Feeling Great!!!

It has been a long time since I have posted and normally that means I have not been working out. That is not the case this time. I have been going to the gym every morning (Mon-Fri) and intensified my cardio workouts. I have broken through my plateau that I have had for months, my clothes are getting too big, and I feel great. This week I have had several people approach me at the gym to tell me that they can see the results and that I look good. That makes me so excited. I have even had a guy show interest in me this week.... So all in all, I am feeling great and I am feeling the results from my hard work the last few weeks.

Workout minutes for last 24 days:

Cardio: 1074 minutes
Strength: 445 minutes

2 Good Workouts!

September 13th
50 min Stairs (Speed: 5min 50, 16min 52, 16min 55, 10min 60, 1min 55, 1min 50, 1min 45)
20 min Elliptical (Miles: 2.4, Level: 2)

I walked around the fair in flip flops on Sunday and caused my leg to start hurting, so I decided not to run. Although, I had a great workout on the stairs.


September 14th
60 min Strength Training
20 min Stairs (Speed: 10min 60, 5min 57, 4min 55, 1min 50)

I had a really good strength workout. When I work really hard my ears start to clog up. They clogged up today. I have not had that happen in a while.

Yesterday's Nutrition

Workout

Banana (pre-workout)

Breakfast

Fiber One Cereal (1 cup)
Skim Milk (1 cup)

Lunch

Pork Chops (3 oz)
Steamfresh Peas (.5 cup)
Brown Rice (.25 cup)
Pear

Snack

Carbmaster Yogurt
Banana

Dinner

Homemade Chicken Noodle Soup (2 cups)

Calories: 1,318 Fiber: 28g
Fat: 22g (under) Sodium: 1,932mg
Carbs: 215g Water: 71 oz
Protein: 81g Calcium: 76% RDA (under)

9/6-9/10

September 6th
41 min Treadmill (Miles: 3.4)
30 min Stairs (Speed: 55)
40 Sit-ups
30 Push-ups
2 Planks

September 7th
60 min Strength Training
17 min Elliptical (Miles: 2, Level 2)

September 8th
40 min Treadmill (Miles: 3.25)
20 min Stairs (Speed: 55)
40 Sit-ups
30 Push-ups
1 Plank

September 9th
60 min Strength Training
20 min Elliptical (Miles: 2.3, Level: 2)

September 10th
25 min Treadmill (Miles: 1.95)
21 min Stairs (Speed: 52)
15 min Elliptical (Miles: 1.6, Level: 2)

Dining Out at Buffets

Last week I blogged about researching nutritional information on restaurant's websites before I visit them. I also said that I normally do not go to a restaurant if I can not find the information. Sometimes, it is unavoidable. Tonight I am meeting family and they picked the restaurant. So, in this instance I have to make due and try to make the best choices possible. Tonight I am going to a Ryan's, which is a buffet. This is very dangerous. I tend to over eat and not make wise decisions. I did not expect to find the nutrition information on their website, but I wanted to look anyway. They had their information posted! I am so excited. I now have a list of what I will be putting on my plate. I just hope it is on the buffet tonight. So, you can eat at a buffet and still make healthy choices.

September 3

September 2nd
70 min Strength Training

September 3rd
30 min Treadmill (Miles: 2.5, Run: 20 min)
10 min Elliptical (Miles: 1.15, Level 2)
21 min Stairs (Speed: 55)

Yesterday's Nutrition

Workout

Banana (pre-workout)

Breakfast

Frosted Mini-Wheats (55 biscuits)
Skim Milk (1 cup)

Snack

Grapes (1 cup)

Lunch

Turkey Meatloaf (3 oz)
Steamfresh Corn (.5 cup)
Banana (1/2)
Brown Rice (.25 cup)
Jello Mousse Temptation (1/2)

Snack

Granny Smith Apple
Pretzel Sticks (15)

Dinner

Chicken Tenderloins (3 oz)
Grapes (.5 cup)
Plum
Jello Mousse Temptation (Yes, I know this is the second one today...they are very delicious and as the name says tempting.)
Cool Whip Free (.5 cup)

Calories: 1,484 Fiber: 21g (under)
Fat: 25g (under) Sodium: 1,905mg
Carbs: 278g (over) Calcium: 45% RDA
Protein: 69g Water: 72 oz

Great Run!

August 3oth
21 min Treadmill (Miles: 1.4)
26 min Elliptical (Miles: 3.05, Level: 2)
20 min Stairs (Speed: 52)

August 31st
30 min Strength Training
32 min Elliptical (Miles: 3.65, Level: 2)
My stomach was queasy during strength training so I took it easy and shortened my time. I was fine once I started doing cardio.

*Extra Physical Activity: Bowling

September 1st
40 min Treadmill (Miles: 3.25)
10 min Elliptical (Miles: 1, Level: 2)
10 min Stairs (Speed: 55)
11 min Treadmill (.85)
I had a great run today. It started out rough and I thought I would barely make it running for 5 minutes. I kept pushing minute after minute. I kept setting goals; run a mile, run for 15 minutes, run for 20 minutes, run two miles. I just kept pushing further and further. I reached the goal of running two miles straight, without stopping and then started my cool down. It felt good. I am so glad I am back to running. I still have to pay attention to my leg and make sure I am not pushing too hard though.

Dining Out!

When I know I am eating out I try and go to the restaurant's website's nutrition page first. If they do not have one I will most likely choose another restaurant that does. I have found that if I go without checking first I will consume more calories than I expect. I think I make healthy choices, but when I actually look it up, I have consumed about twice the calories and fat I had expected. Once I figure out what I will order, I plan the rest of my meals and snacks accordingly.

Today's Planned Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Frosted Mini Wheats (52 pieces)
Skim Milk (1 cup)

Snack

Rice Cake
Cinnamon Peanut Butter (2 tbsp)

Lunch

Turkey Tenderloin (4oz)
Steamfresh Broccoli (.5 cup)
Brown Rice (.25 cup)

Snack

Pear
Green Pepper
Hummus (2 tbsp)

Dinner (Panera Bread)

Strawberry Poppyseed Salad w/Chicken
Reduced Sugar, Fat Free Poppyseed Dressing

Calories: 1,343 Fiber: 25g
Fat: 32g (under) Sodium: 1,866mg
Carbs: 216g Calcium: 45% RDA
Protein: 75g Water: at least 80 oz

August 27

August 27th
40 min Treadmill (Miles: 3.15)
20 min Stairs

Yesterday's Nutrition

Workout

Granola Bar(pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 biscuits)
Skim Milk (1 cup)

Snack

Banana

Lunch

Whole Wheat Pasta (1 cup)
Extra Lean Ground Turkey (3oz)
Pasta Sauce (.25 cup)
Steamfresh Peas (.5 cup)
Apple

Snack

Grapes (1 cup)
Goldfish (about 1/3 cup)

Dinner

Kashi GoLean Cereal (1 cup)
Milk (.75 cup)
Jello Mousse
Whipped Cream Free (about .5 cup)

Calories: 1,627 Fiber: 34g
Fat: 24g (under) Sodium: 1,948mg
Carbs: 306g (over) Calcium: 106%RDA
Protein: 81g Water: 80 oz

August 26

My leg is doing well after my run yesterday. I am quite pleased. It still hurts a little to go down stairs, but not as much as it did.

August 26th
70 min Strength Training

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (52 bite size pieces)
Skim Milk (1 cup)

Lunch

Tuna (3 oz)
Light Mayo (1 tbsp)
Whole Wheat Tortilla
Canned Pineapple (1 cup)
Steamfresh Mix Vegetables (.5 cup)
Mini Ravioli (5)

Snack

Rice Cake
Cinnamon Peanut Butter (1.5 tbsp)
Green Pepper
Hummus (2 tbsp)
Trail Mix (.25 cup)

Dinner

Chicken Tenders (3.5 oz)
Carrots (.5 cup)
Strawberries (6)
String Cheese
Ice Cream (.5 cup)

Between the trail mix and the ice cream I went over on calories and carbohydrates today.

Calories: 1,842 (over) Fiber: 37g (over)
Fat: 55g Sodium: 2,073mg
Carbs: 252g (over) Calcium:123% RDA
Protein: 104g Water: 80 oz

Back to Running!

I ran this morning!!! WooHoo!!! I was not planning on it, but I got on the treadmill and my knee and tendon was feeling pretty good. I could not keep myself from running. I took it somewhat slow. I ran for five minutes and walked for three for twenty minutes plus warm-up and cool down. I was feeling quite good. I was a little worried about how it would feel after I was done and throughout the afternoon. It only hurts if I twist it a certain way, but it is feel much better. I have hopes that I will run on Friday. I think I am going to put the half marathon in November on hold for now and focus on the Susan G. Koman 5k on October 30. I believe I can prepare for that as long as my knee holds out.

August 25th
31 min Stairs (Avg. Speed: 54)
30 min Treadmill (Miles: 2.3)

Yesterday's Nutrition

Workout

Mini Pancakes 6 (pre-workout)
Yogurt (post-workout)

Breakfast

Frosted Mini Wheats (55 biscuits)
Skim Milk (1 cup)

Lunch

Pork Chops (3.5 oz)
Steamfresh Mix Vegetables (.5 cup)
Potatoes (100 g)
Peach

Snack

Banana
Pita Chips (1 oz)
Hummus (1 tbsp)

Dinner

Chicken Tenders (4 oz)
Carrots (.5 cup)
Grapes (.5 cup)
String Cheese

Bowling Snack

Protein Bar

Calories: 1,526 Fiber: 24g (under)
Fat: 38g Sodium: 2,120mg
Carbs: 208g Calcium: 123% RDA
Protein: 106g Water: 96 oz

Pre-Workout Snack

During my workouts I get really hungry. I decided to try to eat something that was a little bit heavier than a granola bar but not to heavy that it would be sitting in my stomach during my workout. I ate some mini pancakes. I thought this would be light enough that I would not get an upset stomach. I was wrong. My stomach was messed up all morning, even after my workout. So I will go back to eating a granola bar or banana and eat something right after my workout if I need to.

August 24th
60 min Strength Training
15 min Stairs

Yesterday's Nutrition

Workout

Granola Bar (pre-workout)
Banana (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Strawberries (4)

Snack

String Cheese

Lunch

Pork Chops (3.5 oz)
Steamfresh Peas (.5 cup)
Red Potatoes (.25 cup)
Apple


Snack

Grapes (1 cup)
Rice Cake
Cinnamon Peanut Butter (1 tbsp)

Dinner

Chicken Tenderloins (3 oz)
Steamfresh Corn (.5 cup)
Whole Wheat Pasta (1 cup)
Ground Turkey (3 oz)
Spaghetti Sauce (.25 cup)

Calories: 1,564 Fiber: 29
Fat: 45 Sodium: 1,415
Carbs: 237 Calcium: 43 (way under)
Protein: 97 Water: 80 oz

Last Week's Exercise

August 17th
60 min Strength Training
15 min Elliptical (Level: 2, Miles: 1.75)
15 min Stairs (Speed: 50)

August 18th
20 min Elliptical (Level: 2, Miles: 2.25)
20 min Treadmill (Miles: 1.25)
20 min Stairs (Speed 50)

August 19th
60 min Strength Training
15 min Stairs (Speed 55)

August 20th
20 min Elliptical (Level: 2, Miles: 2.3)
21 min Treadmill (Miles: 1.4)
20 min Stairs (Speed: 52)
5 min Treadmill (Cool Down, Miles: .25)

August 23rd
5 min Treadmill (Miles: .31)
30 min Stairs (Speed: 52)
20 min Elliptical (Level: 2, Miles: 2)
10 min Stairs (Speed: 55)
10 min Crunches, Push-ups, & Plank

Knee Pain

On Friday my knee was hurting really bad, so I decided to rest it for three days. It is feeling much better. I had tried putting ice on it but it made it feel worse, then someone told me that ice induces arthritis. I had ran warm water on it yesterday and it has felt better since, plus I have been taking Ibuprofen morning and night. So a couple more days and it should be better and hopefully I can get back to running. I miss it.

August 16
20 min Elliptical (Level: 3, Miles: 2)
20 min Stairs (Speed: 50)
20 min Treadmill (Miles: 1.15)

Stair Crazy!

So I am resting my knee and taking a break from running hoping it will heal up. So instead of running yesterday I got on the stair machine and stayed on it for 70 minutes. I ended up doing 225 floors of stairs. Go me! This machine has the highest percentage to burn fat and is I think number one for the most challenging. It was definitely a challenge.

August 11
70 min Stairs (Avg Speed: 50)
10 min Crunches, Push-ups, and Planks

August 12
70 min Strength Training
No time for Cardio, but I am planning on getting on the spin bike at work for at least twenty minutes this afternoon.

Yesterday's Nutrition

Workout

NutriGrain Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Oatmeal (1 cup)
Splenda Brown Sugar (1 tbsp)
Flaxseed (1 tbsp)

Snack

String Cheese

Lunch

Pot Roast (3 oz)
Carrots (10 mini)
Red Potato (2 small)
Fruit Cocktail (.5 cup)

Snack

Rice Cake
Peanut Butter (1 tbsp)

Dinner
I met the youth from church at a pizza shop. I am glad this was the last week. Some of the places I could not choose healthy meals and are high in sodium.

Baked Ziti
Side Garden Salad
Vinaigrette Dressing
Pizza (.5 slice)

All nutrition facts are an estimation.

Calories: 2,050 (over) Protein: 97g Calcium: 103
Fat: 60g (over) Fiber: 32 Water: 71 oz
Carbs: 270g (over) Sodium: 2,666mg (over) F&V: 3

Catching Up!

Friday, August 6
35 min Treadmill
52 min Stairs

Monday, August 9
37 min Treadmill
33 min Stairs

Tuesday, August 10
70 min Strength Training
20 min Stairs

I am totally hooked on the stair machine right now.

Yesterdays Nutrition

Workout

Granola Bar (pre-workout)
Yogurt (post-workout)

Breakfast

Protein Shake w/banana

Lunch
I took the kids out to eat and did not have a chance to look at nutrition info...wish I did. Plus I do not know what I was thinking when I ordered. 1,400 calories and 82 grams of fat.

Cheddar and Broccoli Soup
Turkey Minis (without buns which will lower the numbers above)
Fries...don't know why I ate these.

Snack

Granola Bar

Dinner
I was still full from lunch and had a meeting and did not get home till almost 8 so I wanted something light.

Yogurt w/a handful of Fiber One Cereal

Calories: around 1900 Protein: ? Nutrition info did not give this Water: 70 oz
Fat: 90 (2 days worth) Sodium: 5,000mg (2 days worth)
Carbs: 217 Calcium: 128%RDA Fiber: 20

Not a very good day on nutrition. I have learned my lesson about going out to eat. I need to make sure what is in the food before I go out and order.

August 5

August 5
60 min Strength Training
30 min Stairs

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Yogurt (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)

Lunch

Tyson Grilled Chicken (3 oz)
Canned Pears (.5 cup)
Steamfresh Corn (.5 cup)

Snack

Protein Shake
Trail Mix (.5 cup)
String Cheese

Dinner

I met the youth from church at Asia Cafe and I am not sure the exact amount of food I ate. I ordered hibachi chicken and shrimp. I was almost full when my order came out so I have a box full of leftovers.

Salad w/dressing (about 1 cup)
Mushroom Soup (1 cup)
Fried Rice (about .5 cup)
Chicken (about .25 cup)
Shrimp (about 4)
Vegetables (about a cup)
Pot Sticker (1)

I am not sure of the totals for my nutrients. Asia Cafe does not have the information available. I think I consumed around 2,000 calories for the day.

August 4

Today I had a goal to run more than eleven consecutive minutes which I have been doing the last couple of runs. I was successful and ran for fifteen consecutive minutes, but I ran a total of thirty-one. Last night and this morning as I was warming up I was having a little trouble breathing and was not sure if I would be able to run. I ran for five minutes and walked a short bit. This seemed to warm me up and I did not have as much trouble breathing (other than my normal hard breathing from running).

August 4
45min Treadmill (3.7 miles)
17min Stairs (Speed: 50 steps per minute)

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Protein Bar (post-workout)

Breakfast

Waffles (2)
Mini Pancakes (6)
Syrup (3 Tbsp)

Lunch

Sandwich Thin
Tuna (3 oz)
Light Mayo (1 tbsp)
Carrots (.5 cup)
Fruit Cocktail (.5 cup)

Snack

Trail Mix (.75 cup) I need to stay away from this because that is 3 servings and a whole lot of calories. You can not just eat 1/4 cup.
Peanut Butter (1 tbsp)
Whole Wheat Tortilla

Dinner

Salmon (4 oz)
Spaghetti Squash (.25 cup) I have now finished eating all of it.
Brown Rice (.25 cup)

My nutrients are not where they should be today.
Calories: 1,975 (over) Protein: 100g Calcium: 44%RDA (under)
Fat: 65g (over) Fiber: 31g Water: 86 oz.
Carbs: 275 (over) Sodium: 2,111mg

August 3
70 min Strength Training
20 min Stairs

Yesterday’s Nutrition

Workout

Banana (pre-workout)
Carbmaster Yogurt (post-workout)

Breakfast

Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Cinnamon Raisin Swirl Peanut Butter (1 tbsp)

Lunch

Whole Wheat Spaghetti (1 cup)
Extra Lean Ground Turkey (4 oz)
Spaghetti Sauce (.5 cup)
Steamfresh Broccoli (.5 cup)
Pear

Snack

Grapes (.5 cup)
Apple
Peanut Butter (1 tbsp)

Dinner

Chicken (4 oz)
Barbecue Sauce (2.5 tbsp)
Spaghetti Squash (.5cup)
Brown Rice (.25 cup)
Peach

Snack

Almonds (.25 cup)

Calories: 1,533 Protein: 96g Calcium: 60%RDA (under)
Fat: 39g Fiber: 37g (over) Water: 80 oz.
Carbs: 216g Sodium: 1,248mg

Sunday was my day off from exercising. This morning I stayed on the treadmill for seventy minutes and did my run. I am definitely starting to see improvement. I feel so much better running with my new shoes. I had a rough start which I contribute to the way I ate yesterday and will not be posting my nutrition. Too many sweets yesterday. I think this is alright once in a while but not all the time. It confuses that body and makes it work harder.

August 2
71 min Treadmill (5.5 miles)
10 min Crunches & push-ups

Today's Nutrition

Today's Planned Nutrition

Workout

Banana (pre-workout)
Granola Bar (pre-workout)
Protein Bar (post-workout)

Snack

Nutri Grain Bar

Lunch

Parmesan Crusted Tilapia (4 oz)
Parmesan Zucchini & Squash (1 cup)
Brown Rice (.5 cup)
Peach

Snack

Carbmaster Yogurt

Dinner

Frechetta Mushroom & Spinach Pizza w/white sauce (personal size)
-I add cheese (about 1 oz), fresh mushrooms, & onions to it
Green Peppers (1 cup)
Hummus (2 tbsp)

Calories: 1,546 Protein: 93 Calcium: 143% RDA
Fat: 50 Fiber: 22 (under) Water: ?
Carbs: 200 Sodium: 2,014 Fruit & Veg: about 5