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

Excuses...excuses

So, I haven't blogged since FEBRUARY! I have been going back & fourth on which excuse to use but I thought I would give you my top 3:

1: So, I ran my first half marathon. Good, right? I ran it in 2 hours and 5 minutes, averaging 10 minute miles! :) But guess what happened after... I got tendinitis. Painful, to say the least. It took me over 6 weeks to get my stubborn self to the doctor and start physical therapy but I am in the midst and feeling much better.

2: During the above, I became the Pool Manager at my work. Did I mention I found this out 2 weeks before it was supposed to open? So, I have gone from working 40 hours to 55 hours a week and time is not on my side right now. Who has time to exercise after working 15 hours in day? Did I mention I am a single mom?

3: I have been on a Diet Coke binge and I have been thoroughly enjoying it. (Free Diet Coke at work... working over 10 hour days...yeah, that is a lot of Diet Coke).

Excuses are for the birds and I need to get my ducks in a row and my ass on a treadmill!

So, here is to revamping this blog and creating a fresh start! I still have over 4 months to accomplish my 2012 goals so I best be gettin' to work!

This all came about during a canyon drive with my Auntie this past weekend. We were driving home from our family reunion and we were talking about a few health challenges she is going through. So, I suggested she and her daughters, my mom and any other women in our family who wanted to meet once a week with weekly goals and motivate each other to become healthier women! We all shared our goals tonight and the following are what I committed to:

1: Give up sugar (less than 6 grams a day)

2: Give up flour

3: No more soda

4: Drink a gallon of water a day.

5: Exercise 5 days this week for 60 minutes

This will be a challenge, to say the least. But my body needs this! I need a cleanse to get out all these toxins! So, here we go! This is me, RECOMMITTING to be FIT!