Week 3 Day 19/84

Gah today was a difficult day, I was faced with some personal relationship issues- therefore my appetite was extreamly small....


5:40am- Banana


6:30am- Gym

Upper Body Work out:
Chest: Barbell Bench Press 
12: 2.5
10: 5  
8: 7.5  
6: 10
12: 10
Dumbbell Flys (Machine)
12: 80

Shoulders: Shoulder Press
12: 10
10: 12
8: 15
6: 20
12: 15Shrugs
12: 20 (6) 15(6)

Back: Wide-Grip Pull downs
12: 45
10: 60
8: 70
6: 85
12: 85Seated Cable Rows
12: 60
Biceps: Standing Double Curl
12: 10
10: 12
8: 15
6:15
12: 15Standing Double Curl
12: 15
Triceps: Triceps Extension
12: 20
10: 25
8: 30
6: 30
12: 20
Bench Press
12: Body



7:30am- Protien Shake


11:30am- Protein bar (forcing myself to eat)


1:15pm- Bruscetta Salad w/grilled chicken (dressing on the side) from applebeas\


2:30pm- Bite of english toffee (I was stress eating at this point...but only took a bite)


4:30- Protein Shake


7:30pm- A&W Teen burger w/fries and rootbeer


8:30 onwards...Chocolate cupcake, a few crackers, couple dips in the chip bowl, and a few shots followed by a few vodka sodas...eeep!

Week 3 Day 18/84

Holly smokes! As week 3 is coming to a close, I cannot believe how fast it’s gone, although that being said it’s felt like I’ve been doing this forever!! I’m switching up my routine for next week that way it will give my body that “muscle confusion” you read about. I’m hoping that in the next few weeks I’ll start seeing some results!

I went to bed late last night (again!) I watched G’s soccer game, but I did manage to roll out of bed this morning and hit the gym for a HIT cardio work out (I did the same on Tuesday) and was able to complete my HIT points successfully! Yay! At least I see the changes in my strength, now for the external part!

6:20am Wake up

7:10am Gym
Cardio HIT (same as Tuesday routine)

7:30am- Protein Shake

9:30am- Strawberries

10:30am- High fibre cereal w/skim milk

12:30pm- Protein Bar

2:30pm-Protein Bar

4:30pm- Protein Shake

7:00pm- Pesto Wrap w/chicken, tzaiki, avocado, lettuce, cucumber (not the heathiest choice ie the wrap and tzakiki)

Bed: 10:30

Week 3 Day17/84

Oh boy did I ever have a late night last night! It was nice to catch up with a couple of good friends, but it made getting out of bed this morning difficult! However I did do it because I knew if I did I’d get my workout out of the way and be proud of myself, after all- I’ve come this far!

With a 5 hour energy behind me, I did an awesome work out! I managed to increase my weights and over all felt much better about myself then I did yesterday (I was down in the dumps for sure!).

This morning I sort of thought I saw a bit of change in my mid section...(here’s to hoping!) I know it’s I’m only through part way through week 3 of the challenge, but it’s nice to have some encouragement! One of the forum members sent a really good website to us regarding seeing changes along weeks 8 through 12 and apparently it will just happen, like you wake up on Christmas Day and surprise! You’re down a dress size or two! Incredible! I cannot wait for that moment! I have a few things to look forward to, and therefore I really need for some changes to happen! I’ve got A’s wedding New Year’s Eve and I really want to look good for that! I also will be away in Toronto and will want to buy some clothes! So many things to look forward too! I know I can do this, I’ve done it before!

5:50am- Wake up

6:05am- Banana

6:30am- Gym
Lower Body Workout
Quads:
Leg extensions
12:
10:
8:
6:
12:
Forward Lung
12:

Hamstrings:
Legcurls
12:
10:
8:
6:
12:
Legpress
12: 180

Calves
Standing Calf rises
12: 60
10:80
8:90
6:100
12: 100
Standing Calf Rises
12: 100
Abs:
Arm leg lift
Crunch X12

7:30am Protein Shake (4pts)

9:00am- Strawberries

10:30am- high fibre cereal w/skim milk (5pts)

12:00pm- whole wheat pasta w/extra lean ground turkey and spaghetti sauce (8pts)

2:00pm- Protein Bar (4pts)

4:30pm- Protein Shake (pre mix) (5pts)

6:30pm- ** Went to Grandma's for dinner....
Squash w/pasta sauce and feta cheese (soo delish!) (3pts)
Salad (1pt)
Asparagus
Macaroni & cheese (very small portion-and I skipped bday cake!) (10pts)

Points used: 40
Allowed: 30
Weekly: 31-10= 20pts

I went to bed again late tonight, I was watching G's game...oh well! Have to get back on track


So I'm hoping that with my training I'll be able to accomplish either the West Coast Trail, or the JDF Trail this coming summer- I have time to prepare- and its always been on my bucket list!



Week 3 Day 16/84

I went to bed super late last night...past 1030 was the last I looked at the clock, my mind was pretty active but I did manage to get up with morning, and slept in till 620am...

620am: Banana

7:05am: Gym
Cardio: 20min HIT
I managed to increase my run, my steady pace was 5.5pmh and I started at 6.0mph and worked up to 8.0mph!! a week ago today I wouldn't have been able to do that!! Yay me!

7:35am Protein Shake (4pts)

10:30am high fibre cereal w/skim milk (4pts)

12:00pm: Lunch- Whole wheat turkey sandwich (7pts)

2:00pm: Protein Bar (4pts)

4:30pm Protein Shake ready mix (5pts) & Apple

6:45pm- Steak w/brown rice curry & spinach salad (8pts)

Total points used:  32pts
Total over: 2
Weekly allowance: 33-2= 31pts

Week 3 Day 15/84

WEEK 3!!!!!

I’m so proud of myself for accomplishing this much!! I haven’t fallen off the wagon, and I’m feeling so dedicated! I’ve noticed subtle changes in my body, nothing extreme by any means, just slight changes. It’s nice to know that I’m doing my body good, and that waking up early makes me accountable to myself in many different ways. It’s a time where I’m on my own doing something for myself, and I can’t lose track to the importance of that.

I've decided to keep weight watcher points but still eat what is prescribed in the program. This way I'm staying on track for portions!! Weight watchers new program incorporates Protien, Carbs, Fibre and Fat, and no longer deals with Calories. Let's see how this goes!

Last Sunday, I came up with some goals. I wanted to take a glance back to see what I accomplished during the week:

Mark down my weights lifted (Check!)
Continue early morning workouts (Check!)
Yoga class this week
Sign up for rowing
Pre pack meals the night before (Check!)
Sort my house out/Laundry (Check!)
Get into a schedule to finish TRU course

Ok- so I didn’t get done nearly what I wanted to do, but 4/7- not too bad. Therefore my goals this week are to continue the following above. I just need to have those goals written down in front of me so it’s on my mind.

So today, it was raining, cold, dark and all I wanted to do is stay curled up in bed...well I couldn’t bring myself to do that when I knew the gym was waiting for me...therefore I got up at 5:49am (yep I layed in bed till then! Good thing everything was packed ready to go!)

5:49am- wake up!

5:55am- Banana (0pts)

6:30am- Gym time!

15mins 5.5mph treadmill

Upper Body Work out:
Chest: Barbell Bench Press 
12: 2.5
10: 5  
8: 7.5  
6: 10
12: 10
Dumbbell Flys (Machine)
12: 80

Shoulders: Shoulder Press
12: 10
10: 12
8: 15
6: 15
12: 15
Shrugs
12: 20

Back: Wide-Grip Pull downs
12: 45
10: 50
8: 70
6: 85
12: 85?
Seated Cable Rows
12: 60

Biceps: Standing Double Curl
12: 10
10: 12
8: 15
6:15
12: 15
Standing Double Curl
12: 15
Triceps: Triceps Extension
12: 20
10: 25
8: 30
6: 30
12: 20
Bench Press
12: Body

7:30am Protein Shake (4pts)

10:00am Protein Bar (forgot breakfast at home) Powver Bar (8pts) YIKES!

12:00pm Lunch- Whole wheat bread w/extra lean turkey w/light shredded cheese (7pts)

2:00pm- Protein Bar (4pts)

4:30pm Protein Shake (ready mix) (5pts)

7:30pm- Starbucks reduced fat turkey beacon sandwich (9pts)
- Grande, non fat no whip pumpkin spice latte (6pts)

9:30pm- 2 slices extra lean turkey w/2slice light shredded cheese (3pts)

Total points used: 46!!! Daily allowance: 30  Over: 16pts
33 weekly allowance

**WOW! I'm minus 16 points today...I wasn't aware that the pumpkin spice latte, or breakfast sandwich was so high in points! Good to know!

Week 2 Day 14/84

Officially week 2 is complete, and time is flying! I definitely feel as if I've gotten into somewhat of a routine, and feel my body changing for the better. I definitely don't feel bloated and fat, which is what I was feeling prior to doing this program. Since I took yesterday as my free day, I had to be on top of my eating today, and to be sure to get my cardio HIT workout in. I got my food for the week and will take the rest of the day to prep- although I'm really not feeling so hot, my lower abdominal area is feeling pretty uncomfortable along with my lower back...I guess I'll just wait and see what happens.




10:0am- Scrammbed egg whites w/light shredded cheese, 1/4 avocado, salsa and whole wheat wrap.


12:00pm- Trail mix 1/4cup followed by gym (followed Thursday HIT workout) Need to increase!


12:30pm- Protein Bar


4pm- Protein Pudding


630pm:

Week 2 Day 13/84

Today G and I went for a lovely hike out to Botanical beach. It wasn't raining so we were very fortunate, however there was a bit of overcast. I wish I would have worn "hiking gear" cause I would have felt I could have run part of the trail- anyways, it was nice to get out just the two of us and explore the beautiful Island we live on. Botanical beach is one of my favorite places to escape too.

We set off this morning and stopped for breakfast at Starbucks, I had a yogurt parfait (the granola I'm sure was sweetened with sugar and the yogurt probably wasn't non fat. I also splurged and had a pumpkin spice latte!! (ok- so today's going to be my free day...)

We later stopped for lunch where I enjoyed a yummy grilled Cajun chicken  with blackberry vinaigrette salad with roaster sweet walnuts. Later, I shared a root beer float, as well as skittles. I was sure to get a protein shake along the way so I wouldn't be grabbing for bad foods.

D made Maui ribs with ceaser salad, and when we all went to a movie I had popcorn with butter and root beer with more skittles. Yes, today was certainly a free day for me, but I found my portion sizes were small and I made healthier choices as apposed to indulging to the point of guilt.

Waves pouring in!

G- Enjoying the Scenery at Botanical Beach

Week 2 Day 12/84

I can feel myself getting tired this week- I was exhausted last night and didn't get into bed until 10pm after I made soft and chewy chocolate chip cookies for G's soccer team. I didn't try anything and I'm so proud of that! I really like having all my stuff ready to go the night before, it makes the morning that much easier when I'm prepared. I had some wild dreams last night, mostly regarding personal stuff and my constant worry about a loved one. I can’t let those emotions or worries hold me back though! I had a lovely visit with my sister last night and just adore her and her maturity to address situations.

I'm not feeling any of my workouts from last week which is a bit discouraging, and I've made a point of writting down my weights so I know what to lift next week. I may have spoken too soon, but we'll see, I slightly feel a bit in my arms from my upper body work out on Wednesday...

5:40am- Wake up

6:30am- Gym
Lower Body Workout
Quads:
Leg extensions
12: 40
10: 50
8: 60
6: 70
12: 70
Forward Lung
12: 15

Hamstrings:
Legcurls
12: 30
10: 40
8: 50
6: 65
12: 50Legpress
12: 165

Calves
Standing Calf rises
 12: 60
Abs:
Arm leg lift
Crunch X12


10:15am High Fibre cereal w/skim milk
** I'm finding waiting for breakfast after my workout and not first thing when I wake up is not leaving me hungry during the day.

12:20pm- Spinach salad w/ 2 hard boiled eggs, avocado, tomato, cucumber and raspberry ving salad dressing.

2:45pm- Protein Bar

4:45pm- Protein Shake (pre mix)
10: 70
8: 80
6: 90
12: 90
HIT: 12: 90

Week 2 Day 11/84

I woke up this morning just before my alarm went off (530am). I had some doubts on whether or not I would make the effort to the gym first thing, as it was a bit of backtracking since I had a course downtown. I was up and figured 20mins and I'm done for the day. I had a hard time getting started on the treadmill and part way through the button wouldn't let me increase my speed, so I quickly jumped off it and onto another one. I did an extra minute of 6.5mph to get my heart rate up again. I was so thrilled I got it done this morning. It was so nice and peaceful finishing early and having time left over to take my time grabbing a pumpkin spice latte and breakfast sandwich then driving down town.

Wake up: 5:30am

6:30am Gym

Treadmill 20mins

1-2min 3.4mph

2-4min 5.0mph

4-5min 5.5mph

5-9min 5.0mph

9-10min 6.0mph

10-13min 5.0mph

13-14min 6.5mph

14-17min 5.0mph

17-18min 7.0mph

18-19min 7.5mph

19-20min 5.0mph

*this is generally what my workout was with the exception of jumping from one treadmill to the other.

7:00am Protein Shake (pre made)

8:10am Starbucks reduced fat turkey bacon breakfast sandwich (Whole wheat bread, eggwhites, reduced fat cheese and turkey bacon)

~Tall, non fat, sugar free pumpkin spice latte (This lady caused a suger craving, I doubt it was sugar free)

10:00am- Pepermint tea (with tsp of honey)- I really should stop with the honey...

12:00pm- I started eating my pre packed salad, but believe it or not, I burned the eggs, and lost my appetite with that and the brown avocado- therefore I settled with Sushi (again). California roll.

2:00pm- Protein Bar

4:30pm- Protein Shake (Pre made)

6:30pm- 2 Slices of whole wheat bread with P&J (light/sugar free)

Tonight I baked soft and chewy chocolate chip cookies, I didn't lick the bowl, I didn't test, I just made them, had zero craving and was so happy with myself. Only thing I wasn't happy about is when I went and got sushi I bought this other thing, mainly because I needed to reach the purchase minimum to use debit, but also because I thought it was gum- anyways, it wasn't gum it was this chewy candy and I loved it and ate the whole thing (1pkg=210cals) Lesson learned...that's 20mins on the treadmill...YIKES!

Week 2 Day 10/84

I'm not going to lie, I tried on a pair of pants last night so I could see if I could switch up my wardrobe for work (as I've been relaying on the same items for the past few weeks cause they’re the only things that fit!) and I was extremely depressed. I couldn't do them up at all!!!! This morning I weighed myself (gulp) I went down 1lb but it doesn't seem to be anything for all the work I've done. I know its only day 9 and I haven't even been into this 2 weeks, and I know I shouldn’t be weighing myself, but regardless it was a downer.


5:30am Wake up- Eat Apple (tried this instead of a full breakfast)

6:30am Gym

Upper Body Work out:
Chest: Barbell Bench Press 

12: 2.5

10: 5  

8: 7.5  

6: 10

12: 10
Dumbbell Flys (Machine)

12: 80

Shoulders: Shoulder Press
12: 8

10: 10

8: 12

6: 15

12: 15

Shrugs
12: 20

Back: Wide-Grip Pull downs
12: 40

10: 50

8: 60

6: 70

12: 70

Seated Cable Rows
12: 60

Biceps: Standing Double Curl
12: 8

10: 10

8: 12

6:15

12: 15

Bicep Extension (Curl)
12: 20 (did after Triceps because I forgot)

Triceps: Triceps Extension
12: 20

10: 30

8: 30

6: 20

12: 20

Bench Press

12: Body

7:30am Protein Shake (ready mix)


8:30am High fibre cereal w/skim milk

11:30am- Bite of Protein Bar

12:15pm- California Roll (sushi)

2:00pm - Rest of Protein Bar

4:45pm- Protein Shake

7:00pm- Sleepytime tea w/1tsp honey

8:30pm- 2 Slices of whole wheat bread w/ 1 egg 1tbs light shredded cheese 1 tsp butter .5tbs ketchup


Bed- (In bed at 10pm , asleep after 11pm)

Week 2 Day 9/84

I have a feeling these entries might start to slow down a bit, as I get into the routine of working out. However I do want to make it a priority to track the foods I eat and the exercises I do. Last week I didn’t track what my weights lifted were, but I want to make that an effort this week so I know what to improve on and where I’ve progressed from.

This morning I decided to sleep in a little bit, mostly because it’s cardio day and I don’t really need to leave as early as I would if I were doing weights.

Breakfast: 6:30am- High fibre cereal w/skim milk

Gym:

Cardio:
1-2mins 4.0mph
2-5min 5.0mph
5-6min 5.5mph
6-9min 5.0mph
9-10min 6.0mph
10-13min 5.0mph
13-14min 6.5mph
15-17min 5.0mph
17-18min 7.0mph
18-19min 7.5mph
19-19:30min 5.0mph
19:30-20:30min 4.5mph
20:30-21:30mon 3.5mph

**After a couple more of these sessions, I think next week I will step up the intensity level.

7:45am- Protein Shake (Quick mix)

10:30am- Apple (going to attempt to eat something like this before lunch to see if it makes a difference)

11:00am- Trio bar (Vegan bar w/nuts)

12:00pm Lunch- Last night left over: 1c egg pasta, extra lean ground turkey, homemade sauce, w/cottage cheese. Spinach salad (my special salad)

3:00pm Protein Bar

5:30pm- High fibre cereal w/ skim milk (small serving)
1 whole wheat tortilla, salasa, 1/4 alvocado, lite shredded cheese, 2 eggs, lettuce

9:30pm Bed!

was so exhausted when I got home from work last night. I had a headache and just felt down i the dumps. G's Dad was in town last night for work so he wanted me to go to dinner with them, there were going to the hotel pub. By the time I got home and was laying down I felt exhausted. I didn't want to go anywhere, I just wanted to sleep. I had a cat nap until G woke me up, I really had intentions of going, but he was very supportive in understanding that I'm on this program and that there might not be too much to choose from. I'm so lucky he's supportive like that.

Week 2 Day 8/84

Wahoo! I made it through week 1 feeling strong! well, mentally strong- the physical will come! I can’t wait until the results start forming! This weekend was really wonderful and really, the true test of motivation! I went to the gym to do my HIT cardio workout and ate pretty good- I splurged on Hummus and pita, and then D made a wonderful bday dinner for my mom (pasta!)...and I may have had 4 vodka waters....opps!- I contributed the salad, you know to balance it out! Haha.

Although I had a shaddy sleep last night (many things running through my mind) and even while trying to meditate, I continued to try and push those thoughts aside and focus on one single thing. This is a new mantra I’m trying, as I find I sleep better (or it could very well be my new lifestyle change that is helping me sleep) regardless something’s working! Except for last night! Eventually I feel asleep and didn’t have too much of a problem waking up to get to the gym.

I had a lot of energy last night, I was actually sorting out my house and getting myself organized. I’ve been living in such a frenzy that last few months that how I felt about myself was really reflected in the way my house looks/looked (It’s still a work in progress!). I plan to finish that tonight and get my course organized to I can hit the library after work to complete it!

“Those to fail to plan, plan to fail.” ~Unknown

5:50am Breakfast: High fibre cereal w/skim milk

6:30am Gym

15 min run on treadmill at 5.5mph 0 incline

Lower Body Workout
Quads:
Leg extensions
Forward Lung
Hamstrings:
Legcurls
Legpress
Calves
Standing Calf rises
Abs:
Arm leg lift
Lateral Crunch
Crunch

** I REALLY need to step up these weights on the hamstrings and quads...I also REALLY need to write down my weight lifted so I have something to compare and be consistent too!

7:30pm- Protein Shake

11:30am- ½ Whole wheat pita w/lean ham, chicken seasoned with taco mix, pineapple and pizza sauce. My fav spinach salad. (So hungry!)


2:30pm- Protein Bar

 
6:30pm- Dinner
Egg Pasta 1 cup, extra lean ground turkey, w/tomato sauce, light shredded marble cheese and parmesan topped off with cottage cheese 1/4c

7:45pm- English tea w/skim milk tsp sugar (I splurged...)

I was so full after this that I wasn't hungry to get another protein in- I took in a lot of protein at dinner and didn't even manage to eat my salad that was sitting in the fridge waiting for me- I'll just have that for lunch.

Miss J stopped by to complete my measurements. Needleless to say I felt massive! But on a positive note, I’ve already noticed my tummy has gone down a bit and I’m not feeling overly bloated. Especially it being that time of the month and all. I’m trying to avoid going onto the scale because I feel that it could be a huge disappointment. I do know however that muscle weighs more than fat, but it’s the old school ways that overcome my thoughts!

Bed: 10:30pm

Week 1 Day 7/84

It's frustrating not having a schedule like I would normally have during the week. Going to bed late, sleeping in etc really throws off your eating routine, although I wasn't hungry, I don't see how it can  be beneficial...we'll see!

10:00am high fiber cereal w/skim milk

1:45pm- Protein bar w/ pumpkin spice latte- non fat (yes I splurged a bit...tis the season!)

2:35pm- trail mix (1/4c) & banana


6:30pm- whole wheat pita w/ light ham & chicken breast w/taco seasoning, pineapple & shredded light marble cheese. Spinach salad w/tomato, cucumber, feta cheese (not light, very little) avocado.


9:30pm- Protein pudding


11:15pm bedtime!


This weekend was for sure scattered...but I felt I didn't eat terrible considering it was my mom's birthday, and I did get my workout in which I was thrilled about! I'm overall please with how this week went, I know after another week or so I'll be in a routine, and hopefully start seeing some changes. Already I feel 100 times better. I wasn't thrilled with my pictures (who ever is at the start) and then Friday night not being able to find anything to wear was depressing, everything was tight and uncomfortable...this is just motivation to keep going and stay on track. I have a few personal goals this week:


Mark down my weights lifted
Continue early morning workouts
Yoga class this week
Sign up for rowing
Pre pack meals the night before
Sort my house out/Laundry
Get into a schedule to finish TRU course

Here are the pics reviled....ewwwww! 

Week 1 Day 6/84

This morning I got up very, very early (for a Saturday) to meet my friend Miss J. She unfortunately didn't have her measuring tape, however was able to take my pictures and measure my body fat. We're going to meet up Monday night to complete the measurements (I'll post them once their done). 

Breakfast 1030am 

1 slice of whole wheat bread w/ P&J, high fiber cereal w/skim milk

12:30pm Gym Time

1-2mins 4.0mph

2-4mins 5.0mph

4-5min 5.5mph

5-9min 5.0mph

9-10min 6.0mph
10-14min 5.0mph
14-15min 6.5mph
15-17min 5.0mph
17-18min 7.0mph
18-19min 7.5mph
19-20min 5.5mph
20-25min 3.5mph

1:00pm- Protein Bar

4:30pm- Pita & Hummus (white pita- eeek!)

7:30pm- Stuff pasta with cheese, moose meat, 1 1/2 slice of garlic bread, spinach salad w/ tomato, cucumber, feta, raspberries, raspberry vinaigrette. 4 raspberry vodka & water

It was my mom's birthday today, so needless to say it wasn't the best day to keep to a diet, although I found I did make better choices and avoided really bad foods ie: cake. Tomorrow, although it's not my workout day and technically my free day, I'm going to opt to eat healthy and take tonight as my free meal/drinks. My full intentions during the BFL was not to drink, but I've definitely cut back, and made a better choice, rather than wine! Getting up this morning then going back to bed when I got home threw off my eating schedule- I guess its bound to happen when its the weekend- I'm going to try and not make a habit of that.

Week 1 Day 5/84

85% to completing week 1! What a long, but short week it’s been. I guess it seems like I've been doing this quite some time, although the weeks flown by! I'm feeling really good, I haven't had any crazy cravings, or desire to eat bad foods, I'm enjoying my workouts and overall feeling good about taking this time out for myself and treating my body as the temple it should be! I have a few challenges ahead, but "what doesn't kill us, makes us stronger!"

I'm flying out to Toronto for business at the beginning of November, week 8 of the challenge. I'm not sure what to expect, with the time change, jet leg etc. I will however take the steps to ensure I don't sabotage myself, i.e., be sure to pack my protein with me, make sure the hotel has a fitness center, take no jet leg vitamins, and lastly, stick to fruits and vegetables. Shouldn't be too hard, but I hope being lazy and on business doesn't get the best of me. I do however feel I'm at my up most alertness once I've exercised, so this should keep me going for this seminar!

Tomorrow Miss J is taking my photos and doing my measurements, I wish I had been more on the ball and asked her last weekend when we hung out, but I was having my last indulgence and weighing, measuring and taking my picture was the last thing that would have crossed my mind!

I felt great after a good night sleep last night, I even pre packed everything so I could sleep in till 5:45 this am, and then grab a quick bit to eat and head to the gym....although I think I ate too much breakfast cause it affected my warm up, and overall feeling at the gym- I may have to consider eating breakfast after a workout
5:50am Breakfast 
High fibre cereal with skim milk/ 1 slice of whole wheat bread w/ P&J
*Way too much food for first thing in the am

6:25am Gym Time!
15mins treadmill: 1-3min 4.0-4.5mph 3-15mins 5.0mph- 0 incline.
*(so exhausted, really needed to work up to even 5.0mph)

Upper Body Work out:
Chest: Barbell Bench Press
Dumbbell Flys (Machine)

Shoulders: Shoulder Press
Shrugs
Back: Wide-Grip Pull downs
Seated Cable Rows

Biceps: Standing Double Curl
Bicep Extention (Curl)

Triceps: Tricep Extention
Bench Press

7:30am Snack: Protein Shake

10:30am (Protein Bar) I just picked this up and ate it without even thinking I already had a shake!

12:00am Lunch:
Spinach salad w/cucumber, tomato, light feta, 1 hardboiled egg, light creamy Caesar dressing 

2:30pm Snack: Hard boiled egg
6:00pm Dinner
Pizza: Whole wheat pita, light shredded cheese, light ham, sugar free tomato, pineapple

8:15 pm Snack: Protein pudding

Week 1 Day 4/84

I went to bed very early last night and really had a tough time getting out of bed this morning, I was so comfy and really just wanted to relax...I don't know so much if it was that I was tired, because I didn't have lack of sleep, but just burnt out maybe? I decided not to go with indoor soccer, it just seems like too much to take on all at once, which I kind of suspected would happen. I figure I'll just take each day as it comes. I didn't make it to the gym this morning for my cardio, but I will at lunch. I woke up extremely sore this morning, but I know once my body gets moving I'm totally fine!

I feel like I'm eating a lot of food. I'm so used to the old weightwatchers way and counting points that I feel I'm over and above my "daily allowance"

6:40am Breakfast 
High fibre cereal w/ skim milk
11:30am Half protein bar & 1 hardboiled egg

12:30pm: Gym Time!
5 min walk to gym  and 5min back to work & HIT workout:

1-4min 5.5mph
4-5min 6.5mph
5-9min 5.5mph
9-10min 7.0mph
11-14min 5.5mph
14-15min 7.5mph
15-16min 4.5mph
16-17min 5.5mph
17-18min 7.0mph
18-19min 7.5mph
20-21min 4.5mph

1:00pm- Second half of protein bar

3:30pm Snack: Protein Shake

5:30pm Dinner
**I had a sudden bank appointment, and therefore didn't get home for dinner- G made me what food he had and therefore I had:

chicken and mozzarella ravioli with sauce (very little sauce) and maybe 6 ravioli's.

8:30 pm Snack:

1 Slice of whole wheat bread with P&J (gah this is starting to become a comfort food...) 

I certainly don't like working out at lunch time...my whole day was thrown off, but over all I got what I needed done, and I'm pleased. I went to bed around 930 last night and slept right through the night- I've really noticed that I'm getting a full night sleep in, and I really do enjoy not having sleepless nights. It's also nice to have the bed to myself- Not that I can tell either way, as I'm out cold each night!

Week 1 Day 3/84

Last night I was EXHAUSTED yet again, but I managed to go to a Hatha Flow yoga class, it was hard, I'm not flexible right now by any means and my body just feels big, awkward and uncomfortable! Regardless I went, and I felt so relaxed as if a weight was lifted off my shoulders, I fell asleep during the relaxation and when I woke up, all I wanted to do was get home and climb into bed and go to sleep. I managed to get to bed around 930pm while listening to a mediation audio track. Again, I slept well and had woke up to hit the gym yet again!


5:40am Breakfast 
High fibre cereal w/ skim milk

6:40am Gym Time!
15 min run on treadmill at 5.5mph 0 incline

Lower Body Workout
Quads:
Leg extensions
Forward Lung
Hamstrings:
Legcurls
Legpress
Calves
Standing Calf rises
Abs:
Arm leg lift
Lateral Crunch
Crunch


7:30am Snack: Protein Shake

11:30am Lunch:
California Roll (Sushi)


2:30pm Snack: Protein bar


5:30pm Dinner
2 Slices of whole wheat bread w/ natral peanut butter and sugar free jam
6:30 pm Snack: 
Whole wheat wrap with 2 eggs and 2 Italian Sausage & Lettuce (I wasn't all that hungry after work so I ate a snack then a meal)

I found a picture of me in 2009 while in the Dominican...man would I love to be this size again...and I thought I was HUGE!!! (If I could go back in time, I'd take my thoughts back!)

I had pre made a salad for lunch at work today, but because I had to run an errand at lunch I decided to go with sushi, only it made me feel so full and stuffed the entire afternoon it was hard to eat my protein bar and then dinner after work. I went for peanut butter and jam, although I suppose I could have done with just one slice rather than the two slices. I had zero motivation for anything after work, it took everything in me just to stay up will 730pm, I crashed till midnight and then got up grabbed a glass of water and went back to bed.

Week 1 Day 2/84

Boy! did I ever sleep well last night! It took a lot for me to stay up even to 8:30pm...I climbed into bed and went into a deep sleep.  I'm amazed at how even one day can change the way your body functions! I was pretty hungry last night I found, at about 8:30 after I had a protein pudding, I ended up having a small bowl of high fibre cereal.

This morning was a bit of a challenge, I feel pretty exhausted and had intentions of going onto the treadmill for a work out, instead I got to the office at work put my stuff in the change room and took off for a 20min run around campus. I know I wasn't running my best, and I was pretty quick to start (which later tired me out). I didn't follow BFL cardio guideline in the way of hitting those intensity levels, but I feel like I did get a work out, as I had to walk here and there (and I'm a half marathoner!!).
 
Which leads me to feeling discouraged... I ran lots of distances, and being off the last few months because of my knee has put me into this manifestation of negative energy. I've noticed its effected the way I feel, the way I eat, my relationship etc. I stopped working out and doing the body for life exercise because I was in a financial strain and couldn't afford the gym membership, so I started training for a marathon, I figured I could do that as I've run them before however, after training for my second marathons back to back symptoms from my snowboarding accident evolved and with doctors advice I stopped running. I didn't pick anything else up, and didn't change my eating habits, so therefore the outcome was not in my favour.

I realized the last couple weeks I was very unhappy, I felt like my life was being sucked out of me, and I was the only person to blame, as I do believe we have the choice to choose whether we wish to feel that way or not. I understood that the reason I felt this way was because I wasn't doing anything for myself. My life consumed of work, my relationship, and nothing else. I finished reading this book about this women who needed to find her foundation again before she could give her all to her family- and I realized, I haven't done anything for myself in the last few months and this makes me very unhappy, and in turn not giving my all to my friends and family. 

Before you know it, I'm registered for the BFL challenge, I've taken a leap into a sports I haven't played since I was in elementary school (indoor soccer), I'm going to free yoga tonight and tomorrow night, and I'm going to join rowing again twice a week!! I know this could be a bad thing jumping into all this at once, but honestly I need to meditate, I need to be on a team sports, and I need to meet new people, therefore I have no reason to get off task.
6:40am Breakfast  * I couldn't eat these, so I went with high fibre cereal and skim milk- G on the other hand took all 4 pancakes and ate them with maple syrup!

Protein Pancakes

Ingredients

2 eggs and one egg white, mixed together

1/2 cup uncooked old-fashioned oatmeal

1 scoop vanilla whey protein powder

1/4 cup non-fat vanilla yogurt or plain Greek yogurt

1/2 teaspoon cinnamon

1/2 packet Splenda^® 

1 teaspoon maple syrup or sugar-free jam

Cooking spray

Preparation

7:30am Cardio!
20 min run around UVic campus- (gruelling!, I felt lazy and unmotivated)
8:15am Snack: Protein Bar
11:30am Lunch:
Roasted Chicken Wrap with light shredded cheese, avocado, & Salsa
Apple
2:30pm Snack: Protein Shake pre made (Chocolate)
6:00pm Dinner
2 slices of whole wheat bread w/natural peanut butter and sugar free jam

Mix first five ingredients together in a bowl. Spray a small non-stick frying pan with cooking spray and turn heat to medium. Add pancake mixture to pan, cook until edges are firm. Flip, and cook one to two more minutes. Slide onto a plate and top with syrup or jam.

** Really didn't have an appetite- and was running out the door for Hatha flow yoga

8:30pm Snack: Protein Pudding

 Protein Pudding
Ingredients
1 box fat-free, sugar-free chocolate or vanilla pudding
2 cups skim milk
2 scoops chocolate or vanilla whey protein
Preparation

Mix all ingredients in a blender for 45 seconds and pour into two small bowls.

9:30pm Bedtime!

The bottom line is everyone has an excuse, it is a matter of whether they use it or not. (Body for Life).

So when I got off work this morning, I had 4 lovely pancakes from this morning greeting me...G didn't like them, he said he would take them to Hockey cause they were probably better then the hockey pucks they already have...then continued to make ridiculous jokes about if he were to throw them they would end up breaking a window etc etc...note to self: experiment/master protein pancakes, make them delicious and don't share with G.