fit n' the summer (m1-d9+d10)

Monday  eats
breakfast: coffee +
snack #1: chocolate protein shake + apple
lunch: chicken, black beans, red leaf lettuce, walnuts, salsa, cucumber, wrap + grapes + 4 cherries
snack #2: frosted fiber one mini wheats + soy milk + sliced almonds + 1/2 apple
dinner:1 slice cheese pizza
snack #3: Soy milk + pb fudge

workout

rest day

Nothing to crazy today just a basic visit to my chiropractor after work and then headed to a friends.  I was getting tired and made my way home around 8pm.  I was hoping to stop at the Inside Track before they closed at 8pm, but I'll have to try later on this week.  Hopefully, they will still have my shoes as they've been there for about two weeks now.  I feel really bad, but I just haven't been able to get there.

When I pulled in the driveway I realized I was missing the Bachelorette (Ashley).  Not my usual show, but I'll watch it with my grandmother and we talk about what's going on as this is one of her favorite shows.  She typically gets really into them and even jots down every name and a little bio and then crosses them off when they're eliminated.  I'm more of a Pushing Daisies and Drop Dead Diva kind of gal.  I've seen most of the shows this season, but missed the last two.  Mainly, because I forgot about the show and was having to much fun hanging with my friends.  As each episode unfolds you can really see how fragile Ashley is and so how not ready she is for this show.  She's so emotionally unstable and flips so easily.  Plus, I really dislike how easily she fell for Bentley.  He's such a ...., and he never should have been on the show.  I'm sure she feels really stupid now that the show's airing and she can see how he really felt about her.  This season William caught my eye so I was more interested in seeing how he played the game.  I also liked Mickey, the cook from NY and was glad to see him take the initiative to leave on episode 6.  If she was that invested in Bentley, and that's truly what she was looking for then Mickey is not for her.  He seems like a really great guy and she is so far out of his league and I hope he finds someone who is stable and will appreciate all he has to offer.

Tuesday  eats
pre-run: 1 medjool date + tb pb +
post-run: vanilla protein shake + coffee + apple
snack #1: frosted fiber one mini wheats + soy milk + cashews + raisins
lunch: red leaf lettuce, black beans, walnuts, salsa, cucumber, onion, wrap + steamed asparagus
snack #2:coffee, soy milk, sweet n low + activia blueberry yogurt + 7 baby carrots
dinner:1 tbd
snack #3:

workout

Morning Run: go
1.45 miles {10:01 avg pace} + 186 calories burned {14.30 minutes}

I was so tempted to consider today another rest day, especially since I will be working from 8:30am - 9pm.  ugh!  but I need the hours so I'm going to suck it up and work.  It would be great to only need to work 40 hours a week, but when you work for a non-profit that's just not possible if you want to keep a float when you have student loans.  Once I finally talked myself out of bed it seemed to take forever to finally get run ready and begin my run.  I didn't feel like running around the track today so I made a detour through the retirement apartments and around the HS parking lot.  I was surprised to make it to work on time, especially since I didn't hit the showers until ten after seven and I even had time to straighten my hair and paint my face.  I love days like that.   

I was excited to see Portland Oregon as the 4th healthiest city in the US according to SHAPE.COM.  Portland is one of the cities I want to move to in the next 5 years.  It even beat out Denver, (5) Virginia (9) and California (6).  Minneapolis took first, then Washington DC and Boston 3rd.    I'm alittle surprised to have seen Minneapolis take first.

Here's what they have to say:

Portland has experienced double-digit population growth for the past few decades, in no small part because of its bucolic surroundings and laid-back attitude. A high ratio of parks to residents, as well as easy access to both mountains and coast, make the area a hub for outdoor fun, from windsurfing to snowboarding (even in the summer!). 

Fit Stop: Cyclocross
A growing number of local women are trying cyclocross—a mix of cycling, running, and a whole lot of mud. Hotspots to practice your skills are Pier Park in N

WEEK UPDATE: APRIL 25, 2011
CHIROPRACTOR

On a scale of 1 to 10, my pain level was a 0.  This was two weeks in a row now so I only have to wait one more week before I can hit the ground running.  I enjoy his mix of humor and seriousness, which adds a fun dynamic when we discuss my current workout limitations.  Though I do have his approval to begin running in the next week when I start my new routine, but I have to start slow.  However, being that I don't know what that word means I had to ask as for me that means only doing 3 or 4 miles versus 6.  He gave me a smirk and added his dynamics.  I'm actually pretty proud of myself for being as good as I have have been with listening.

image source

 

The joyous feeling of knowing that I can begin running soon can be described as the same feeling of seeing butterflies on a sunny day.

 

  RAIN, RAIN, GO AWAY.

The last few weeks have been pretty wet outside and hasn't left a desire to begin walking outside, but we've been trying to push ourselves despite the odd.  However, today our plans were thorted again and we rescheduled our walk at Adam Ricci Park for May 2.  

My workout plans weren't all washed up, since I was able to swap my outdoor walk for the treadmill, which is good since I gorged so much at our Administration Appreciation Lunch at Sammie's downtown Harrisburg.   I can't believe I ate so much food and even finished with a chocolate cake with chocolate icing.  It was really good, but I really shouldn't have eaten it. 

I kept at an easy pace on the treadmill and changed it up with some intervals at 2.8 and 4.8 for an hour.  It all worked out well, since I ran into some friends at the gym who were finishing up their workout as well.  We ended up hitting juice n' java afterward to chat till they closed.   

HOT AND HUMID NIGHTS

The last few nights have been proving that summer is arriving, or at least that rainy nights leave my room feeling muggy and stale. It is however, it was still more bearable then being on the 3rd floor in my my apartment in Historic Carlisle on a warm summer night.  That's like living in a brick oven.

CELEBRATING NO MORE JURY DUTY

For the last 18 months my friend Daryl was driving to Philadelphia once a week to be on jury duty for several trails and he's officially done so a group of us headed to Arooga's Sports Bar and Grille for wings and then dollar bowling at the Coliseum.   I wasn't to thrilled with Arooga's, but I ordered the Turkey Burger--not their specialty or even close.  Next time I'll order wings.  We all trailed to the Coliseum afterward.  I had to try on several shoes to finally find a decent pair, which is a good enough reason to just buy a pair.  I really hate bowling shoes.  They are hard and thin and just plain ugly.  I had a great time and hung with some friends who were giving me and another person a hard time.  I love my friends, but sometimes you just need to let things blossom by themselves even if you feel that the two people involved are totally oblivious.  Though it did cause some some unknowns and cautiousness for a while once the culprits left we were back to our silly ways.

Heard this song this week and wow....

CALMLY CHAOTIC WEEKEND

I had many good intentions for getting more accomplished this weekend, but left a lot to be done.  I finally arose from my slumber around noon on Saturday and headed straight for  some coffee.  Once I felt like I was able to function I started a load of laundry, then two and finished with a third all while cleaning my room, finding a recipe for whole wheat bread and working in a quick 20 minute cardio.  Then headed to evening service and sushi at Fuji Do. The sushi night had been in the works for about a month, but nothing was official until earlier in the week.  The service was pretty bad and I wasn't happy that the server  left the empty chopstick papers and dirty plates, but took my sliver of paper that contained a list of my sushi order and ingredients.  The menu had a varied selection, but overall my favorite was the Shrimp Tempura and wished I would have ordered it instead of one of the basics I did order.

IMAGE SOURCE

I was up around 9:30am on Sunday, but it still didn't help in accomplishing anything more than yesterday.  After my morning coffee I spent about 4 hours reviewing the Sunday Circular and planning my  meals around the current contents of my pantry, sales items from the circular while staying under 1400 calories with a balance of protein, carbs and fat.  I was pretty close to my numbers so I put together my grocery list and headed to my dad's for an oil change.  When I arrived they were about to eat dinner, so my dad had me grab a plate for some basic garlic bread and spaghetti.   My dad was pretty frustrated with my Mazda and kept yelling at the engine.  Apparently the design of my engine wasn't thought out, especially since the filter, which is changed every 3000 miles wasn't in a more convient location.  This led to my filter staying and only adding new oil to my bone dry engine, which just had 2 quarts added on the 15th. I did manage to fit in some time at the gym before making my grocery run and finally making it home sometime around 11pm.

happy birthday to me!!!

THE CHIROPRACTOR

I'm at week 3 of my visits back to the Chiropractor and I'm feeling great, which shows through my big happy smile.  You really notice a difference when your body gets put back in alignment.  I was glad to mark 0 for my current pain, and learn some information about how my body was aligned late last year when I had my x-rays done-still more work needs to be done to straighten me out properly, but I'm game.  Still no running and light workouts for the next few weeks so were going to review my new routine that I started Monday on the 25th and see how it's working.  I made sure to keep my lower body free from weights and added a jump rope routine and a swimming day to balance out my routine.  I've been slacking on keeping my leg iced as often as I did the first week, but any bit is beneficial.  I've been taking Ibuprofen before my workouts and using biofreeze and then about an hour after I get to work I usually remember to ice my leg.

EATING CLEAN

I've been successful for two weeks now at eating 95% clean and sticking to my meal plan.  I had to make a few adjustments on Monday, but it helped me to add more veggies and made sure to keep my meals simple.  I'm very proud of myself, especially since it's showing in so many areas.  I also started logging my meals again on Monday so I can review how often I've been eating and how much sugar I'm consuming.  I really do want to cut back on added sugar if not totally eliminate it.

I've been enjoying how eating clean makes me feel and that I've been more focused.   I also bought a new meal planning notebook from Staples on Saturday so I can keep all my meal plans and grocery lists together.  I really dislike using loose leaf paper-it's too easy to get lost.  There's better feeling than having a plan when you walk into a grocery store and far less likely to get distracted by non-nutrient rich foods.

BIRTHDAY WEEKEND

I'm so excited to be turning 30 (I can't promise that I'll be this excited next year when I hit 31, but I'm enjoying it so far).  I spent the weekend between the DC area and Fairfax VA with some old friends.  It was great catching up; I even ran into 3 friends who recently moved to the DC area who I used to know from the west coast. 

I surprisingly wasn't sleep deprived and even snuck in a little shopping between dances at DCLX.  I didn't even think about REI being n the area until Saturday evening when one of my favorite dancers from VA mentioned he'd gone that morning for their attack sale.  i lite up inside and Sunday afternoon I skipped the afternoon dance at DuPont Circle and made a visit to REI.  I found a lot of really cute running wear, but nothing  had the right fit.  The GymGirl Ultra Skirt by SkirtSport really appealed to me, but they didn't have my size.  I'm thinking about ordering it, because I think it's going to look cute, but that could just be wishful thinking to. Though this will have to wait another month or two until I catch up on some of my major financial responsibilities.  Adult responsibilities first, then I can reward myself with cute things once I accomplish a new goal/task.

Since DSW was very close to REI I made a very quick stop to check out their Keds. I was  hoping to find the white Keds I bought at Kohl's a few months back, however, I didn't think they would stay white for long with all the snow we were getting so I returned them.  I sadly didn't find them, but  I did find a few of their grasshopper collection (they were only 29.99 at DSW) and tired them on.  They were so cushy and comfortable and after trying a few turns on the carpet decided to get them.  If they could turn this well on carpet then they would be no problem on the wood floor for now until I have an opportunity to find a cobbler to suede them.  I really liked the blue color and style, especially compared to the old version of Grasshoppers I used to own when I first starting dancing.  They were beige and reminded me of nurse shoes..  .

TAXES....

Yikes, can't believe I actually finished mine and two years worth.  Yeah, I know.  Last year was really complicated and there was a lot I needed to get done and just didn't have the finances to get everything done.  Then it just got to the point where I figured it was close enough to 2010's tax time that I would just do them at the same time.  I ended up doing them online and wasn't able to e-file them, but got them mailed out on April 19. I know a day late, but at least they're done!!!  I know I'll be hit with a fine for not turning in last years, but it's my fault for not turning them in and I'll have to deal with the consequences.  Hopefully it wont be a big fine and I'll still get some of my refund back-at least enough to buy my plane ticket to Cali this summer to visit my bf.  

BACK IN TOWN

I finally crossed the PA state line Monday night at 7pm and it took another hour before I arrived home.  I was super glad that I had organized my car and items rather than just throwing everything in a bag, because it made unpacking more bearable.  IT was still a pain as I had 1 duffel bag (Clothing, not including shirts, which were on hangers), 1 yoga bag (dance items), 1 book-bag  (shower and primping items), 1 reusable bag (food), 1 bag (dirty cloths), and 2 pillows, comforter and 2 sheets.   I didn't think I had that much laundry until I started piling it in my hamper and it was overflowing, however laundry had to wait until Wednesday morning. 

my birthday is just around the corner

THE CHIROPRACTOR

I was hoping Monday when I went back to my Chiropractor that he would give me a little more freedom in my workout, but that wasn't the case.  My leg pain has been about a 1 or 2 this week, and it's been hard to remember to ice and I have to keep reminding myself to not increase my workout intensity so my muscle can completely heal.  The pros of the visit is to keep my body aligned and in proper form to prevent future injuries so I can keep running and.It was great to head back and get readjusted again and a back massage, which I really needed.    I also had the benefit of having a shoulder massage to help alleviate some of the stress that's been holding up in my shoulders.  I have another appointment scheduled for Monday (11th) for another checkup and adjustment.

MANTRA
I've been trying to work on my board this week so I can really focus on the power of the word.  I need to really believe that I can achieve my goals and unless I say them out loud and really visualize myself being fit.

Monday night  I was reading an article and the author stated "No matter how much you workout, if you don't make smarter food choices, you will not see that layer of padding around your waist or thighs go away."  I really need to focus on eating smarter.  I just seem to always cave and I really need a way out so I can see the body definition I've been working so hard for every morning at the gym.

Here are a few smarter choices I'm going to work on:
1) Eat only one piece of bread instead of two at any given meal.
2) choose egg whites over whole eggs.
3) Stick to only my morning coffee before my workout unless I'm really hungry and I will have a banana and PB so my body can focus on burning stored fat and not my breakfast during my workout.

MENU
food menu for next week
Pre-Workout Snack: PB + Banana and my morning cup of Joe
Post-Workout Snack: Protein Shake
Breakfast: Chia & Fruit Bowl Smoothie
Snack:  Granola + Yogurt + Kiwi + Cinnamon
Lunch: Flaxseed Donuts w/ Lemon Water
Dinner: Turkey Burger w/ Red Onion + Tomato Slice + Broccoli Sprouts + Honey Mustard (tsp) on Ezekiel Sesame Seed Burger Bun and Cantaloupe (cup)


NEW 4-WEEK ROUTINE
I've been doing a little research trying to find exercise cards, but I can't seem to find exactly what I'm looking for and debating on making my own to share as printable.  I want an easy way to create routines each month and change things up without having to use the internet.  I have a few ideas and one template I'm using as inspiration

ONE WEEK AND COUNTING
I can't believe that next weekend I'll be turning the big 3-0.  I've been really excited for this weekend , but the last few days my excitement has lowered mainly because I have a lot still to do before my trip to DC to celebrate and I'm just not ready yet.  I have nothing really major planned, but I am going dancing all weekend and hanging with some of my awesome dance friends.   It's going to be a great weekend, but I wish it were another month away so 1) my leg was closer to recovery and 2) I had a little more of a financial cushion.  It's not going to be an expensive weekend, but after forking out as much as I did for my car I know I'm pushing it for the weekend, but I just have to go, it's my 30th.  I never celebrated my 21st or 25th and I was never as excited for either of those birthday's as I am for this one.  I love the fact that I'm turning 30, it's a new leaf that's turning over in my life and I can't wait to see my new adventures.

MOM'S IN TOWN

Saturday my mom came into town and we headed up to my brothers new place to visit with him and his girlfriend.  The day didn't turn out anything like the plan, which caused a little strife on my end.    My mom drove almost two hours to see my brother and then I had to drive another half hour to see him.  The plan to my understanding was my brother and his girlfriend were going to meet us half way and have lunch with us.  With this plan I decided not to eat breakfast and only brought a protein shake for a quick post -workout snack so not to spoil my appetite.  We ended up driving to them and  only spent an hour with them since they already ate and his girlfriend was taking a nap before heading out to work, so it was another two hours  after my workout before we were able to finally eat and it was torture. 

CONQUERED THE DONUTS
Thursday was a victory day over two boxes of sweet and sugary donuts.  This meeting we have monthly brings donuts to share and this is the first time I have been able to resist them.  While everyone else was eating their donuts I was enjoying a bowl of pumpkin oat meal with raisins, strawberries and pecans.. This is a very proud moment for me.  I even said no to one of the guys who offered to split one with me.

Image source: http://blog.rosemontapthomes.com/around-town/469/

no running and ice it..................ahhhh!

March 28-April 2, 2011

THE CHIROPRACTOR

I've been having some pain in my right leg since the week of the 14th and I'm not liking that it hasn't gone away as it's interfering with my running so I did the best thing I could and called my Chiropractor.  Luckily, he was able to see me the following day.  He wasn't happy with me and told me that's why we discussed preventive methods, however, my schedule got super busy (working 3 jobs) and I didn't reschedule followups.   Also, I was saving to buy my cat. converter for my car, which is being take care of this weekend!!!

Now that I've hurt myself I really have no choice, but to come in and willingly admit to my wrong in not coming in.  I came in and faced the consequences of being told no running or leg strength training for the next few weeks.  The muscle I over-strained is going to take about 4-6 weeks to heal since it's an everyday muscle and doesn't allow for much recovery time.  It's really hard not being able to run, but the better I do at following the rules the sooner I will be able to get back to running.  He also gave me other instructions and further restrictions like: no sauna, no treadmill with an incline, no stretching past my normal body movement since he knows I'm not going to stay away from the gym.  

I just don't like how I feel when I'm not working out, and I can't go that long without working out.  Working out keeps me focused and centered on my goals.  So far I'm being good and even logging in when I've iced my leg this week.  Luckily, I have a job where I can do that so once my ice pack froze around 9:30am Wednesday morning I started; 20 minutes on ice and 40 minutes off.  My boss, who is a nurse, informed me that I could take Ibuprofen to help with the swelling.  I followed this up until Friday.  I wasn't so good Saturday and Sunday icing or even taking ibuprofen. 

FRIDAY

By Friday  my leg was feeling better and hopefully by Monday when I see my chiropractor again he will give me a little more freedom.  I just want to get back to running.  Running makes me feel like no other sport or activity has.  I feel like I can fly and more confident with every mile I add to my runs, creating in me a new hope that I can conquer my fears and build upon my dreams.  

IT'S THE WEEKEND!

Saturday and Sunday I stayed inside mostly.  Saturday my car spent most of the day in the shop getting ready for my inspection.  Luckily, I've been saving so I wasn't worried about the items that needed to be repaired.   It was pretty costly, just over a grand for the repairs, but I was anticipating at least that since I knew my catalytic converter was due to be replaced.  The issue with the other repairs was that they could go another 6 months if my inspection wasn't due this month.  So I went ahead and had him replace my left axle and brake pad so I could pass inspection.  I've been very blessed to find such a wonderful mechanic.  The shop was recommended by a friend my dad knows and I can see why,.  They have been very good to me during this time and haven't added any additional stress.  It's a total God thing, I know it , because He knew they would take care of me.  I will definitely go back without hesitation for any future repairs or maintenance.  

BARSTOOLS

I was excited today to pick up the barstools my dad and I bought for my grandparents.  My dad and I headed out around noon and when we got back he wanted to assemble them tefore my grandparents came home from their errands.  It was almost a surprise until my grandpa decided to head out to the shed just before my dad was finished.  This is something I wanted to do for Christmas, but financially my dad and I weren't able to do it them, so it's a little late but well worth it.  It was a shock to my grandparents when I told them I wanted to do this for them and they keep telling me "you don't need to do this." but I really wanted to.  They spend a lot of time at the kitchen bar and the ones they have keep breaking.  I'm glad to see how well the new barstools work in the space.  They are smaller and are better suited with the decor.  I really loved seeing the expression of their faces when they saw them at the bar; priceless.  My grandparents loved them and were thrilled to no end to have them.  My grandpa even gave me a hug and said 'your my little angel.' 

THE GYM

Sometime around 3pm my dad dropped me off at the gym.  I decided to repeat my shoulders and biceps routine, since I'm not allowed to work my legs.  I just didn't want the day to pass and not get a workout in.  I don't like how I feel when I don't workout and I didn't feel like doing anything at home.  it worked out great, because while I was there I ran into one of the female trainers.  I chatted with her and another trainer about the hyperextensions and if I was performing them correctly.  I didn't know she had left the company and turns out my Sunday Crush also left.  I was glad to find out for sure, but I had a feeling they were no longer working there.  I"m also glad to hear that things are going well and she doesn't have to work as many hours.  

On my way out I saw Brian, who I hadn't seen in almost two months at least.  He ended up switching his work schedule and decided to come in later in the day.  It seems to be working better for him.  I'm glad, but bummed that I wont be seeing him in the morning as I always enjoy our chats.  I wanted to talk with him more, but my dad had been waiting a while in the parking log for me and we did need to go and pick up my car from the shop.

SUNDAY

I had a lazy, but a slow-good productive day on Sunday and ended up organizing my recipes and workout files.  I had papers stacked in several piles with recipes, fitness articles, and some archives files that I've needed to take care of. and it felt good to put them away.  I still have a pile or two left, but most of it is done, which will make it easier to file future papers once I print out the labels.