Goals or Resolutions?

At the beginning of every new year people all over the world set New Years resolutions.  This year I'm doing something a little different.  I am going to set small goals for myself on either a weekly or monthly basis.

For week 1 of 2011 I will be following the following routine/food regime:

Wake-up at 6:45am
1/2 a protein shake(8oz cranwater, banana, 4 frozen strawberries, and 1 tablespoon protein)
Quick at home workout.. 30 push ups, 3 minutes core exercises
Shower
Work at 8:30am/Other 1/2 of protein shake10:30am Snack-Yogurt with ground flax seed
1:00pm Lunch-Protein Bar or Oatmeal
Work ends at 5:00pm
5:45/6:00pm Dinner-Protein, Veggies, Grains
6:30pm Gym for 45 minutes
7:30pm Twice a week walk to cul-de-sac with Jack/Mike

I'll let you know how the first week goes!

Eggnog will be the death of me!

So let me tell you a little story..  In an attempt to make my morning a little easier I laid out my outfit for today last night.  I woke up this morning, showered, did my hair, and put on my predetermined outfit.. and what would you know???  I hate it!  It’s an outfit I’ve worn a million times before but this morning it made me feel uncomfortable and large.  I went in my closet and put on a pair of black pants and a sweater and again starting back in the mirror is a stuffed sausage.  Have you ever had one of those mornings where nothing you put on fits?

I don’t understand what happened!  Last week I was actually starting to fill thinner then wham today I can barely fit into any of my clothes.  I started to think about what I’ve been eating and then I realized.. all  the sweets I’ve been eating have clearly caught up with me.  Since the incident with my family I’ve had very little appetite, in fact all I want to eat it cookies , French fries, and egg nog.  I’ve been trying to stop that by eating almonds and cranberries for breakfast and a balance bar in the late afternoon.  I’ve never been a milk drinker but for some reason this year I cannot get enough egg nog.  Obviously I know that egg nog isn’t good for you but I didn’t think a glass a night was that bad.  I can now safely say that eating nothing but sweets and egg nog makes you fat! 

I can’t believe how tight all my clothes were this morning.  It really is true what my trainer says about how eating is the most crucial part of weight loss and maintaining your weight.  He always tells me that the workout is only 20% of it.

Oh Gym... How I've missed you!

At the end of the summer I had lost my interest in the gym.  I was only going when I had personal training and because of that I was feeling tired, sluggish, and let's face it FAT.  Over the past few weeks I've slowly been going more and more.  I think I've finally found my motivation again and it feels great.   Last week I was at the gym four times and so far this week I've been there twice, three times after personal training tonight.


The best part of the gym is regardless of how bad my day is going or how stressed I am, the gym takes it all away.  I walk out feeling refreshed.  Now that I've started going again I've noticed my appetite has increased, its still not where it use to be.  In fact, I'm not sure if I have an appetite because of the gym or because Aunt Flo is in town.  All I've wanted to eat the past four days is chocolate, salt, and greasy food.


Yesterday I ate:


-1/2 fiber one pop tart
-Small piece of coffee cake
-Handful of crackers with port cheese
-Cheese quesadilla with mushrooms
-Chocolate chip cookie
-Bowl of Cereal
-3 girl scout thin mints


ie... All junk food.

Food & Workout Log

Wednesday-November 10th 
9am-Cinnamon raisin English muffin with peanut butter
11am-Cup of green tea with FiberOne pop tart
1pm-Salad: 1/2 cup lettuce, tablespoon shredded carrots, tablespoon cheddar cheese, 1/4 cup pasta salad, 1 1/2 tablespoons Ranch, two leftover baked chicken tenders from night before.
3pm-3 mini halloween candies
7pm-Pizza Night!  3 slices cheese pizza from medium pizza hut pizza

Workout-It was a busy night and I barely had time to workout.  I only did 22 minutes on the Elliptical but something is better then nothing, right?

Still not sleeping and sorry for being tmi but I'm not pooping either :(

Where has my appetitie gone?

The past two weeks I've had little to no appetite.  Here is what I've eaten the past two days:

Monday-November 8th

9am-Cinnamon raison english muffin with peanut butter
11am-Cup of green tea with FiberOne pop tart
1pm-1/2 cup of homemade Chilli with 1/2 cup lettuce
6:30pm-Small bowl of Hamburger Helper with two small piece of garlic bread

No Monday Workout. 

Tuesday-November 9th 
9am-Cinnamon raisin English muffin with peanut butter
11am-Cup of green tea with FiberOne pop tart
1pm-1/2 cup of homemade Chili with 1/2 cup lettuce
3pm-Chocolate Chip Cookie
7pm-2 chicken tenders(baked with flax seed oil, garlic, and onion)with brown rice and corn

Tuesday Work-Personal Training focused on lower body.

I'm not even eating because I'm hungry, more so I have energy.  I'm also only sleeping like 4 hours a night,  I took Tylenol pm last night and went to sleep for 45 minutes and then was wide eyed and bushy tailed.  So annoying!!  Hopefully I will sleep better because I worked out.

I got this great email from my gym today.. Check it out!

You may end up taking a step back for every step forward if you indulge too much over the weekend. Do your best to stay on a healthy course by coming in for workout and following some of these tips.

 

Healthy Lifestyle Tip: Weekend Overload
After being "good" all week, many of us feel we deserve a treat on the weekend. The problem is, unless we're careful, even a few treats can easily provide more calories than we've saved during the week.

 

Not surprisingly, the foods that tend to be available when we're relaxing or socializing are often high in calories and fat, and nutritional information is not always available to enable us to work out just how many calories they contain. This means we often end up guessing the calorie content – and usually end up considerably underestimating! The trick is to plan your indulgences so that you can have some fun while staying on track with your goals. Try these tips for a healthy weekend:

• Avoid a free-for-all weekend. Instead, choose one or two treats to enjoy and continue eating healthy the rest of the time.
   
• Avoid rewarding yourself with food. If you've been eating healthy all week, it's natural to want to reward yourself with something tasty. That kind of thinking can set you back. Instead of food, reward yourself with a trip to the movies, a good book, a massage or exercise gear.
   
• Keep moving. If you like to rest on the weekends, why not make your rests more active? Spend time taking a long walk with friends.

If you have had a few unplanned treats, do not think, "I've blown it" and give up. You work too hard to let a couple of days undo everything. Stay on track but still enjoy the weekend.

Source: Consumer Report on Health, June 2010

Wanna lose weight?

Nothing is better for losing weight then a family tragedy.  In the past two days I've eaten a bagel with cream cheese, three baby carrots, a medium ice coffee from dunkin donuts, 1/2 a chicken taco, and a balance bar.

I didn't get to the gym yesterday but I went tonight and did 35 minutes of cardio.  I had to cancel my personal training session for Thursday because I don't know what my schedule will be like, my father's sister is coming to town, but that means I'll have a week where I can double up. 

I'm trying to get to the gym as much as possible to release some stress.  The cardio tonight helped me get through the insurance paperwork for my parents and making more phone calls to family and friends.

I'm working a full day tomorrow at work and have prepared a healthy lunch, at some point my appetite will come back and I want to be prepared with all things healthy.  I'll let you know when it comes back!

Where did it go?

At the start of summer I had this burning desire to lose weight and get fit, I worked out religiously from mid-June until I left for vacation to Wildwood in August.  I felt great and had lost about 20 pounds.  Now I find myself at the end of October feeling bloated and heavy.

I worked out with my trainer tonight and was shocked at how hard the workout was.  In August when I worked out with my trainer, the session would be tough but I wouldn't struggle through it like I did tonight.

I don't know what happened.  Where did my motivation go?  How can it be there one day and not the next?  I cheated and weighed myself after the session today and was shocked at the number on the scale.  Two months ago I had made it to the one 180s and now I'm nearing 200!!!  As a side note-My trainer says that weighing yourself first thing in the morning before you've eaten anything is your most accurate weight.

I've been talking about my lack of motivation for awhile now but tonight when I was looking at myself in the mirror I was disgusted.  How have I let this happen again? 

So what am I going to do?  This week I got back into going to the gym.  I did 30-35 minutes of cardio on Tuesday/Wednesday and today I did 10 minutes of cardio plus my 30 minutes training session. 

I've said this before but I hope it sticks this time- I really need to commit to my workout sessions.  Now that I'm sitting in a cubicle the majority of the day I need to increase my activity when I'm not at work.  I'm still wearing my pedometer and averaging 4300 steps a day but I need to do more.  I want to get to the gym 3 mornings during the work week for a cardio session 20-30 minutes and then do weight training 4 times a week. 

I'm working on creating my meal plan for the next 7 days.  I'll let you know on what I decide.

Food & Workout Log

Tuesday-4 days until the weigh in!!

8:00am-Blueberry Smoothie (2 tablespoons protein powder, 15 blueberries, 1 packet of raw sugar, and 5 ice cubes)
9:15am-Blueberry Muffin(Bethenny Frankel's recipe) with a cup of coffee

1:00pm-Small slice of enchilada stack from dinner the night before(yummy)

2:30pm-Monster energy drink.. I needed the pick me up

6:30pm-Linguine Carbonara(I used wheat pasta and it was delicious)

8:00pm-Small slice homemade apple pie with small scoop vanilla ice cream

Workout-35 Minutes on the treadmill, I changed the incline from 1-5 every minute.. I did the "climb interval" 3 times.  I did 4200 steps at work today!

Thoughts on the day-I feel good.  Glad I worked out and it felt great to sweat.  I'm going to try to hit the gym before work tomorrow... we shall see.

Diet and Workout Log

Friday-10/15/2010


8:00am:  1/2 an everything bagel with cream cheese
10:00am:  small coffee and 1/2 an everything bagel with cream cheese
12:30pm:  Chicken salad-lettuce, cucumbers, tomatoes, and chicken
4:00pm:  Sugar free monster
6:30pm:  Chinese dumplings with plain fried rice


Workout- 30 minute walk with dog




Thoughts about the day-  I didn't puke today!!!  I'm finally starting to feel like myself again today.  I'm looking forward to the weekend and started to work out again.