Friday, July 27th
Breakfast: Kashi blueberry cluster cereal; frozen blueberries; almond milk; coffee with the fixin's
Lunch: Tuna lettuce wraps (I mix light tuna in water with greek yogurt and pickle relish); pretzels; apple; water
Dinner: The neighbors had a happy hour and I had 2 pieces of pepperoni pizza; blueberries and strawberries; this awesome ramen noodle cabbage salad with cashews; 2 s'mores bars (Yum! Need the recipe!); water
Saturday, July 28th
Breakfast: Kashi Go Lean triple berry crumble; frozen blueberries; almond milk; coffee with the Cinnabon creamer
Morning Snack: Apple and an Iced Coffee with Cinnabon creamer
I hit the road to Iowa to pick up my husband and kids. Wade finished RAGBRAI which stands for the Register's Annual Great Bide Ride Across Iowa. Over 500 miles of fun, hot, and humid bike riding. Doesn't sound fun to me, but he SWEARS I'd have a blast. I also swore I'd never run a marathon, and I see where that's got me. Detroit October 2012! I will not get cocky about it until I successfully finish it.
Snack and Lunch: While waiting for him, I hit McDonald's for a Fruit 'n Yogurt Parfait. Don't knock'em til you try one. They are 160 calories worth of pure yumminess. He arrives and we celebrate with 2 Miller Lites, followed by a trip back to Dubuque and we stopped at Culver's. I planned out Culver's so I could partake in a Butterfinger short concrete. Think of a DQ Blizzard - good! Anyway, before the concrete I had the Garden Fresco Salad with raspberry vinaigrette dressing. On the salad was tomatoes, cucumbers, cheese, croutons, and red onions. Salad + Dressing = 240 calories.
Today was also my family reunion where my parents had my kids. We were late due to the RAGBRAI finisher, but we still made it to see family. My mom had a Leine's Summer Shandy waiting for me. Another good beer.
Dinner: After the reunion, we went out for pizza at the Shot Tower in Dubuque. I had 1 piece of pizza with everything, and 2 pieces of one that had chicken and other veggies on it. My kids were being a pain in the butt, and ordered chicken tenders and fries. After they saw the pizza, they opted for the pizza. AAAHHHHH!!!! Of course, my son's chicken tenders look so good, so I eat one with barbeque sauce. It was as good as it looked.
Sunday, July 29th (not as bad as I had originally thought)
Breakfast: Today started with my mom's AMAZING coffee cake. I ate way too much of it, and I also had coffee, blueberries and watermelon.
Lunch: Seafood and Crab Salad from Subway; Iced Tea
Gorgefest: I mean graduation party/dinner. Awesome fried chicken; great mac 'n cheese; cole slaw; chips/salsa, pita chips with this fantastic dip (asked for the recipe); pecan tarts (2); m&m's (too many to count); one cookie dipped in chocolate; Arnold Palmer Iced Tea
The post before this describes my run after this feeding frenzy. I could've gotten more graphic, but thought to spare people details. Too put it mildly, my belly had cramps and oh god, did it slow me down! But FINISHED it!
Monday, July 30th (I haven't been writing this, but I am drinking lots of water.)
Breakfast: Kashi Go Lean Triple Berry Crumble; frozen blueberries; almond milk; coffee with fixin's
Lunch: Green Monster (look for old post titles for the recipe)
Snack: Cherry Pie Lara Bar; Apple
Dinner: Turkey Burger on a wheat bun and edamame.
Tuesday, July 31st
Breakfast: Kashi go Lean Triple Berry Crumble; frozen blueberries; almond milk, coffee with fixin's.
Lunch: 1 egg and 2 egg white scrambled eggs with ham, onion, and cheddar cheese; 2 pieces of wheat toast with margarine and cinnamon and sugar.
Snack: Peanut Butter Cookie Lara Bar; Have I ever mentioned how good these are?
Dinner: From Costco I bought these Chickpea patties of some sort. I threw the box away to save room in my freezer so I have absolutely no idea on the nutritional value. I know they weren't bad since I read the label before purchasing them. I eat 2. I make a spinach salad with tomatoes, onion, and peppers topped with Strawberry Balsamic dressing.
I'm off to teach a Tabata Boot Camp, run with some Run 'n Wine girls, then have a couple beers.
Later!
Break
Tuesday, July 31, 2012
Sunday, July 29, 2012
The Power of a Text.
I am training for a big race in October and this weekend I had a step down week. Ran 12 last weekend and this weekend I was gearing up for "only" 9. Believe me, step downs are nice to have, especially for what my mind went through this weekend. Anyway, here is my weekend conversation I had with myself about this 9 mile run.
Friday night: Ok, I teach 2 TRX classes in the morning so I'll get up at 6am, run for an hour and a half and teach the classes.
Saturday morning: Ummmm...no. I'm sleeping in til 7, then I'll just run Sunday morning. Heck, I teach 2 classes and one of them I'm doing the workout anyway, so that counts for something, right?
Sunday morning: I wake up 3 minutes before my 7am wake up call to run my 9. NOT! This bed feels so good and heck, I'll just do it when I get up around 8. I crawl out of bed at 8:45 and I'm not feeling it. I'll just do it after my class tomorrow at 11:00am. It'll be hot, but jeepers, it's been HOT all summer so that's not that big of a deal.
Sunday afternoon: We drive to a graduation party and on the way there, I talk to my friend, Jen. She says she's going to run that evening. I tell her I still have to get my run in so I'll go with her. We agree to an early evening run. Meanwhile, at the graduation party, I absolutely gorge myself with all sorts of great food including mac 'n cheese, fried chicken, cole slaw, appetizers, and desserts which I eat way too much of. I will post my food journal later. So we leave the party and I tell my husband there is no way I can run because I just ate way too much. This is what ensues.
Friday night: Ok, I teach 2 TRX classes in the morning so I'll get up at 6am, run for an hour and a half and teach the classes.
Saturday morning: Ummmm...no. I'm sleeping in til 7, then I'll just run Sunday morning. Heck, I teach 2 classes and one of them I'm doing the workout anyway, so that counts for something, right?
Sunday morning: I wake up 3 minutes before my 7am wake up call to run my 9. NOT! This bed feels so good and heck, I'll just do it when I get up around 8. I crawl out of bed at 8:45 and I'm not feeling it. I'll just do it after my class tomorrow at 11:00am. It'll be hot, but jeepers, it's been HOT all summer so that's not that big of a deal.
Sunday afternoon: We drive to a graduation party and on the way there, I talk to my friend, Jen. She says she's going to run that evening. I tell her I still have to get my run in so I'll go with her. We agree to an early evening run. Meanwhile, at the graduation party, I absolutely gorge myself with all sorts of great food including mac 'n cheese, fried chicken, cole slaw, appetizers, and desserts which I eat way too much of. I will post my food journal later. So we leave the party and I tell my husband there is no way I can run because I just ate way too much. This is what ensues.
We run and I finish 8 miles. Only puked a little in my mouth once:)
Thanks, friend. If it wasn't for you, I would've run in the midday heat and regretted that I didn't do it the day before. Now that's the power of a friend and text messaging.
Friday, July 27, 2012
A little thing I do to make peanut butter a bit healthier.
I left you after I finished up lunch on Tuesday.
Dinner: My family was gone and I was by myself (how sweet it is!), so I got home around 4:30 and I was going to lay around and make myself a turkey burger. YUM! HOWEVER, I get a text from my friend who cuts my hair at 5:10 asking if my haircut was 5 or 5:30 that day. CRAP! She rescheduled that morning and I told her I'd be there by 5:00. UGH! The George Foreman was a fired up with my turkey burger ready to be cooked up. No can do now. Worse yet, I had a class to teach at 6:30 so it was prepare something now, or starve during class. I made myself a PB&J and headed out for the much needed haircut. I hate when I don't put appointments on my phone calendar...and also forget to set the alert. I mean...I did just reschedule this appointment that same morning. Short term memory loss for sure!
I taught a Tabata Boot Camp after the haircut, and I brought the group outside because it was under 95 degrees. Who would've thought that would've seemed cool? There was a breeze and made it feel 90. Woohoo!
Evening Snacks: I mixed peaches in lite syrup with nonfat cottage cheese when I got home and then also made some popcorn later. Throughout the day, I drank lots of my water concoction - sparkling key lime water with coconut La Croix. So good!
Wednesday, July 25th
Breakfast: I had a few squares of Frosted Mini Wheats left, so I mixed that with Special K with Berries Cereal. Added some frozen blueberries to keep the Almond Milk cold, not to mention the added benefit of the blueberries. The blueberries have 3 huge benefits: super healthy, super yummy, and keep the milk super cold. Now I cringe when I eat cereal without them because I feel like I'm eating luke warm cereal. I also had coffee with the Cinnabon creamer.
Lunch: A turkey and cojack cheese sandwich with Brownberry Wheat bread with a light layer of I Can't Believe It's Not Butter Spread. I also cooked up some baby spinach in a bit of olive oil. I'll be honest, I don't know if I would've made the spinach if I wasn't keeping this journal. Also, when you cook spinach, grab about twice what you think you need. SERIOUSLY, that stuff cooks up and it looks like nothing when you're done. Water.
Snack: Oatmeal Raisin Granola Bar and some watermelon
Workout: After my snack I went to workout. I ran 4 miles on the treadmill, and then headed to the free weights. I love free weights! They are way more functional than sitting on a machine, and they force your body to work several muscle groups, not just one.
3 sets of everything and I always practice active recovery. You'll never see me sitting around doing nothing. When I complete a set of anything, I'll go right into another set of something else while the muscle group I worked on before is resting. ACTIVE RECOVERY = TIME MANAGEMENT! You'll get out of the gym much quicker when you practice active recovery. Who has time to give yourself 15-30 seconds between sets? I don't!
(OK, just read this over to edit and noticed I wrote "everything", "nothing", "anything", and "something" in a total of 3 sentences, and I'm not fixing it cause I think it's funny.)
Concentrated Bicep Curls
Calf Raises
Tricep Dips
Chest Flys
Squats with dumbbell wood chops
Plank with dumbbell back rows
Finished up with a bunch of core action that concentrated on every single core muscle.
Workout lasted about an hour and 10 minutes.
Dinner: Another PB&J...I needed something quick because I had to get out of the house to teach TRX and Dude's Training. I really like Costco's Kirkland All Natural Peanut Butter. When you open a new jar, you'll see oil sitting at the top that you're supposed to mix up. I use a spoon and get it out. Yes, by the time you get to the bottom of the jar, it's not very moist, but I'm guessing I got a heck of a lot of fat and calories out of the jar by taking that first step. Plus, it tastes just as good in my opinion.
After work, I went home to change and head to a friend's house. I had some watermelon and ate a white peach on the way there. While there I had 2 1/2 Coors Lights while enjoying great conversation with friends I hadn't been able to hang out with in a while. So nice:)
Thursday, July 26th
Breakfast: Special K with Berries, Almond Milk, and Frozen Blueberries. Coffee with Cinnabon creamer.
Lunch: Lettuce salad with ham, cheese, and strawberry/balsamic vinaigrette dressing and a banana.
Snack: Chocolate Chip Cherry Torte LaraBar - Wow! So good!
Dinner: I went to Pizza di Pazzi in Elmhurst for a delicious meal with great company. They had $5 dollar Martini's so OF COURSE I HAD TO HAVE 2 extra dirty Ketel One Martinis with 2 blue cheese olives. I had 2 pieces of bread with Parmesan and olive oil, and I split the Orto salad with a friend and also split a chicken dish with her as well. The meal was fabulous!
Post-Dinner Fun: After dinner we headed across the street to Pints. There I had a Oberon Sky Beer and a Miller Lite.
Then the dreaded I'M-HUNGRY-SO-I MAKE-A-BAD-DECISION-WHEN-I-GET-HOME-SNACK!!!! - I made s'mores! What?! Well, they were good and all you gotta do is soften the marshmallows in the microwave. Ugh!!!
Dinner: My family was gone and I was by myself (how sweet it is!), so I got home around 4:30 and I was going to lay around and make myself a turkey burger. YUM! HOWEVER, I get a text from my friend who cuts my hair at 5:10 asking if my haircut was 5 or 5:30 that day. CRAP! She rescheduled that morning and I told her I'd be there by 5:00. UGH! The George Foreman was a fired up with my turkey burger ready to be cooked up. No can do now. Worse yet, I had a class to teach at 6:30 so it was prepare something now, or starve during class. I made myself a PB&J and headed out for the much needed haircut. I hate when I don't put appointments on my phone calendar...and also forget to set the alert. I mean...I did just reschedule this appointment that same morning. Short term memory loss for sure!
I taught a Tabata Boot Camp after the haircut, and I brought the group outside because it was under 95 degrees. Who would've thought that would've seemed cool? There was a breeze and made it feel 90. Woohoo!
Evening Snacks: I mixed peaches in lite syrup with nonfat cottage cheese when I got home and then also made some popcorn later. Throughout the day, I drank lots of my water concoction - sparkling key lime water with coconut La Croix. So good!
Wednesday, July 25th
Breakfast: I had a few squares of Frosted Mini Wheats left, so I mixed that with Special K with Berries Cereal. Added some frozen blueberries to keep the Almond Milk cold, not to mention the added benefit of the blueberries. The blueberries have 3 huge benefits: super healthy, super yummy, and keep the milk super cold. Now I cringe when I eat cereal without them because I feel like I'm eating luke warm cereal. I also had coffee with the Cinnabon creamer.
Lunch: A turkey and cojack cheese sandwich with Brownberry Wheat bread with a light layer of I Can't Believe It's Not Butter Spread. I also cooked up some baby spinach in a bit of olive oil. I'll be honest, I don't know if I would've made the spinach if I wasn't keeping this journal. Also, when you cook spinach, grab about twice what you think you need. SERIOUSLY, that stuff cooks up and it looks like nothing when you're done. Water.
Snack: Oatmeal Raisin Granola Bar and some watermelon
Workout: After my snack I went to workout. I ran 4 miles on the treadmill, and then headed to the free weights. I love free weights! They are way more functional than sitting on a machine, and they force your body to work several muscle groups, not just one.
3 sets of everything and I always practice active recovery. You'll never see me sitting around doing nothing. When I complete a set of anything, I'll go right into another set of something else while the muscle group I worked on before is resting. ACTIVE RECOVERY = TIME MANAGEMENT! You'll get out of the gym much quicker when you practice active recovery. Who has time to give yourself 15-30 seconds between sets? I don't!
(OK, just read this over to edit and noticed I wrote "everything", "nothing", "anything", and "something" in a total of 3 sentences, and I'm not fixing it cause I think it's funny.)
Concentrated Bicep Curls
Calf Raises
Tricep Dips
Chest Flys
Squats with dumbbell wood chops
Plank with dumbbell back rows
Finished up with a bunch of core action that concentrated on every single core muscle.
Workout lasted about an hour and 10 minutes.
Dinner: Another PB&J...I needed something quick because I had to get out of the house to teach TRX and Dude's Training. I really like Costco's Kirkland All Natural Peanut Butter. When you open a new jar, you'll see oil sitting at the top that you're supposed to mix up. I use a spoon and get it out. Yes, by the time you get to the bottom of the jar, it's not very moist, but I'm guessing I got a heck of a lot of fat and calories out of the jar by taking that first step. Plus, it tastes just as good in my opinion.
After work, I went home to change and head to a friend's house. I had some watermelon and ate a white peach on the way there. While there I had 2 1/2 Coors Lights while enjoying great conversation with friends I hadn't been able to hang out with in a while. So nice:)
Thursday, July 26th
Breakfast: Special K with Berries, Almond Milk, and Frozen Blueberries. Coffee with Cinnabon creamer.
Lunch: Lettuce salad with ham, cheese, and strawberry/balsamic vinaigrette dressing and a banana.
Snack: Chocolate Chip Cherry Torte LaraBar - Wow! So good!
Dinner: I went to Pizza di Pazzi in Elmhurst for a delicious meal with great company. They had $5 dollar Martini's so OF COURSE I HAD TO HAVE 2 extra dirty Ketel One Martinis with 2 blue cheese olives. I had 2 pieces of bread with Parmesan and olive oil, and I split the Orto salad with a friend and also split a chicken dish with her as well. The meal was fabulous!
Post-Dinner Fun: After dinner we headed across the street to Pints. There I had a Oberon Sky Beer and a Miller Lite.
Then the dreaded I'M-HUNGRY-SO-I MAKE-A-BAD-DECISION-WHEN-I-GET-HOME-SNACK!!!! - I made s'mores! What?! Well, they were good and all you gotta do is soften the marshmallows in the microwave. Ugh!!!
Tuesday, July 24, 2012
Food Journaling for 4 more weeks...Why???
Here I go again. A client wants to lose those nasty last 10 lbs, and what did I say? I said, "You should try food journaling!" Then, without even thinking about it, my statement was followed with, "I'll do it with you for 4 weeks!" So...here I go again, and can't wait to do this with a client who is determined to make her goal.
Typically, the average person can lose 1-3 pounds per week and that depends on several factors. They include: How much you need to lose. How much you already weigh in relationship to your height. Go to http://www.mayoclinic.com/health/bmi-calculator/NU00597/ to figure out your body mass index (BMI). By figuring out your BMI, you can get a better indication on what you'd like (or need) to lose. How much are you willing to exercise. And finally, how will you track your food intake. Notice these are not questions...rather statements. All four of these factor in on how you will succeed. Think about this first before turning those statements into questions for yourself.
Each person is different, and remember...slow and steady weight loss is a heck of a lot better than rapid weight loss. Studies have shown that slow and steady weight loss will keep the weight off longer and hopefully forever. Rapid weight loss tends to not be as effective since most will put on pounds after they lose the weight. Why???? Because they are hungry and never really taught themselves how to eat right.
What I learned from food journaling from January to March this past year is this...
1. I was able to put myself on a eating schedule. No more mindless eating!
2. I gave up all soda!
3. I gave up artificial sweeteners (except those found in gum).
4. I learned to recognize the difference between biological hunger and emotional hunger.
5. Can't forget social hunger! That can be tricky. You're not actually hungry, but the awesome food is EVERYWHERE and it's SO GOOD!
6. I'm still able to eat everything in moderation. That is nice.
7. Lastly, I learned how powerful I was from the experience.
Who's in? Feel free to join me in this 4 week food journaling experience. Why not?
I start today, Tuesday, July 24th and this will continue on until August 21st.
Tuesday, July 24th
Breakfast: Frosted Mini Wheats, Frozen Blueberries, and Almond Milk; Coffee with Cinnabon creamer. Yummy and filling!
Lunch: 1 egg and 2 egg white scrambled eggs with onion, ham, spinach, and cheese. A piece of Brownberry Wheat toast with margarine and grape jelly. A big glass of Key Lime Sparkling water.
The rest will be included in my next post.
Happy Journaling! Let me know if you'll be joining me!
Jill
Typically, the average person can lose 1-3 pounds per week and that depends on several factors. They include: How much you need to lose. How much you already weigh in relationship to your height. Go to http://www.mayoclinic.com/health/bmi-calculator/NU00597/ to figure out your body mass index (BMI). By figuring out your BMI, you can get a better indication on what you'd like (or need) to lose. How much are you willing to exercise. And finally, how will you track your food intake. Notice these are not questions...rather statements. All four of these factor in on how you will succeed. Think about this first before turning those statements into questions for yourself.
Each person is different, and remember...slow and steady weight loss is a heck of a lot better than rapid weight loss. Studies have shown that slow and steady weight loss will keep the weight off longer and hopefully forever. Rapid weight loss tends to not be as effective since most will put on pounds after they lose the weight. Why???? Because they are hungry and never really taught themselves how to eat right.
What I learned from food journaling from January to March this past year is this...
1. I was able to put myself on a eating schedule. No more mindless eating!
2. I gave up all soda!
3. I gave up artificial sweeteners (except those found in gum).
4. I learned to recognize the difference between biological hunger and emotional hunger.
5. Can't forget social hunger! That can be tricky. You're not actually hungry, but the awesome food is EVERYWHERE and it's SO GOOD!
6. I'm still able to eat everything in moderation. That is nice.
7. Lastly, I learned how powerful I was from the experience.
Who's in? Feel free to join me in this 4 week food journaling experience. Why not?
I start today, Tuesday, July 24th and this will continue on until August 21st.
Tuesday, July 24th
Breakfast: Frosted Mini Wheats, Frozen Blueberries, and Almond Milk; Coffee with Cinnabon creamer. Yummy and filling!
Lunch: 1 egg and 2 egg white scrambled eggs with onion, ham, spinach, and cheese. A piece of Brownberry Wheat toast with margarine and grape jelly. A big glass of Key Lime Sparkling water.
The rest will be included in my next post.
Happy Journaling! Let me know if you'll be joining me!
Jill
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