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

Week 5 Day 32/84 Thursday

As week 5 is coming to a close (so close). I reflect back and think, WOW I've come some ways, it's been well over 21 days (the time a takes to get into a habit) and I must say, this week has been a bit of a challenge as had last week. I guess I'm getting a little antsy, wanting to see rapid changes. I have noticed big time switching up my workouts, which I think will benefit me for my week 8 check point. A friend I've met on the BFL website said something that really hit home to me, she mentioned how she wants to give this her absolute best, because she doesn't want to look back at 12 weeks and say "I could have tried harder". I thought to myself, wow! she's really got a great point there! If I'm investing this kind of time into a lifestyle change, I better do my best to accomplish big things. Going forward I'm going to keep that thought in my mind and run with it (literally!) 

I have a vision of what I want, and I know I can accomplish it. It's amazing how great you can feel about yourself, your life and the moment your in all based on simply increasing your exercise and watching what you eat. Truly amazing treating your body as the temple it should be. 


6:15 wake up!
Banana & Orange (Energy shot...yes I had one, but at least I've limited it to 1 this week thus far!)

7:10am- Gym
(Treadmill, just like Tuesday.....I NEED to increase this, as it's becoming a little easy..I'm thinking incline needs to be increased cause my little stubby legs can't run any faster!)

7:45am- Protein shake (mix)

9:00am- Protein bar

12:00pm- Spinach salad w/ cottage cheese & hard boiled egg

2:30pm- Protien bar

3:30pm- Apple & Orange

4:30pm- Protein shake (mix)

6:30pm- whole wheat toast with natural peanut butter (2slices)

8:00pm (cookie dough- bit here and there, I've been bad!)

11:00 pm- bedtime

Week 5 Day 31/84 Wednesday

Although I wake up at 5am, it doesn't really mean I actually want to get up...so I snoozed until 5:50am...thank god I packed the night before, otherwise I wouldn't have made it to the gym on time.

This week I'm switching up my workouts...so I felt a little off my game this morning doing lower body, I felt myself resorting back to my "comfort" excersises.


5:50am- Banana & Orange

6:30am Gym

Lower Body Workout
Hamstrings:
LegPress

12: 120

10: 130
8: 150
6: 165 extra 180
12: 180
Leg Squats

12: 15 *Maybe use barbell w/more weight, way too light!

Quads:
Leg extensions (standing)
12: 120

10: 120
8: 130
6: 140
12: 170 * Start here- otherweights too light.
Forward 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: 10

10: 10

8: 12

6: 12

12: 12

HIT: Plank (30sec)

9:30- high fiber cereal w/skim milk

11:00am- Protein bar

12:30pm- Turkey Sandwich on whole wheat bread

2:00pm- apple & orange

3:30pm- Protein Shake

6:30pm- Whole wheat pasta w/ground turkey, cottage cheese, parmasen

8:00pm- handfull of home made popcorn w/little butter

8:30pm 2tbs milk chocolate chips....(pretend I never admited to that...)

(I've been addicted to mandrine oranges....so I've eaten quite a bit of those...

Week 5 Day 30/84 Tuesday

well...I've come to the conclusion that the reason why I wasn't feeling my workouts the next day is because every time I've used the BFL workout as a guideline I was only doing my favourite workouts....well, yesterday I switched it up and oh my, do I ever feel my upper body workout today! In fact, I was really needing to push myself on my cardio workout this morning! haha. Anyways, week 5 is gonna fly by! I'm so pleased my back fat is dwindling away....I'm almost roll free! hahahah

I woke up at 520am, but really, I figured I could just stay in bed a bit longer. So I was up and out of the house by 6:40am, and on the treadmill by 7:05.

I started counting my points the previous week, then stopped out of lazyness....but I really do think I'm going to do it going forward, I only had a weight loss of 3lbs since I started, and although I know that I'm gaining muscle, I really just want to make sure I'm on control of my food. I splurged last night, I had 4 cookies and popcorn (I really don't know what came over me). Anyways, today is a new day, and I will be sure to make myself proud!

6:30am- Banana & orange

7:05am Treadmill (same as Saturday & Thursday)

7:40am Chocolate protein Shake

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

12:00pm- spinach salad w/1 hard boiled egg & cottage cheese

2:30pm- Protein bar

4:30pm- Apple & Protein shake
6:15pm- Salmon with 1/4c brown rice

8:15pm- 2 slices whole wheat bread w/ natural peanut butter & banana

I really wanted chocolate chip cookies....but I declined....I shouldn't have made them, or left them in the house!

Week 5 Day 28&29/84 Monday/Sunday

WOW! Week 5 Already!!! I'm hoping that this will a better week for me! I'm really feeling like this blogging is getting to me, as if I don't want to do it anymore cause life gets in the way, and before you know it, I've forgotten what time I ate and what...but that's just a sign of how my past week has been. I haven't wanted to log anything...so I will try better this week! I switched up routines this today and boy did my arms EVER feel it!! (Also today was a holiday so I started later!)

Wake up: 7:30am (layed in bed till 930am)

Breakfast: high fiber cereal w/skim milk 

11:30am Yogurt

12:15pm- Gym time

Treadmill: 2mins @ 4.5mph 

5mins @ 6.0mph

8mins @6.5mph

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: 12(4) 10(4)
6: 10
12: 10
Shrugs12: 20

Back: One arm DB Row
12: 10
10: 12
8: 15
6: 20
12: 20
Seated Cable Rows
12: 55

Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:15
12: 15 (6) 12 (6)
12: 10

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

2:30pm Orange & Banana

3:00pm stuffing pattie x2

4:00pm whole wheat wrap w/ 2 eggs, egg white, light cheese, ground turkey, avocado & spinach

6:30pm- Brown rice with spinach salad and creamy cucumber salmon (I really didn't have much of an appetite)

8:00pm: popcorn with butter and 4 soft and chewy chocolate chip cookies (and licking the bowl)

Yep, not my proudest moment on this plan, especially after the last three days, but overall I got my workouts in, and was always concious of what I was eating, I just apparently didn't care....tomorrow is a new day, and just the begining of week 5....

Week 4 Day 27/84 Saturday

Today I managed to go to the gym and get my cardio HIT done, it felt great! I was out of the gym by 730 and on the road by 830 to see G's parents (3hr drive away). I'm feeling so great! J took my pictures and my measurements...here are the pictures to follow...I also ate terrible once I got up to G's parents house...I had some wine, fish and chips and crisps (Canadian Chips).

I'm not going to lie...this week was a struggle! going to bed, working out, I just over all felt lazy...I'm hoping this will be a new week and I can reach my goals!

Here they are:

Before: 17 Sept 2011

  

After: 8 Oct 2011

Before: 17 Sept 2011

After: 8 Oct 2011

Before: 17 Sept 2011

After: 8 Oct 2011

So J did up my measurements, and although I've only lost 1.2inches....I'm assuming that's healthy...I don't know, I'm no expert, but as J said I'm loosing a healthy weight...after all- its only week 4.

Here is what Miss J presented me with:

Body Composition Testing

Karli Stephenson

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

October 8, 2011

Weight 184 lbs (83.6 kg)

Height 5’5

Waist circumference 80.5mm

Skin folds:

Bicep 31

Tricep 33

Subscapularis 28.5

Iliac crest 28.5

Calf 32

Thigh 48.5

Measurements:

R thigh 65 mm

L thigh 64 mm

Gluteal 114.5 mm

Waist 80.5 mm

Chest 101mm

L arm 34.5 mm

R arm 33.5 mm