fit n' the summer (m1-d7+d8)

Saturday  eats
breakfast: coffee + oatmeal with water, soy milk, 1/2 banana mashed, 4 strawberries
snack #1: banana + almond butter
lunch: 1/2 Mediterranean veggie sandwich from Panera + an apple + 1/2 pink Gatorade
snack #2: apple
dinner:2 slice veggie pizza + green Gatorade
snack #3: Soy milk + pb fudge

After my crazy workout Friday I decided that sleeping in and taking a rest day would be a good idea for Saturday.  I'm really glad I did, because I don't think I would have made it otherwise with all the running around I did on Saturday.  I was up by 7am, finished two loads of laundry and was out the door by 9:45am and didn't get home until close to 11pm.  There was so much to do and still more to work on next Saturday.  Though at some point very soon I need to go through my things in the shed and see what I can add to our yardsale.

workout

rest day

Sunday  eats 

breakfast: coffee + oatmeal with water, 4 strawberries + 2 egg whites & 1 egg scrambled 

snack #1: trail mix snack bar
lunch/pre-run: trail mix (pecans+raisin+almonds) + medjool date + apple
post run: chocolate protein shake + 1/2 banana
dinner: 2 waffles (van's omega 3 + flax) + pear + strawberries + sugar free syrup
snack #3: Soy milk + pb fudge

I woke up Sunday morning and made a yummy breakfast, well tried to at least.  Our microwave stopped working about a minute into my oatmeal so I had to postpone breakfast for about an hour until we could figure out the problem.  Turns out the wires connected to the A/C receptacle burned out causing the other receptacles connected to that circuit to stop working.  With all the drama it added extra time to get ready and I arrived at church a little late, but lately that's just normal for me so I wasn't to worried about that.  At least I was there.

After church I chatted with some friends and then closer to 1pm changed into my hiking outfit.  I had 3 other RSVP's for the hike, but only one showed up and I didn't hear from the rest.  I did hear from one of the girls, but not until Sunday when I got an email from her wondering why no one was there.  I felt bad, but I did send out an email Friday before I left work telling everyone the meet up point and included my cell.  

The hike was a lot of fun.  We headed to Boyd Big Tree Reserves in Harrisburg.  It has 4 trails, Green (super easy 1 mile), pink (which turned into green), white (going to try next time) and red (hardest - up hill).  We kept good conversation and ended up laughing so hard that we cried on the way home.  We started and it was really hard to stop.  I think passing cars were wondering if we were high.  Let me reassure we were not, but man it felt like we were; though I've never been so I can't be 100% sure on that.

We completed a 2.7 mile hike and afterward I decided to go for a run so I made my way to city island.  I began at the bridge and ran all the way to Kelker and back to the split at the Garden  where I began the fitbook bootcamp {minus the resistance bands and the wall sits.  Then I walked back to my car and then headed to the gym for some sauna time and a shower.



workout

Hike: 2.7 miles + 341 calories burned go
Run: 1.96 miles {10:08 avg pace} + 273 calories burned go
Walk: 1.00 mile {19:42 avg pace} + 100 calories burned go

weigh in:
150LBs {150LB block}

LVME Recipes

I was inspired when i was writing up my mantra for my workout book and came up with a name and new template for the recipes I'll be adding for download.  They're going to be called LVME Recipes, which stands for Love Me; recipes that will love your body and make you feel good.

Here is an example of the new template.  They can be easily stored in an 8.5 x 11 binder.

fit smartie

I relished in the thought of pulling the covers over my head and sleeping for another day in hopes that when I woke up the pain would be gone. It's unbearable and every time I walk the sharp pain reminds me that I need to slow down.  I'm not sure what the underlining factor is to my self injuring behavior, but I really  hope I figure it out soon, because I'm not sure how much longer my legs can take it.  

It so hard to tell myself to slow down when I feel like I can fly during my runs; however my legs just can't take all that extra beating and they remind me with every step.   I really need to sit down and work though my goals and create a plan that will help get me to my desired fitness level without continually re-stressing my muscles to the point of overkill.  I need to train right and slow down.  I have all good intentions when I begin my workout, but once I get started I just can't stop and sometimes it's for a silly reason like impressing a cute fitness boy.....like from this current injury.  I had been checking him out Sunday in the weight room and 15 minutes into my 20 minute cardio he made his way up stairs and landed on the elliptical 15 behind me.  I was supposed to only have been doing a 20 minute walk to cool down after my leg routine (machines), but I decided I would run two minute  intervals instead.  Yes, I already knew this was a bad idea, and that I needed to stick to my original plan, but I found myself hitting the time button until I added another 15 minutes.
I could just be a glutton for pain, because I knew I was going to pay for it, but I wanted to come across as something more than I was...yes I got sucked into the desire to impress.  I'm not sure if he was looking my way, but it seemed a few times that he was going to come over and say hi, but half way over he would make a quick u-turn .  It was the kind of reaction of heading out the door and realizing that you forgot your keys and needed to turn around to get them.  I probably wouldn't have thought much about it, but he did this 3 times just while I was on the seated calf machine.  He even, when I was done with my cardio upstairs, took a water break right after I was next to the water fountain prepping my towel to clean my machine.  This could all very much just be in my head, either way it doesn't change the fact that he was a cute fitness guy and I'm a cute fitness girl.  hmmmmmm.

 

I need to find a balance.  I need to be a fit smartie, who works herself just enough to keep the blood flowing, and the body happy during and after a run.  Any tips on what to do?  

I've been spending a lot of time between fitclick and bodybuilding.com reading and checking out some new exercises to incorporate into my routine and I came across their 12 week body transformation plan for women-fat lose by  Jamie Eason so starting next week I'll be posting printable workout cards for this routine and logging in my training on my bodyspace page.  I think this will be a good start and help increase my exercises library and really start to see some definition, especially if I can stick with tthe meal plan that long.   It seems pretty easy, but kind of bland, but I need to make some sacrifices if I want to see change in my physique.  I also want to start adding more supplements to my diet, like L-Caritine and Omega 3 Fatty acids,  since I currently only take Iron and a Vegetarian Multivitamin.

12 week body transformation plan for women-fat lose

Project: Food Budget - Week two

Goal: $50

Actual: $74.49 
            $48.33 (wegmans)
            $26.16 (weis)

I spent several hours last Sunday planning my meals using the Sunday Circulars for this week and finally made it to the grocer Monday night after 9pm.  I found everything I needed between Weis and Wegmans, but remembered while shopping at Wegmans that I needed protein powder and ???, which caused me to go over budget.   I was hoping to spend a little less since I used a good amount of ingredients from my pantry, but I guess I can be thankful that I didn't spend any more.  I still didn't get to making any no-knead whole wheat bread this week, but hopefully I will get a chance to attempt that on Saturday while taking care of my laundry.

Mango is typically 2 for $5 so when I saw Weis had them 10 for $10 I grabbed 5 in hopes of freezing 3 of them for later.  I'm not sure how well they freeze, but for $1 each I'm going to find out.

I needed mayo for my Cesar Dressing, but I didn't want to use my Safflower mayo at a whopping 100 calories per tablespoon so I picked up Hellmans Light Mayo, which had only 35 calories per tablespoon and ingredients I understood.  Kiwi was also 2 packs of 6 for $5 so I picked up a pack. 

While at Wegmans I ended up helping a young engaged couple who were looking for hosin sauce.  It turned out to be in the organic isle and when I brought it over to them we ended up talking for over an hour.  They are very sweet and good talkers.  We went jumped from several topics, even politics and religion and if it wasn't so late I probably would have stayed and talked to them longer.  It always nice to be able to make new friends when out and about

Key code:
(*)  from my pantry
(B)  bought
(**) sale items

Menu:

PRE-WORKOUT BREAKFAST

- Eggs and Oats Pancake
     * eggs + all white's egg whites
     * cinnamon
     * chia seeds
     * oats
     * soy milk
     B strawberries **
     B greek plain yogurt **

POST WORKOUT

- Vanilla Protein Shake (scoop powder + 12 oz water)
     * vanilla protein powder

SNACK

- Quinoa and Mango
     * quinoa
     * coconut flakes
     * cashews
     * agave nectar
     B mango **
- Sweet Potato, half
     * sweet potatoes

LUNCH

- Power toast topped with Chic Energy Bites - cheerful cheery
     * 15.gran bread
     * weis pb
     * sunflower seeds
     * chia seeds
     * dried cherries/craisins
     * cashews
     * almonds
     B medjool dates
- Carrots
     B carrots
 SNACK
- Cottage Cheese
     B cottage cheese
- Cherry Tomatoes
     B cherry tomatoes **

DINNER

- Strawberry Romaine Salad topped with Asian Sesame Crusted Chicken Nuggets
     * sugar in the raw
     * vinegar
     * red onion
     * poppy seeds
     B light mayo
     B romaine lettuce
     B strawberries **
     B plain greek yogurt **

     * soy sauce
     * garlic
     * ginger
     * sesame seeds
     B Chicken Breast **

Staples Purchased:
#1 Vanilla Protein Powder
#1 10lb pack of Wegmans Boneless Skin Less Chicken Breast ($1.99 per lb)
#5 Mango (10 or $10) Going to free 3 of them.
#3 Chobani Greek Plain Yogurt (4 for $5)
#3 Yoglait Greek Plain Yogurt

Project: Food Budget

Read about Project: Food Budget challenge.
Please check out these wonderful blogs, and give them support as they take on this challenge.

Participating blogs:

• Emily Levenson
• Veggie Converter
• Dairy-Free Cooking
• Motor City Girl In the Steel City
• Veggie Burgher
• The Happy Cactus
• Test Kitchen Tuesday
• Newly Vegan
• Veggie on the Cheap
• MeloMeals: Vegan For $3.33 A Day
• A Guy, A Girl, And a Dinner Plate
• The Veggie Life
• Caroline Cain Holistic Health
• Going Veggie

stop overcomplicating and k.i.s.s.

WEEK UPDATE: APRIL 18, 2011
FIRST OFFICIAL MEET UP

.....

GREEN DOOR DANCING

I was still excited about my weekend in DC so I thought what better way to extend my dancing, but to attend the green door Tuesday night. Plus, I still haven’t had my birthday dance. After my meet up group I headed over, which enabled me to try out my new shoes to. This helped me to better determine, that yes, I do need to have them sueded.

CLEAN EATS

I wasn't very prepared after coming back from DC to make sure I had proper meals planned, which left me eating foods that didn't fuel my body and left me feeling sluggish until I was able to gather a plan Wednesday night.   Luckily, we all have days weeks that are plans get thrown off course, but it's all about the changes Iwe make to bring ourselves back and out of the land of lethargic.  Once my plan was in place I did very well at sticking to my meal plan this week.

GYM ASSESSMENT

Thursday I met with the head trainer to review my goals and routine and see what changes should be made to match my fitness goals.  I made it to my appointment on time and ready to start at 6pm.  When we talked about my routine I was fumbling over my words and my paper since I hadn't worked out all the kinks to my log after making several edits to it so I could better allow for more recovery time.

I was looking forward to the meeting, but unsure as to what the trainer would  tell me and what changes would need to be made.  After sitting through the assessment and not actually reviewing much of anything due to him spewing his master’s degree in my face and insulting everything I had done regarding my fitness, including going to the Chiropractor, reading fitness magazine, over-training, and also insulting a previous trainer who no longer works there (very unprofessional).  Needless to say I was not excited about working with him after leaving my assessment.  He not once looked me in the eye, but always past me telling me that he really didn't want to be there and wouldn't even let me finish my thoughts.  There are really great trainers at my gym who are pleasant, informative and tough on the workout floor, however, because this pompous ass has a master’s degree he out trumps them for the initial assessment. 

It was really hard to listen to him while he was acting like a pompous ass, but I know that what he was saying did have merit, however, the presentation needs a little work and some professionalism so it can be better absorbed.  After weeding through his arrogant demeanor I was able to pull out some things that I knew he was right on like the fact I've been over-training and I need to cut back so I made a few adjustment and I'll be trying them out next week.  These changes along with him referring to my log as being "over-complicated" led me to creating a new, very simple fitness log, which I'm very much excited about.  I'm still working oiut the kinks, but once I'm done I'll upload it.. 

HAPPY EASTER

Surprisingly, I had a very enjoyable Easter.  I spent most of the day with my dad and step mom's family.  We had a yummy dinner (which I ate way to much of) and I made sure to help out where I could.  Afterward a few of us sat in the living room and watched Transformers: Revenge of the Machines.  We had ample time to chat and catch up during dinner and everyone was well behaved, which is a rarity with family events.  My most favorite part of the day was spending time with my dad, quality time which I don't usually get to have with him. 

an inspired meal planner

It's a great week, when you have your meals for the following week planned out several days before your trip to the grocery store. It seemed so easy after I was inspired by an article I read about a 1400-Calorie Meal Plan and Skeleton.  It's part of Team Beach Body (aka P90X).  Though I didn't realize it until I came across another blog that had the same meal plan that linked Climb Michi's Ladder.  PDF They have 5 tiers of foods and each food is labeled (fat) (protein) and (carb).  The ideal is to only eat what's in the top two tiers for a perfect diet, but we all know that's not always possible. 

Anyways, what I loved about the meal plan was how simple it seemed.  Each meal is labeled with the following labels (carb) (dairy) (protein) and (fruit), but no specific portion sizes.  I kept this in mind and then adjusted my meal plan template and schedule that I created earlier this week and then added a grocery list and meal prep day schedule.  The hope is that this will help me be more consistent with my eating times and meals. 

Here is a sneak peak at my meal planner:

Backside where I've added my grocery list:

I'll look more into the ladder and other foods on the list, but for now I'm pretty happy with my current list. I'll need to calculate my calories for each meal so I know if I'm really under the 1400, plus if I'm getting sufficient enough protein, carb and fat to match my activity needs.

Goals:

Bed by 9pm!!!!

Calculate my protein, Carb and Fat for my meal plan and assure I'm in the right direction

Work on a inspiration board with all my yearly goals and add a section for monthly goals.

Eat Clean Diet Principals and printables!

I'm excited to finally bring you printable 4x6 Eat Clean Guidelines and separate lists of acceptable Proteins, Complex Carbohydrates (both Starchy and High Water), and Healthy Fats that you can store in your meal plan binder to help simplify your meal planning while your on the Eat Clean Diet: Stripped Plan.  You'll be able to incorporate more foods once you are working on your maintenance stage. 

 You can download these babies from my Eating Clean page, which will take you to my scribd.com account to download them.

Cute New Sites that Inspire:
I also came across fitnessista and The Chic Life blog today.  I recommend taking some time to visit their site.  I loved fitnessista's inspiration board and I'm currently working on one for myself to add to my inspiration wall.  I also really like viewing the recipes on The Chic Life