7/30/13

Nobody reads this... but ah well... I had an amazing moment yesterday. The scale said 169.9! But I got back on it to take a photo and it said 171.1 ... but it got me excited.

I slept FOREVER last night. I fell asleep before 11p and then woke up before my alarm today
8:00
150 - 1/2 cup oats
100 - greek yogurt
But then I fell back asleep in my chair... idk what happened lol
12:00
100 - apple
150 - oats
50 - protein

25 - sugar free french vanilla coffee (instant)

5:30
100 - bag of slaw
160 - half avocado
140 - 2 Boca patties
25 - mustard & vinegar

Gym: cardio, bis&tris

300 - soup at whole foods
150 - Arctic Zero
30 - almond milk

125 - sweet potato
25 - carrots
.1630.

7/29/13 - almost the end of the month!

Well, it's almost the end of the month and I'm looking back at my goals. I can run a mile without walking, but that's the only one I reached. I haven't broken 170 yet (and this week I doubt I will as it's PMS time again and that means I hold water). I didn't do the planking challenge that I set out to be a part of... I have just had so much going on this month that my specific fitness goals haven't been my focus. I mean, fitness is ALWAYS a focus of mine... I've been eating clean and keeping track of intake, but with so much else on my plate, I've been struggling.
So much uncertainty in my life and constant anxiety and fear make it really hard for me to focus on anything really. I mean, I haven't even been on any dates this month LOL got stood up twice and that was probably for the best...clearly my life isn't ready to be shared with anyone else.

8:30a
150 - 1/2 cup oats
100 - greek yogurt
200 - 2 cups natural apple sauce

2:00p
150 - 1/2 cup oats

I REALLY need to go grocery shopping today. I have almost nothing in my fridge because I didn't want to buy produce before I went home for the weekend.

3pm
100 - apple

Bike to/from gym. Legs: warm up, trx single leg squats, ballerina squats, side leg raises, round-the-world lunges, dead lifts, posterior leg raises, hamstring curl, leg extension, glute kickback
Wednesday my gym has free training for membership appreciation, so I got a 3pm with the head trainer. Pretty stoked.

5:30
100 - bag of slaw
0 - mustard & vinegar
70 - 1 tbsp chia seed
25 - roma tomato
140 - 2 Boca burger patties
...it's now 6pm and I haven't finished my dinner. I'm feeling full.

Went for a run... 2.6 miles. Check Nike+ :)

Biked to/from the grocery store...
9:00
140 - York peppermint patty (yeah, saw it when I was checking out and thought, yep, that's what I want LOL)

300 - SO much Artic Zero!! :))
.1480.

7/28 - tough last haul

Woke up today and Ma found oats for me.
100- apple
150 - oats
120 - Greek yogurt
...but then Ma left for church and I got munchie...
200 - cereal & milk

Gotta get motivated and go run/walk while she's gone.

5.3 mile run/walk...ran more than I walked and felt really good!
1:00
100 - apple
100 - peanut butter

3:00
220 - dry cereal

4:30
310 - salad (lettuce, piece of pork loin, mushrooms, tomato, mustard and vinegar)

8:30p ~~back in Chicago...didn't stay for dinner w/Ma since I didn't have the calories left for that.
180 - 1.5 cups sweet potato
100 - 1/2 cup fat free refried beans

200 - FML I decided to eat the rest of the can of beans :(
1770

7/27/13 home is a challenge

I'm at my mom's house... a death trap for diet. So much to easily snack on and over do it with calorie overload. Last night I gave it...cheat day, ok...today I'm really trying to focus... staying out of the house as much as I can.

8:15a
170 - 2 eggs & 3 egg whites
25 - one sliced Roma tomato
10 - few slices of jalapeño

9:00
88 - tbsp Biscoff spread

Went to an appointment and the salon with Ma to get myself out of the house.

1:15p
Made a nice salad...
150 - small piece pork tenderloin (prob about 2-3oz)
70 - 2 tbsp hummus
150 - lettuce, broccoli, beats, mushrooms, pepperocini, vinegar, mustard, pepper

Gym: 38 minutes of "random" on the elliptical (500 calories).... then some TRX while Ma finished her 500 cal cardio.

4:00
100 - apple
88 - Biscoff

7:30
250 - grilled halibut
100 - broccoli slaw
70 - green beans
50 - mushrooms, tomato, peppers, mustards, horse radish
50 - 1/2 cup sweet potato guts

9:00
180 - 2fruit bars & serving of citrucel
.1550.

7/26/13

O9a
120 - one large egg & 3 whites
160 - 1/2 avocado
100 - apple

10
160 - 1/2 avocado
70 - 2oz ham w/hot sauce

12
150 - 1/2 cup oats - added fiber!
30 - 1 cup unsweetened almond milk

Fuuuuuuu I ate so much already today :( been feeling ridiculously hungry!!! Gotta drink water.

Day started out with a terrible call from my boss. I just felt completely beat down and defeated...so, I was likely not hungry, just emotional.
But now I'm scared. I have to stay away from snacks at my work event and then when I go home, be extra strict with myself. My mom's house is like a giant temptation. Gotta keep myself busy and out of the house as much as possible.

3:00
100 - apple
190 - cliff mojo
.1080.

Ok...had a work event and got stuck by the snack table :( so I ate cookies and pretzels... way too many.

Worked out. HIIT for 45 minutes! Really pushed myself... had a trainer even come over and say "you go pretty hard for being on your own"...THAT felt awesome.

Drove up to Ma's house... immediately had a few bites of whatever leftover that is in the fridge...some sort of couscous. But had some fiber and a 50cal fruit bar...gotta find strength for tomorrow and stay OUT of her kitchen.
today: 2000+ fuuu

7/25/13 (weigh in)

Weigh-in at 9am this morning: 171.7 :)))) That means I'm -25!!!! I can't wait to see that middle digit change!

Nervous about going home this weekend. I have to STAY OUT OF THE KITCHEN!!! Ma always has so many snack foods (nuts, crackers, leftovers, PB, chocolate chips, potato & tortilla chips) and I'm so weak with those temptations. I have 2 days to mentally prepare :)

9:00
100 - apple

9:45
150 - 1/2 cup oats
100 - Greek yogurt

12:45
220 - sweet potato (just microwaved and then cut open face)
70 - 2oz deli ham
35 - pepper mix
10 - 6 grape tomatoes

2:30
90 - chicken sausage
50 - cabbage, spinach, pepper mix & mustard

3:30
100 - Greek yogurt
15 - 1oz organic blueberries

bike to work, lead run/walk group (about 2.2 miles), bike to gym, 15 min elliptical and then 30 minutes of core, bike home
220 - Grabbed a cliff bar at work ate most of it

10:00p
330 - protein pancakes recipe from yesterday... added more water to thin out the batter, but then added fiber :)
30 - blueberries

Trying to down a ton of water so that I don't feel hungry anymore...

11:30p
100 - Greek yogurt
.1700.

7/24

Was up late and then woke up silly early...idk why!
6:30
100 - apple

8:30
150 - 1/2 cup oats
100 - Greek yogurt
100 - banana
0 - americano

1:00
150 - chips (seriously, why did I even walk by the break table!)
190 - Cliff mojo bar

3:30p
100 - apple

bike to/from gym
30 minute stationary bike intervals... then lift bis & tris...shorter workout than I planned. Brand new lifting gloves tore to pieces. grrrr

55 - 1/2 serving whey protein (needed other half for recipe below)

6:00p
100 - banana
150 - 1/2 cup oats
20 - 2 medium egg whites
55 - 1/2 serving of whey protein isolate
0 - splash of water and 2 dashes of cinnamon
RECIPE: SMOOSH all of that together and mix thoroughly... heat in non-stick pan. Makes 2 6" pancakes and they are AMAZING!!!! I did use some spray butter but seriously, yummiest clean recipe I've winged so far. Probably going to make these WAY too often.

Was still feeling hungry...went a really long time between filling meals today and only grabbed that apple before I went to the gym. Shouldn't have let myself have chips so I could have used those calories more wisely later!!!

7:15
90 - chicken sausage
25 - tomatoes, cabbage, spinach & mustard

10:30p
150 - oats
100 - Greek yogurt
.1580.

7/23/13

Couldn't sleep very well...again. This time I blame the chocolate (caffeine).

8am
180 - 2 whole medium eggs & 4 whites (they were about to expire so I had more than usual)
20 - spinach
140 - 1 cup spaghetti sauce (weird for breakfast but wanted to get rid of the last bit...prob less than a cup, but better for overestimate)

190 - KIND bar

300 - whole foods salad

150 - sun chips (naughty.)

Biked to a few places, including 3 different XSports to put up flyers for work. Then stopped into the 3rd and met with the head trainer...then did my workout. Lots of glutes and thighs...had a serious jello leg wobble moment before biking home.

5:15
100 - banana

Biking to/from North Ave for volleyball games.

9:00
150 - bag of okra
100 - 1 cup rinsed black beans
80 - 1/4 avocado
20 - tomatoes & jalapeno

10p
100 - greek yogurt
100 - oats (an over full 1/4 cup)
.1630.

7/22/13

WOW! So, I realized yesterday was my 100th post. HAHA well, since half of those were back from 100dayshapeup we won't really count them, but wow, that's a lot of writing...and a LOT of calories counted. Just laughing thinking about it ;)

8am
100 - apple

9:30
150 - 1/2 cup oats
50 - greek yogurt

12:15
75 - 3 cups broccoli slaw
80 - 1/4 avocado
0 - mustard
10 - 6 grape tomatoes (over estimate likely since they're 15 calories per 1/2 cup sliced)
10 - diced jalapeño
***added more slaw today to make it more substantial as a mid day meal rather than a snack... but seriously, this is my new favorite recipe. I'm so pumped about it!

3:00p
20 - 2 tbsp humus
5 - celery

5:30pm
100 - Turkey sausage
50 - cabbage, spinach, jalapeño mix, spicy mustard
100 - banana
100 - apple

Bike to gym(2.2 miles)
Run from gym (1.6 miles)
2 NTC ap workouts (butt buster and core crunch)
Bike home (2.2 miles)

8:30p
100 - 3 cups steamed broccoli
100 - 1/2 cup rinsed black beans
140 - 1 cup mushroom spaghetti sauce
40 - 1oz+ hot pepper mix (in sesame oil...didn't read when I bought it...not the cleanest, but I use it very sparingly and drain off the oil)

9:00
100 - grapefruit

...well, I let myself have a cheat dessert.
440 - Dove dark chocolate

1745 for the day. Not bad at all (allowed to to +100 from my daily goal of 1650 as long as I'm not doing it every day...and I felt really good about my workout today)

7/21/13

Holy crap! I slept for like 12 hours...never even got up to pee haha. Apparently after 2 days of no sleep, workouts and stress my body needed to crash hard!

10a
100 - banana
150 - oats
50- Greek yogurt

100 - apple

11:30
25 - 1.5 cups slaw
80 - 1/4 avocado
0 - brown mustard
25 - jalapeño mix (I was out off fresh) aka giardiniera...<1oz
20 - 5 grape tomatoes
...holy amazingness!!!

12:30
150 - 2nd serving of above

Bike to/from North Ave beach

4:30
150 - another serving...might be addicted.

5:15
100 - apple
70 - 2oz ham

6:45
150 - oats
50 - Greek yogurt
...had seconds... I'm super hungry tonight. Tummy growling hungry!!

Bike to/from grocery store
8:00
150 - another round, had to finish the avocado lol

9:00
150 - Arctic Zero

Didn't go to the gym today. Biked about 13+ miles, but I'll hit it hard all week. I'm ok with it...reading some magazines and learning more about muscles :)

Was at 1730 but was still feeling REALLY hungry as I was getting ready for bed...tummy growling etc so I had a sweet potato with some spray butter.Prob took me to about 1900 for the day :( And without going to the gym I'm feeling pretty guilty about it.

7/20/13

Couldn't sleep last night so I ate at 4am

200 - oats w/2tbs Greek yogurt

Finally got some sleep...anxiety was raging and I didn't want to take meds at that hour and end up sleeping all day.

10am
190 - cliff mojo bar
0 - iced americano
100 - apple

12:30
100 - chicken sausage w/cabbage & mustard

bike to&from Montrose harbor
50 - strawberries

3:30p
160 - half avocado
150 - sweet potato
50 - mixed slaws (broccoli and regular)
25 - tomatoes & vinegar

6:15
150 - oats
50 - scoop of greek yogurt

Bike to gym
Gym: 20 min random on elliptical level 15, then half hour of chest circuits...feeling strong
Bike from gym to Dominick's
...2 free cookies at the store :( +++

9:30
150 - whole bag frozen okra
100 - 3/4 cup of spaghetti sauce

10p
150 - pint Arctic zero
60 - 2 cups unsweetened almond milk

1710...pretty good (excluding the cookies...but sometime a random sugar treat can help spike metabolism...especially post workout...here's hoping. I still feel good about today. The "unplanned exercise" (aka biking and walking places) made the tiny cheat alright. I feel solid.
Let's hope I can actually sleep tonight!!!

7/19/13 focused & flexing

So I've been under a ridiculous amount of stress lately... that can really have an impact in your body and how it holds onto water and how well you sleep etc... so that vicious cycle has meant that I've been stuck at the same weight. I took another look at my macros and recommended calories and decided (with the help of some friends) that I would eat just barely above my BMR for now until I feel like I'm really able to focus on making my workouts count (my muscles are shaping up but without the right heart rate, the calories aren't being burned as effectively).
So my daily goal is 1600-1650.
(Current BMR is 1590...which means with no physical activity, a desk job etc...that is what I burn every day so that is what I need to stay the same weight...but for now, instead of eating a steady 1800/day because of my activity levels, nor adjusting to eat net/gross daily...I'm gonna just stick with the low daily goal for a bit with my high cortisol [stress hormone] levels slowing my metabolism down)

A quick video of my body's current state

9:00
250 - big serving of oats
100 - Greek yogurt

Biked to/from my Lincoln Park store (5 miles each way... 50-60%humidity,90+, average of 13.5mph through the city [that averages in the time I'm standing still at stop lights...so really, I book it on my single speed haha])

1:00
100 - turkey sausage w/cabbage & mustard

3:30
200 - 2 turkey sausages
100 - 1 cup frozen peas w/ mustard

5:00
190 - cliff nutrition bar

7:00
100 - apple

Rode my bike to&from the gym
GYM: 12 minute elliptical warm up, LOTS of quads, glutes, core and stretching...spent about an hour in the group fitness room mirror making myself sweat from every pore. I was dripping, it was gross/awesome.
10:15p
160 - half avocado
140 - 4oz deli ham
100 - spinach, cole slaw (cabbage & carrots), tomatoes, jalapeno, vinegar

11:15
190 - cliff mojo bar

1630 for the day...on point

7/18/13

7:00
160 - 1/2 cup oats
30 - 1 cup almond milk

9:00
100 - grapefruit

11:00
140 - 2 medium eggs & 2 egg whites
160 - 1/2 avocado

3:00
300 - fresh market salad bar

6:00
300 - broccoli, hummus & veggie straws

Bike to gym
12 minute stationary bike warm up
Squats, angled pull ups, round-the-click lunges, side leg lifts, Roman dead lifts, squat thrusts, side bends, step up w/posterior leg raises
Bike home

10:30
200 - overfilled oats measurement haha
100 - yoplait Greek yogurt

100 - turkey sausage (was still pretty hungry after my oats)

1590 today. I'm good with that.

Gotta go grocery shopping tomorrow...and find lifting gloves.

7/17/13 - weigh in wednesday. GRR

weigh in... um... idk what's going on with my body. Honestly. I was steady 174 for 2 days and then had a nasty cheat day, was holding tons of water and weighed 180 on Monday... this morning I was STILL 177! WHAT IS HAPPENING?!?! I'm meeting with my trainer/guru tonight to talk through what I'm doing. I'm really frustrated that the # isn't DROPPING! GRRRRR

9am
200 - oats w/ some almond milk (I'm worried I might be measuring my 1/2 cup wrong... I need to buy a legit measuring cup)
160 - half avocado

1pm
100 - apple

So today I've been working like a MAD woman. I'm so freaked out about the idea of failing, but I will not walk away from a challenge and I MUST FIND SUCCESS WITHIN MYSELF.

I'm not drinking enough water. I'm going to the store to find some sort of bottle/cup with a straw that I can carry with me all of the time to force me to drink... idk why, but straws help. HAHA. At least in my weird world they do.

3:30pm
180 - asparagus (steamed)
20 - fat free mayo

5:00
100 - turkey sausage
20 - cabbage, spinach, jalapeño & mustard
100 - apple

Biked to the gym...
workout: 30 minutes "random" on elliptical level 15 then NTC ab ripper workout and stretching
Biked downtown to meet Lauren (my trainer/nutritionist/BFF/guru) for dinner

8:15p
650 - green goddess wrap (vegan wrap we guestimated is somewhere 600-650 calories so I like to over estimate)

Biked home from David Barton Gym
9:45
100 - yoplait greek yogurt
160 - oats

1790 for the day? On point.

... well, I thought it was on point. But my new goal is 1600-1650 a day... until I start doing LONGER/harder workouts

7/16/13

Feeling REALLY unmotivated today. With everything happening in my personal/professional life I'm just overwhelmed and don't want to do anything... but alas, I must.

9am
100 - 1 whole medium egg & 3 egg whites
160 - half avocado
10 - cherry tomatoes

10am
100 - apple

Been on the phone and emails non-stop...try so hard with work right now that I totally forgot to eat midday. Woops.

3:00p
180 - 2 chicken sausages (yeah, I found 90 calorie ones... ALDI, BOOM!)
20 - cabbage, spinach & jalapeno

5:00p
200 - proats

Road my bike to/from volleyball (about 12 miles) then played 3 pretty agressive games in the HEAT. Sweating like crazy...

Had about 4 bites of nachos that my team ordered after the game before riding home... didn't want to be around that food.
200 - nachos (overestimate clearly but whatever)

9:00
40 - Kale
360 - guacamole
10 - tomatoes
10 - balsamic vinegar
140 - 2 veggie patties

100 - grapefruit

7/15/13

Feeling like crap today... hardly eating... don't even feel hungry because my body is so mad at me for yesterday.

Woke up this morning and had an apple and I've just been drinking water all day.

100- apple
120 - mango

600 - big ass salad
kale, spinach, mushrooms, jalapeno, guacamole, vinegar, tomatoes, ham

Biked 15 miles total today.
In the gym I did 20 minutes on the stair climber (level 10 fat burn mode), 15 minutes on the elliptical, and then squats, dead lifts and leg raises.

360 - can of pineapple

REALLY hoping this grossness from yesterday is shed when I wake up tomorrow.

200 - proats

sunday funday cheat day BUST

I knew going into the day that it was going to be bad... but it was SO bad.
I didn't even really eat all that much but I drank. A LOT. All those ciders had so much natural sugar I feel like crap today. Not really hungover so much as bloated and having sugar withdrawals.
I should have been better about slowing down my drinking and staying away from snacks. BUST of a day and I'm paying the price for it.

body fat

Woke up and weighed myself again this morning... still sub 175 so that's good. I shouldn't weigh myself every day... but I'm kind of doing an experiment with watching my water & salt and seeing what kind of water I'm holding vs if my actual weight is different.

My scale has some cool features that are actually the same properties as those hand held body fat testers... you just have to stand on it barefoot. Thing is, I don't think it's very accurate. Today it said I'm still over 27% bodyfat... I'm thinking I'm around 21-22, but that's why I need to test several times a day throughout a week and take averages. See, with this kind of testing your hydration level can throw it off: if you're dehydrated, it says your BF% is higher than it really... so THIS is likely my problem most of the time because I don't drink enough water!!

You can read about body fat testing on a number of sites if you google it, but here are some links:
Bioelectrical Impedance Analysis
5 Test Methods compared
Various Testing Method ratings

I would really like to find somebody who has a pinch test caliper so that I can compare that reading to my hypothesis and what my scale is telling me.

Well... off to pick up some cheat day goodies to spend Sunday Funday at the pool... going to TRY to be as good as possible, but it's my planned indulgence day so that means HELLA cardio tomorrow and NTC.

7/13/13

Woke up this morning and weighed myself. FINALLY broke 175...time to crack down and get to the next mile marker [sub 170]… this middle weight was the hardest back in 08/09 too...gotta get through this!

10:30a
160 - 1/2 cup oats
100 - 1 serving yoplait Greek yogurt

Stocked up on healthy stuff at the grocery store...not meal prep level just yet, but soon.

1:00p
360 - bag of salt&vinegar POPchips ...had to :-/ shouldn't have

2:00p
60 - 1 bottle kombucha
60 - 1 serving sugar free pudding
70 - 2oz ham

3:30p
350 - sweet potato mash on top of mixed slaw...holy spicy amazingness
RECIPE: 1 medium cooked sweet potato's guts (about 1 cup), 2 chopped white mushrooms, 5 halved cherry tomatoes, 1 diced fresh jalapeño, 2 tbs Dijon mustard, 1tbs balsamic vinegar...mixed.
Dump on top of 1 cup raw colesaw &1 cup raw broccoli slaw... mix it all up (add some apple cider vinegar for more tangy flavor).
Enjoy :)

6pm
100 - apple
240 - pudding + a few spoonfulls of raw oats mixed in...ate too much-- it was SO good.
Definitely gobbled because I was dehydrated craving sweets.

Bike to/from gym
Gym: 15min step mill (level 11 fat burn), leg press (210), leg extension (100), hamstring curl (90), trx assisted single leg squats, step up posterior leg raises, "hydrant" leg raises, squats in rack (155...fuuu), straight leg side leg raises, roman [straight leg] dead lifts (95)

Bike to Dominic's for Arctic Zero :)

9:15p
160 - 1/2 cup oats (stevia & cinnamon)
30 - 1 cup unsweetened almond milk
150 - 1 pint Artic Zero

1840 for the day... gotta resist a snack later since tomorrow is gonna be a naughty day at the pool :-/

Ate a grapefruit at 11:30. Add 100.
Gotta gym/bike something tomorrow before the sun & drinking starts

7/12/13

Last night I couldn't sleep and craved veggies...so I had
200 - broccoli & mushroom spaghetti sauce

8:30a
160 - 1/2 cup oats
25 - whey protein powder
100 - apple

160 - half avocado w/hot sauce

4p
100 - Turkey sausage w/a leaf of cabbage

Going for a walk, it's beautiful out!!! Then I'll have my date with "Jim" later once it's empty.
Walked 4 miles (-534 cal)...got blisters from sand getting in my shoes :( gotta ice them so I can go lift later!!

6p
100 - key lime Greek yogurt

Biked to/from gym
Did a warm up in the stationary bike then worked shoulders, chest and back :)

9:30
70 - Cole slaw
70 - broccoli slaw
350 - guacamole
10 - vinegar
140 - veggie patties

7/11/13

9am
140 - 2 medium eggs & 2 whites
160 - half avocado
10 - 6 grape tomatoes

Bike to work (4.98miles)
Bike to/from Home Depot (1mile RT)

2:00pm
500 - big salad from WholeFoods
Kale, spinach, soy beans, black beans, purple cabbage, celery, turkey, grape tomatoes, parsley, pineapple, artichokes, vinegar, pepper, liquid amino.

4:00pm
190 - KIND bar

Bike home (4.98 miles. >300 cal burned according to MapMyRide )

6:30p
160 - 1/2 cup oats
140 - Greek yogurt

7:30
100 -turkey sausage

I'm hungry...but don't have many calories left today. I've been really active lately and nervous I might be eating too little, but I'm also nervous about not seeing progress in weeks. #frustrated ...what to do...

9:30p
540 - whole box of FiberOne brownies... yeah, that happened. I'm ridiculous :-\

injuries

Some days I wake up and I feel like an old woman. I swear, I'm aging faster than most people! I am pretty sure this has a lot to do with the amount of high impact activity/sports I did as a kid and for most of my life.

My injuries started in high school really... shin splints set in my sophomore year of high school and got worse Junior year (I'd also put on some weight living abroad).

In college, I played rugby. Yes, this is a major contact sport... but my two big injuries weren't from getting hit. Both my shoulder and knee were injuries that, according to my Orthopedic, likely started long ago in soccer and gymnastics and then just got to the point where it took the right (aka wrong) pressure and BOOM, I was done.

As many of you know, after my 2nd blown joint in rugby I became pretty inactive for a number of years. I got pretty heavy and completely lost the "athlete" part of my identity.

This year, I did a few work outs with a trainer early in the year, but really wasn't eating smart (and I was drinking too much). But I learned a lot from him, so when I was ready to really get after it, I went to the gym on my own. It was the day after I had returned to Chicago after my best friends' wedding in Utah. I was doing some HIIT box jumps and I felt a pop in my heel. I knew immediately something was wrong. I stopped what I was doing and limped to the locker room to change and go home... I was in A LOT of pain. The next day I couldn't stand on my left foot. I knew I'd ruptured my Achilles.
I looked up the ways to rehab and at-home PT exercises (since I don't have great insurance)...and rested. Told myself no running until I knew it was really ready.
I limped for about 10 days and then I could walk normally. But even a slight jog to get across a cross walk faster sent pain up the back of my leg. So... I rested and I really focused on my diet.

A few weeks later was the Boston tragedy. There was a support run in the city I wanted to attend so I went. I ran 4 miles after 4 weeks of no running. I felt FINE during the run and I was pumped. Big Mistake because the next day I could hardly walk again.

SO I really cracked down and said NO RUNNING. I didn't start to run again until just a few weeks ago now. I've been taking it easy and doing some run/walk to ease myself back into getting mileage. But my heel hurts. Not in the same place as the injury was... my actual heel... on the sides. It's weird. I thought maybe it was just the Achilles (where it attaches) being achy, but now today, the other one hurts.
Maybe I have weak tendons all over my body?? I am going to focus on stretching A LOT more and try to find some yoga classes as maybe that will help with prevention of other aches and pains.

I know I'm in the right shoes. I work for a running store and have custom insoles HAHA... but I need to change something. My body hates me. I'm an old lady ;)

7/10/13

9:30
100 - apple
100 - turkey sausage

1:00
300 - veggies & mushroom chicken from Panda

4p
100 - apple

5 mile walk/run... so beautiful outside. Burned over 600 calories

6:00p
160 - 1/2 cup oats
100 - Greek yogurt

4.5 mile bike ride each way... plus 6.7mile e-bike ride on the Bloomingdale trail with Wanderbikes  - pretty sweet experience and feeling awesome for being so active today!

10:00p
1000 - tuna sub from subway - threw away half the bread and made into a salad with extra spinach at home.

7/9/13

Recording last night's bad girl move as part of today's post.
2am
320 - 1 cup oats
80 - 2 dollops Greek yogurt

Actually got some sleep, but then got to the grind working today and am just feeling blasé...idk what it is. I'm exhausted.

9:00a & 1:30p
360 - can of pineapple

Need to get active today but I'm trying to pound out work. Probably get to the gym before or after volleyball.

2:00p
40 - 3.5 medium egg whites (yep, spilled one haha)
160 - half avocado
Needed some real food in me... time to knock out more work and then get active today. Need some serious calorie burning to happen after my splurges :-/

5pm
100 - grapefruit

6pm
100 - apple

Opting out to volleyball since my heel has been iffy all week. Going to the gym for a blast of cardio and core.

GYM:
Cardio. 3 different sets on the elliptical doing various interval training 20m/15m/10m (breaking to hydrate). Then NTC HIIT Beginner segment for another 30 minutes...all of that put at into the fire! Feeling amazeballs. That means I tossed 700-800 calories into the fire today. Was feeling kinda tired going into it so I probably could have pushed it harder, but I did what I could. Also, I went at a very busy time of day. Space was VERY limited so that's why I did so much on the elliptical.

Biked home.

8:30p
140 - 2 Boca original vegan patties
10 - balsamic vinegar (after nuking the patties, I put a TBS of vinegar on them to help the dryness and add zing)
100 - 1 cup mushroom spaghetti sauce
150 - full bag (1 pound) cut okra


Going to bike to the store for some Artic Zero and eat the whole pint :)
150 - Artic Zero

today's total: 1710 intake. Feeling great.

10pm recalculated my #s and yeah, I am aiming for 1870 calories a day... so I get to eat more Artic Zero!

insomnia + pms = grrr

Well, tonight, as it happens at least once a week... I cannot sleep.
To make things worse, I'm PMSing so my cravings have been through the roof! If that's TMI for anyone, then you probably shouldn't read my blog. Anyhow, I'm up and after my splurge last night with junk I have been really down on myself. I have BIG goals for July and I'm failing so far. To make things worse, I am failing big time on the day I decide to go public with my journey and shared my link on facebook. Fuuuuuuuu!

I've been overwhelmed with the encouraging messages of congrats on my progress and the notes from friends, former classmates and followers letting me know that I have inspired them. I am SO touched and really, that motivates me. I'm just having a rough one. After the emo BS that went down Sunday, and my hormones being all over the place... I just want to be able to relax and focus.

I will track the oats I've eaten on Tuesday's food log. I plan to TRY to get some sleep and then really kicking my butt at the gym. Like, no slacking, I need to pretend a trainer is in my face and do the exercises I never do on my own, but know I should. The ones that are HARD and I struggle with... the ones that I feel for days after... the ones that work. My goal is to do 2 of the NTC HIIT workouts while at the gym. I might die HAHA but I need to work off being bad.

I've been hovering around the same weight for weeks now because of cheating and lack of focus. IT'S CRUNCH TIME!!! July goals are still attainable. I HAVE TO DO THIS! I know I'm always a little heavier "this week" so we'll see next week for weigh-in Wednesday, but seriously, I need to flush out the bad and rev up my furnace...get this body moving!


P.S.
Sleep is SO important in weight loss. I'll do a whole blog post about that... but for now, I need to try again.

where to start

Everyone asks me, where do I start?
How about here? Now?

First thing you need to do is figure out WHY you want to lose weight. Make a list. Fill a whole page if you have to... but then look at your list and pick the 5 things that are the most important.

Take a note card and write those top 5 reasons down.
Now, if you can, laminate this or just use tape or contact paper... but this is now your daily reminder card. Put it in your pocket (not your purse) so you feel it there and you remember to look at it a few times every day. Any time you're tempted to make decisions that you know aren't healthy.

So, I'm share...here are my top 5 (if you have +/- 1 on your list it's ok too, just prioritize):
1. Look & feel good naked
2. More confidence
3. Wear cuter clothes
4. Attract fit guys

For me, I might add #5 "fitness modeling" ... as that is something I might try once I reach my body fat goals. But remember, we're all different. So please don't think that you need to look like ANYONE else! Just be you. Healthy you.


Ok, so, SET A GOAL:
I really advise against setting a number. Instead, set a reasonable size expectation and learn to not focus on just weight as one can easily become obsessed and addicted to weighing in. So... set a goal like "fit in my size 8 jeans without a muffin top" etc...

But if that is your end goal, be sure to set little goals along the way. For example: I started out as a size 16 at my heaviest. My original goal was to fit in a size 10 (now my goal is an 8...if my leg muscles will allow it). But for each size that I dropped, I treated myself to something-- NOT FOOD! Like, a new hand bag, or a pair of shoes (remember, buying new jeans can be a crazy investment that you end up moving past...but hot shoes will always fit hehe)... or maybe it's a pedicure? A massage? TREAT YOURSELF!
Set goals for along your health & fitness journey.
Examples:
1. Go a whole week without chocolate/candy/chips
2. A month without soda
3. A month without wine (this is super hard...I know)
4. 64oz water a day for a week
And GIVE YOURSELF CREDIT when you accomplish them! Seriously... fitness isn't just a short mission... you're changing your life and deciding to live healthier so that the HEALTHY you can shine through.

Ok, more soon...start there. Figure out why you're doing it, and set some goals for yourself. Leave a comment and share your goals if you want! I would love to hear them :)

xxo

Reference: The Beck Diet Solution

this blog

If you're new to my blog, hello and welcome! It's rough right now... but it will get better.

Right now I use it as a source of daily accountability with keeping track of my calories and activity. I share changes in meal/workout plans and goals along the way.

I will be posting my workouts in more detail very soon... as well as trying to post some workouts for you to try and exercises I've tweaked and want to share with the world.

I update my food logs throughout the day, so if you see a day posted already but it's not midnight yet, it's likely I'll be adding to it ;) RECIPES COMING SOON TOO!

I will post tips and tricks that I've found that work for me ~ they might work for you, they may not... but no harm in sharing, right?
I'm not a trainer (yet) or a nutrition scientist... I know a lot of professionals and am always seeking their help. I will share links to resources that I think could be helpful along the way for you too!

Thanks for checking it out. ENJOY!

Keep up with photos @ instagram.com/lashreds


***************
Some of you may have remembered the old version of this blog... yep, I fell off the wagon. I was stoked to inspire people back then but we all hit hurdles in our lives. This time I'm more focused than ever so I hope you'll see that I'm human and we all fight battles. I'm back, and I mean business :)
I've been getting texts, FB messages and notes on IG from SO many random friends lately saying that I've inspired them and so THAT is why I'm sharing my blog. It feels AMAZING to know I've inspired others and it keeps me motivated!! THANK YOU to those of you who have let me know, it means SO much to me that I had any part in you finding your spark.
LET'S DO THIS!

7/8/13

9:00a
160 - 1/2 cup oats
50 - dollop Greek yogurt
100 - apple

1:30p
90 - pack of Buddings turkey
100 - Apple

Gym:
Short cardio, then legs & glutes. Probably half of what I would normally do, but I'm still sore from Friday!

5:30
100 - broccoli and carrots
50 - peppers (weird jar of mixed spicy goodness)
100 - 1 cup spaghetti sauce
350 - 1 can of fat free refried beans

So I just posted the link to this blog on Facebook... geeze... that made me nervous. Still does. Now I've officially put myself back out there for everyone to see. I mean, let's be honest, not THAT many people are actually going to look at this blog, ever, let alone more than when I actually post the link to remind them about it, but still, it's out there, I did it.

I'm trying to figure out how to post my Instagram photos in my blog. I wish everyone would just go follow there to make it easier HAHAHA! But seriously, I have some really good body progress photos that I haven't posted to facebook. I don't know why I don't just post everything to FB from IG, for whatever reason... it's just different.

Anyway, it's 8:40pm and I'm only at 1100 calories for the day so I might go get myself a treat.
***tonight I am going to do another blog post about motivating and goal setting...just to share a few things I've learned along the way that may help others.

OOOFTAH! Ok, I just ate garbage. That was NOT clean.
Definitely just downed 800 calories of chocolate and ice cream and already hate myself for it. I really should have used those calories in a more effective way, but the PMS in me said CHOCOLATE, NOW!!! Barf... no, I won't barf. I just have to do some planking before bed and at least attempt to burn a few more calories for the day since those last ones were so naughty.

Post about goal setting and motivation coming later tonight.

7/7/13

8:30
160 - oats
50 - scoop of Greek yogurt

11:15
80 - ham
120 - pudding

Bike to/from gym
25 minutes elliptical intervals at incline of 6 (works all muscle groups) and resistance 6-14.
Core work. Planking!!! My sides are improving but my front isn't. Strange.
And my glutes are STILL sore from Friday night :-/

1:30
110 - mango
120 - pudding

3:00
100 - Apple

Got stood up...by a faker. I really thought he could have been a winner. I never let anyone in that deep... serves me right :(

6:00
300 - jimmy johns unwich

6:30
50 - kale/cabbage/spinach
160 - half avocado
20 - tomatoes & mushrooms
15 - mustard/amino/balsamic
90 - ham

9:00
200 - blueberry muffin
220 - Dove dark chocolate

I gave in...I'm really down. Like REALLY down. I just can't believe this all happened to me. Nikolai Reznikov was a faker with an accent from North Carolina.
OkStupid.

7/6/13

8:30
100 - Apple
80 - ham

10:30
80 - 1 medium egg + 2 egg whites
160 - half avocado
20 - tomato
10 - spinach

Gym - cardio, chest & back (core at home tonight)

2:40
100 - turkey sausage
0 - one leaf of cabbage

4:00
360 - POPchips
... had this snack since even now I'm only at 910 for the day so I have 1060 left...went grocery shopping and bought 2 deli hot Italian sausages to cook and put on top of a big spicy salad for later...pretty pumped =)

5:30&7:30 salads combined
600 - 2 hot Italian sausages
40 - 2 bags of butter lettuce
160 - half avocado
20 - balsamic vinegar
40 - peppers

I feel like I have eaten A TON and I can still have some fruit tonight!

200 - pint +extra Arctic Zero

7/5/13

Lots to do today, but might decide I have to use some PTO depending on if I can get everything else done PLUS get work emails sent out this afternoon (and I can do some tomorrow too).

I was up pretty late so I slept til 10 today.

10:30a
100 - apple
160 - oats
50 - scoop of greek yogurt

TRYING to focus on water today... need to be drinking WAY more of it. Gotta get serious about carrying water bottles with me EVERYWHERE I go.

Quick 3 mile bike ride/ errand.

5:00pm
140 - 2 Boca burger patties
120 - 4 small/medium zucchini baked
10 - cooking spray olive oil

bike to/from the gym
Pretty awesome glutes and leg workout today... was at the gym for an hour and a half. Needed that.

10:30p
220 - chicken tenderloin
100 - broccoli
150 - spaghetti sauce

12:00a
360 - pineapple (whole can)

1420 total for the day... still gotta push myself for more water. Mission this weekend is to find a water bottle that I'll actually USE!

4th of July - holiday bust

Yesterday started out strong and then resulted in a bust of a day.
I was keeping track of my calories and even after my 8 mile bike ride to a picnic I was only around 900-100 intake so far for the day and feeling good.

But then I let myself have a drink.
I looked it up to make sure alcohol wouldn't make antibiotics stop working and it doesn't-- alcohol can just cause serious reactions (like sickness and fatigue) when you're on antibiotics. So I had 2 glasses of wine... and then I was around snack foods. My bane. Chips and guacamole. I destroyed that stuff. Burgers without buns, I had 2... yogurt pretzels, potato chips... I didn't seriously binge as there were always people around, but I easily had 3000 calories yesterday.

Busy Friday ahead of me, but gotta get back on track and work my butt off this weekend.

BIG GOALS THIS MONTH and I'm not going to let my poor decisions on the holiday take away from my success!

7/3/13

I didn't sleep last night...got an anxiety-inducing call at 1and that left me awake...le sigh.

5:00a
80 - 1 medium egg + 2 whites
160 - half avocado
20 - half fresh tomato

Planking...thinking about going for a run, but starting to feel tired.
Crashed hard for a few hours.
woke up to a work call and kept grinding...made a 2nd breakfast.

10:15a
160 - 1/2 cup instant oats (measured dry)
50 - 1/3 container of zero fat Greek yogurt
...holy full...

Back to the grind! Infection seems a little bit better? Not entirely sure if that's just the antisymptom med or the antibiotic working yet :-/

2:00p
100 - turkey sausage
n/a - one leaf of cabbage

4:30
100 - apple
80 - ham

5:30
100 - kale/spinach/cabbage
160 - half avocado
25 - half tomato
80 - ham
10 - half lime's juice
10 - balsamic vinegar

3.14 mile run/walk. Actually ran the first mile without walking and was proud of myself for that. It's really hard for me to actually RUN distance when I'm alone. I need to be able to run 2 miles non-stop by the end of the month (3 would be ideal so I can do my triathlon next month). -400 calories

9:30
200 - sweet potato (less than 2 cups)
350 - guacamole
70 - 2 cups raw broccoli

11pm
100 - grapefruit

Transformation/Transition Photos

Ok, so here's a spread... me at my heaviest (215 in 2007), then just about my leanest (from just diet, not working out ~ September 2009)... and where I am now (175+). Sorry I really don't have any photos of where I started in March of this year (196.6)--all the pictures I was taking were "smart angles" :-/
My goal now is to get leaner and show more muscle definition all over (and to balance out my build). I've kept this bathing suit with the sole purpose of taking progress photos.

Here's a face comparison from March to today (sorry, I just snapped a quick one lol)

7/2/13

Went back to the doctor this morning...still in pain. Tests showed the first antibiotic was failing and the infection is still in full force. They prescribed a new antibiotic, an anti-spasmatic (so I don't feel like I have to go every 2 seconds) and sent my sample out for a full culture to make sure it's not some crazy new strand of anything that would need special attention. [p.s. Walgreen's Pharmacy is THE WORST!]
*************HEALING VIBES PLEASE******************


So I didn't eat before I went to the doctor... but I came home and chowed a bit before getting to work.
10:45a
100 - apple
100 - turkey sausage link (gluten free!)
120 - pudding :) [p.s. I am shocked I didn't eat this all last night...shocked]

I upped on my meds today to try to knock out a significant amount of work... gotta set reminders for myself to eat otherwise it'll be 6pm and I'll realize I'm on empty ;)

1:15p
80 - ham (lunch meat)

3:00p
325 - guacamole
50 - carrots

5:30p
60 - pudding (ok, it's gone now hahaha)
100 - apple

bike ride to volleyball (5.2 miles)
3 games of vball
bike ride home (5.2 miles STRAIGHT into the wind... FML with a single speed, this kills)

80 - ham
...more planking! Doing a challenge on Instagram ~ go check it out and get in on the progress train!

9:45pm
75 - kale
30 - cabbage
25 - spinach
160 - half avocado
75 - peppers (sadly, they came in oil)
360 - can of low sodium black beans, rinsed
15 - half lime
5 - balsamic vinegar
0 - apple cider vinegar
15 - liquid aminos

This puts me at 1775 calories for the day... pretty good seeing as I've been struggling lately to get enough in. I'm ok with having some low days since I know with the upcoming holiday weekend I'm going to have some high days... and I think my body likes cycling... though I haven't lost any weight recently. I need to DRINK MORE WATER and watch my sodium.

Might eat a grapefruit before bed too.
100 - grapefruit

total 1875

7/1/13 (July Goals)

It's a new month! Pretty stoked for summer :) Hopefully the rain will stop ruining my fun and it will stay beautiful out for the whole month... ah, wishful ;)

GOALS FOR JULY:
Planking - 5 minute front plank and 3 minutes on each side (current PRs are 2:22 front and 1:01 side)
[check out slambooyfitness.com for the challenge details and follow on Instagram]
Running - run 2 miles without walking [I can do with when I'm with a group, but solo I haven't done a mile yet...hoping my achilles cooperates]
Weight - I would like to get down to 170... I've been up closer to 180 the past few days, but since mid last month I hit 175 I am confident that if I stay focused on my food and drink enough water, I can do this!

So... my kidney infection is still hurting today. If it still hurts by this evening I'll go back to Urgent Care and find out what's going on. This is not fun.
Enough about icky stuff.

9:00a
100 - red delicious apple

10:30a
180 - proats

My heel is still sore, so I'm still waiting on running again... I don't want to risk re-injuring my achilles! But I can go for walks and hit the gym. My body aches and discomfort make these difficult, but I have to tough through. We'll see what the day brings. LOTS of work to do (plus searching for a 2nd job) today...

2:00p
360 - chicken
70 - peas
I needed a caloric meal in there today... definitely going to the gym later and likely for a walk... feeling good about where I am calorie wise so far for the day.

5:00p
Feeling anxious... wish I could just go RUN but my stupid Achilles :( grrrrr endless frustration.
I'm also obsessively thinking about guacamole. I need to eat something to make the cravings go away so I can effectively go shopping and get myself to the gym today.

Went for a 3.1 mile walk, 40 minutes. [- 400 calories]

8:30p
780 - Subway footlong veggie patty sandwich (honey oat, ALL veggies [no onion, no pickle], mustard & vinegar)
holy crap I was starving... scarfed that.

Was pretty torn about getting bread or anything for dinner, but I was SO low for my daily calories and I needed to go grocery shopping [NEVER GO SHOPPING WHEN YOU'RE HUNGRY] so I went back and forth with my pseudo-sponsor and decided it was ok. Just making sure my cravings stay under control tonight and tomorrow!

9:30p
180 - pudding :)