other unsuspecting folks, and partly because I've been exhausted.

I feel like I'm coming out of it finally, so keep your fingers crossed.

I do have my check-in stats, but no photo just yet.  Stay tuned!

Anybody wondering how Abby's doing?  I sure am. ;)

The Power of NO

I haven't been really losing weight at the rate I'd like to, and I have a ways to go.  I know a big part of the reason is I've been too lax on my indulgences, so today I practiced my ability to say no.  So far today, I've said no to girl scout cookies, cheese (and you know how tough that is for me!), and cream and sugar in my coffee.

Rather than feeling deprived, I feel strong and in control.  I'm proud of being able to choose my long term goal over immediate satisfaction.  It's not always easy for me.  And because I was able to deny those midday indulgences and go to the gym, I can enjoy a glass or two of wine this evening, absolutely guilt free.  Folks, I've just traded up.

Keeping It Delicious

source

I like to eat egg whites for breakfast because it has a ton of protein, very few calories, and zero fat or cholesterol.  The problem is they are bland.  For months I've been sprinkling them with Montreal steak seasoning, but I've grown tired of this staple and have taken on a new egg white companion - the best one yet. 

Marinara sauce in an egg white omelet is absolutely wonderful, and also very low in calories.  Two egg whites plus two tablespoons of marinara  comes to roughly 50 calories and packs 8 grams of protein, 3 grams of carbs, and only 1 gram of fat.  1/8 cup shredded mozz is only 40 calories and gives it more of a pizza taste.  The whole glorious shebang is about 90 calories, and is packed with protein to help last you through the morning.  Can you beat that??  No, no you can't.  The trick is to be very diligent about how much cheese you are actually using - that can get out of hand (at least for me) really easily.
Here's the official breakdown:

Give Me a Week or So

I know I'm supposed to check in with my stats today, but I'm not feeling awesome right now.  I'm thisclose to starting my period and I just feel bloated and gross.

I spent some time at the gym during lunch today lifting weights and revisiting the treadmill on incline.  I'll let you know when I'm ready to give you the hard numbers.

A Plug for Pacing Yourself

image source

Yesterday I accomplished 30 minutes on the treadmill.  My right knee has been sensitive for quite some time, and I've been trying to slowly recover its capacity to I can get back out on the trail.  I didn't run for two whole weeks with the hope that resting my knee would be the answer.  It's helped a lot, but I'm still not really back to full performance yet.  Sunday I went out on a run for the first time in a while, but only gave myself 1 mile.  It felt ok, but I'm nervous about pushing it.

Yesterday I hopped on the treadmill at lunch and set the timer for 10 minutes.  I figured I could probably run longer on the treadmill, but I had run the day before and I didn't want to get overzealous and undo all the cautious care I'd already put into rehabbing my sorry right knee.  I figured if I could do 10 min, that would be good.  Well, I did.  And it was.  I felt great, in fact.  So I gave myself another 10 minutes, but I was going to walk the first 5 minutes at 4.0 mph and then run the last 5 at 6.0 mph.  I still felt good so I extended my second running interval to 10 minutes, and then repeated a 5 minute walk followed by a 10 minute run, followed by a 5 min cool-down.

By really paying attention to my body, I found I was actually able to run longer than I thought without any knee sensitivity.  I took today off running and focused on weight-lifting followed by a brisk walk at an incline for 10 minutes.

Yesterday:

Total Calories: 1471

Net Calories: 1084 (156 under)

H2O Intake: 32 oz

Total Exercise: 65 min

Cardio: 35 min

Rock Me All Lunch Long

Here's what I've put together for my lunchtime gym visit:

Hard to Handle - Black Crowes
I Gotta Feeling - Black-Eyed Peas
Take On Me - A-ha
Highway to Hell - AC/DC
Just What I Needed - Cars
Hey Tonight - CCR
Take It Easy - The Eagles
Take Me Home Tonight - Eddie Money
The Power of Love - Huey Lewis & the News
We Built This City - Jefferson Airplane
You Shook Me All Night Long - Jetboy (an AC/DC cover band that's pretty dead on)
Any Way You Want It - Journey
Footloose - Kenny Loggins
Beat It - Michael Jackson
Lump - PUSA
Baby I'm a Star - Prince
Me and My Gang - Rascal Flatts
Satisfaction - Rolling Stones
Wake Me Up Before You Go-Go - Wham!
I Wanna Dance With Somebody - Whitney Houston
Kryptonite - 3 Doors Down
Tootie Roll - 69 Boyz

What do you listen to to get you pumped up?

back on the horse

I've been really good the past couple days.  I think being sick really put me in a funk and brought out all my bad habits: snacking, poor food choices, over-eating, skipping exercise...  not a good scene.

Last night Andrew and I went for an hour walk after dinner.  It was great just spending time together and talking.  When we got back to the apartment, I was in great spirits and feeling good about just getting my bum of the sofa.

Yesterday:

Total Calories: 1300

Net Calories: 680 (560 under) - this makes up for last time

H2O Intake: 72 oz at least

Total Exercise: 90 min

Cardio: 25 min intense

PS - I've burned almost 900 additional calories already today.  Yay me!

goodbye, Reez

 

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Yes folks,  I had to bid a sorrowful farewell and paid a price last night for a walk down memory lane.  I heard yesterday that the OG (that's "original gangsta" for those of you who aren't up on the lingo) Red Robin on Furhman is being closed.  This news left  those of us who grew up in Seattle heartsick.  I love this place.  The University Red Robin was my old high school  hang out, and was known more affectionately to us as "The Reez" (a derivative of "Red Reezy" - hey, it was the 90s!).  It was here where my friends and I would gather to gossip, sharing in hushed whispers our coming of age milestones, and chow on burgers, fries, and cherry cokes.  We'd race to see who could tie the cherry stems in a knot with our tongues first (which I won nearly every time, thankyouverymuch), and laugh until our sides hurt.  Many of my friends from high school live in other states, but when we'd all get together during college breaks, and now holiday voyages home to visit aging parents, we always made the pilgrimage to The Reez.  There's still the on at Northgate and various other suburbs, but it just isn't the same.  We'll never feel the same way about any other Red Robin; they can never be "The Reez."

I only ate half my burger, but needless to say, I went over on my calories yesterday.

Yesterday:

Total Calories: 1908

Net Calories: 1669 (428 over)

H2O Intake: 72 oz at least

Total Exercise: 20 min

Cardio: 0 min

still sick

 

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I am still sick.  This sucks.  I want to work out, but I just don't have the energy.  I tried last night, but it ended up just being lack-luster.  Still, anything is better than nothing.  My lunchtime walk was a nice way to break up the day; I need to do more of that as the weather improves.

Yesterday:

Total Calories: 1887

Net Calories: 1215 (25 under)

H2O Intake: 56 oz

Total Exercise: 90 min

Cardio: 10

it's been a while

 

You know what keeps me healthy?  This guy.  I'm not talking about the way a personal trainer or a nutritionist would; I'm talking about in the soul.  I've been sick all weekend (and now that I think about it, probably all week), and when I'm sick I'm easily frustrated.  When I'm frustrated I'm rather difficult to be around.  It takes a very patient and understanding person to be around me when I'm this way, and I owe a big thank-you to Andrew for being that person.

I quarantined myself for the last couple days, even though it was gorgeous outside.  I hate being indoors when it's sunny out, so when I'd finally had enough cabin fever on Sunday, Andrew took me out for a walk (yes, one of us is supposed to be a dog in this scenario).  Twice.  He hugged me, brought me water, and patted me on the head when I was being a pill.  And when I was my worst, he just laughed at me in that this-is-only-kind-of-cute-because-you-so-rarely-get-sick-and-you're-bad-at-it sort of way.

Oh, and he let me eat bon bons on the sofa while we watched a Lost marathon, which was a great dry-run of my life plan: I'm going to trick him into marrying me, quit my job, and sit on the sofa all day eating bon bons and catching up on my soaps.  Shhhh.  

I love you, Andrew!

keeping hydrated

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Ok I know I just posted, but I didn't want today to just be a one-woman pity party for Monica, so I thought I'd tell you about something good I've been doing for myself lately.  As of yesterday, I have decided to keep a pitcher of ice water at my desk.  Even this small step to make drinking lots of water more convenient makes a really big difference.  This has been a really positive change and I encourage you all to do the same if you can.  You won't regret it.

shame

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I must shamefully admit, I haven't been that nice to my body this week.  In addition to skipping my workouts all week, my dinner last night was a collection of passed appetizers from Seastar (so delicious!!), and I had an undocumented number of glasses of white wine, followed by two double-shots of espresso in Bailey's.  I feel awful, both in spirit and physically.

In about an hour I'm going to run across the street to the gym in an attempt to try to redeem myself in some way.

snacked.

 

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So I come back from lunch today, and someone is walking toward the front desk with a giant basket full of little chip bags.  I'm like, "no thanks, I just ate."  Wait, no; I didn't say that.  What I really said was, "Snacks!  AWESOME!"  Then I visualized the bikini bod.  Then I grabbed a bag and read the nutritional info: 100 calories per bag?? Well done, team!  Now I am all for finding a healthier, lower-cal alternative, like an apple for 50 calories, but sometimes nothing will do but salty, crunchy chips covered in a delicious powder, in which case this is the healthier alternative.  A typical (smaller) bag of Tim's Cascade tater chips will get you at about 140 calories and has a lot more fat.  I was intrigued, so I did some field research right then and there.

Anyone ever had popchips? They're new to me!  I was a little wary when I read the package: "never fried, never baked."  Then what the hell are they??  More of an explanation on the back reveals they are hit with heat and pressure (I'm imagining the espresso process, minus water) and "pop!"  Whatever the case, these little suckers are delicious.  I am currently enjoying the salt and pepper flavor.  Secretly stashed in my desk drawer are cheddar and bbq flavors. Ok, sea salt and vinegar too.

So I'm munchin' away, and my FedEx Ground guy comes in to make a delivery and gets all excited about popchips. "they're THE best chips EVER!" he says to me.  Too true.  I want to eat another flavor, but  I am visualizing the bikini bod and have decided I can wait until tomorrow.

monthly weigh-in!

Weekends.  Weekends are my challenge.  I love checking in each weekday about sticking to my plan... or not.  However, weekends are sticky.  I like to go with the flow, have drinks with dinner, and generally eat whatever.  It's been two months now and I'm not exactly losing weight at a break-neck pace, but the numbers are still going down and that's a good thing.  I still have about 10 lbs to go.  I don't think I can do it in a month, but maybe two?  I do feel less doughy, and my waist is a lot smaller than it used to be.

I decided to take this week off running for knee sensitivity issues, and I'm going to rely on my own determination at the gym.  My circuit training cardio plan has been good for keeping the boredom at bay (limit only 10 min per machine) and my buddy Jeff has been singing the praises of interval training on the elliptical machine so I'll give that a whirl as well.

And as always, it's all about portion control.  I love eating and when I taste something delicious, it's hard for me to stop.  I read something in Shape yesterday that might help: visualize the bikini bod.  I'm going to try that.

See y'all tomorrow with some stats to report!

grab a parnter!

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A workout partner is the best way to keep me honest.  When I schedule a workout with someone, I am much less likely to skip it.  Lately I've been much more diligent about getting a run in each day because I have someone who is counting on me to show up.  What a novel concept.  Whether it's lunchtime or after work (or both!), I really love having a friend along side me to keep me entertained and motivated.

High five, friends!

The weather has been beautiful this week so running outside is my current favorite activity.  As it gets nicer, I'm counting on Abby to meet me for kayaking after work on a regular basis.

Yesterday:

Total Calories: 1399

Net Calories: 600 (648 under)

H2O Intake: 56 oz

Total Exercise: 90 min

Cardio: 60

Day Before:

Total Calories: 1975

Net Calories: 1285 (36 over)

H2O Intake: 32 oz

Total Exercise: 40 min

Cardio: 40

good day, sunshine!

 

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Today is gorgeous.  It's chilly, sunny, and fresh outside.  My lunch plans to run down Westlake yesterday were botched when I realized I had left my shoes at home in my haste to get out the door on time (I went from pjs to fully showered and dressed in 15 minutes - a minor miracle!).  Today I was determined to make up for lost time with the pavement and, even though my running partner canceled on me 15 min to go-time, I stuck to my guns.  It was a great run, and I even enjoyed squinting into the sun.  Pictured above was my turn-around point, and it pretty much looked like that.  Amazing what a little sunshine will do for the soul!  I find I am much more functional day-to-day if I take my midday break to work out.  It doesn't have to be a big effort - just something that keeps me moving for 30 minutes or more.

Yesterday:

Total Calories: 1500

Net Calories: 1240 (9 under)

H2O Intake: 32 oz

Total Exercise: 40 min

Cardio: 10

I'm not even going to tell you what my diet was like over the long weekend.  Cocktails are to blame for all my bad decisions.

gallery wandering

 

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Hey!  Did you know an hour of wandering leisurely around an art gallery burns about 150 calories?  That's equivalent to that beer/soda/quarter of a doughnut you just consumed.

Last night I went to the Frye to see what they had going on.  It was nice to be in a museum - something I haven't really made time for lately.  As for the shows, I was more a fan of the intent behind the projects rather than the actual pieces.

I then went home and made a delicious Thai chicken soup.  I want to eat this every day.

Yesterday:

Total Calories: 1601

Net Calories: 1114 (135 under)

H2O Intake: 48 oz

Total Exercise: 40 min

Cardio: 0

You missed me, didn't you?

Hi y'all!
I'm the worst blogger ever, sorry Monica. Here's my check-in.
I seem to be down a few pounds - haven't really noticed it in my clothes yet but both scales at my house agree I'm lighter than before. The bathroom scale, a $20 Fred Meyer purchase, is about 5 lbs meaner than the Wii scale, so that's what I'm going by, especially since the Wii is on carpet.
I've been too busy (ok, lazy) to work out much, but I have been making much better food choices. They're little tweaks, but it's just something I have to be conscious of and I can do it. I've cut out all fast food (you would be so proud of me if you knew how many times I've driven by Dick's with CASH on me recently, and didn't even consider stopping), most junk food (a bag of doritos has been languishing in my desk drawer, and they're nacho cheese, so it's not like I hate them), and haven't had any sodas except for my beloved diet coke. I have been keeping it to one or two drinks in an evening, if any, and choosing foods with more fiber and protein. I'm also just trying to eat more fruit and veg - I love them but I'm usually just too lazy to cook them. Really, I'm super effing lazy.
Next step is to build some muscle so I can burn fat better - and tone up the arms and abs.

will power: work for me, please!

 

This is what I saw sitting by the coffee pot when I walked into the office this morning.  Just so you're all aware, it's directly behind me on the other side of the partial wall.  I can smell the sweet fried goodness and fresh-brewed coffee right now.  I'm trying to tell myself it's not worth it on multiple levels: it will go straight to my ass, my fingers will swell, and my tummy will do somersaults.  That being said, they look so good and the maple iced old fashioned especially is taunting me.  Oh yeah, and wii told me I gained a pound since yesterday morning.  I'm positive it had something to do with the super-salty fries I had for dinner last night.  Sad face.

I have been working out regularly, which is an improvement.  My lunch-break gym trips are my saving grace.

Yesterday:

Total Calories: 1556

Net Calories: 1157 (91 under - not sure I believe this)

H2O Intake: 48 oz

Total Exercise: 30 min

Cardio: 30

Day before:

Total Calories: 1802

Net Calories: 893 (355 under)

H2O Intake: 80 oz

Total Exercise: 90 min

Cardio: 50

check in, check out

Yesterday:

Total Calories: 1376

Net Calories: 1228 (20 over)

H2O Intake: 48 oz

Total Exercise: 20 min

Cardio: 20

Yesterday was kind of a lack-luster day as far as progress goes, but in my defense, I was pretty awesome at monitoring my calories.  The total count includes a half a piece of delicious cake (and swollen fingers).  I also stepped on the scale and I'm a little bit down in weight, but I won't say how much until the official monthly check-in.

birthday weekend survived

 

Over the weekend we celebrated a birthday (not mine), and this inevitably means meals out and lots of drinks.  Saturday night was spent at the Attic, where I did not drink.  Super proud of myself.  Yesterday was a little tough to keep the calorie count down, but I went for a 40 minute run in the morning, so at least I was able to off-set a little of the damage.

Yesterday:

Total Calories: 1965

Net Calories: 1471 (220 over)

H2O Intake: 56 oz

Total Exercise: 60 min

Cardio: 40 min

1 hr dancing: 375 calories

 

I'm going dancing with my friends tonight.  Dancing is a great workout, and I plan to get at least two hours in of active booty shakin'. I'm still trying to decide what to wear.  It will be some sort of black something.  And heels.

Yesterday:

Total Calories: 1279

Net Calories: 702 (546 under)

H2O Intake: 56 oz

Total Exercise: 60 min

Cardio: 40 min

relieved

On my way home last night I stopped at the store and bought myself some tulips to bring a little cheer into my heart (this is what they looked like this morning).  I was feeling a little bummed about my weekend weight gain because I'd worked so hard to kick the first four pounds in the first place.  I didn't want to, but I got on the scale last night and discovered I was down another three pounds.  I'm not exactly sure how, because I take full responsibility for the ginormous amount of calories I took in Fri-Sun, but I'll take it!  Wahoo!

Yesterday:

Total Calories: 1305

Net Calories: 934 (315 under)

H2O Intake: 56 oz

Total Exercise: 30 min

Cardio: 20 min (light)

 

Ok whew.  The very next day I lost 3 lbs.  Gaining 2 is still unacceptable, but for now I'm going to blame it on my period.

Yesterday:

Total Calories: 1075

Net Calories: 438 (811 under)

H2O Intake: 80 oz

Total Exercise: 50 min

Cardio: 50 min

Giant Effffffff

 

I gained 5 over the weekend.  How's that even POSSIBLE??  Granted, I am bloated.  Please tell me it's all water.  That being said, I did really well yesterday

Yesterday:

Total Calories: 1335

Net Calories: 1134 (115 under)

H2O Intake: 72 oz

Total Exercise: 20 min

Cardio: 20 min

quick and dirty

I'm embarrassed about how bad I was to my body over the weekend.  I ate fast food twice, drank A LOT, and sat around snacking.  I don't regret it, but I'm well aware of how my body is affected.  I felt ill.

Just out of curiosity I estimated what I ate on Friday night, and it ended up being more than double my calorie allowance.  Ugh. When I think about how often I did something like that over the past couple years, I cringe.  No wonder I gained back 15 lbs.  Sheesh.

I don't have the stats for yesterday, but I did jog for 40 minutes, so at least I'm redeemed a little in that way.

does ping pong count?

 

I know I said I was going to try out that exercise last night, but I didn't.  Instead, I went out with a couple girlfriends and ate tons of Mexican food and had three drinks. 1500 calories later, I started to feel a little guilty and started wracking my brain trying to figure out if I could count any activity of the evening as exercise.  We did play ping pong for a bout a half an hour at the second bar we went to.  My calorie tracker says 30 min of ping pong is worth 150 calories.  Hey - I'll take it.  I am not under the delusion, however, that it at all counts as cardio.  Bad Monica.

Yesterday:

Total Calories: 2357

Net Calories: 1660 (411 over)

H2O Intake: 56 oz

Total Exercise: 70 min

Cardio: 0 min

I gotta know

Hey there!  You there!  I want to know -- Is this:

Better than this?:

Should I be doing both?  Anyone?

I've been scouring Shape magazine online looking for other exercises I can do with the ball I got from Abby.  It's taking up space in my little apartment now, and I wanted it, so I better put it to good use.

This one intrigues me:

I'll do it tonight and report back on whether it's one I'll stick with.

I've had a depressing last couple of days, fitness-wise.  I gained weight for like 3 days in a row.  It wasn't a lot, but it still didn't feel good to see the increase on my line graph (yes, it's being tracked on a line graph).  This morning, however, I'm back on the decline.  Drinking water really helps. Especially for a salt fiend like me; I need to drink a lot of water to keep my body at equilibrium or I bloat like a mo-fo.

Yesterday:

Total Calories: 1257

Net Calories: 692 (565 under)

H2O Intake: 64 oz

Total Exercise: 50 min

Cardio: 30 min