June 19, 2013

FOOD:

Breakfast - peach Greek yogurt
Snack - Protein shake:  almond mild, choco powder, banana and ice
Lunch - Turkey sandwich
A couple hours after my sandwich, my in-laws came up for a visit and wanted to take us to the local burger joint.  I wasn't hungry so I snacked on a few onion rings and a few bites of my son's oreo shake.  My body was hating me for it!...Stomach ache!!  Plus, I felt SICK from the junk overload!
Water - 10 c.

Exercise:
2 1/2 mile morning walk

Evening WOD:

12 Min. AMRAP
25 sit ups
15 air squats
10 push ups

Rounds:  7 + 27 (25 sit ups & 2 air squats)

Rest 6 mins.

12 mins. AMRAP
200m. run
10 knees to elbow
10 squat thrust (burpee in slow motion is what it looked like)

Rounds:  5 + 8 (knees to elbow)  We stagger started so there wouldn't be a jam on the bars...my order was k2e, squat thrust, then run.

June 18, 2013

I skipped my usual morning walk because I had my yearly physical appointment this morning, where I had to go in fasting.  I don't do well without food (I'm going to be tested to see if I am possibly hypoglycemic) so I thought I would sleep in as long as I could so I wouldn't realize I was hungry.  My workout came in the evening instead.

FOOD:
Breakfast - 1 apple muffin
Lunch - dutch oven potatoes with ketchup
Snack - 1/2 a chocolate muffin
Dinner - chocolate protein shake and 1/2 an apple (1/2 because everyone stole my other half!)
Water - 10 c.

WOD:

Because the challenge ended, I needed to time myself for the mile to see how I (hopefully) improved.  The wind was super strong, so I am going to time myself again one of the these days to see how accurate it was, but I was able to complete my mile in 7:57...that's 40 seconds faster!  After my run I met up with the group for the WOD...

3 rounds:
20 pull ups (assist from the band)
Run 500m

Time:  9:45

Challenge - End of Week 6

Exercise:
Walk 2 1/2 miles

(I need  to go up to the track later to time my 1600m/1 mile run.  Hopefully I can also get in my xfit WOD this evening, although I am suppose to go somewhere at 7pm so we will see how the the day plays out.)

FOOD:
Breakfast - strawberry Greek yogurt
Snack - (2) chocolate covered banana slices
Lunch - Quesadilla with leftover ground hamburger & a piece of my strawberry shortcake birthday cake
Snack - slice of homemade wheat bread
Dinner - hamburger (no bun), handful of homemade fries, handful of Doritos, dill pickle and blueberry smoothie.

Today marks the OFFICIAL end of the 6 week challenge, although I was texted and told it ended on Saturday, I decided to go with today since we started it on a Monday.  Regardless, I have realized something through this 6 week journey.  I realized this wasn't JUST a 6 week challenge, but a challenge I am hoping to embrace from here on out.  The changes that I have seen in myself in the short amount of time were eye opening for me.  The measurements, the weight loss, changes in my clothes, comments from others, not feeling so bloated, the improvements in my times, the list goes on and on.  I saw this on Pinterest, and even though it mentions 12 weeks, this was a 6 week challenge and I saw these kinds of changes within that time frame...

I have to say, I am so proud of myself for doing this challenge and seeing it through to the end.  I haven't looked this way since my sophomore year of college or even high school.  When I first started Crossfit, I considered myself an active person.  I was a runner only then, doing a few races here and there, but when the school year started it was harder for me to stay committed to the running, especially in the colder months.  I saw Crossfit as an opportunity to become more active and to enjoy working out with friends, some I didn't even know yet.  I was 130 lbs. and a size 8 in jeans and with 4 kids, I was thrilled by that.  However, within a few weeks of joining Crossfit, I had lost 5 pounds and a pant size without trying.  For me, I think it was drinking a lot more water that helped with that aspect.  It's funny because when this challenge came about I knew I wanted to try it because I had felt myself slipping back towards those size 8 jeans.  Again not bad, but I knew what I had.  At that point, I was starting to eat crappy and making excuses, saying that I worked out hard so I earned that bowl of ice cream, candy bar, piece of cake, etc.  I knew I had an addiction...to sugar, and it was bad!  I wanted to see in this challenge if I could do just that; challenge myself!  My biggest challenge...sugar!  Throughout the 6 weeks, I wasn't 100% perfect 100% of the time, but I was conscience and tried to make better choices throughout.  My favorite go-to sweet were the Dole Banana Dippers.  I was able to eat my chocolate in a way without feeling guilty.  They are delicious...if you like bananas and dark chocolate!  (I got a large box at Costco, but I am sure you can fin them at about any grocery aisle...in the frozen section.)

Something that was brought to my attention during the challenge was the way I felt.  It wasn't just about the physical change, although that was nice too.  For the past 10 years or more, my body has been sensitive to food.  Fried foods and dairy tend to upset my stomach the most.  I try to watch my intake in those food areas, but I'm only human and I do like french fries and ice cream!  Last night as I enjoyed a taco salad for dinner I decided I would finish the meal off by eating the shell, which had been deep fried.  Since I have avoided fried foods for the past month and a half, eating the taco shell reminded me of how my stomach used to hurt by those kinds of foods.  It's funny how your body has to remind your brain what foods are bad for you.  Like I mentioned, I am only human so I don't plan on giving up fried foods or unhealthy junk food forever, but I definitely hope from here on out I am more aware of what I am eating!

Okay so here are the final results....drum roll please... :)

END OF WEEK 6:

Measurement Updates (As of 06/17/13):

Thigh - 19 1/4" (down 2  1/4")

Calf - 13" (down 3/4")

Chest - 29 1/2" (down 3")

Hips - 31" (down 2 1/2")

Waist - 25" (down 3 3/4")

Bicep - 9 3/4" (down 3/4")

Total inches lost:  13"

Weight - 120 lbs.

Total weight lost:  10 lbs.

Comparison Run (1600m/1 mile)

Beginning of the challenge - 8:37
End of the challenge - 7:57 (40 seconds faster than my initial time!!)

June 14, 2013

WOD

Repeat 3 times for time:

50 m. walking lunges
50 single jump ropes
10 push ups
25 sit ups

Time:  9:33

FOOD:

Breakfast - Strawberry Greek Yogurt

June 13, 2013

Exercise:

Morning walk:  2 1/2 miles
Run:  1 1/2 miles

(It took me about 12 mins. to complete...I didn't time it too precisely.)  I am going to start doing that...running after my morning walk.  It felt great!  Another change I am going to make...so after walking I have been coming home to stretch*, but I am going to wake up a few minutes earlier so I can get that in first thing.  Sometimes when I get home, my life takes over and I get too busy to get it in and I am missing it.  Plus, I am afraid to start losing my ability to do push ups. :)

*STRETCH:  Before starting my xfit WOD's I would start each morning with this same stretching.  It is fast and gets me more awake by the time it is time for the work out.

run 400 m
cobra
reversal cobra
10 push ups
10 sit ups
mountain climbers
10 air squats

The saying is: "My warm-up is your work out."

FOOD:

Breakfast - Peach Greek Yogurt
Snack - piece of chocolate cake (after baking 4 sheet cakes, I had to taste test to see if they were poisonous before serving! ;) )
Lunch - (1) burrito
Dinner - dutch oven potatoes, roll, piece of sheet cake
Water - 9 c.

Challenge - End of Week 5

Exercise:  Morning Walk:  2 1/2 miles

One week left in this challenge, and I can't believe the changes I have seen so far!!

END OF WEEK 5:
Measurement Updates (As of 06/12/13):

Thigh - 19 3/4" (down 1 3/4")
Calf - 12 3/4" (down 1")
Chest - 30 3/4" (down 1 3/4")
Hips - 31" (down 2 1/2")
Wasit - 25 1/2" (down 3 1/4")
Bicep - 9 3/4" (down 3/4")

Total inches lost:  11"

Weight - 123 lbs.
Total weight lost:  7 lbs.

FOOD:
Pre-walk - banana
Breakfast - 1/2 muffin
Lunch - grilled cheese with chips and salsa
Snack - fruit leather
Dinner - hamburger
Water - 10 c.

June 11, 2013

Walk:  2 1/2 miles

My Own WOD in my family room when I got home:

10 mins. AMRAP

10 air squats
10 push ups
10 sit ups

Rounds:  9 + 10 squats.
I was hoping to get in 1 round/minute, but the push ups slowed my down.  I did want to do all REAL push ups though, instead of hand release like I was tempted to switch to.  As crazy as it sounds, it felt good to push it again, after just a few days.  The walking with my friends is fun, but I know I'm not pushing myself like I know I can!

While things are still being sorted out on where our Crossfit group can meet, some of us met up at the elementary school playground last night and did a workout together.  Here's what we did:

4 rounds for time of:
20 air squats
15 toes to bar
run 400 m

Time:  14:40

FOOD:

Breakfast - banana (pre-walk snack) & choco. protein shake
Lunch - 6" flatbread breakfast sandwich from Subway (egg whites, American cheese, green pepper, yellow pepper, tomato, spinach and Chipolte sauce.
Snack - banana
Dinner - blueberry Greek yogurt, slice of homemade wheat bread & choco. protein shake
Water - 10 c.

June 10, 2013

My Crossfit group is still making arrangements for where we can now meet and what we can do with the area we will have to work with.  This summer is bringing changes and challenges, however I am still finding ways to work out.  I need to start running again on my own, but for now I have been walking about 2 1/2 miles each morning with 3 friends of mine.  The Crossfit group met last night for a work out, but I had family over for dinner at the time they were meeting so I was unable to meet up with them.

Exercise:  Walked 2 1/2 miles towards Ox Valley (hills to climb :) )

FOOD:
Breakfast - Choco Protein Shake
Lunch - 1/2 turkey sandwich
Snack - 2 handfuls of tortilla chips with salsa
Dinner - hamburger (w/o bun), watermelon, dill pickle chips, corn
Water - 11 c.

June 7, 2013

AMRAP 20 minutes
Run 3 laps around gym
25 sit-ups

Rounds:  6

Yesterday our Crossfit group was notified that we would no longer be able to use the facility we had been using, so this morning Trudy and I met at Darcy's house for the workout.  We ended up running 6 laps around the (long) driveway and then doing our 25 sit-ups.  It ended up being really fun listening to our loud music and being in the outside fresh air.  I can't say we will be as thrilled by the idea when the weather gets hotter!  Before the workout, I went for a walk with 3 of my friends.  It ended up taking us about 35 mins. to walk the route.  I will have to clock it in my car a little later today.

FOOD:
Breakfast - Choco Protein Shake

June 6, 2013

50-40-30-20-10

Double unders (Singles:  150, 120, 90, 60, 30)
Sit ups

Time:  10:58

FOOD:
Breakfast - Peach Greek yogurt
Snack - 2 slices banana bread (...loaf is now gone!) and Cinnamon Roll (WHAT?  Ya, well it was homemade and fresh that a friend delivered my way.  I couldn't waste it right?  YIKES!)
Lunch - (1) quesadilla
Dinner - Again, I got too busy with a late baseball game and forgot to eat dinner.  Not good!
Water - 11 c.

June 5, 2013

100 double unders 
50 hand stand push ups
40 toes to bar
30 shoulder to overhead 165/100
90 m walking lunges

Time:  18:45

* So here's what my workout really looked like:
300 singles
A total of about a 3 minute hold
20 toes to bar & 20 knees to elbow
30 SOH w/ 65 lbs.
90 m walking lunges

FOOD:
Let me start off by saying that my eating has been really bad lately (in comparison to how I have been doing in this challenge so far.)  The ME from 4 weeks ago...I'm still doing great and I can't get too hard on myself, but honestly there is ONE WEEK every month (if you know what I mean) where my brain takes over my stomach and I become a slave to food.  No joke...we are talking bloated, 5 pound weight gain, etc.  Thankfully I haven't gained 5 lbs. in the last few days, but I have been CRAVING the junk and the sugar!!  Today my kids wanted to have an ice cream cone after lunch...ICE CREAM!!  My all-time weakness!  So I pulled out the recipe below, which cut the calories and was just as good!

Breakfast - Blueberry Greek yogurt
Snack - 2 slices of banana bread (good or bad, the loaf is almost gone, thanks to me.  Time to find a new snack!)
Lunch - 1 pizza stick and 2 slices of turkey
Snack - Chocolate "Wanna-Be" Ice Cream *  I ate the "ice cream" plain.  You know, with a spoon.  Forget the graham crackers.  They looked great too, but I had to have a bite or 2 right then!  Next time I will have to try the inside with the graham crackers.

Dinner - I left at 4:30 to head to my son's basdeball game, followed my working in concessions so I didn't get home until almost 10:00.  By then I was too tired to eat so I ate only a jell-o and 1 1/2 graham crackers. It was more of a snack than dinner.

Water - 10 c.

* Chocolate "Wanna-Be" Ice Cream Sandwiches

Ingredients

• Approximately 30 graham crackers, broken in half
• Large box sugar free Instant Chocolate Pudding
• 8 ounces sugar free or lite whipped topping*
• Milk
• Sprinkles and nuts, optional

Instructions

1. Prepare pudding with milk, according to package directions. Whip in whipped topping and blend until smooth.
2. Place a large dollop on a graham cracker and top with another. Dip each side into sprinkles or nuts if desired.
3. Place in individual zipper seal sandwich bags and freeze until firm.

Challenge - End of Week 4

3-3-3-2-2-2-1-1-1

front squats for max load

110 lbs.  (A NEW PR...by 20 lbs.!!)

In other good news...I took my measurements this morning for the end of week 4 and here's where I stand:
END OF WEEK 4:
Measurement Updates:

Thigh - 20 1/4" (down 1 1/4")
Calf - 13" (down 3/4")
Chest - 31" (down 1 1/2")
Hips - 32" (same/down 1 1/2")
Wasit - 26" (same/down 2 3/4")
Bicep - 10" (down 1/2")

Total inches lost:  8 1/4" WAHOO!!

Weight - 123 lbs.

Total weight lost:  7 lbs.

I seriously can't believe what just giving up junk food and pop can do for a person.  It's crazy!!  In fact, I came across this saying and feel like it totally fits for the way I have been eating lately...

FOOD:
Breakfast - blueberry Greek yogurt
Snack - 2 slices of banana bread
Lunch - 

Sayings For Runners

After looking around on Pinterest, I have come across some super cute ideas for shirts or sayings for work out clothes.  Check these out...

For the runner in me:

My 2 favorites:

June 3, 2013

In honor of Michelle and Michael . . .

44 burpees
700 m run
2 rounds

Happy Birthday!

Time:  14:29

FOOD:
...I'm thinking since there are only 2 week left in my challenge, it is time to clean up with the eating.  I have done really well I feel, especially considering my ADDICTION TO SUGAR!  In the past 4 weeks, there have only been 4 cheat days.  I never thought I could do that, so I am proud of what I have been able to accomplish so far.  The last 2 days I slacked off a little, so it is time for me to {hopefully} refocus.  Here we go...

Breakfast - Peach Greek yogurt
Snack - 2 slices of...what else? banana bread, choco. protein shake, 1/4 of a bagel with cream cheese (finished off my daughter's breakfast.  Not all of this snack was at once...but with the cleaning I got done yesterday, it worked up an early appetite. 
Lunch - 1/2 turkey sandwich on flat grain bread, scoop of Asian Ramen salad 
Snack - Raspberry Lemonade Crystal Light Slushy *

Dinner - 1 burrito
Water - 10 c.

*Being that it is summer and my kids were snacking on Otter Pops and snow cones all day, I was in the mood for something to cool down with too.  I found this recipe and I thought I would give it a shot since it seemed like a healthier option.  It was {obviously} a little tart, but I really enjoyed it and I have more for later tomorrow.  
Servings:  2

Raspberry Lemonade Crystal Light Slushy
Ingredients
2 Cups of Ice
1 Packet of Raspberry Lemonade Crystal Light
1 Cup of Frozen Raspberries

Directions:
Make packet of Crystal Light as instructed with water.
Pour ice, frozen raspberries and then crystal light drink into blender, blend and enjoy!

June 2, 2013

FOOD:

Breakfast - 2 slices of banana bread (I really need to stop making this stuff!)
Lunch - (1) BBQ Chicken and Bacon sandwich on a roll*, Asian Ramen salad, and a slice of banana cream pie (from Veyo...yes, that makes the difference there!!)

Snack - 2 handfuls of Ranch Doritos and another slice of banana cream pie.  IT IS THAT GOOD!...and totally worth it!

Dinner - Asian Ramen Salad

*I've made these sandwiches several times now.  The first time, my husband told me they tasted like something you would order from a restaurant.  Apparently we need some finer dining experiences, but I'll take that compliment!  Plus, for a taste that is that good, they are SUPER EASY to put together, especially on a work day!  Here ya go, courtesy of Six Sisters' Stuff:

Slow Cooker Cheesy BBQ Chicken Bacon Sandwiches
Ingredients:
4 chicken breasts (mine were frozen)
1 (16-20 oz) bottle of your favorite BBQ sauce (we love Famous Dave’s)
1 lb bacon strips, fully cooked
2 cups shredded cheddar cheese
6-8 large onion rolls/buns

Directions:
Spray slow cooker with non-stick cooking spray. Place chicken breasts in the slow cooker and pour bottle of BBQ sauce on top of them. Cook on low for about 6-7 hours or high for 3-4 hours. Shred chicken and set aside.
Set oven at 425 degrees. Split onion rolls in half and lay on a large baking sheet covered in foil.  Put some shredded BBQ chicken on the top of half of the bun.  Place 2-3 strips of bacon on top of the chicken and top with a handful of shredded cheese.

Put the baking sheet in the oven and bake for 3-4 minutes (until the cheese is melted and the edges of the bun are golden.
Top with the other half of the bun and enjoy!

June 1, 2013

FOOD:
Breakfast - 2 slices of banana bread
Lunch - Asian Ramen Salad*

Snack - Homemade Cinnamon Roll (I thought I could pass on this, but since they were my Mother-in-Laws homemade recipe and I only get 1-2 of these a year, I couldn't resist!)
Dinner - (1) Quesadilla - Meaning one tortilla folded over...dipped in Ranch.
Water - 10 c.


* RECIPE:

2 bags of coleslaw mix

3 packages of Chicken Ramen Noodles - set the seasoning packets aside

3 green onions, diced

1 1/2 cups slivered almonds (or whatever close amount you can find)

1 stick of butter (1/2 stick workds just fine in my experience, but Ann says use the whole stick!)

1/2 cup canola oil

1/4 cup salad vinegar

1/3 cup sugar

flavor packets from Ramen noodles (3 of them)

Place the three "bricks" of Ramen noodles into a gallon bag. Using a mug or your fist, gently break apart the Ramen noodles into bite size pieces. Melt the stick of butter in a large skillet over medium-high heat. Add the Ramen noodles (not the seasoning packets) and slivered almonds, stir, and cook until toasted and lightly browned. Spread out on a cookie sheet and set aside to cool.

In a medium Ziploc container with a tight fitting lid, place the vinegar, oil, sugar, and the seasoning from the three Ramen packets. Close the lid tightly (the screw top ones work best) and shake to combine ingredients to make a dressing. Set aside.

Just prior to serving, add the coleslaw and green onions to large serving bowl. Top with the toasted Ramen noodle/almond mixture and the dressing. Use two large spoons to toss and mix together all ingredients. Serve immediately.

{Makes about 12 servings}

*You can prepare the sauce and toasted ingredients up to a day or two ahead of time. Keep them stored in separate airtight containers, and when you are ready to serve your salad, just empty both containers over the coleslaw/green onion mix, toss and serve!

(Source:  Dwell on Joy)

EXERCISE:
1 1/2 mile walk with my kids
pulled weeds
cleaned the backyard (lots of lifting so it counts. :) )
Yes...a weak day of exercise, but I think it counts.