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

July 31

This morning I worked on strength training for an hour. Then I did some cardio for fifty minutes. My shoes were feeling better today, so I am breaking them in. I look forward to Monday's run. Hopefully my knee will be rested enough. It is feeling better today.

July 31
70 min Strength
20 min Stairs
20 min Elliptical (Level 2, 2.3 miles)
10 min Treadmill (.5 miles Cool Down)

Yesterday’s Nutrition

Workout

Granola Bar (Pre-workout)
Protein Shake w/blueberries (Post-workout)

Breakfast

Golden Crisp (1 cup)

Milk (.5 cup)

Snack

Grapes (1 cup)

Lunch

Tuna
Light Mayo (1 Tbsp)
Whole Wheat Tortilla
Celery (2 stalks)
Bird’s Eye Steamfresh Mix Vegetables (.5 cup)
Apple

Snack

Carrots (1 cup)
Hummus (2 Tbsp)
Carbmaster Yogurt

Dinner

Spaghetti Squash (1.5 cups) MY NEW FAVORITE VEGETABLE: SO GOOD!

Shrimp (4 oz)

Spaghetti Sauce (.5 cup)

Calories: 1,1428 Protein: 107g Calcium: 135%RDA
Fat: 36g Fiber: 33g Water: 80 oz.
Carbs: 191g Sodium: 2833mg (over)

New Shoes!!!

Last night I bought some new running shoes. WooHoo!!! The pair I was using were so worn out and uncomfortable and I believe that is why my knee started to hurt. I am so excited to have a new pair of shoes and now I am ready to continue with my training and keep adding miles to my runs. I have to break them in first though. For this reason I did not run today.

July 30
40min Treadmill (2.6 miles)
31min Stairs
10min Crunches, Push-ups, Sit-ups

Yesterday’s Nutrition

Workout

Granola Bar (pre-workout)

Breakfast

Oatmeal (1 cup)
Flax seed (1 tbsp)
Banana

Snack

Kroger Carbmaster Yogurt

Lunch

Pork Chop (4 oz)
Barbecue (4 tbsp)
Asparagus (6)
Applesauce w/cinnamon (.25 cup)
Brown Rice (.25 cup)

Snack

Whole Wheat Tortilla
Peanut Butter (2 tbsp.)

Dinner

Beef Cubes (3 oz)
Corn-the-cob (1 ear)
Carrots (5 mini)

Calories: 1,640 Protein: 93g Calcium: 65%RDA (under)
Fat: 49g Fiber: 37g (over) Water: 90 oz.
Carbs: 197g Sodium: 1,551mg

After yesterday's run my knee is a little sore. I will have to take it a little easy and see how it will feel for my run tomorrow. I am planning on shopping for new shoes tonight. Hopefully, this will help.

July 29
60 min Strength Training
26 min Elliptical (Level 2, 3 miles)

Yesterday’s Nutrition

Workout

Banana (Pre-workout)
Pure Protein Bar (Post-workout)

Breakfast
Corn Pops (1 cup)
Skim Milk (1 cup)

Lunch

Can of Tuna (in water/drained)
Light Mayo (1 Tbsp.)
Arnold Sandwich Thin
Carrots (15 mini)
Hummus (2 Tbsp.)
Grapes (1 cup)

Snack

Rice Cake
Peanut Butter (2 Tbsp.)
Light String Cheese

Dinner (worked late and did not want to make anything)

Kashi Go Lean (1 cup)
Skim Milk (1 cup)
Frozen Cool Whip Free (4 Tbsp)
-This is a low calorie treat that replaces ice cream.

Calories: 1,480 Protein: 93g Calcium: 113%RDA
Fat: 39g Fiber: 29g Water: 76 oz.
Carbs: 216g Sodium: 1,788mg

6 Miles!

I have had a rough couple of months and have been in and out of exercising and training. I am now back on focus. I sat down and calculated how long it was to Thanksgiving (about 17 weeks). I want to be at my goal weight by then. I am going to visit with family and would love to have reached my goal. I am also planning on doing a half marathon the weekend before. So I have slowly been working my way back to where I was before my cruise to Hawaii. I was telling my mother last night that I have a long way to be prepared for the half marathon and I was beginning to think I might not be prepared. This morning I ended completing 6 miles in 76 minutes. Not too bad. I think I spoke a little too soon. I now believe I am where I need to be in my training. My goal for the half marathon will be to finish in under 3 hours. I just have to keep at it and I will be able to reach my goal. Now if the weather will just cool off a little I can start training outside.

July 28
76 min Treadmill (6 miles)
10 min Stairs