6/30/13

So it begins...a week without trigger foods (and no drinking). Going to be VERY challenging especially with the holiday!

150 - 3 medium egg whites, 2 whole eggs
160 - half avocado
25 - fresh tomato

Bike to gym (2.2 miles)
Gym workout est -500
Bike home from gym (2.2 miles)

160 - 1/2 cup oats
20 - one spoonful of protein

60 - half apple

Bike to/from beach to lay out (3.1 miles total)

220- protein bar
110- mango
90 - Budding turkey

I realized if I'm going to post like this and update throughout the day I should really post times of food & activities. I'll start that tomorrow.

180 - proats (protein + oats)

100 - kale
70 - peas
20 - carrots
160 - half avocado
10 - cabbage
220 - chicken

100 - apple

Thinking about going back to the gym, but I'm in a lot of pain...the UTI has been sort of bin waves today. Dr's write up said mild kidney infection likely. So, it may take another day for the pain to go away.
Sorry...I'm sure nobody really wants to hear about my UTI, but it is a factor in my physical activity.

2.4 mile walk: -317 calories (according to my Nike+ GPS sports watch)

90 - Budding Chicken
100 - grapefruit

Realized I was SUPER low on net calories for the day... so I had another meal around 9:30
180 - 3 medium eggs
160 - half avocado
25 - tomato

6/24/13

Another morning feeling lazy! Seriously stayed in bed An hour longer than I planned :-/
But I finally got up and made high fiber instant oatmeal w/some whey protein isolate. Seriously. Just take a packet of oatmeal, add the water, then mix in a spoon full of whey protein...heat, enjoy! So yummy and super filling. I had 2 servings.

320 - 2 packets high fiber instant oatmeal
25 - 1/5 pouch of powder

Then I worked non stop for almost 8 hours and realized I haven't eaten today!!! I usually try to eat about 100 cal every 2/2.5 hours, but today I got way too consumed in my work.
Having a snack and then heading to the gym for LEG DAY!!! :)))

180 - 2 packages of Budding turkey
25 - handful of baby carrots

GYM: Leg day!!!!
5 minute elliptical warm up
12x3 Squats/side leg raises/forward&back lunges
10x3 toes out deadlift/layback pull ups/roman straight leg dead lift
3x 2minutes step up leg raises
10x3 laying hamstring curls/leg press/donkey kicks
5 minute treadmill cool down
...my legs are jello.
Estimating -700 kcal

Met another competitor today. He name is Allison and she does figure in NABBA... she asked if I compete and suggested that I start :)
That paired with the fact that today 3 different friends randomly texted today and said that I inspire them!! I'm blown away. SO motivated to keep going! I am so fueled by the idea of inspiring others!!! Yowza.

Ok...so now I'm starving because I'm running on empty.

360 - full bag of POPchips
150 - whole pint of Arctic Zero
85 - 1 cup fresh blueberries
100 - 1.5oz vodka

Need to use theStick and roll out my hammies, quads, IT bands and glutes before bed!

Realized I was way too low on calories so I had a late meal.

300 - black beans, rinsed
15 - juice from 1 small lime
50? - 2 cups boiled cabbage
10 - Chili powder & hot sauce

6/23/13

I am currently supposed to eat around 1650 net calories a day (+/- 100)... that recently dropped. I was averaging 1750 until I reached the 175lb milestone.

I slept in today. First night with new a/c unit installed and I think my body was STOKED to finally get a restful night's sleep. I may have slept too much though because I was/am feeling pretty lethargic.

Today's food & activity:

160 - 4 medium eggs (2 whites, 2 whole) cooked over medium
25 - 1 cup (measured when raw) baby spinach heated
160 - 1/2 avocado
100 - chicken sausage

walked to the convenient store to buy caffeine

25 - 1 Rockstar Recovery
150 - beef jerky

10 - 4 midget kosher dill pickles

100 - steamed broccoli
100 - 1 cup marinara sauce

GYM:
3 minutes warm up on elliptical then 7 reps HIIT [incline 6. resistance 10. 40 seconds at 160/spm 20 seconds 260+/spm]
Then an hour of arms, shoulders and back... ending with some core.
[eventually I will share details of workouts etc]
estimated -700 kcal (I wasn't wearing a heart monitor...I'll get one eventually)

I met IFBB Physique Pro Nola Trimble at the gym tonight. She's JACKED and GORGEOUS!! Wow, seriously. I would love to have her figure. She recommended that I try competing :) I said I've definitely thought about it once I get down to a manageable BF%... so, talk about inspiration!!

360 - canned chicken (yeah, I don't normally like eating out of a can, but I had this and it was quick)
150 - 1.5 cups frozen peas
160 - half avocado
0 - jalapeno mustard (gotta watch out for sodium)

I'm still pretty low for my net calories today so I plan on having a grapefruit (100 cal) and some prosecco (67 calories per 3.5oz serving).
I should be solid... I'm ok with a low cal day after admittedly having a few high calorie days this past week :-/

Hopefully, doing this blog will keep me on track like it did before!

back and better than ever

Well, it's time. Time to keep myself accountable again so I've come back to the blog. 100dayshapeup was a bust as I let some of life's hurdles become road blocks that I saw as brick walls rather than just a challenge I could jump over and move past. But now, I'm back... I have a whole new life and I'm SHAPING IT UP! I moved to Chicago at the end of 2012 and early in 2013 (about March) I decided it was time to REALLY focus on what I was eating and what I'm doing to get the body I want and I know I can achieve. I stopped using a calorie counter ap that was telling me to eat too little (My Fitness Pal) and consulted with a nutrition expert. EAT TO LOSE was a whole new concept for me. I had no idea that the diets I'd used in the past weren't working because my body was slowing down into starvation mode. So... for the past 2 months I've been pushing myself to eat clean and train hard. No more 500 calorie elliptical workouts. I am training my entire body using High Intensity Interval Training techniques and weight lifting circuits. I will share details in later blog posts. If you read back to my old posts, you'll know I've struggled with Compulsive Over Eating. This addiction never goes away. It's like being an alcoholic or a drug addict... except that my addiction isn't a substance I can cut out of my life-- you can't NOT eat! So, I'm still working on ways to keep myself away from my trigger foods and stay on track. I'm going to use this blog, again, to keep track of my daily food intake as well as my workouts. I will weigh in on Wednesdays and try to get my body fat % tracked as accurately as possible (this is tough). I started at 196.6 lbs. My current weight is around 175-177 (depending on water/salt/sleep). I will do my best to keep my posts honest and accurate. I am going to look for some honest photos so I can show progress (and history).

66

Tortilla (8)
1/2 cheeseless omelet
Apple
-
SmartOne (5 pts) (noon)
Yogurt
-
Salad (5:15)
Spinach, fat free dressing, chicken, almonds, black beans, tomatoes, sprouts
Small piece of french bread
One strawberry w/chocolate
-
Long day at work... 12 hours... definitely wanna hit the gym afterwards, been sitting for entirely too long
-
GYM.
30 minutes Hills Plus on elliptical -350 calories
15 minutes on sitting bike -210 calories
3x10 reverse push ups
-
2 cups raw carrots
dressing
-
Sweet potato (10)
spray butter

69

Been eating a lot lately as I'm not as busy...

This morning.
Half a 3 egg ommlet with mushrooms and cheese
2 pieces of wheat toast lightly buttered
hashbrowns (very dry, not too greasy)
-
2 tortillas w/spenda, spray butter & cinnamon (11am)
-
GYM.
10 minute warm up Random on sitting bike
25 minutes Hill Plus on elliptical -280 calories
leg press
-
1 rockstar recovery
-
1 tortilla (5pm)
4 slices fat free deli turkey
spinach
mustard & horse radish
-
1 high fiber granola bar
1 tsp PB
-
steamed broccoli & raw carrots (I think I ate my weight haha)
dressing
-
24oz soy chai latte
-
1 1/2 cups red grapes (9pm)

73

I'm getting anxious... I know 100 days is a lot of time, but I cheated and weighed myself~ NO change!! I'll still weigh myself tomorrow, but ugg. I should really be seeing 1-2lbs a week if I'm doing things right. So, I'm not doing something right =/

I will be drinking at least 2 litres of water daily (not including water consumed during work outs).
I am going to pick back up the Beck Diet Solution and get back to practicing those good habbits:
-sit down to eat
-drink a glass of water before each meal
-write motivation card & read it several times a day
etc

Moved my body wrap to tomorrow because I packed my gym bag this morning and then left it on my bed! So, I'll go home after work to snag my bag...go swoop up my friend who is coming with me to the gym today, and just go work out. Today I need to kick my butt!
I also need to go grocery shopping tonight so that I can, again, fill my house with healthy foods as to avoid random gas station trips pre-snowboarding etc where I end up consuming high-sodium and often fatty foods.

TODAY
1 spoon full of PB
-
1 litre of water (11:49am)
-
1 can progresso light chowder (1:00pm)
1 red grapefruit
-
1 rockstar recovery
1 high fiber granola bar
1 Tbs PB
-
GYM: 30 minute Hills Plus on Elliptical -380 calories
15 minute Intervals on arc trainer -210 calories
Obliques and lower abs
1 mile walking cool down (17 minutes) with 10 minutes of 3lb weights doing shoulder and bicep toning
-
3 cups carrots
1/2 cup light Caesar dressing w/lots of vinegar

78

I woke up today and was SO hungry... I have no idea why, so I ended up mowing down the 2nd half of my sandwich from last night.
I plan on going to the gym tonight and getting some cardio time in, also planning on doing lower back and tricep toning while I'm there.

TODAY.
1/2 turkey club (from last night without the bread)
FiberOne granola bar
1 medium apple
-
1/2 litre water
1 mango
-
FiberOne granola bar
2 light string cheese
-
GYM: 35 minutes on the elliptical, level 12 -over 400 calories
lower back, obliques and shoulder toning
-
1 litre water
-
3 tortillas
1/2 avacado
1/2 cup black beens
1/3 cup salsa
cilantro
-
vitamin water Zero

80

Not sure if I'll make it to the gym tonight because I'm going to start training by observing/co-facilitating a group tonight with my new company... but I'm hoping to make it to the gym LATE for at least a little while on the eliptical trainer-- since tomorrow is my weekly weigh-in I really want to try and get a workout in the night before my morning scale-session =)

FOOD.
Breakfast.
FlatOut (flatbread tortilla) w/ 2 Tbs of PB
Snack.
1/2 pink grapefruit
10 saltine crackers
Lunch.
SmartOne meal (2pts)
2 light string cheese
1/2 pink grapefruit.
Snack.
150 calories of beef jerky (after such a long day working I NEEDED protein before hitting the gym)
Dinner.
BIG SALAD. Dark greens, black beans, salsa, 1/2 avacado, 2 Tbs ranch, fiber, vinegar, basil & oregano

Water goal? YES!


ACTIVITY.
Gym. 5 minute bike warm up.
25 minutes Random on sitting bike -200 calories
10 minutes Random on elyptical trainer + 5 minute cool down -150 calories
Unplanned.
Nothing that sticks out today...

81

Crazy day of catch-up-with-life... had my follow up interview and GOT THE NEW JOB! Eeep! So pumped. Life is so good lately. Dating, weather, snowboarding, great friends, new job... YEAH!!!!

Ok, so today.
I went for my body wrap, but I think I was stressing pretty hard about if I was going to get this new job or not... I got SO many hot spots. They were adding layers of washclothes all over me but my body just wasn't having it. So, after 30 minutes (they are usually 50) I had them just end my session. I still feel very good, I sweat out a lot and will go back at it next week.

FOOD.
Day.
3 FiberOne granola bars
1 apple
1 pear
1 flat bread (1pt) w/spray butter, splenda and cinnamon (mmm)
Dinner.
Best Salad Ever: 6oz beef tendertoin (cut off all fat before cooking)
LOTS of dark greens
1 anaheim pepper
4oz salza
2 Tbs real ranch dressing w/4 Tbs vinegar, loads of fiber powder and cilantro
2oz grated cheese (I normally don't add this but I was celebrating)
1oz pine nuts
Dessert.
2 flatbread tortillas w/PB


ACTIVITY.
Gym.
15 minutes Random on stationary bike -180 calories
20 minutes on Treadmill (ran for 4 minutes... longest I've actually RUN in forever!) - 200 calories
Leg lifts and lower ab work on the mat
Unplanned.
Parked far away at the grocery store and job interview.

83

Didn't end up going snowboarding... going up tomorrow for sure though.

Been craving carbs all afternoon... trying REALLY hard to resist.
~~ ended up giving in and having a bag on sunchips. Yum :-)


FOOD.
Breakfast.
1 high fiber granola bar
1 tortilla
2 Tbs PB
Lunch.
1/2 cup black beans
1/4 cup mushroom spaghetti sauce
1 1/2 cup steamed broccoli
1/4 cup light ranch dressing w/fiber & vinegar
Snack.
Snack-sized m&m mcFlurry (only about 200 calories. Yum!)
Added fiber powder and mixed in some high fiber cereal... this is one of my fave treats when dieting!!
Dinner.
2x turkey dog w/spinach & peperoncini on zero point tortilla
sun chips
1 can rockstar hydration
Snack.
1 pear


ACTIVITY.
Gym.
5 minute bike warmup
15 minutes Random workout on bike, level 12 -200 calories
15 minutes Fat Burn on elliptical -135 calories
15 minutes on treadmill, 4mph w/3lb weights in each hand. Shoulder and abdominal toning -? calories
30 incline situps w/10 lb weight
3 sets of 2x8 leg lifts w/twists (obliques)
Oblique toning w/15lb weight (body turns)
5 minute walking cool down on treadmill @ 3.5mph

84

Didn't make it to the gym yesterday but I'll be going right after work today... and then snowboarding powder at Snowbird tomorrow!! That will be a workout... that place is so steep! GAH hahaha

Anyway, had an interview this morning... pretty excited about it. I have to take a personality assessment and then have my 2nd interview Monday~ this could be a pretty awesome new opportunity for growth.


FOOD.
Breakfast.
2 tortillas
2 Tbs PB
Snack.
3 light string cheese
Lunch.
SmartOne (2pts)
Snack.
1 Oreo
1 1/2 bread stick from O.G. (naughty, but this was pre-gym)
Dinner.
1 1/2 cup steamed broccoli
1/2 cup raw carrots
1/2 cup light ranch dressing w/added fiber and vinegar
Snack.
3 tortillas w/pb (body was craving more protein)
2 glasses of chardonnay

Water? Yes

ACTIVITY.
Gym.
5 minute warm up on bike
20 minutes Random on bike (level 12) -200 calories
20 minutes Fat Burn on Arc trainer (level 6) -280 calories
10 minute cool down walking on treadmill w/3lbs in each hand
Unplanned.
Stairs down 6 flights at work
Parked on 4th (top) floor at work

85

16th day and going strong.
Not sure if I'll make it to the gym for long today, but I will be going for at least a little bit after work today. I have to work late today because I have an interview in the morning ~ so then I have to stay late again tomorrow to make sure I work enough hours.
I was going to go mountain biking all weekend, but since the weather is going to be terrible in CO and I have to work late, I bailed on the trip. I will definitely be getting out to do something active both days this weekend. Snowboarding Sunday I'm hoping and not sure yet about Saturday. But today I'll get at least 25 minutes on the stationary bike in before I go get other stuff done tonight.

FOOD.
Breakfast.
1 high fiber granola bar
1 Tbs PB
Lunch.
Potluck at work: baby carrots & broccoli (raw), 3 Tbs light ranch, 3 slices turkey sandwich meat, 5 sweedish meetballs
1 cherry coke zero
Snack.
More carrots, broccoli and 2 Tbs light ranch dressing (I really should go without the ranch but I figure I skipped any/all dessert temptations so the low-fat ranch dressing isn't too terrible.
Dinner.
2 light string cheese
1/2 cup black beans
large bowl of mixed greens with home-made dressing
Snack.
Tortilla w/ pb


ACTIVITY.
Gym. ~didn't make it
Unplanned. ~ park on top floor and take 3 flights of stairs, leaving work taking 6 flights of stairs down


Water goal? no =(

86

FOOD.
Breakfast.
1 high fiber granola bar
2 TBS pb
Snack.
4oz natural apple sauce
2 light string cheese
Snack.
1 yogurt
Dinner.
Dark green salad with crab meat, carrots, cherry tomatoes and 4oz of remulade dressing and lots of vinegar
Snack.
1 tortilla w/pb

1 litre water at work? YES!

ACTIVITY.
Gym. 5 minute walk warm up on treadmill, 25 minutes of "random" on elliptical - heart rate average 165, 10 minute intervals on bike, 5 minute cool down on stationary bike.
Inner & Outer thigh/hip toning on machines: 3 sets of 10 on each

88

New week, back on track after yesterday's holiday ridiculousness.
I have a body wrap appointment this afternoon, so I'll go do that after work and then go to the gym, tan and then do at least a little bit of cardio to get my body moving after a few days of not enough activity.

Breakfast.
1 high fiber granola bar
1 TBS pb
Snack.
1 red grapefruit
Lunch.
1 smartOne frozen meal (2pts)
Snack.
1 light string cheese
1 weightwatchers yogurt
Dinner.
1 can progresso light soup
4oz white mushrooms (added to soup)
4oz spinach (added to soup)

Activity.
Gym: 30 minutes on the elliptical w/heart rate 155-165, 10 minute cool down walking on the treadmill at 4mph

Thermo body wrap... getting out those toxins


**************
I need to drink more water every day.

92

I didn't sleep last night... no clue why, just couldn't relax. Maybe I just slept entirely too much over the past few days while sick and my body was just done! But I really thought after working out and all the stuff I got done yesterday that I would sleep. Nevertheless... nope!

So this morning I ate and did some really light core toning - just some leg lifts and bicycles in my bedroom. I packed my gym clothes and took them to work with me so that I can go on my way home!

FOOD:
Breakfast.
1 medium apple
2 TBS peanut butter
Snack.
20oz Perk-u-cino (this is super naughty...but the cold feels great on my throat and I needed the WAKE UP since I forgot to take my aderall today!)
Lunch.
1 can Progresso light soup
1 red grapefruit
Snack.
1 weightwatchers yogurt (omg, ameretto cheesecake, 1pt?! how do they do that?!?!?!)
Dinner.
Salad with crab meet and dark greens. Yum!
Snack.
100 cal bag of smartpop kettle corn

ACTIVITY.
Gym - 35 minutes of cardio on eliptical and arc trainers, then 15 minute walk on the tredmill...
I feel AMAZING. Working out puts a smile on my face after a long, boring day.
Short bike ride - returning redbox movies to 7-11

I feel really good today. Making this blog public on my Facebook and sharing the link with people who know me and can (if they so choose) help me keep myself accountable is really empowering. I'm so pumped to know that some of my friends are working on their own goals at the same time and that we can encourage each other along the way!!

93

Doctor upped my antibiotics schedule to get this crap gone... because it's hella annoying.
To make myself feel a bit better I went to get a haircut, I really needed it. I went to see my girl Bre at LUCID ENDS SALON...I love her. She definitely helped me feel better.
She also recommended I try out this thermowrap body contouring thing that she has been doing as her wedding fast approaches! It's kinda expensive ($89 for 5, 1 hour sessions) but it's a crazy kick start to my body work and it's removing toxins (not just dehydrating)... I'll report back on how I feel about it after I've gone more than this one time. But WOW, I sweat a ton!!

FOOD.
1 light string cheese
2 TBS peanut butter
1 high fiber granola bar
2 cups high fiber cereal
1 cup almond milk
1 rockstar hydrate
4 celery heart stalks w/peanut butter (total 1TBS)

Hmm...didn't eat much today. Weird.

ACTIVITY.
I went to the gym!! 25 minutes on the elliptical and 10 on the treadmill... and a quick first tanning session to start working my skin away from it's current pasty tone. Eeep!