Saturday, December 31, 2011
Today, day 6, was Cardio Challenge. Not as hard as Tabata Inferno, but still enough to make you sweat a lot. It also has lots of shoulder exercises since it combines dumbbells with the cardio exercises. My shoulders may be crying tomorrow morning, it'll be so worth it though.
Tomorrow I'll be doing the Legs dvd sometime after church. What a great way to begin 2012.
Friday, December 30, 2011
- Mix dry ingredients (flour, sugar, baking soda, salt, wheat germ) in a large bowl
- Mix wet ingredients (egg, butter, oil, milk, sweet potatoes) and add to dry ingredients.
- Combine ingredients until just moistened, adding more liquid if necessary (I had to add a cup of water).
- Fill muffin tins and bake at 375 degrees for 20-25 minutes until golden.
Nutrition info per serving:
Calories from fat: 63.9
Total Fat: 7.1g
Total Carbohydrate: 32.1g
dietary fiber: 1.2g
Thursday, December 29, 2011
Tomorrows workout is Shoulders/Arms, ugh probably means more push-ups. Tom Holland, the trainer for S90D, really seems to like push-ups. For some trainers it's squats, some it's lunges, for him push-ups. Have a great night dear readers.
Wednesday, December 28, 2011
Tomorrow is Tabata Inferno and I've heard some good things about this section of S90D, I plan on being good and sweaty when I finish it. Love getting sweaty and feeling strong. Have a good afternoon dear readers.
Tuesday, December 27, 2011
Monday, December 26, 2011
Sunday, December 25, 2011
One of my gifts was a workout system called Supreme 90 Day. It's similar to P90 or P90x without costing the arm and a leg that Beachbody charges. Well I say it's similar, I'm going by online reviews since I've never actually seen the P90 series except for online and t.v. and I've not done this system as of right now.
However I've been reading reviews and they're very good for S90D and I'm looking forward to getting started in the morning. My weight has been wonderful so far this break (I've actually lost a few pounds without trying). I know I said earlier that I wasn't going to try to lose weight this break just try and keep busy. However, I saw this at the Dollar General and it was only 10.00 and so I nearly begged Hubby for it for Christmas. I'm really looking forward to getting started.
Anyway my point is I know I said I wasn't going to try to lose weight, but if it comes off while I'm exercising then that's a wonderful side effect. Right? I've wanted to try P90x, but cannot afford the high cost. So here I have in my greedy little paws a perfect, affordable substitute. It also comes with a nutrition guide written by Tosca Reno, who is wonderful. I have two, or three, of her Eat-Clean books and am already familiar with her style.
So tomorrow I'll take a before picture and all my measurements and share with you all. I'll also try to post daily on which workout I did and what I think of it. So here's to a hopefully awesome 90 days.
Wednesday, December 21, 2011
- I'm being careful about the treats I eat and keeping everything to a minimum.
- I'm making sure to get up and move around. For example: I'll get off the computer and go do squats while watching Hubby play on the Xbox. I'll also do random dancing or jumping jacks, anything to get a few minutes of exercise in throughout the day.
- I've not been drinking enough water. I've not been drinking too much soda (about one a day, which is still a lot but I don't think it too too much). I've been drinking way too much coffee (about 1/2 a pot or more a day). The past two days have been some better, I've gotten about 40 oz of water both days. Today I'm going to aim for double that.
- While I have been getting in random acts of exercise, I've not actually been working out. Yesterday I spent the day cleaning my bedroom. I cleaned out closets, moved dressers, vacuumed and cleaned carpet, and did a ton of laundry. My thighs are sore from the exercise, and it's the most I've done since before finals week. So I need to fit in my hour a day plus the random acts. I'm not trying to lose weight these couple of weeks, but I do have to stay on top of the extra calories I'm consuming.
- I need to be eating more veggies. Last night I made sure that half my plate, at dinner, was the veggie Hubby fixed. I also made sure to eat that first so that I wouldn't be too full to eat it all. Breakfast was just eggs and we skipped lunch. Not intentionally, I was in a cleaning mood and worked through lunch. The kiddies had sandwiches, I think.
Monday, December 12, 2011
- Workout 1 hour per day aiming for 6 days a week. This should include 30-45 minutes of strength training/exercises and 15-30 minutes of cardio exercises.
- Never sit still for longer then 30 minutes at a time. Get up, get a drink of water, do 10 squats, jumping jacks anything. Just do not sit still for long periods of time. Set a timer if I must.
- Fill plate, at lunch and dinner, half full of veggies first then add meats and starches. Keep servings of sweets at a minimum. I can have that Christmas cookie/candy, just limit to one or two pieces. Be mindful of serving sizes.
- Water should be main beverage, then tea (unsweetened), coffee, juice. No more then one soda a week and can have a small glass of eggnog once or twice during break (mmm I do love eggnog).
Friday, November 25, 2011
Wednesday, November 23, 2011
- Applesauce pie
- Cranberry Sauce Meringue Pie
- Peach Cobbler
- Fruit Salad,
- Wild Rice stuffing,
- Green Bean Casserole,
- Dinner rolls,
- Mashed Potatoes and Gravy,
- and of course the Turkey.
I'm going to add another vegetable side dish or two to the menu as well. My plan is to cook enough that I don't have to actually cook again till about Sunday night. I'm going to try to make everything as healthy as possible. However, I don't fret over healthy too much during holiday meals. It's not a way we eat all the time and an occasional splurge doesn't hurt anything. As long as you don't overeat. So I'm planning on trying to stopping when my belly is full and not eating again until I'm hungry. I also plan on getting everyone outside tomorrow since it's suppose to be a better day then today.
Sunday, November 20, 2011
So for this week, since it is a crazy holiday week and I'm recovering from an illness I'm going to take it fairly easy. Monday and Tuesday I may be able to spend some time in the gym. Wednesday I'm home with the kiddies and will be getting some of the baking done for Thursday. Maybe some free weights or some chasing the kiddies around the house. Dough fights anyone? Okay kind of an inside joke there. Thursday I'm planning on having a small-ish Thanksgiving dinner. Turkey, mashed potatoes and gravy, wild rice with cranberries, sweet potatoes, green bean casserole, fruit salad, sweet potato pie, pumpkin pie. I want to make a pecan pie, but the prices of pecans are so high. Maybe if I can find someone who will let me come and pick them off their trees/lawn. Thursday's weather is suppose to be okay so maybe I'll chase my bunch outdoors for a little flag football.
Monday, November 14, 2011
So what's up for this week?
Well, for some reason I was thinking I was not going to be able to work out today so left my gym bag at home. Only to realize on the drive to class that Hey I could of worked out between my first two classes. I know why I was thinking I wasn't going to be able to...there's a chance of rain and at first they were saying 11am today and Hubby might of gotten off work early. I can't work out between my second and third classes because of having to go and pick up Hubby.
Tomorrow I should be able to get a workout in after my first class. Also tomorrow we're hoping the part to fix the van is in. Unfortunately it's suppose to rain all day, so I'm not sure Hubby will be able to put said part in van.
Wednesday, as long as the part comes in and we can can get it installed and everything put back together, I'm planning a full body last chance type of work out. Thursday is my last fitness class this semester and we are weighing in. So I've got to be good these last few days so I can hopefully have a big loss. It's also my birthday and they're giving us goodies for participating in the class and I'm considering them as birthday presents too.
So that's it for this week, I'm hoping for more workout time then last week.
Monday, November 7, 2011
Sunday, November 6, 2011
- I'm going to get on one of the swiss balls and do some ab exercises. There are some good ideas HERE.
- Then I plan on bicep curls, hammer curls, tricep extensions and kickbacks until I can't lift another ounce.
- Cardio is going to be super easy, just 10-15 minutes on stationary bike. I'm not trying to push my ankle at all. I do need some cardio to encourage weight loss and hopefully not lose any endurance.
- Legs will be squats, leg extensions, leg curls, abductor and adductor machines. Nothing were I have to push against anything.
- Back will be rows, pulldowns, back extension, pullup, dumbbell shrug, bentover rows.
- Cardio will also be 10-15 minutes on the stationary bike.
- Shoulders will be military press, chest press, lateral raises and pushups(knees down)
- Abs will be the ab machines, crunches, captains chair
- Cardio will be 10-15 minutes on stationary bike.
Thursday, November 3, 2011
My darn ankle kept popping when trying to do step ups, so it's obviously not ready to handle much weight yet. It did fine on the bike, and the trainer said that the stationary/spin bikes were good for bad ankles since there's little to no pressure on it. He also told me to do calf raises in a doorway, using the doorway for support, to help strengthen my ankle.
It felt so good to get a workout in, can't wait till I'm back running again. I know it will take a bit of time, and I'm trying to resist the urge to push my ankle. So I'm going to look up and plan my own recovery/rehab workouts to make sure I don't lose any muscle that I've worked so hard to gain. Also I want to encourage my ankle to heal properly.
Tuesday, November 1, 2011
I hope I get better soon, I don't do injured well.
Monday, October 31, 2011
Saturday, October 29, 2011
I'm feeling good, going at a good pace at almost a mile in. I'm thinking that "Hey I think I'll be able to run this whole thing." This is where life says not so fast. I go to go around some walkers and bam pavement. They ask if I'm all right and I think I am. I have a bit of road rash on my left leg, a little twinge in my right foot/ankle, no problem. I run about another half mile and my foot is hurting more now. So I walk a bit, then do a light jog, then right back to walking. A bit further and I'm thinking my foot is really starting to hurt now. I keep trudging on, because shoot if I stop I still have to walk back to shuttle pick up. A navy squad(?) comes running up behind me. They're chanting and it's so motivational that I decide to follow them in for the last half mile or so. I cross the finish line at 43:02, ugh, 5 minutes slower then my last race.
As I'm waiting for my turn at the porta jon my foot is really throbbing and I'm starting to think I may of done some damage to it. I hobble around and grab some water, a half a banana and some freebies. The pain is getting worse. I go up to the shuttle pick up and wait there for the next bus. When we get to the parking lot I get off the bus and hobble up to m van, biting my lip and grimacing the whole way.
Driving home is painful and when I get home Hubby is waiting outside for me. He says he wants to see me walk(I've already called and told him about the fall). I go to get out and my foot will bear absolutely no weight. I'm whimpering and finally he comes over to assist me to the house. I sit on the couch, ease my shoe off and see that my foot is swollen and already bruised.
So yea I've done something to it. Consulting with dr. google comes up with a possible 5th metacarpal fracture. However since er visits and xrays are very expensive, I'm trying to hold out for a bit to see if it's not a very bad sprain.
So my foot is wrapped and elevated. I can keep weight off of it thanks to Hubby's crutches from when he broke his foot 5 years ago. Also, I'm thinking 43 minutes isn't bad since I finished injured like I was. I'm a beast.
Friday, October 28, 2011
Monday, October 24, 2011
Even with the small amount of weight I've lost, I'm noticing big changes. These changes make my self-confidence soar and encourage me to keep up the hard work. 4 hours a week working out? No problem, could probably do another couple hours. It's also like buying a new wardrobe without spending a dime. I have several pairs of jeans, shirts, and sweaters hanging in my closet that are just a half a size to a whole size too small. Or maybe they were just a little too snug and I wasn't comfortable with the fit. Now, I'll try them on and WOW I can wear them. A few I'm getting there but not quite.
I think I'll be flying high all week because of my gains (losses).
Saturday, October 22, 2011
1 cup of wild rice mix
1 can low sodium corn
1 can of italian herb diced tomatoes
1 medium jalapeno, diced
1 teaspoon garlic salt
1 teaspoon black pepper
1/2 teaspoon salt
2 dashes creole seasoning
1 tablespoon olive oil
2. Add water and rice, bring to a boil. Turn down to a simmer, cover and simmer for 20 minutes.
3. Stir in tomatoes, jalapeno and drained corn.
Nutrition Data (approx.)
Friday, October 21, 2011
Weight: 171.8, down 3.2 pounds (down 6.2 pounds since August 17th, woohoo!)
Chest: down 0.5 inches
Neck: up 1 inch
Shoulders: down 1.2 inches
Biceps: down 0.3 inches
Forearms: no change
Waist: down 1.5 inches (loved seeing this, this morning)
Hips: up 0.5 inches
Thighs: down 0.4 inches
Calves: down 0.2 inches
For a total loss of 2.6 inches in the past month. If I had up all my inches lost I come up with 8.1 inches lost since August 17. Now sometimes I gain an half an inch or my measurements may be wrong due to human error (which is what I think happens when I measure my neck...I think I'll start having Hubby do that one). Still that's probably pretty close to correct and very awesome. I think it's just about time for more progress pictures. I know there's a difference now, I wasn't too sure last time.
Today's plan of attack is around 8am to go and make two laps up and down the street. It should equal close to 3 miles. I have one week and one day before the next 5k. I'm still trying to get donations so if you would like to give a little please click HERE . I have 8 days left to try and make my goal and thank you ahead of time. Also I plan on doing some body weight work outs and maybe a video if I have time. I want to make sure to get my run in, everything else will be done if I get it to it. With only 8 days left till the run I want to make each day count and plan on running at least a short distance (1 to 3 miles) each day. Wish me luck and I will try to get on here to post more often. Holidays are coming and I want to be trying some healthier versions of our favorite dishes. I'll share what works with my dear readers.
Friday, October 14, 2011
|Race for the Cure|
On Saturday morning, October 29 2011, I will be lacing up and running 3.1 miles in support of the Susan B Komen Race for the Cure. This raises money for breast cancer research and also supports me on my path to being healthier.
I'm also cross-posting this at my other blog Jackie's Junk Drawer.
Thursday, September 22, 2011
chest: down 0.2 inches
biceps: up 0.3 inches
hips: down 0.5 inches
waist: no change
thighs: up 0.4 inches
calves: up 0.2 inches
arms: up 0.1 inches
shoulders: down 0.4 inches
neck: down 0.4 inches
Total inches lost of: 0.5 inches.
You know I really liked these numbers till I posted them on my bodybuilding.com dashboard and realized some of them weren't so great. I'm taking them with a grain of salt though. My pants are fitting much better, I look more tone(or at least I think so). I also see my usual trend of losing in my upper body first. Oh the joys of being a pear-shaped woman. The fat in my lower half just refuses to give much.
Overall I feel I'm getting there.
Wednesday, September 21, 2011
Friday, September 16, 2011
I also notice that if I don't go to the gym my diet starts taking a turn for the worse as well. One cookie won't hurt, wow did I just eat 3. That Dr. Pepper sounds pretty good right now...probably shouldn't of drank that 4th can. There's a big snowball affect when it comes to me and staying on track. I give myself a little room on one thing, I end up screwing up everything.
In order to combat this, kind of a preemptive strike against total laziness/screw up-ness. I have signed up for a program at the college called "Tigers Feel Great." Once a week(Thursdays is the session I signed up for), a group of students meet to get educated on nutrition, exercise and being healthier. We discuss our goals for being healthier and whether or not we've met those goals. We also work out as a group.
Yesterday was the first session and they took a few of our measurements. Well my weight read higher then what it does at home. I expected this since we were weighing in at 3pm, at home I weigh in the morning, and you have to count for the difference in scales. My BMI was a scary 28. I try not to pay too much attention to this because BMI is just weight and height and does not take into count muscle mass. However 28 is a very scary number since obese for someone who is my height is 30. I know I'm not obese, however I am very overweight. I think my BMI is screwy anyway due to time spent running, lifting weights and building muscle.
My body fat percentage was 36.7%. Healthy for women my age is 21 to 33%. Overweight is 33-39%. Obese is over 39%. So yea, I am in the overweight category. I'm working on it. My blood pressure was normal so that's good.
I'm going to use this class as a tool to keep the momentum going. I'm a pretty competitive person and though there's no prize for whoever does the best after 10 weeks. I still want to be the one who does the best. The group is pretty mixed, there are people who are younger, older, bigger, smaller. There is 9 women and 1 man in our group. I hope we all take something from the class (especially this young woman who I saw weighed in at 247 pounds...she's maybe 5'2"). So here's to hopefully a good tool to keep everyone motivated and on track.
So here's this weeks measurements. I did take these on Wednesday, I'm just now getting time to post them.
Weight: 176 - down 1lb since my last weigh-in, yay. Down 4lbs since June, super yay.
Chest: - down 0.2 inches
Biceps: down 0.4 inches
Hips: no change
Waist: no change
Thighs: down 0.5 inches
Calves: up 0.1 inches
Forearms: down 0.2 inches
Shoulders: down 0.7 inches
Neck: down 0.6 inches
For a grand total of 2.5 inches lost since August 31. Not bad since it is that t.o.m. and I've been dragging butt with my workouts.
Thursday, September 8, 2011
I'm not hungry, the only cravings I've been having is for iced coffee and feel okay. I know when I cut back on my simple carbs I do feel better, so that may be it. Less sugar and white flours equal a happier, more energetic Jackie.
At the gym yesterday I surprised myself. I was on the leg press and was going to do 70lbs. Nope that was just way too easy. Maybe 80, 90...nope still too easy. I did 3 sets of 20 reps at 110lbs. I could of done more but my legs were just slightly shaky and I'm looking for muscle build not injury so I figured that was good enough. I did 90lbs on the adductor machine and 100 on the abductor. I also did 50lbs on leg curl and leg extension, 55lbs on the glute machine and 70lbs on the calf extension machine thingy. I'm so much stronger on my lower body then I am on my upper. I do good to do 30lbs on the shoulder press, some days 20lbs is all I can handle.
I'll get there I just got to keep pressing on. Now I'm off to make my tuna dish for lunch and finish a pre-lab report for Chemistry.
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Saturday, August 20, 2011
Friday, August 19, 2011
Wednesday, August 17, 2011
Saturday, August 13, 2011
Thursday, August 11, 2011
Wednesday, August 10, 2011
capable of being sustained; of, relating to, or being a method of harvesting or using a resource so that the resource is not depleted or permanently damaged <sustainable techniques> <sustainable agriculture>; of or relating to a lifestyle involving the use of sustainable methods <sustainable society>
I'm looking for an eating plan that is sustainable in my household. One that is affordable(on a very tight budget), tasty, and supports great health. I also need the ability to fix convenience type foods. Stuff that's quick, easy, requires little thought or energy to put together. Also need foods/recipes that my family will eat willingly. Stuff that does not result in grumbling, weird faces, or sneaking plates under the table for the dogs to nibble on. Foods that are familiar and liked by them.
I've been reading on primal/paleo eating. Mostly primal. The plan seems easy enough. If it moves, eat it. If it can be found growing in the wild, eat it. If it was a shelf life of 3 years, don't eat it. However it says no sugar, and very few beans(legumes), grains, potatoes. Also it says to eat unprocessed organic, local meat and veggies.
Well, I'm for little to no sugar. Sugar really does no positive and a ton of negative things to the body. I can't agree on the no beans, grains and potatoes. I think I could make these as smaller servings, but I cannot cut them out of our diet at this time. I need these to kind of round out our meals calorie-wise and for satiety. My weekly food budget averages out to about 100 a week for 2 adults, a 14 year old boy, a 13 year old girl, a 11 year old boy and a 10 year old boy. We do qualify for government assistance. I cannot work at this time due to my class load. Yes I could cut the load back and get a part-time job, but that really doesn't help much. I need my degree in order to make a livable wage. As a nurse's assistant in this area you top out at around 15.00/hr. To get there you have to work in one place for several years. Starting wages average about 9.00/hr. Please thank your nurse's assistant because they bust their ass for peanuts basically.
I digress...so we make do on one income right now. It's doable, you can live fairly well on what my hubby earns if you're smart about it. It means making sacrifices though. Is an organic whole chicken better then the 10lb bag of chicken leg quarters? Most likely, but I can make 3-4 meals out of the leg quarters for about 5.00. For 5.00(if I'm lucky and can catch a sale), I could make 1-2 meals (maybe 3 if I boil the chicken and skimp on the meat in the meal) out of the whole organic chicken. I don't buy a lot steaks, they're usually out of our budget averaging 5-7 dollars a pound. I buy some pork when it's on sale. We eat ground chuck (not ground beef, we are willing pay 12-13 dollars for 5lbs to not have a skillet full of grease and little meat when cooked). We also eat the occasional deer and squirrel. We eat fish as well, but not store bought fish. We eat catfish, bluegill, bass, etc. That we catch out of the lakes and rivers around here.
Maybe I could use the meat as more of a side or flavoring rather then a main course item. My family would grumble some, but maybe I could appease them with the occasional steak dinner or something. Nothing else there's Thanksgiving, Christmas and Easter. Three holidays that I fix a huge meal with whole turkeys, large hams and the works. So if they ate modestly during most of the year they would have these dinners to look forward to.
Okay the grain issue is a big one. We like baked goods and treats. Nothing better then slavering butter on fresh out of the oven, homemade bread and muffins. That warm, melt-y goodness of a fresh chocolate chip cookie. Freshly baked cobblers, pies, tarts with a scoop of vanilla ice cream. I know I couldn't give these up permanently and for sure my family couldn't.
Also we like pasta. Spaghetti dinners with a meat and tomato sauce, noodles cooked just right. Large salad and a breadstick on the side. Macaroni and cheese, egg noodles with butter and garlic. These are frequent meals and side dishes. They are cheap and easy to fix and taste pretty good too.
I also fix rice often, and oatmeal is a favorite breakfast food of 4 out of 6 us. So giving up grains would be a no go here. Cutting back is a possibility. However if I'm cutting back grains, I need to replace it with something. So I guess we could add more salads to the menu. More fresh greens are possible. Actually fresh greens are not something I cook often. I'm not a fan of spinach. We ate what seemed like tons of canned spinach when I was a kid. I don't think my mom added anything but maybe salt and pepper to it. I hated it, I would give my serving to my brother. We usually had the Popeye spinach and he wanted to have strong arms. I'm finding, as an adult, that I can tolerate frozen and fresh spinach. Still not my favorite vegetable, I still have flash backs of the slightly slimy, mushy stuff served to us. However, I'm finding with a few tweaks I can make it edible. My Hubby and kids loves stuff, go figure. I don't know If I've ever ate kale. I've tried collard and mustard greens and they're not too bad. I like swiss chard. So more greens is a possibility.
A big thing would be working on convenience foods. I'm guessing there's not a lot of freezer meals, or fast food items that would go along with primal eating. We have a busy lifestyle. I take 17-18 hours of college classes a semester, my kids have several activities (baseball, choir, band, civil air patrol, FFA), Hubby works anywhere from 40-60+ hours a week. On top of all that, there are nights where we just don't feel like cooking.
So in order for this type of eating to be sustainable in my household I would need to:
- Figure out how to eat more organic and local foods on a slim budget.
- Figure out how to make or buy convenience foods that don't stray much from the plan.
- Figure out grain substitutes or make grains a tiny part of our eating.
- Also, though I didn't mention it above, Figure out snacks. We eat a lot chips, popcorn and other snack items. How do I replace those.