Day... 15?

 

Don't worry... I am still here & still working towards my goals. Life took over for a few days & I didn't get to blogging & I wasn't watching everything I ate but I didn't get too off track. That is what's important... that even if you get off track that you hurry & get back on. I am not striving for perfection & I know I will have my off days where I eat ice cream & skip the gym. But, my eye is still on the prize & I WILL accomplish my goals. I am enjoying the journey of changing my entire lifestyle. So, cheers to a few days off and an even bigger cheers to getting back into the groove!

 

What I Ate Today

Carbrite Bar {200 calories}

30 almonds {210 calories} & 2 tablespoons of natural peanut butter {200 calories}

1/2 cup cottage cheese {100 calories} & mixed berries {70 calories} & Asparagus {75 calories}

Oatmeal Protein Shake {280 calories}

Basil Pesto Tilapia {120 calories}, broccoli {25 calories} & Asparagus {50 calories}

 

 

Total Caloric Intake: 1330 calories {80 calories over my goal}

I went a little over my goal today but I ate super healthy & ate calories that really counted!

PS. I have been drinking TONS of water. About 1 gallon a day. :)

 

Exercise

5 minute warm up walk up walk

Ab crunch routine {200 crunches}

Shoulders & more abs {3 different shoulder workouts & 3 different ab workouts mixed}

Upper back {1 exercise}

Pecks {1 exercise}

10 minutes on the elliptical

{I got off work late today & was rushed}

 

 

Overall, good day! It was nice not to think for a few days but I definitely felt my energy levels fall and didn't feel 100%. Eating healthy & working out really makes a difference. Not only am I seeing a difference in the mirror but I feel SO much better!

 

Healthy Wishes,

Alex

Day 9

 

What I Ate

Celery {30 calories}, 2 Tablespoons Natural Peanut Butter {200 calories}

1/2 cup Cottage Cheese {100 grams}, Mixed Berries {70 calories}

1/2 Wasabi Burger {I don't like figuring this out right now}

26 Almonds {182 calories}

Brown Rice {150 calories}, Tuna {75 calories}, Mayo {100 calories}, Asparagus {75 calories}, 1tablespoon of EVOO {120 calories}

 

Total Caloric Intake: 1102 calories + 1/2 Wasabi Burger

{So I probably went over a little bit today} 

 

Exercise

12 minute HIIT on the Treadmill

Bicep & Triceps

15 minutes on the bike

{quickie today}

 

I really don't feel like blogging but for whatever reason, this is making me feel accountable so there ya go! Good night!

 

Healthy Wishes,

Alex

Day 8

What I Ate

 

Oatmeal {120 calories}, Coffee {0} Calories

1/2 Cup Cott. Cheese {100 calories}, 15 Blackberries {31 calories}, 15 Pecan Halves {150 calories}

Veggie Patty {160 calories}, Broccoli {50 calories}

Celery {30 calories}, 4 tablespoons of Natural Peanut Butter {400 calories}

 

Total Caloric Intake: 1041 {209 UNDER my goal}

I am not trying to stay under my goal, it is just happening. I never feel too hungry {only if I go longer than 4 hours between meals} but I am not starving myself. If it wasn't 11:15pm, I would go eat something right now just because I can. :)

 

Exercise

15 minutes on the elliptical

Shoulders & Back

12 minutes on the treadmill {HIIT Training}

Abs

7 minutes on the bike

{This was a good workout! I was sweating like it was going out of style!}

 

HIIT stands for High Intensity Interval Training. Basically, I start the treadmill at 4.0 and take the first 4 minutes to get to 6.0. Then, I sprint for 30 seconds at 8.5-9.0 and run for 30 seconds at 6.5. I do six sets {6 minutes}. The last 2 minutes are cool down.

 

Weigh In

Today marked one week & I weighed myself {See right side of blog 10.08.2012} and I lost 1.5 lbs this week! If I at least keep that up, I should be down 18 more pounds by the end of the year, totaling 30 pounds lost this year!! I can totally do this!

 

MOTIVATED!

 

Healthy Wishes,

Alex

 

 

Day 7

 

What I Ate

2 eggs {160 calories} 1/8 cup shredded cheese {27.5 calories}

In & Out Protein Burger {240 calories}, fries {395 calories}, Diet Coke {0 calories}

Veggie Patty {160 calories}, Broccoli {50 calories}

 

Total Caloric Intake: 1032.5 calories

{I am allowing myself one cheat meal a week. I am going to try not to eat something way out of control and I will try to stick within my calorie limit as well.}

 

Exercise

Today was my rest day so no exercise.

 

Healthy Wishes,

Alex

Day 6

 

What I Ate

2 Veggie Patties {320 calories} Broccoli {50 calories}

Starbucks Skinny Carmel Macchiato {140 calories} 

3 celery sticks {15 calories} 2.5Tablespoons of Natural Peanut Butter {300 calories}

{not in picture} Chicken {4oz, 110 calories}, Asparagus {75 calories}, 1/4 an Avocado {60 calories}

 

Total Caloric Intake: 1070 calories

{I am allowing myself one treat a week... hence the Starbucks. I was surprised how low the calories were in it & it had 11 grams of protein?!?!}

 

 

Exercise

Since I did so much cardio the night before, today I just warmed up for 10 minutes on a bike, did lower body weights and crunches.

 

Healthy Wishes,

Alex

Day 5

Exercise

30 minutes on StairMaster {405 calories} 30 minutes on the bike {262 calories} 30 minutes on the elliptical {339 calories} 15 minutes on the treadmill {164 calories}

I didn't do any weights today, I just focused on cardio.

#beastmode



 

Foods I Ate

 

3 small celery sticks {30 calories} & 2 1/2 tablespoons natural peanut butter {300 calories}

30 almonds {210 almonds} & 1 green apple {130 calories}

3.5 oz. Salmon{165 calories} & grilled veggies {58 calories}

Half a Cafe Rio Shredded Chicken Salad {Approximately 425 calories}

 

 

Total Caloric Intake: 1381 calories

 

Today was great! I was a little nervous about going to Cafe Rio... worried I would eat too many calories & overeat but it was fine. It is amazing how many calories are in one meal! I have been able to eat an entire Cafe Rio salad in one sitting... that is over 900 calories! Not a big deal if you don't eat alot throughout the day but that takes up most of a full days caloric intake! It also slows down the metabolism if you don't eat through out the day so saving most of your caloric intake for one meal is not good.

I also spent some time at my family's homes...Oreo's, twinkies, tootsie rolls, fudge pops, ect at my parents & my brother made an ice cream latte in front of me. Surprisingly, it wasn't hard to say no. Because I am so dedicated and already have my mind made up that I am not eating those foods on a regular basis, I don't have to think about it.

 

Healthy Wishes,

Alex

Day 4

 

Food I Ate

 

McDonald's Oatmeal {290 calories}

Iceberg Wedge Salad {187 calories}

Artichoke Salmon {560 calories}

2 Veggie Patties {320 calories} Broccoli {30 calories}

 

{I estimated on the Iceberg Wedge Salad and Artichoke Salmon. You really have to break things down when you don't make it yourself.}

 

Total Caloric Intake: 1387 calories

 

Exercise

{I was not feeling it today so my workout was weak.}

Shoulders, Upper Back

Arc Trainer for 10 minutes

 

Today I was dragging. After work I just wanted to go home so my workout was cut short. I went over my calorie intake goal by 137 calories... I blame the Salmon lunch. So good, so healthy but lots of calories.

 

Healthy Wishes,

Alex

Day 3

 

I would first like to mention that I was offered Oreo's and milk and said no! I sat and watched everyone eat them {including the dog} and I didn't cave! I thought about it but added up my calorie intake and knew I couldn't.

 

What I Ate

Oatmeal Banana Pancakes {first time and so good!}

I put a 1/2 cup of oatmeal in the blender. Blended it till it was milled. Added 4 egg whites and cinnamon. Cooked them like a normal pancake and added banana slices. I put 1 tablespoon of natural peanut butter on top. {363 calories}

 

Edamames {50 calories} Almonds {210 calories}

 

Turkey Pear and Apple Salad

1 cup shredded turkey {100 calories} 1/8 cup walnuts {90 calories} 1/4 cup apples {16 calories} croutons {20 calories} side of Honey Mustard Vinaigrette {31 calories} TOTAL: {287 calories}

 

Small hamburger patty {150 calories} Baked fries {160 calories} Corn on the cob {140 calories} Broccoli {25 calories}

 

Total Caloric Intake: 1385 {Over goal by 135... good thing I didn't eat Oreos. :) }

 

Exercise

12 minutes on treadmill of HIIT training

Abs {ground crunches and TRX bands}

Biceps & Triceps

Stairmaster for 20 minutes

 

Today was the first day I had cravings but I got through it. I need to stay dedicated and determined.

I got this.

 

Healthy Wishes,

 

Alex

 

Day 2

 

The Food I Ate

 

Oatmeal {150 cal} with Chia seeds {1/2 tbsp 30 cal} and one Banana {90 cal}. Black Coffee {0 Cal}

Chicken w/ Mrs Dash {4 oz, 110 cal} Spinach {20 cal} Boiled Egg {70 cal} Chia Seeds {1 tbsp, 60 cal} Oil & Vinegar {72 cal}

Almonds{30 pieces, 210 cal} Edamames {60 cal}

Salmon {4oz, 131 cal} Mixed Veggies{70 cal}

Veggie Patty {160 cal}

 

Total Caloric Intake: 1053 

{That is 197 under my goal. I didn't mean to stay that much  under but I am just not that hungry. Eating so often and eating healthy foods that metabolize slow is keeping me full}.

 

 

Exercise

 

12 minutes of HIIT (High Intensity Interval Training} on the treadmill

Crunches {I do my own routine including 250 crunches}

Assisted Squats with 50 lbs, Leg Press with 90 lbs, Single leg Squats, Leg lift, Calf Raises

 5 minute jog

7 minutes on the bike

{My legs were super sore so I didn't want to push it too hard that I wouldn't want to do cardio tomorrow}.

 

Today went well. No big temptations. Drank at least a gallon of water. My energy is higher, I am sleeping well and overall, I feel healthier.

 

Healthy Wishes,

Alex

Day 1

 

What I Ate

 

Oatmeal {150 cal}, Chia Seeds {60 cal}, Banana {90 cal}, Black Coffee with Stevia {O cal}

Cottage Cheese {100 cal}, Mixed Berries {70 cal}

Chicken {4oz, 110 cal}, Spinach {20 cal}, Italian 'spray' dressing {10 cal}, Boiled Egg {70 cal},

1/2 tbsp Chia Seeds {30 cal}

Tilapia {100 cal}, Egg Roll {180 cal}, Broccoli {25 cal}

{not in picture} Natural Peanut Butter {2 tbsp, 200 cal}, 2 celery sticks {25 cal}

 

Total Caloric Intake: 1240 Calories (that is 10 under my goal)!

 

Exercise

 

Cardio: I did 20 minutes on the bike {175 cal}, 12 minutes of HIIT training on the treadmill {175 cal)} & 20 minutes on the stair stepper {233 cal}. {total of 583 calories burned during cardio}

 

Weights:I did crunches, one ball exercise and plank. I also did shoulders and upper back.

 

All in all, day one was easy peasy. :) I never felt hungry and just knowing that I can't eat anything else, the thought of sneaking a bowl of cereal or toast before bed is not even an option.

 

I want to explain HIIT training and go into detail a little bit on my exercisers but my daughter won't sleep and we have to be up and out of the door by 7am. {mommy duties call}

 

Healthy Wishes,

 

Alex

 

 

 

 

 

Breakfast*Food Highlight*Weigh In

 

Here is to a healthy & happy 90 days!

 

Oatmeal {150 cal}, Chia Seeds {60 cal}, Banana {90 cal}, Black Coffee with Stevia {O cal}

 

My goal is 250 calories per meal {5 meals per day} so the next meal I eat will have to be less calories.

 

FOOD HIGHLIGHT: CHIA SEEDS

 

I was recently introduced to Chia Seeds via a girl I follow on instagram. They are packed with Omega-3, protein, antioxidants and fiber. They don't have any flavor and can be added to anything.

1 serving: 1 tablespoon {60 calories, 3g protein, 5g fiber and 2.5 Omega-3}

What an easy way to add some extra nutrients to a meal!

 

WEIGH IN:

 

Since today is day 1, I jumped on the scale to see how much I weigh. I am not too concerned with how many lbs I am but it is a good weigh to measure part of the success. The scale and I weren't getting along... not because I didn't like the number but because he kept giving me different numbers. I probably weighed myself 20 times! So, after I got it to say the same number a few times in a row, I decided to go with that. So, Day 1 of this 90 day challenge, I am at 168.7.

Prepping Food

 

 

 

 

Tonight I prepped some food for the next few days.

 

Almonds (30 per serving, 7 calories per almond)

Cottage cheese (half a cup)

Chicken (4 oz., sprinkled with Mrs. Dash, baked at 350 for 40 minutes)

Tilapia (fried in olive oil)

Natural Peanut Butter (2 tbsp per serving)

Boiled eggs

Celery

Boiled Edamames

Frozen Berries (1 cup, left to thaw in fridge)

Steamed Broccoli

Bananas

 

I will also eat oatmeal, protein shakes, sweet potatoes and a few other items but these portioned out foods will help me to always have something to grab and go!

 

Healthy Wishes,

Alex

90 Days till 2012

Tomorrow is Monday October 1st {First of the week and first of the month... best time to start some healthy goals}! I also have 3 more months to attain my 2012 goals so it is time to pick up the pace & sprint to the finish line!

I have made HUGE improvements this year. I ran my first half marathon, I have lost 10-12lbs (I will weigh tomorrow), I eat healthier and exercise 5-6 days a week. So far, so good. But I have hit a wall and no matter how much I exercise, I can't seem to get out of this 3 pound range. So, here is my plan for the next 90 days:

10 Goals to Attain my 2012 Goals

1. 5 meals per day, 250 calories per meal
2. 1 gallon of water (minimum) per day
3. No added sugar (less than 6 grams per day, except from fruit)
4. No flour
5. No Diet Coke
6. Sleep 7 hours per night
7. 60 minutes of cardio, 5 days per week
8. 30 minutes of weights (minimum), 5 days per week
9. Integrate HIIT training into workouts (I'll explain this in another post)
10. Yoga 2x per week.

And document everything!

I am excited for these last few months of 2012. I will do my best to post workouts, recipe ideas and other tid bits of knowledge I learn along the way.


Healthy Wishes,

Alex