Dec. 8, 2011

6:00am

- 25 minute run + bicep/tricep workout at gym

7:30am

- whole wheat english muffin

- 1/2 cup egg whites

- 1 slice of cheddar

- 1 strip of chicken bacon 

10:30am

- 3/4 package Carl Buddig peppered beef

- 1/4 english cusumber

- small cheese 

12:00 - 1:00pm

- teach boot camp

 2:00pm

- Greek Salad with very minimal dressing

- chicken breast with a little bit of tzatziki (actually got it on the side this time!)

5:00pm

- 1/2 cup 0% Greek yogurt
- yop

- 1 caramel rice cake

7:15 - 8:15pm

- teach bellydance class

9:00pm

- 1/2 cup 2% cottage cheese

- 1 banana

- 3/4 of a caramel rice cake

 10:30pm

- 1/2 avocado, tomato, cucumber, feta, 1 tbsp. light dressing

- way too much plain 2% yogurt with honey & multigrain cheerios

Well, I ate too much today, but am really proud that I didn't give into my bad food cravings that I was having all day (at least I kept it fairly healthy).  First of all, I was sooooooo sore from my crazy leg workout Wednesday and could barely walk, then my son was really out-of-this-world bratty and tired all day long, so I ended up carrying him while he slept and when he got tired of walking, as well as hauling him up off the floor at the mall where he was screaming and crying on the floor a lot! I really regretted working my arms this a.m. after all this hauling of a 40-pound kid all day!  after my night class, my husband had a bunch of errands to run and I was stuck in a car till about 10, so I ate whatever I had with me at the time which wasn't prime, then when I got home I felt I needed more! My day was quite stressful and irritating and that is exactly when I start thinking I could really use some ginger molasses cookies and a hot chocolate from Tim Horton's...  But I stayed away from that and felt good about it!  I was really really ravenous after my class and, as you'll see, seemed to just keep eating!  I felt very full when I went to bed and had a feeling I wouldn't wake up and see my usual 1 pound weight loss for the day (which I didn't this morning), but that's ok...  I feel like my muscles needed the nutrition (ok, maybe not all that honey and cheerios I was putting on my late-night yogurt), but my body seemed to be calling out for dairy at night!  I may start taking a calcium supplement again as I often crave dairy.

Dec. 7, 2011

7:45am

- 1/2 cup egg whites with salsa & cheese

- 1/2 cup slow cooked oatmeal with cinnamon & raisins

- green tea with fresh mint

11:00am

- 3/4 cup 2% cottage cheese

- broccoli 

- mint tea with fresh mint

12:00 - 1:00

- teach boot camp

1:30pm

- 1/4 english cucumber

- almost whole package of Carl Buddig peppered beef

- 1 small cheese 

3:45pm

- 1/2 avocado, tomato, & cucumber with 1 tbsp. light dressing

5:45pm

- 3/4 cup fat-free Greek yogurt with 2 strawberries & 1/4 cup multigrain cheerios

 

6:30 - 8:00pm

- insane leg & cardio workout with my trainer, Val

(sorry, I was feeling a little crazy after all those lunges, etc. so didn't remember I needed to get a pic - this is all I could manage from the car as we drove away - a blurry pic of Olympia Muscle & Fitness - lol!)

9:00pm

- 6 small lean beef meatballs

- 1/2 cup white rice

- 1/4 cup 2% yogurt with dill, garlic, & mint (as dip)

10:00pm

- yogurt tube (50 calories) 

Am I ever glad I skipped my morning run and gym time so I would be well rested for my training session with Val at night!  I'm not sure how I got through all the lunges, leg presses, deadlifts, etc. and then managed to do craziness on the stairmill after that, but I did!  This is why it's so awesome to have someone pushing you!  I would never have done even half this workout as hard as I did on my own (and I think I'm pretty hard on myself and self-motivated!) Also, after an out-of-this-world workout like this, the last thing you want to do is eat bad foods!  If you're gonna put your body through THAT then you sure don't wanna muck it up with unhealthy foods! My eating was a little all over the place today, but not too bad!  I will strive for even more reginmented clean eating today!  yay!

What I ate - Dec. 6, 2011

6:00am

- 20 minute run + chest & back workout at gym

7:45am

- 1/2 cup egg whites with salsa & cheese

- 1/2 cup slow cooked oatmeal with cinnamon & raisins

- green tea with fresh mint 

 12pm

- 1 cup 2% cottage cheese

- broccoli

- caramel rice cake with natural almond butter & honey

2:45pm

- 1/2 cup extra lean ground turkey (cooked) with mushrooms and tomato sauce

- 1/4 cup 2% cottage cheese

5:15pm

- 1 cup no-fat Greek yogurt

- 3 strawberries

- 1/2 cup multigrain cheerios 

- mint tea with fresh mint

6:00 - 9:30pm

- teach bellydance classes

10:00pm

- almost whole package of deli beef meat

- 1 small cheese

- 1/3 of an english cucumber 

This day went great!  I was happy I cooked up the ground turkey - that was really yummy and packed with protein. Also, loved my 10pm meal - so yummy! I don't like too many meats so it's awesome when I find a meat I actually enjoy eating!  I am so sore this a.m. from all the hardcore working out, which is terrific - yay!



what I ate: Dec. 5, 2011

6:00am

- 25 minute run + shoulder workout at gym

8:00am

- 1/2 cup egg whites with salsa & cheese

- 1/2 cup slow cooked oatmeal with raisins & cinnamon

- green tea

11:00am

- 1/2 chicken breast

- 1/3 english cucumber

- mint tea

12:00 - 1:00pm

- teach boot camp class

3:00pm

- beef wrap (small whole wheat tortilla, 1/2 package Carl Buddig peppered beef, lettuce, cheese, mustard

5:15pm

- salad with feta & 1 tbsp. light dressing

- 3/4 cup 2% cottage cheese

6:00 - 7:00pm

- teach Pure Sweat class

8:30pm

- 3/4 cup no-fat Greek yogurt

- 1 small cheese

- about 3 mouthfuls of noodles (as I made them for Wala'a & Zak!)

- 2 tsp. natural almond butter with honey 

 
 

Yesterday was awesome!  I basically got three whole workouts in - made it to the gym for my own in the morning then went full out in both classes!  I packed all my food in the morning and took it with me so there was no room for funky stuff to make it's way into my mouth (except when I got home and was craving carbs and fat - noodles & almond butter), but I figured I had worked my body really hard so it wasn't the end of the world to have a few extra carbs/fats.  I am up early now and ready to rock it at the gym - so sore everywhere, not sure what to work today, but woo-hoo!

DOING IT!!!

OK, I am ready to pull up my socks and really DO THIS now!  I have cleaned up my eating a lot over the past few weeks, but strangely enough as my eating got better, I think I have let my workouts slip a bit.  I absolutely LOVE working out so this is a very strange feeling for me!  Of course I teach a crazy class or two or three every day, but I really don't feel quite right unless I get my early morning workout at the gym in!  I feel it sets the tone for the whole day, plus it's pretty much the only ME-time that I get alone with myself doing something purely for ME!  I have been getting up early every morning, but then not making it to the gym... I've had every excuse in the book, mainly cold/rainy weather and too much work to catch up on.  For about a week I have been saying to myself and my husband before bed - I WILL GET TO THE GYM NO MATTER WHAT TOMORROW MORNING!  But then morning comes and it's a different story.  This morning had to be different... It was like the universe was testing me as everything seemed to be against me going to the gym, but I was super determined to change my lazy habit NOW...

So, I woke up late (right when I was supposed to be out the door), lay in bed for a bit thinking I'm tired, I could just go back to sleep... but then jumped up and out of bed and got ready to dash out the door. When I got downstairs, I saw I had left my good running shoes at the studio and only had some nasty old running shoes... whatever, I put them on and was out the door about 5 minutes later after getting up!  Oh, it was cold and rainy (and I run 15 minutes to the gym!) - I did it anyways!!!  When I got to the gym all wet and sweaty, feeling energized, ready to blast my shoulders, I knew I had done the right thing!  I spent about 45 minutes working solely on my delts and then was ready to run home (Again in the rain!)  Got home in plenty of time to be there for when my son and husband woke up and to prepare all of our meals and snacks for the whole day!

Here are a few ideas to help you get up and out to workout:

- Wear workout clothes to bed, or at least have them out and ready to put on in the morning - put them on immediately when you wake up, then you feel bad if you don't use them (make it to the gym)

- Have a clear picture of something you can envision to help get you out of bed and to the gym (that sexy minidress you want to wear to the holiday party, the fitness competiton you want to win, those skinny jeans you want to fit back into, etc.) and/or put up a vision board or affirmation where you can see it as soon as you wake up!

- Hold yourself accountable by having a workout buddy that you have to meet at a certain time at the gym, or if you don't workout together, at least call/text each other confirming that you're doing your own thing. Or you can use Facebook to update that you are at the gym every morning you go, so when you don't go people will ask what happened! I will be doing pictures at the gym every morning to hold me a little more accountable!

- In the end, you need to just think about truthfully if you want it bad enough!  Would you rather get an extra hour of sleep or work in or workout towards your ultimate body and energy level?

My goal is to get to the gym at least 5 days a week (Monday - Friday) like it's my job!  no fooling around.  As I mentioned above, along with my daily what-I-eat pics, I will be posting a pic of me at the gym every morning to hold me accountable and as I go, you'll see a difference in my physique in the pics too!!!  I encourage you all to join me for a challenge of your own - let me know what you are working on! I'm excited, are you?

today at the gym, before my crazy shoulder workout!

what I ate: Dec. 2, 2011

7:30am:

- 3/4 cup 2% cottage cheese

- 4 strawberries

10:30am:

- flavoured tuna

- 1/3 english cucumber dipped in yogurt based tzatziki

- 2 whole wheat Ritz crackers (not shown) 

12 - 1pm:

- teach boot camp

1:45pm:

pineapple & strawberries

- 1/2 package Carl Buddig peppered beef in a small whole wheat tortilla with lettuce and cheese

 5:30pm:

- large avocado/tomato/cucumber/feta salad with 2 tbsp. light dressing

- 1/2 BBQ chicken breast

9:30pm:

- 3/4 cup fat free Greek yogurt with honey, strawberries, and multigrain cheerios

Feel like I'm really back on track today!  The only thing I'm missing is my morning workouts.  I am gonna commit to working out every weekday morning no matter what starting this coming week - it will be great!!!

oh dear - this was a bad day I found in my phone!

then there was more bad stuff!!!