Thursday, January 28, 2016

10 Weight Loss Tips

Struggling to lose weight? Then make sure you check out these top weight loss tips... | See more about motivation fitness, weights and weight loss. by tracie

January 28, 2016

5 thrusters (45 lb)
10 burpees
30 sit ups
50 jump rope

3 rounds

then 100 crunches

Breakfast:  1 c. Acai berry juice with 1 roll & honey butter


Wednesday, January 27, 2016

January 27, 2016

Breakfast:  Activia blueberry yogurt
Snack:  slice of coconut bread a co-worker brought in
Lunch:  flatbread pb&j
Snack:  2 handfuls of Reese's PB chips

Water:  80 oz. 

I walked on my treadmill for 70 mins. and went 5 miles @ a 4.3 pace while watching my show... The Biggest Loser!

Tuesday, January 26, 2016

January 26, 2016

10 KB Snatch (20 lbs)
25 Sit Ups
400 run

3 rounds

10 Bench Press (45 lb bar)
5 (assisted) pull ups
3 x
60 crunches, 100 crunches

Breakfast:  Activia blueberry yogurt
Snack:  pumpkin Spice Fiber One bar
Lunch:  Caesar salad
Snack:  2 handfuls of Reese's PB chips
Dinner:  Honey Bunches of Oats cereal


Monday, January 25, 2016

January 25, 2016

Chest - 31 1/4"  (down 3/4")
Waist - 27 1/2"
Hips - 37" (down 1/2")
Thigh - 21" (down 1/2")   
Calf - 13 1/2"

Weight - 132.8   (+ 3.8 lbs)...frosting will do that to a person!

TOTAL SO FAR:  1 3/4" lost and 2.1 lbs lost

Breakfast:  1/2 c. Acai juice and blueberry Activia yogurt
Snack:  Kellogg's pastry crisps (flat pop tarts) strawberry
Lunch:  ham & bean soup with 1 c. Asian chicken salad
Snack:  1/2 c. Acai juice and strawberry Activia yogurt
Dinner:  leftovers...2 pancakes with pb & syrup
*guilty...I had 3 vanilla wafer cookies and 1 fudge striped cookie for the 100th day of school. :(
I realize that I can't beat myself up over giving in and eating sugar occasionally.  I am not overweight and I know that, but that isn't the point of cutting sugar out.  For me, sugar makes me feel bloated, tired and overall unhealthy.  A little sugar isn't going to kill me.  I am happy to be more aware of it though.Water:  80 oz.

I walked on my treadmill tonight and here is my comparision against my Garmin Vivosmart that I got for Christmas and my treadmill's data...

Time - 63:09

Treadmill - 4.5 miles @ 4.3 pace                   
Fitness Tracker - 3.2 miles @ 3.0 pace, 214 calories burned

I haven't synced my steps to my actual pace yet so I need to do that so it can be more accurate!  Either way, I got in some extra burn today! 

Sunday, January 24, 2016

January 24, 2016

All was going well this week, until today...

Breakfast:  omelette (2 eggs, shredded cheese, ham, avocado and salsa) 
Lunch:  flatbread sandwich with mayo, mustard, shredded rotisserie chicken and salt & pepper
and a vanilla cupcake with frosting!!
snack:  2 Hawaiian rolls with butterDinner:  1 pancake with pb & syrup, 1 piece of bacon and...I attended a party 45 prior, where I had another cupcake (chocolate) with frosting.  The crazy thing is that cupcakes aren't even my temptation!  Let's just say it was a frosting kind of day!

Water:  80 oz

Saturday, January 23, 2016

January 23, 2016

Breakfast:  omelette (2 eggs, shredded cheese, ham, bell peppers, avocado and salsa) 
Lunch:  Sunrise Sunset smoothie from Tropical Smoothie
Dinner:  about 1c. chicken fettuccine alfredo
Snack:  vanilla cupcake (no frosting)
Water:  60 oz

January 22, 2016

I came home and walked just over 3 miles on my treadmill at a 4.3 pace for 45 mins. before heading off to watch my son play basketball...

Breakfast:  Costco poppy seed muffin
Lunch:  flatbread sandwich with mayo, mustard, shredded rotisserie chicken and salt & pepper
Dinner:  flatbread sandwich with mayo, mustard, shredded rotisserie chicken, bacon, avocado and salt & pepper
Snack:  2 rolls w/ honeybutter
Water:  60 oz

Thursday, January 21, 2016

January 21, 2016

After work I decided to jump on my treadmill and go for a's still a little too cold for me to want to go outside.  I turned on my TV in front of it and caught up on my DVR show, The Biggest Loser.  By the end I had walked at a 4.3 pace for over an hour and had gone 5 miles.  Wahoo!  The best news was my foot didn't bother me.  I'm trying to ease back into things to see how it feels.  Maybe 5 miles isn't easing though! :)
My total steps for the day was over 10 miles and close to 19,000 steps!

Breakfast:  Costco choco muffin
Lunch:  Santa Fe chicken salad
Dinner:  flatbread sandwich with mayo, mustard, shredded rotisserie chicken and salt & pepper
Snack:  choco & pb protein "shake" *
Water:  45 oz


Peanut Butter Chocolate Smoothie

  • Servings: 1
  • Time: 5 minutes
  • Difficulty: easy
What goes in the blender:
8-10 oz. of Unsweetened Almond Milk (or coconut milk)
1 tsp Unsweetened Cocoa Powder
1 Frozen Banana
3tbsp PB2
2-3 ice cubes
Add all ingredients to blender and blend until smoothie is of desired consistency.

Wednesday, January 20, 2016

January 20, 2016

I think I may have a stress fracture on my left foot.  I'm not 100% sure, since I haven't had an MRI, but it has been bothering me for a while.  I didn't find myself exercising much in December so I didn't notice the pain then, but since I have started things back up in January, the pain has returned.  It is a dull, aching pain, but it is still there and noticeable enough to bother me.  I haven't worked out this week because of it.  Instead, I have been icing after work and taking it easy.
Yesterday I finally accepted the fact that my diet has gotten WAY off course!  That may account to why I put back on my weight from before the 6 week challenge?!?  Anyway, I need to recommit, especially if there's a chance I need to lay off the exercising!  .

Abs are made in the Kitchen:

Breakfast:  Activia blueberry yogurt
Snack:  Fiber One gingerbread bar
Lunch:  chicken salad sandwich on white bread with about 15 Veggie Straw Pringles
Snack:  Choco. slimfast drink and 2 pk. hard granola bars (oats & honey)
Dinner:  2 rolls with honey butter

Water:  60 oz

Monday, January 18, 2016

January 18, 2016

Chest - 32"
Waist - 27 1/2"
Hips - 37 1/4" (down 1/4")
Thigh - 20 3/4" (down 3/4")   
Calf - 13 1/2"

Weight - 129  (down 5.9 lbs)

1" lost and 5.9 lbs lost

Breakfast:  2 pc. zucchini bread
Snack:  fruit snacks
Lunch:  subway (6" flatbread with egg white and American cheese, spinach, bell peppers and yellow peppers with Chipotle sauce.) + 3 of Kory's Doritos chips
Snack:  granola bar
Dinner:  2 pieces of cheese pizza and 1 bread stick (Little Ceaser's)...moment of weakness

Water 50 oz.

Friday, January 15, 2016

January 15, 2016

Breakfast:  2 pieces of zucchini bread


Thursday, January 14, 2016

January 14, 2016

10 thrusters
20 sit ups
10 HR push ups
400m run


then 100 crunches

Pre-work out:  Kellogg's pastry crisps (flat pop tarts) blueberry
Breakfast:  2 pieces of zucchini bread
Lunch:  pb&j and about 8 Veggie Straw Pringles
Snack:  2 pieces of zucchini bread
Dinner:  cinnamon roll at the bball game

Water:  60 oz. +

Wednesday, January 13, 2016

January 13, 2016

Because of going to bed after midnight, I opted to NOT get up at 4:45 to work out.  Somehow sleep seemed more enticing! ;)

Breakfast:  flatbread toast with cinnamon cream cheese spread
Snack:  granola bar
Lunch:  flatbread pb&j
Dinner:  choco Costco muffin

Water:  50 oz.

Tuesday, January 12, 2016

January 12, 2016

10 hang power clean (45 lb)
20 sit ups
300 m run
100 jump rope

3 x

When finished add another 20 sit ups to make 100 (10 from warm up)
10 bench press (45lb)
100 crunches

Pre-work out:  (choco fiber one bar)
Breakfast:  flatbread toast with cinnamon cream cheese spread
Snack:  fruit snacks
Lunch:  flatbread pb&j
Snack:  slim fast choco drink w/ granola bar
Dinner:  small Costa Vida vegetarian salad w/ house dressing and tortilla on the side.

Water:  maybe close to 60 oz.

Monday, January 11, 2016

January 11, 2015

10 Push Press (45 lb)
20 sit ups
300 m run


Then...100 crunches and 10 bench press

Bust - 32"
Waist - 27 1/2"
Hips - 37 1/2"
Thigh - 21 1/2"
Calf - 13 1/2"

Weight - 134.9 lbs

Ok so I am not quite back to where I started with my 6 week challenge, but pretty dang close!  I know it because I can feel it in myself and the way my clothes are starting to fit too.  Truth be told, I also know it because of the way I have been eating.  I haven't been holding myself accountable and now I can see why food is more important than exercise.  After all, abs are made in the kitchen and not at the gym right?
Today my school district is beginning a wellness challenge as part of earning our wellness points.  So for if no other reason, today is a great day to start fresh with my 6 week challenge!

Pre-work out:  granola bar
Breakfast:  banana
Snack: fruit snacks & sm bag of Scooby snack crackers
Lunch:  hamburger patty with grilled onions and scoop of mashed potatoes (leftovers)
Snack:  fruit parfait (vanilla yogurt, strawberries & granola)
Dinner:  fajitas (steak, peppers, onions, tortilla & tomatillo dressing)

*Water: 45 oz?

*According to a "how much water should I drink in a day?" calculator, I should be drinking about 30 oz. of water /day.  For Christmas I got a (40oz.) HydroFlask.  My goal is to empty it at least once a day.  Yesterday I did have to refill it, but I didn't drink much after that so I know it was more than 40oz and that's what really matters I suppose!

Wednesday, January 6, 2016

January 6, 2016

10 bench press (45 lb bar)
50 Jump Rope
10 KB Swing (25 lb dumbbell)
300 m run

4 rounds

Tuesday, January 5, 2016