Grey’s, Protein Shake, and My Food/Fitness Log

It’s a really good thing that I just watched the season finale of Grey’s Anatomy at home alone, instead of at the gym. I was teary-eyed almost the entire episode, and had a serious balling episode during the conversation between Mark and Lexi (and what came after, but I don’t want to spoil it for anyone). Crying on the Stair Master would have been very embarrassing. Not that it hasn’t happened to me before… I have made the mistake on more than one occasion of watching emotional episodes of Private Practice at the gym. In fact, I might actually end up watching the season finale of Private Practice at the gym tonight. I apologize in advance to the person that ends up on the machine next to me…

In other news, I did pretty great on my meal plan yesterday. I find that tracking what I eat on MyFitnessPal really helps me stay on track. My goal yesterday was to be around 2,000 calories. I felt like I was really cutting back, and I still ate 2,300. I guess I was eating way more than I realized… oops. I did wait until I was hungry to eat, but I don’t want to cut down my intake too drastically too quickly, so I didn’t let myself get overly hungry. At least I’m back on track now. In case you’re interested, my weight this morning was 162.8 lbs, my waist measurement was 29.5 inches, and my hip measurement was 39.5 inches. I will use these as my new “starting point” and will check back in with you in about a week.

Here’s what I ate yesterday:

Breakfast

1 gala apple

1/2 cup 0% plain greek yogurt + 2 tbs peanut butter

Morning Snack

1 scoop of chocolate whey protein powder (blended with water & ice)

Lunch

Green salad decked out with chicken breast, tomatoes, broccoli, peas, and bell peppers with italian dressing

~ 1 cup grapes + strawberries

Afternoon Snack

2 “powerballs

1/2 cup blackberries

1/4 cup dried edamame

Dinner

1 scoop of chocolate whey protein powder (blended with water & ice)

1 cup of spaghetti noodles

1 cup homemade ground turkey marinara sauce

1/4 cup dried edamame

Evening Snack

1/2 scoop protein powder (blended with water & ice)

1/4 cup (dry) popcorn seasoned with a light spray butter, salt, and nutritional yeast

I’ve made protein shakes before, but I’ve always added milk. Yesterday, in an attempt to cut down on carbs, I tried adding just water. And you know what? It wasn’t bad at all! I blended together one scoop of chocolate whey (you can use whatever flavor you prefer), 1 cup water, and about 5 ice cubes in my magic bullet, and voila! A filling, guilt-free snack or protein supplement!

For my workout yesterday, I climbed 210 floors in 30 minutes on the Stair Master. While I did that, the hubby did 30 minutes on the elliptical and then we met up for weights: chest, tris, and abs. It was Zach’s first day of exercise in a long time, so he eased into it, doing the same weight as me  (which made me feel like one tough chick!). This is what we did:

EXERCISE SET 1 SET 2 SET 3
Bench Press WEIGHT 65 75 85
REPS 12 12 12
Cable Cross WEIGHT 15 20 20
REPS 12 12 12
Tricep Pulldown WEIGHT 35 37.5 37.5
REPS 12 12 12
Tricep Dips WEIGHT 70 assist 70 assist 70 assist
REPS 8 8 9
Overhead Tricep Extension WEIGHT 25 30 32.5
REPS 12 12 12
Side Bends WEIGHT 35 35 35
REPS 20 20 20
Crunches on Ball WEIGHT 0 0 0
REPS 20 20 20
Oblique Crunches on Ball WEIGHT 0 0 0
REPS 20 20 20

Renewed Commitment

I’ve been absent from my blog lately; it seems I’m busier now that I was during the school year!

My last post featured my excitement for Bloomsday, a 7.46 mi footrace of 50,00+ participants. Weaving through the packed crowd slowed us a bit for the first few miles, but my dad and I crossed the finish line in 67 minutes and 47 seconds, several minutes under my previous best time. We’re planning on doing it again next year!

I got home from Bloomsday on Sunday afternoon and had to turn around and wake up Monday morning for my Challenge Course Facilitator training. This was a 40+ hour training lasting all week, and culminating in a four hour test on Saturday. It felt like it drained all of the time and energy that I had, and my brain felt so crammed full of information, but I loved the thrill of the ropes course. When I have more time, I hope to tell you more about this awesome experience!

Saturday afternoon after my Challenge Course test, I traveled to Walla Walla to visit my family and spend Mother’s Day with my mom. It was a wonderful weekend!

On Monday morning, I got a job offer for a caregiver position at an assisted living facility/nursing home. I started work on Tuesday! So far, I think it’s my favorite job that I’ve had. I enjoy the human interaction and the feeling that I am genuinely doing something good. The downside? The hubby works during the day, and I work evening shift and some weekends. We’re making it work though, and we find ourselves valuing the time we do have together even more.

Working full-time is going to be an adjustment for me in terms of family life, nutrition, and fitness. I no longer have the luxury of working out whenever I feel like it and cooking a nice meal every day of the week. I’m going to have to get organized and dedicated.

On that note, I’m making a renewed commitment to nutrition and fitness today. I reached my peak physique a few months ago, but since then my diet and exercise habits have slowly been slipping. I started reverting back to the mindset that if I workout, then I can eat what I want; not so! I’ve gained 10 pounds since December when I hit my goal weight; I also started weight training in December so some of it is surely muscle, but if I’m being honest, some of it is surely not.

My plan of action? Refer to an awesome book: The Eat-Clean Diet Stripped. On this plan, I will eat 5-6 small meals a day, at 2.5 to three hour intervals. At each meal I will eat a serving of lean protein. Throughout the day, I will have 2 servings of starchy complex carbs, five to six servings of high water complex carbs, and 1-2 servings of heart-healthy fat while drinking lots of water. This plan is designed to lose the last 10 lbs in 28 days, and is thus a stricter version of the Eat-Clean Diet, which allows for a little more starchy carbs, fat, and dairy. It might take me a little longer than 28 days, and I don’t know if I quite have 10 lbs of fat to lose, but once I’ve toned up to where I want to be, I’ll return to the normal Eat-Clean Diet. But next time, I won’t loosen up so much that I’m eating several “diet” fudge bars a day, and grabbing a handful of dark chocolate chips whenever I feel like it!

Throughout this plan, I am going to continue consistent exercise, aiming for an average of at least 30 minutes of cardio a day, and weight training 4x per week.

I’m blogging about it to keep myself accountable; I might even start posting my food and exercise log for the world to see!

Frankoshanko’s account of the adventures of Big Red and Super Peach! 🙂

frankoshanko

The dynamic duo!  No mountain is too tall for this tandem!  Nothing could stop us!  On Saturday, we picked up our race packets, fancy new running shoes and shorts.  My new shoes are red and Annie’s are peach.  Our personalities don’t really lean towards blending in with the wall.  Play the cards you’re dealt!  For dinner, we enjoyed great company at Barb & Ryan’s home and loaded up on Annie’s delightful creations:  avocado pesto over whole wheat pasta, with a side of roasted vegetables dusted with parmesan and feta.  Finishing with Weight Watchers frozen confections, we were ready for rest and rejuvenation.  Bring on Bloomsday!

Sunday morning arrived.  It was race day!  Let’s get to it!  A few nervous pre-race thoughts threatened to attack, but we were very calm.  We enjoyed a perfect breakfast of bananas, Annie’s homemade whole wheat bread with almond butter and jelly, a little coffee/cola and orange…

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Living For…

Inspired by Pickahling‘s “Lovin'” blog series, where she shares what she is currently loving in her life, I want to start a blog series called “Living For..” where I share the things/moments that keep me going and bring me happiness.
Here is what I’m Living For:
  • The feeling I will get tomorrow when I turn in my last final for the semester
  • Spending this weekend visiting with family and running Bloomsday
  • The look on guys’s face when I confidently walk past them in the weight room
  • Fun, free fitness classes
  • Sore muscles and the feeling of a job well done
  • Time to cook with my family
  • Snuggles with the hubby when he gets home from work

P.S. I’m having trouble with the spaces between paragraphs not showing up properly. Does anyone know how to fix this?

Bootcamp, Baby!

This week our student gym is having free fitness classes to “sweat the stress” of finals. I’ve been getting a little bored by the same old song and dance of cardio equipment, so a fitness class or two could be the perfect remedy.

Yesterday, I tried Bootcamp for the first time. Honestly, I had no idea what to expect.

There were about 20 people that showed up for the class — many of them extremely fit women. In fact, the few women that I’ve consistently noticed in the weight room were in this class and kicking butt!

The workout started with a short warmup consisting of jogging, high knees, and butt kickers. The rest of the workout consisted of 1-minute intervals of intense moves with very little rest in between.

We did normal planks, we did side planks, we did planks while our partner jumped over us, we did wall-sits, we did lunges, we did jumping lunges, we did bear crawls, we did plyometrics, we did V-sits while a partner dragged us across the floor on a towel, we did partner russian twists. And more!

This workout was just what the doctor ordered for me. They were moves that I would never think to do or want to do on my own. I thought I was in excellent shape, and yet again these moved challenged me in new ways. It was a killer workout, and I got my heart rate up higher than when I run intervals. There were times when I wanted to just stop and recover, but the room full of people smashing through the same workout kept me going. The energy and camaraderie was awesome; I’m coming back on Wednesday and Friday for more!