Friday, January 22, 2016

Weekly Weigh In #3 - 1/22

Starting weight - 232.2

Last week's weight - 230.6
Current weight - 230.8
Weight lost this week +0.2
Total weight lost - 1.4

Thoughts - So gained 0.2 pounds. Honestly, I'm not surprised. We had friends in for the long weekend and I ate my fill of soft cheeses and baguettes. Plus I didn't make it to the gym once this week, so only a slight gain seems plausible.  Back to the exercise plan next week and hopefully more weight will come off. 1.4 pounds in 3 weeks seems a bit off so I'm going to get some advice from a doctor to see what else I can be doing. I've had thyroid issues in the past so maybe that is coming back to haunt me. Stay tuned!

Have a great weekend!

- c

Monday, January 18, 2016

Exercise Plan 1/18 to 1/24

I had a great week last week! I did all my workouts and I felt fantastic!

This week will be a little screwy because of the holiday on Monday (which my husband and sons have off from work/school, but I do not) and the day off from school my youngest son has on Friday. I'll have to work in as much exercise as I can, and take advantage of my husband's time when he's home.

Here's my plan for this week:

Exercise Plan 1/18 – 1/24

Monday 1/18
Yoga day 18 – I’m doing Yoga with Adriene’s 30 Days of Yoga Challenge
32 knee pushups – I’m using Fitness22’s Pushups app (it’s free!)

Tuesday 1/19
Yoga day 19
30 minutes Elliptical trainer -  I’ll be using the elliptical trainer at the gym
44 squats – I’m using Fitness22’s Squat Workout app (it’s free!)
37 crunches – I’m using Fitness22’s Sit Ups app (it’s free!)

Wednesday 1/20
Yoga day 20
30 minutes Elliptical trainer 
32 knee pushups

Thursday 1/21
Yoga day 21
30 minutes Elliptical trainer
48 squats
41 crunches

Friday 1/22
Yoga day 22
30 minutes Elliptical trainer
35 knee pushups

Saturday 1/23
Yoga day 23
50 squats
43 crunches

Sunday 1/24
Yoga day 24

Have a great week!

- c

Friday, January 15, 2016

Weekly Weigh In #2 - 1/15

Starting weight - 232.2

Last week's weight - 232.0
Current weight - 230.6
Weight lost this week - 1.4
Total weight lost - 1.6

Thoughts - Just over a pound lost! Yay! After last week's minor weight lost, I'm so glad to see some movement! All that gym work and yoga really paid off!

Have a great weekend!

- c

Thursday, January 14, 2016

Checking in on my 30-day Challenge



One of my goals is to do a 30-day challenge each month. I expect them to be mostly fitness related, but you never know. There are a lot of fun challenges out there.

This month I am doing the 30 Days of Yoga series from Yoga with Adriene.

Currently, I'm on Day 14 so I'm roughly half-way through and I have to say - I LOVE IT!!

I don't mean to shout but seriously, I didn't know if I could find the motivation/time to stick with it, but I actually find myself looking forward to doing my yoga practice each day.  I've done yoga before so I'm not a total beginner, but it's been a while and I'm certainly not as flexible or strong (or young!) as I used to be.  But each video is super doable for all fitness levels and Adriene gives plenty of variations to the practice.  Each video is between 15 and 30 minutes and it's always mixed up, sometimes there are more stretching based moves, other times strength, sometimes abs. It's nice not to be doing the same thing everyday and it keeps me interested. Also, Adriene is awesome! I love her positive attitude and even though she is really strong and flexible, she never makes me feel weak or inadequate for not being able to do all the moves. She's really "go with the flow" if that makes sense, and just makes me feel really comfortable in the practice.

I have to say, I'm so glad I started with this challenge. It actually hits two of my goals: doing a 30-day challenge AND finding time each day for myself. I'm at the point now that while I'm doing yoga, that's all I'm doing. I'm not stopping to check my emails or take the laundry out of the dryer (which I admit I was doing the first couple of days *red face*), I'm just doing the yoga and concentrating on the positions, my breathing, and my body. It's so relaxing and even after 14 days, my husband says I seem more relaxed and I stand up straighter. Maybe I can't attribute that all to the yoga but I'll bet it makes a difference.

So I'll definitely be continuing on with these 30 days and then I think I'll continue to add yoga into each day. Adriene has a new 30 Day Yoga Camp that looks interesting.

I'm looking forward to what the next 16 days of yoga will bring!

Have a great day and namaste.

Source 


- c


*full disclosure - I don't get anything from Adriene for this recommendation. The videos are free for all and easy to access through YouTube. I just love it so much that I had to let you know.

Monday, January 11, 2016

My Meal Plan 1/11 to 1/17

I did pretty well with my meal plan for last week, at least dinner-wise (we ate everything that was on the menu and finished up any leftovers before they went bad - I can't stand food waste!). I did move some of the lunches around, but in the end, I ended up eating most of what was on my menu. I didn't really get to any of my snacks though, which meant long periods where I wasn't eating anything (like 5 hours+ between meals), which I know is not healthy. It wasn't because I wasn't hungry, mostly it was because I got caught up in work or with the kid's activities, but this week I will try to be more mindful about eating every 3-4 hours. I know this is good for my metabolism and overall nutrition, plus it will help me from overeating at mealtime.


Here's what I'm planning to eat for this week. Remember, I'm feeding 4 people, 3 adults and a 5-year-old that sometimes eats like an adult, depending on what's for dinner.  My boys like meat and pasta and basically it can turn into a carb-o-palosa around here if I'm not careful, so I try to have a ton of veggie sides in case I want to refrain from carb overload. I'll see if I can stick to this menu. 

*note – the breakfasts, lunches, and snacks will be all for me. The boys will get something at work, school, or I will pack a separate lunch for the littlest boy that I won't list here*

Monday
Breakfast – egg sandwich, fruit smoothie
Lunch – turkey sandwich on gluten-free bread, spinach salad with sesame dressing
Dinner – Braised pork loin, roasted new potatoes, steamed broccoli, cauliflower, and carrots
Snacks – apples, carrots, snap peas

Tuesday
Breakfast – gluten-free toast with sun butter, hard boiled egg, fruit smoothie
Lunch – lentil soup, spinach salad with sesame dressing
Dinner – Ground beef tacos, black beans, taco fixings, salad
Snacks – apples, carrots, snap peas

Wednesday
Breakfast – egg sandwich, fruit smoothie
Lunch – turkey sandwich on gluten-free bread, spinach salad with sesame dressing
Dinner – chicken tortilla soup (in the slow cooker!), salad
Snacks – apples, carrots, snap peas

Thursday
Breakfast – gluten-free toast with sun butter, hard boiled egg, fruit smoothie
Lunch – leftover chicken tortilla soup
Dinner – salmon, wild rice, roasted peppers, salad
Snacks – apples, carrots, snap peas

Friday
Breakfast – egg sandwich, fruit smoothie
Lunch – turkey sandwich on gluten-free bread, spinach salad with sesame dressing or leftovers
Dinner – pizza, salad (maybe leftovers again for me)
Snacks – apples, carrots, snap peas

Saturday
Breakfast – fruit smoothie, vanilla latte, scone (this is our day to go to coffee after soccer practice)
Lunch – leftovers with a spinach salad with sesame dressing
Dinner – Happy hours snacks (usually chicken nachos or a hummus plate) or leftovers
Snacks – apples, carrots, snap peas

Sunday
Breakfast – pancakes, eggs, sausage (this is our traditional Sunday breakfast)
Lunch – leftovers with a spinach salad with sesame dressing
Dinner – TBD (Sunday is Husband's choice and he usually cooks something amazing!)
Snacks – apples, carrots, snap peas

Have a great week!

Cheers,

c

Sunday, January 10, 2016

Exercise Plan 1/11 to 1/17

So last week was tough. There were some weather-related issues (we got unexpected snow here in Portland, which turned to ice and shut the schools down for two days!) and I think I got a little overambitious with the running program, especially considering it's winter and super cold outside. But I'm glad I set a schedule for myself, it was very useful reminder.

Here's how I did with last week's exercise plan:

Monday 1/4
Yoga day 4 – done! I'm really loving this Yoga program and look forward to doing it everyday.
Couch to 5K WK1 day 1 – not done. The weather and icy conditions kept me inside.
18 knee pushups – done! And boy were my arms and chest sore!

Tuesday 1/5
Yoga day 5 - done!
30 minutes Elliptical trainer – The roads were still icy and the boys were still home from school so I didn't get to the gym.
18 squats – done! Plus I added shoulder raises with the squats to make them more of a cardio workout and work on my arms. It felt good!
15 crunches – done! Crunches are the worst, but they are so important for a strong core.

Wednesday 1/6
Yoga day 6 - done!
Couch to 5K WK1 day 2 - I did 40 minutes on the elliptical at the gym instead. It was too cold to run outside (OK too cold if you consider 34 degrees cold, which I do!) and I don't like doing the stop and go running this program needs on the treadmill. I felt like I got a good workout on the elliptical though.
20 knee pushups - done!

Thursday 1/7
Yoga day 7 - done!
30 minutes Elliptical trainer - not done :-(  I didn't get to the gym today. Some work issues kept me at home and Thursday is a short day for my 5-year-old so somehow gym time got lost int he shuffle. I'll need to be better in the future about making it a priority.
20 squats - done! With shoulder raises!
20 crunches - done!

Friday 1/8
Yoga day 8 - done!
Couch to 5K WK1 day 3 - Again the cold kept me from running, but I did take a 40 minute walk once it got sunny (to the store to grab some groceries) and got to the gym and did 40 minutes on the elliptical. 
25 knee pushups - done! Though this was tough, I'm really glad the Fitness 22 Pushup app gives you rest time in between sets, I needed it!

Saturday 1/9
Yoga day 9 - done!
26 squats - done! I added shoulder raises to the first 20 but had to put down my 5 lb weights for the last 6 because my arms were tired.
25 crunches - done!

Sunday 1/10
Yoga day 10 - done!

Thoughts: Well now I can see why I only had a .2 pound weight loss this week. I only did cardio for 2 of the 7 days, and if I want to burn off that fat, I'm going to have to do more. One of my goals is to run a half-marathon this year, but as a pretty newbie runner, it's hard to get up the motivation to get out and struggle through a run when the weather is a (cold to me) 30 degrees. I may have to focus on things I can do at the gym and then try to sneak in a run when the weather gets warmer (like maybe to 50? I know, I'm a wimp!). But the daily yoga is the BEST! Not only do I feel better but it's really helping with my strength and flexibility. I love it!

So keeping in mind what I did (and didn't) do last week, here's my new exercise plan for this coming week:

Exercise Plan 1/11 – 1/17

Monday 1/11
Yoga day 11 – I’m doing Yoga with Adriene’s 30 Days of Yoga Challenge
30 minutes Elliptical trainer – I’ll be using the elliptical trainer at the gym
27 knee pushups – I’m using Fitness22’s Pushups app (it’s free!)

Tuesday 1/12
Yoga day 12
30 minutes Elliptical trainer 
32 squats – I’m using Fitness22’s Squat Workout app (it’s free!)
29 crunches – I’m using Fitness22’s Sit Ups app (it’s free!)

Wednesday 1/13
Yoga day 13
30 minutes Elliptical trainer 
28 knee pushups

Thursday 1/14
Yoga day 14
30 minutes Elliptical trainer
36 squats
30 crunches

Friday 1/15
Yoga day 15
30 minutes Elliptical trainer
29 knee pushups

Saturday 1/16
Yoga day 16
40 squats
33 crunches

Sunday 1/17
Yoga day 17

So as you can see, I removed the C25K running and replaced them with gym days on the elliptical. I'll try to get out and do a run depending on the weather, but I'll also try to go to the gym at least 5 days this week and get that 30 minutes of cardio. I'll also see if there's the opportunity to get some additional cardio in, like a walk or an extra gym day, if I can.

Have a great week!

- c


*just an FYI – I don’t get any compensation from the links on this page. They are just to let you know which program I am doing. Feel free to try them out yourself!

Friday, January 8, 2016

Weekly Weigh In #1 - 1/8

Starting weight - 232.2
Last week's weight - 232.2
Current weight - 232.0
Weight lost this week - .2
Total weight lost - .2

Thoughts - So I lost .2 pounds. That is . . . a little disheartening, to be honest. True, some unexpected weather cut my cardio workouts in half, but overall I did really well on eating under my calorie counts and getting some kind of cardio and strength training exercise each day. But I'm going to be positive, a loss is a loss, even a super tiny, minuscule one :-P

Maybe it's just my body adjusting. I know next week will be better!

Have a great weekend!

- c