Week 10 Day 66/84 Wednesday

I have to admit, I’m feeling so lost right now. Before when I did BFL I didn’t follow the meal plan, I strictly did the exercises, ran a lot with a running clinic and did weight watchers. I lost a lot and looked fantastic! I never took before and after pics, but judging  by what I wore, and pictures of me fully clothed, I’m banking on the fact that I was a lot more successful! That being said, I’m running tonight, Interval training mostly. I need more than just 20mins three times a week...I’m used to running 30+ km a week and right now I’m doing maybe 15km. I also want to do weight watchers to count my points. We’ll give this a try for the next three weeks or more and see if the outcome is any better.

I tried the eliptical today, interesting...my butt and hamstrings definetly got a work out. I was on for 15mins. Although I felt the burn, I didn't feel like I took away any cardio, like I do when I run.

Week 10 Day 63/84 Sunday

Well, here it is...my measurments AND pictures...Although I do see/feel change, the weight has only lost .5lbs odd, and it's frusterating!

J said that my numbers look great and being a women I'm not going to see changes in certain areas right away. She said I'm loosing in healthy numbers. I guess it's my own guilt. The last two weeks haven't been great in the eating department. For the most part I'm following the diet, but my free days seem to turn into free meals here and there. Thats the problem; it's not consistant with the program. Therefore after this "weigh in" I've decided now is the time to take charge. I've decided to start counting my points while following the BFL meal plans. I've also decided to join S on a interval training to better my 10km time Wednesday nights, and distance running on Sundays....after all, I did sign up for a 10km in Jan. I'm going to make the next three weeks intense, and I'm going to give it my all! I need to, as I want my final pics to reflect what I've worked so hard for!

September 17, 2011 @ 7:00am

Weight: 187 lbs (85kg)

Height: 5’5

Waist circumference : 84 mm

Skin folds:

Bicep 24.0

Tricep 35.5

Subscapularis 31.5

Iliac crest 26.5

Calf 33.5

Thigh 54.5

Measurements:

R thigh 66.5mm

L thigh 66.0 mm

Gluteal 116.5 mm

Waist 84 mm

Chest 100mm

R arm 34 mm

L arm 33 mm

November 13, 2011

Weight 183.5 lbs (kg)

Height 5’5

Waist circumference 86mm

Skin folds:

Bicep 20.5

Tricep 34

Subscapularis 33.5

Iliac crest 23

Calf 30

Thigh 47

Measurements:

R thigh  63.5mm

L thigh 63 mm

Gluteal  114mm

Waist  80.5mm

Chest 102mm

L arm  36mm

R arm  34.5mm

 


13 Nov 2011 Week 10

                  
 

17 Sept 2011 Week 1



        

 

 



Well- there ya have it. You can definetly see results, however I WANT TO SEE MORE!! I'll keep plugging away!

Week 9 Day 60/84 Thursday

I can't believe there is only 3 more weeks and 24 more days! Time really has flown by!! I’ve decided that I want to get involved in running again. I’m not sure if I should just stick to 10km, or actually venture out and do another half marathon...

Ideally I enjoy 10km, and I’d like to do a personal best 10km. I’ve emailed the local running room to see what clinic are available, because I like to run with a group. I was even thinking of maybe working there as an instructor. We’ll see.

I slept really well last night, although I didn’t want to wake up this morning, I slept in until 630!!! And I wasn’t about to rush to the gym...but I did! I got there about 730am and I worked out!

Treadmill all at 0% incline:
1-2min 4.0mph

2-5min 6.0mph

5-6min 7.0mph

6-9min 6mph

9-10min 7.5moh

10-13min 6.0mph

13-14min 8.0mph

14-17min 6.0mph

17-18min 8.5mph

18-19min 9.0mph

19-20min 6.0mph

Yahoo! I finished! I really took the time to be aware of my breathing during my run, and it really helped me get through the higher mph’s.

8:00am- Protein Shake

9:30am- High fibre cereal w/skim milk

10:45am- Protein Bar

Week 9 Day 59/84

Last night I went to my brother and his wife’s place last night. My sister inlaw is a RMT so I was fortunate to have her massage my shoulders and neck (I’ve been suffering for the last week!). She made a killer pizza- whole wheat bread and veggies w/cheese. I also enjoyed a nice glass of red wine (which I’m starting to get a liking for!). By the time I played with the kids, got the massage and the glass of wine later, I was BEAT! I went home and fell asleep in my sweats!

This morning I was at the gym for 630, unfortunately the gym wasn’t going to open until 7am (it’s reading break at the university, and therefore they feel the need to open the gym later...) I hung out in the car for a solid half hour, which erked me because it cuts into my workout at the gym.

I only let myself run 7mins on the treadmill but I did 1-2mins at 4.3mph then 2-7mins 6.5mph all at a 2% incline.

*need in add workout from book

Week 9 Day 58/84

I went to bed really early last night, but I feel like I’m still catching up on sleep... I slept in till just after 630 and took my time getting ready...I didn’t get to the gym until 710, but remained in my car talking to my Mom on the phone...

I took a shot of 5hr energy just to get me through the day/workout. I’m not going to lie, I wanted to skip the workout all together, and I wanted to just give up on this working out. I feel that I not where I am wanting to be. I think a huge aspect of this is the time of the month, my lack of energy, the weather AND falling back an hr...BUT! I did my workout and I gave it my all!!

Cardio:

7:30am-

Treadmill

2% incline

1-2min 4mph

2-5min 5.5mph

5-6min 7.0mph

6-9min 6.0mph

9-10min 7.5mph

10-13min 6.0mph

0% incline

13-14min 8.0mph

14-17min 5.5mph

17-17.40min 8.5mph

17.40-17.50min 7.5mph

18-19min 9.0mph

19-20min 6.0mph

WHOAH! What a workout!! Seriously that was intense!! I got a little scared during the 17min 8.5mph...so I jumped off for 5 secs then jumped back on...it felt great! I need to have my last week workout before I get pics etc done with J!!! Also with three weeks left, I really need to step it up!! I would love to win that competition!

7:55am- Protein Shake w/ fish oil & flax

9:20am- high fibre cereal w/skim milk

11:30am- Protein bar

12pm- Spinach salad w/greek feta dressing

2:30pm- Protein Bar

4:00pm- Protein bar

Week 9 Day 57/84

I’m a little upset that I didn’t blog from Oct 26^th until yesterday (Nov 6^th). Although I followed the workouts, and veered off track with a eating a little bit, I’m not going to let it set me back. I am feeling somewhat discouraged. G is telling me I need to change my workout, and that I need more intensity, speaking of which, intensity as in the actual intensity workout. Personally, I find it nice to leave my house to work out. I don’t want to work out in my living room. I also need to remember it’s only been 8 weeks for crying out loud! I know I will feel better when J does my pictures and measurements on Friday morning.

This morning I needed to switch up my workout for my upper body. It was a bit of a challenge, and I always hate switching up because I feel so lost, and that I didn’t get anything out of it. However, I really pushed myself, and I felt that I got a good workout in. (My arms are so huge, and I hate it, I’m just starting to see some-what of definition, but I feel so bulky...I don’t like my body. My hips, upper back and arms are my parts that I really don’t like...of course there other parts but the 4 I listed are the ones I really don’t like. I shouldn’t be speaking this way, I should love my body, and focus on the fact that I ‘m healthy, and active, and I need to make the best with what I’ve got and be grateful. Ok- enough of the pity party.

I am feeling my back, butt and hamstrings from my hike yesterday, makes me want to do it every weekend!!

5am wake up

630- Gym

15mins on treadmill

Upper Body workout** Need to get workout book to fill in**

7:30- Protein shake with fish oil and flax

10am- high fibre cereal w/skim milk

11am- Protein Bar

12:30pm- California Roll

3:30pm- Protein Bar

4:30pm- Protein bar & California Roll

9:15pm-Bedtime!

Week 8 to 9- Day 41 to 56/84 Sunday

Well, I must say, it’s been well over a week since I’ve posted to my blog. Bare in mind, I haven't missed one single work out!!! Now, the reason for my lack of blogging is for one, I lost interst in week 7 but also I was in Toronto from Tuesday Nov 1st (week 8) (at 5am flight from Victoria direct to Toronto) up until Sunday 12am. I stayed at a hotel Tuesday through to Thursday, and made sure I got my lower body workout in on Monday before I left town and when I arrived at the hotel I got my cardio in on Tuesday evening. Wednesday I got my upper body workout in in the evening and because I knew I was staying at a hostel Thursday night and Friday night I wanted to be sure to fit all my workouts in. I did my HIT cardio on Thursday morning, followed by a lower body workout. I felt that theses workouts weren’t my best, as I felt off my game, and in unfamiliar territory... none the less I got it done, and I did a lot of walking in Toronto on my days off.

My eating was good for the most part. I stayed away from all the lovely desserts they served during breakfast and lunch. However Tuesday on the plane I had a chicken wrap (which I’m sure there was mayo in it.) Then Tues night I enjoyed a glass of wine and some bread with olive oil and balsamic vinegar- I did however choose a chicken pecan salad. I fit in a couple of protein bars and trail mix, but all in all I didn’t over indulge, I guess you could say I made healthier choices, but still treated myself. Wednesday was our conference and we were served breakfast. I had a slice of whole wheat bread with P&J, and lots of fruit. I also had coffee with cream and sugar (it was an investment course....). For lunch I had soup and mostly salad (and I stayed away from the dessert!) and protein bars in-between. At the cocktail reception, I had a few glasses of wine, and a few pieces of h’ordeves, then went to do my work out (this wasn’t the best upper body work out, as I was buzzed from the wine, and lost count of my reps...I wouldn’t blame this entirely on the wine, I was talking to someone in the gym during my reps :S. I had a great night sleep then on Thursday I was sure to get my workout in before our conference, as I knew I’d be checking out of the hotel and into a hostel. I also knew I needed to fit my Friday lower body workout in because I would be taking a day trip to Niagara Falls and didn’t want to pay $15 to drop in at the gym. Thrusday night I ate a 6inch whole wheat turkey sandy from Subway and enjoyed a non fat grande peppermint mocha from starbucks.

I did alot of walking Friday, and had a yogurt with granola and fresh fruit and honey for breakfast, with tea and milk. I later (induldged) in a Timmies XL French vanilla cap...(eeep lots of sugar) for lunch I had a whole wheat turkey sandy from tummies with honey mustard followed by a tea. I indulged in a non fat grande peppermint mocha from starbucks, then we stopped at a winery and I enjoyed a glass of wine. For dinner, I had a chicken sandy with salad. (Protein bars in between).

Saturday was  a BAD BAD BAD day....I did a ton of walking, but I also cancelled it out and went into the negative with my choices....for breakfast I had again the health nut (yogurt and fruit) then a protein bar and a non fat grande peppermint mocha from starbucks. I then met a friend for lunch and shared a bottle of wine, and chicken, prawn pad thai. When I got to the airport, again, I had two glasses of wine, then a chocolate mouse cake. When I got onto the plan, I had another glass of wine, Swiss chocolate bar, and a beef wrap....when I got home....I shared a bottle of wine with G while we played cards...

Then Sunday....

I had a non fat gingerbread latte, reduced fat turkey bacon breakfast sandwich from starbucks, we then went and hiked the trestle at Goldstream park, and then I enjoyed a timmies sour cream glazed doughnut, and L hot chocolate. G then made chilli for dinner with extra garlic white bread (gah. BAD BAD weekend!).....I need to refocus this week!

Week 7 Day 45/84 Wednesday

I didnt want to get out of bed this morning, I slept for 10hrs last night, and still wanted to stay curled up in bed! I did however pull my butt out of bed and get off to the gym...I'm feeling so blah today, so and have been the last week or so. I do have an appt at the doctors to day to go over a few things I have concerns about, so hopefully this will give me some insight!

5:40am wake up (yep, its getting later these days!)

6:30am- Gym

Lower Body Workout
Hamstrings:
LegPress

12: 160

10: 180
8: 200
6: 220
12: 220

Leg Squats

12: Bar +10lbs

Quads:
Leg extensions (standing)
12: 170

10: 180
8: 190
6: 200
12: 200

Forward Lung
12: 10 w/bosu ball (this was awesome! hard, but felt great!)

Calves
Standing Calf rises
12: 80
10: 90

8: 100
6:110
12: 110
Standing Calf Rises
12: 110

Abs:
Crunch

12: 12

10: 12

8: 12

6: 12

12: 12

HIT: Plank (60sec)


7:30am- Protein Shake (w/fish oil and flax)

Week 7 Day 44/84 Tuesday

I went to bed far to late last night, because I felt myself chugging along. I am however impressed with my ability to not talk myself out of going to the gym in the morning. Although the thought of sleeping in really entices me, truth is traffic is terrible in the morning, so I might as well just leave early and get my work out in. Plus its a sense of accomplishment!

I am lacking in my posts...and my attitude is down. I'm not feeling very happy, and I don't know if its because of this medication I'm on, or being tired, or not seeing HUGE results (yes I've seen results, I am after all wearing a skirt I couldn't even do up before...that being said, its still a little snug on me :( )

6am wake up

7am- Gym
Treadmill inclind 1%
1-2min 4.0mph
2-5min 5.5mph
5-6min 6.5mph
6-9min 5.5mph
9-10min 7.0mph
10-13min 5.5mph
13-14min 7.5mph
14-17min 5.5mph
17-18min 8.0mph
18-19min 8.5mph
19-20min 5.5mph

7:30am- Protein Shake (yesterday I started incorporating lemon fish oil and flax into my shake- yummy!

9:30am- high fiber cereal w/skim milk

10:30am- Protein Bar

11:30am- I cup of trail mix (eeek so many calories!)

1:30pm- Apple

2:30pm- Protein Bar

3:30pm- Couple bites of pasta I brought for lunch

5:30pm- Handful of trail mix & a couple bites of pasta, orange

7:00pm BEDTIME!


I woke up a couple of times in the night, but fell right back to sleep...I haven't a clue what wrong with me, but I was exhausted! I tried to do some homework, but I just wanted to sleep, and that I did!

Week 7 Day 43/84 Monday

I'm definetly loosing momentum the last couple of weeks, but I've managed to get out there and do what I've needed to do. Dispite the want to sleep, I got my butt out of bed and I went to the gym! I've decided to slow down my cardio before my upper/lower body work outs because its making me extreamly tired, and judging by the book and what I've been told, it's not a great idea to do that. After the nice 10km run on Saturday, I'm feeling pretty good about my cardio. Now just to improve on my time!!


5:45am- Woke up (yep later than usual...but I was at the gym by 630!


6:30am
Treadmill
1-2min 4.0mph
2-5mon 5.5mph
5-10min 6.0mph
10-15min 5.5mph




Upper Body Work out:
Chest: Lying DB Flys
12: 12
10: 15  
8: 20
6: 20
12: 20
DB Bench press
12: 20

Shoulders: Side Rises
12: 8
10: 10
8: 12
6: 12
12: 10
Shrugs12: 20


Back: One arm DB Row
12: 12
10: 15
8: 20
6: 20
12: 20
Seated Cable Rows
12: 60


Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:20
12: 15
BD bicep curl
12: 15


Triceps: Lying DB Extension
12: 10
10: 12
8: 15
6: 20
12: 15
Bench Press
12: Body


7:30am- Protein Shake


9:30am- High fiber cereal w/skim milk


11:00am- Protein Bar


12:30pm- Cucumber w/tomatos, onion, light feta and raspberry vinegerette


2:30pm- Protein Bar


4:30pm Protein Shake


5:30pm- Handfull of trail mix


6:30pm- Handfull of trail mix


8:00pm- Whole wheat pasta, w/hot italian turkey sausage, ground turkey, non fat cottage cheese (1cup)


9:00pm- HAndfull of trail mix


11:00pm- Bed time

Week 7 Day 42/84 Sunday

WOW! I've never been so diligent, and into a routine like I have this BFL...although I don't feel I'm giving my nutrition part 100% I'm definetly more aware of it, and eating frequently! This morning I made myself a awesome smoothie, with protein whey, lemon fish oil and flax with frozen berries! yum!

G and I went out for breakfast where I had 2 slices of whole wheat bread, 2 eggs, beacon, and 1 sausage.

I went for a lovely walk with my Mama down at the break water along Dallas Rd, it was gorgeous! I just wore a sweater! We grabbed some tea and had a great chat, I love my mama, and I love Dallas road on a nice day!!

I  had a slice of bread with some jam my mom made, then we had a lovely roast dinner (I endulged in ice milk icecream a slice of apple pie AND a couple of yorkshire puddings...oh and a few tortilla chips with pear salsa...)

Week 6 Day 41/84 Saturday

This morning I had a protein bar then headed out to Elk and Beaver lake and ran 10km with Derek. My time was 1hr, however I'll add a few mins onto that because I forgot to start the clock right away...the first 25mins were great, I had no problem. Then I needed to rest...so I then started doing run 3mins walk 1min, and that helped me through to the end. I was impressed that after 4 or 5 months of not running distance I was able to accomplish that! I guess BFL is really helping with my strength training!! I didn't have any knee or ankle issues and I felt awesome! I had half a protein bar after the run then peanut butter w/ toast.

I hit up fuel after my run and got some flax seed and some fish oil. Yum! can't wait to make a shake!

I did an increadible power clean of my house today! Cleaned the fridge organized a cupboard etc. Man does it ever look good!

We went out for dinner with a couple of G's friends, I enjoyed a chicken sandwhich with pesto, cheese, avocado, tomato and a breast of chicken w/fries...

I really am feeling good about myself, I notice a difference and it feels great!

Week 6 Day 40/84 Friday

YAHOO WEEK 6 IS ALMOST COMPLETE!! HALF WAY THERE!

I'm not going to lie, I was extremely discouraged this week and not feeling like myself....however I still pushed myself through and didn't give up. My life literally has been consumed of BFL...and it's good, because I'm want to finish something I've started...I read a few post from other BFL'ers and something did stand out. I'm not the only one feeling like this isn't happening fast enough. This week especially I've been so concerned with my image in the mirror and not happy with my lack of energy this week, that it's effecting my mood, and positive energy. I NEED to change my paradyme around and be happy, proud, positive and grateful I'm able to get up each day without too much struggle, and attend the gym.

My dad is struggling with being depressed about the way he looks and feels. He has had a cast on for over 2 years (they had to fuse his wrist, upon many surgeries, he has rheumatoid arthritis, basically one would consider the odds against him. I'm voiced my concern to him regarding his lifestyle right now. He doesn't do anything for his health. I spoke on the phone with him last night and after some encouragement last week he wants to change his lifestyle, I really hope he does. He said he'd plan on signing up for  a learn to run clinic today. I wish him the best, and I will support him and his new lifestyle change. On that note, I need to be grateful my snowboarding injury hasn't held me back, and that I've proven to my body it's capable of many things, with determination, positive vibes etc, I should be able to accomplish many, many things!

5:30am- 1 slice of toast w/natural peanut butter (I woke up craving/hungry for this)

6:30am- Gym

Treadmill

1-5mins 4.0mph

5-15 mins 5.5mph

*Slowed down the warm up- way to tired this week, and this felt really good!

Lower Body Workout
Hamstrings:
LegPress

12: 160

10: 180
8: 200
6: 220
12: 220

Leg Squats

12: Bar +10lbs

Quads:
Leg extensions (standing)
12: 170

10: 180
8: 190
6: 200
12: 200

Forward Lung
12: 10 w/bosu ball (this was awesome! hard, but felt great!)

Calves
Standing Calf rises
12: 80
10: 90

8: 100
6:110
12: 110
Standing Calf Rises
12: 110

Abs:
Crunch

12: 12

10: 12

8: 12

6: 12

12: 12

HIT: Plank (70sec)

7:30am- Protein Shake
9:30am- high fiber cereal w/skim milk

12:30pm- Spinach salad w/chicken, cucumber, tomato's, raspberry vinaigrette

2:00pm- Protein bar

4:30- Protein Shake

6:00pm- Sushi (california roll)

7:00pm- slice of toast w/natural peanut butter

8:00pm- Salted caramel mocha non fat no whip

Week 6 Day 39/84 Thursday

Today, I set off for the gym, Cardio. Gah. The thought of it makes me exhausted! I'm thinking it would proabably be best if I didn't workout this weekend, or if I do, just run the lakes with D. I'm hesitant, I'm so physically exhausted I feel like I'm pushing myself WAY too much. We will see though.

I had to bring down my cardio today...I feelt like I've stepped back a week or two.

6am wake up

7am- Gym
Treadmill inclind 1%
1-2min 4.0mph
2-5min 5.5mph
5-6min 6.5mph
6-9min 5.5mph
9-10min 7.0mph
10-13min 5.5mph
13-14min 7.5mph
14-17min 5.5mph
17-18min 8.0mph
18-19min 8.5mph
19-20min 5.5mph

(This was a struggle!!)

7:30am- protein shake

9:30am- high fibre cereal w/milk

12:00- greek salad

2:30-Protein Bar

4:30pm- protein shake

6:00pm- ALL YOU CAN EAT SUSHI! (3 california rolls, dynamite roll, sushimi, terriyki beef/chicken....and a scoup of icecream! (eek, better take it easy this weekend!)

Week 6 Day 38/84 Wednesday

I slept in until 10am, after I got up at 5am to declare that I was in fact not going into work. I ate half an apple, took some crazy energy suppliment G gave me (which makes my arms tingle....probably not good!) and set off to try in get a work out. (Feeling under the weather and exhausted, this probably wasn't the greatest of ideas...as my performance reflected that!)

11am
I ran on the treadmill, and pushed myself WAY too hard, especially for it being a warm up.

I managed to get my upper body, following Friday's, but alterning it where I just didn't have the strength.

11:45am-protein shake

1:30pm- Protein bar & refresh tea
2:30pm- Few bites of my greek salad
3:00pm- Protein Bar
5:30pm- Roasted chicken w/greek salad
6:30pm- 1/2 Casadilla type thing: chicken, cheese & salsa on whole wheat wrap
8:00pm- Home made popcorn w/butter and salt (again, this probably isn't acceptable on BFL...)

11:30pm- bed (although I was EXHAUSTED! and in and out of sleep prior to that!)

Week 6 Day 37/84 Tuesday

I woke up sick, felt sick through my workout, made it to 1230pm at work, went home and went to bed. I felt AWFUL! and my workout reflected it, as I felt so weak!! Anyways, not much to post her, as I lost my appetite for most of the day and stationed myself in bed ALL AFTERNOON!

What I do recall eating...

Protein Shake
High fiber cereal w/skim milk
Protein Bar
Left over whole wheat pizza w/hot itallian turkey sausage, turkey, spinach and cheese
Banana
Protien Bar

Week 6 Day 36/84 Monday

Since I didn't prepare myself last night due to a late night, meeting etc. I had to wake up super early, I had left over food from last weeks greek salad so I made myself one for lunch today.

5:45am- Apple

6:30am- Gym

Treadmill

1-2mins 4.0

2-7mins 6.0

7-12mins 6.5

12-13mins 7.5

14-15mins 6.5

YAY! Increase my warm up!

Lower Body Workout
Hamstrings:
LegPress

12: 140

10: 160
8: 200
6: 200
12: 200
Leg Squats

12: Bar +10lbs

Quads:
Leg extensions (standing)
12: 170

10: 180
8: 190
6: 200
12: 200Forward Lung
12: 15

Calves
Standing Calf rises
12: 80
10: 90

8: 100
6:110
12: 110
Standing Calf Rises
12: 110

Abs:
Crunch

12: 12

10: 12

8: 12

6: 12

12: 12

HIT: Plank (60sec)

7:30am- Protein Shake
** Cant remember what I ate during the day...but trying to rememberwhat I did...

12:30pm- Greek Salad
4:30- Protein Shake
5:15pm-Protein Bar
7:30pm- Whole wheat pita pizza w/spinach, hot italian turkey sausage, turkey and cheese (lite)

Week 6 Day 35/84 Sunday

WOW! I'm already half way there!!! I cannot believe how FAST these past 5 weeks have gone! I'm anxious to see significant progress in the coming 7 weeks! I really do need to refocus on my eating, since I'm splurging here and there (not overally bad, but having a taste here and there do add up!) 

Since I had my splurge last night, today is a much needed day to be aware about what I eat...although something are questionable whether or not they'd be approved on BFL, I still made myself aware of what I was eating.

10am- Wake up- Protein bar

1230am- Salted caramel mocha, non fat no whip (this probably isn't acceptable due to the sugar in it...)

G and I then went for a lovely walk along the breakwater...it was nice to chat about our future goals etc...

1:30pm- Naanwhich, which consist of Indian Food: Pita (not whole wheat) butter chicken, lettuce, tomato, cucumber, green pepers and very (I mean very!) little cheese.

4:30pm- Protein Bar

6:00pm- Turkey, potato, carrots, stuffing (portioned!)

9:00pm- calm tea

Week 5 Day 34/84 Saturday

This morning my alarm went off at 5am ON A SATURDAY! not right. I ended up sleeping until 8am where I then got up and had breakfast ran some errands, and prepared myself for a girls night in Nanaimo.

8am- High fibre cereal w/skim milk
Protein Bar

11:00am- Booster Juice high protein shake

2:00pm- Gym
6:30am Gym
Treadmill:
1-2mins 4.0
2-5min 6.0
5-6min 7.0 
6-9min 6.0
9-10min 7.5
10-13min 6.0
13-14min 8.0
14-17min 6.0
17-18min 8.5
18-19min 9.0
19-20min 6.0

YES! I increase my pace, however it was extreamly hard towards the end, I had to jump off the treadmill for a good 10secs just to refocus, otherwise I'd have tripped for sure!

2:30pm- Protein Shake

5:30pm- foot long whole wheat turkey sandwich from Subway

This is where girls night began, and I ate alot....2 chocolate chip cookies, a whole bunch of smarties, followed by jube jubes, artachoke dip, chips, mushroom caps etc.

Week 5 Day 33/84 Friday

I had a great workout this morning, mainly because I pushed myself due to my indulgence of cookie dough and chocolate chips (I don't know why I love chocolate so freakin' much!). Anyways, I'm finding myself unmotivated to do meals at night, I feel that the protein shake really fills me up at 430...anyways I NEED to read my BFL book this weekend to revisit the meal ideas.

So I pushed myself on my 15mins "warm up" run. Heres what I did:

6:30am Gym
Treadmill:
1-2mins 4.0
2-5min 5.5
5-6min 6.5
6-9min 6.0
9-10min 7.0
10-13min 6.5
13-14min 7.5
14-15min 7.0


Upper Body Work out:
Chest: Lying DB Flys
12: 10
10: 12  
8: 15
6: 20
12: 20
DB Bench press
12: 20

Shoulders: Side Rises
12: 8
10: 10
8: 15 (4) 12(4)
6: 12
12: 12
Shrugs12: 20

Back: One arm DB Row
12: 12
10: 15
8: 20
6: 25
12: 25
Seated Cable Rows
12: 60

Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:20
12: 15
BD bicep curl
12: 12

Triceps: Lying DB Extension
12: 10
10: 12
8: 15
6: 15
12: 15
Bench Press
12: Body
I'm going to see how I am tomorrow to see if I can mussier up the courage to run at a 6.0 on my steady pace.

7:30am- Protein shake

9:30am- Protein bar

12:00pm
We had a farewell lunch today at work, I made a light greek salad...I mostly ate that. I also enjoyed two pieces of a california roll, hummus and whole wheat pita...all in all not a bad lunch I suppose, but I was so full afterwards...


2:30pm- Protein bar

4:30pm- Protein shake

5:30pm- Banana

10:00pm- Cookie (I have to get these out of my house!)
home made popcorn w/butter