Freak Weather

Ah midwest weather. 77 degrees and sunny, tornados, rain, wind and snow in a twenty-four hour period. All the seasons rolled up into a day. Looking forward to the beach though! One day closer to the beach body. We'll see about this snow overnight and getting to cycle in the wee hours of the a.m. tomorrow. There's still always the lunch workout no matter what.
Today lunch workout was a run on the treadmill followed by some abs and stretches. Then I ran to the seamstress' to pick up my hot red dress!! :)
If I get to cycle that will be my cardio so I'll focus on upper body at lunch. This weekend is supposed to be fairly nice so hopefully there will be an outdoor run in addition to a mom/daughter gym session or two. Oh just thought, may have to hit it early Sunday and miss zumba due to the Super Bowl paaaarttttyyyy. Next Wednesday there's already been scheduled another mom/daughter after work gym session. Tuesday I have a brush up rehearsal and then I have shows Thursday, Friday and Saturday. Strike the set Sunday and that's all folks!
Granted I get to cycle in the morning, it will be a weigh in. Otherwise it may be this weekend rather.

Breakfast

Vanilla Whey Protein, 1 scoop - 140 cal

Fiber Powder, 2 t. - 15 cal

Dannon Light & Fit Nonfat Vanilla yogurt, 2 T. - 24 cal

Healthy Balance Cherry Juice, 6 oz. - 32 cal

Brewed Coffee, 24oz - 7 cal

Pumpkin Spice Liquid Creamer, 3 T. - 105 cal (ouch)

Lunch

Lean Cuisine Wood Fire Style Roasted Garlic Chicken Pizza - 350 cal

Sun Chips Garden Salsa, 1 oz. - 140 cal

Cardio

30 minute run on treadmill 

Vigorous sit-ups 5 minutes

Stretching 5 minutes 

Water

33.8 oz as of 4:30pm

Tonight is the first full dress rehearsal for The Odd Couple (Female Version). 

Summer in January

Beautiful day today!!

AM Cycle

So far this week I took off Monday as I had the holiday off then got back on track Tuesday.
Tuesday I was feeling sluggish and unsure what area to focus on. I ended up briskly walking, 4.5 miles +, on the treadmill then doing some core on the stability ball and legs on the machines. I got in the leg press, curls, extensions and abductions.
Wednesday morning I went to the cycle class again that had previously been on Thursday mornings at 5:30am. The last time I went they had a sub whom I really liked. This time, the regular guy was there and boy was he hard to understand. It's hard to get in the most efficient workout when you can't tell when the instructor is telling you to add resistance or speed. Not sure if that was just a music/mic issue. Will see next week.
Wednesday at lunch time I focused on upper body.
Flys
Bicep curls
Tricep extensions
One arm rows
Military press
Bench press
Lat pulls
Etc... I do many lifts that I don't know what the proper names are of them. I will look more into that and share here.
Today at lunch I stuck with cardio doing an interval run ranging from warm up/cool down at 4mph up to 8mph. I got in some core, including the plank and some stretches.
My water intake has been better. I can clock this on my calories/fitness counter app.

When deciding how frequently to do weigh ins, I came across the following web site:

http://www.medicinenet.com/script/main/art.asp?articlekey=55489

So I suppose you have to decide what will work best for you and not lead you to discouragement. For now, I think I'm sticking with weekly weigh ins. I need to be doing these on cycle days when I am at the gym first thing in the morning and able to use their "doctor scales". I also will be sure to compare their scales numbers to my bathroom scale at home to check for accuracy.

Going to Florida!!!

Side Track

So my personal life got in the way of me blogging my fitness/nutrition reports. Good news is I weighed in yesterday and I am down 2 pounds already! My calorie intake has been a little too low the last couple of days for the amount of calories I've been burning in the gym, but I've also been busy. Need more healthy on-the-go snacks I suppose. I have been in the gym every lunch break this week. Monday was core focused, Tuesday upper body, Wednesday some nice cardio with a hard run, Thursday lower body and today...maybe just another cardio day on the bike? We'll see.
Tonight will be a little bit of a fudge night as I am going out to dinner/drinks.
As you've probably noticed my mornings are routine with a protein shake. The only change this week was running out of blueberry cocktail and switching to Grape juice (Old Orchard Healthy Balance), of which there is less calories in a 6oz glass.
Healthy Choice and Lean Cuisine frozen meals have been on sale at the grocery stores lately so they have been my lunches recently. Dinner...depends on where I am. I did have a great salad at home one night this week with spinach leaves, green lettuce mix, orange and yellow peppers, croutons and light ranch dressing with cottage cheese on the side.
Things will get even crazier in the upcoming weeks with my play's opening night rapidly approaching. We added a rehearsal to next weeks schedule then the following week is "hell week" with set building, technical and dress rehearsals before opening. The show runs for two weekends, Thursday - Saturday nights. Then it's mid-February!

Friday

Breakfast

Vanilla whey protein powder ~ one scoop (140 cal)

Fiber powder ~ 2 tsp (15 cal)

Blueberry cocktail juice ~ roughly 6 oz (81 cal)

Dannon (typically Activia, someone was out) Light & Fit Vanilla Yogurt ~ 2 Tbsp (14 cal)

Lunch

Healthy Choice Sweet & Tangy Bbq Chicken with Potatoes & Corn (320 cal)

Dinner

Will be grilled by my brother as it is a balmy 65 degree January day

Snacks

HyVee Trail Mix (140 cal)

Kraft Cheese Stick (70 cal)

Weekend outlook: Saturday morning I am meeting two cast members from the play I am currently rehearsing for, The Odd Couple, to costume search, have lunch and run lines. Sunday my gym offers three classes I love back to back to back. Do I dare do them all? As I suspected though (I just checked my gyms app) the classes are offered in such a way that you're going, going, going then stretching then dancing your ass off... up, down, up...hm...

1/10/13

I have had trouble sleeping and last night was no exception. I got maybe 3.5 to 4 hours sleep, which included bad dreams. By ten after 4am I was nearly fully awake so I got up shortly after that and got ready for the gym. Thursday mornings at 5:30 they have a 60 minute cycle class that I used to attend. 

Breakfast

Pre Workout

Weight Control Oatmeal (160 cal)

Post Workout

Vanilla whey protein powder ~ one scoop ((140 cal)

Fiber powder ~ 2 tsp (15 cal)

Blueberry cocktail juice ~ roughly 6 oz (81 cal)

Dannon (typically Activia, someone was out) Light & Fit Vanilla Yogurt ~ 2 Tbsp (14 cal)

Lunch

Healthy Choice Fettuccini Alfredo Bake (270 cal) *Not that good in my opinion btw

Snacks

HyVee Mountain Trail Mix (160 cal) 

Fitness

Cycling 60 min vigorous (-710 cal) - 5:30am class

Lunch time/Gym time - Legs Focus
Hip Abduction
Bent-Leg Kickbacks
Deadlift
Clean and Jerk
Leg Extension
Leg Curls
Leg Press
Seated Calf Raise

Accountability

It's a new year and I'm going to start holding myself accountable for my workouts and nutrition. This is a good time to start not only because of it being the start of a new year, but because I have lost lbs anyway and have become more realistic in my fitness goals. I would like to lose a little more, but I would like to focus on toning my body over all. I slacked at the end of last year with doing shows, the holidays, etc so I also lost muscle. There have been periods where I have trained hard and especially in my arms and back achieved a nice sculpted look and I want that back along with a tighter stomach and shapely legs that I don't feel need to be hidden.
With that said I will track my workouts and eating habits here to the best of my ability to get online and do it, but I am always tracking with the app Lose It!
This year for me is about becoming happier with myself inside and out. So that means tackling insecurities and confidence issues as well. With that...

Breakfast

Vanilla whey protein powder ~ one scoop ((140 cal)

Fiber powder ~ 2 tsp (15 cal)

Blueberry cocktail juice ~ roughly 6 oz (81 cal)

Dannon (typically Activia, someone was out) Light & Fit Vanilla Yogurt ~ 2 Tbsp (14 cal)

Coffee/creamer (bad, I know) (100 cal)

Lunch

Healthy Choice Lemon Pepper Fish (330 cal - but I don't eat the dessert)

Snacks

Peanut butter chocolate chip granola bar (100 cal)

Kraft skim milk cheese stick (70 cal)

Dinner

Jimmy John's Beach Club #12 (729 cal)

Fitness

1 mile run at 7.5 mph treadmill 1.5 incline (124 cal)
Weight Lifting - vigorous w/o breaks (150 cal)

Examples:

Chest Fly 3 sets 12 reps

Bent Over Row 3 sets 12 reps
Tricep Extension 3 sets 12 reps
Crunches on Stability Ball
Stretches 

Totals

Food calorie intake - 1,579

Fitness calories burned - roughly 300 for lunch time gym session