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