I had a great workout last night on the elliptical machine, burned 340 calories! I'm building my strength back up and was able to do over 30 min on it last night. I'm trying to get back to 45 min. Slowly but surely!
I have 61 days until my cruise. Here is a challenge to myself -
1) For the next 60 days I will do a minimum of 45 min of cardio 5 days a week. This means I can go down during break and do 15 min on each break = 30 min, and in the evening I will do some at the gym!
2) For the next 60 days I will do strength training a minimum of 3 days a week.
3) For the next 60 days, I will work out 6 days per week!
4) For the next 60 days I will NOT have any chocolate. None!
5) For the next 60 days I will work my abs out 3x per week. I plan on attending the abs abs abs class at the gym. Oh yeah.
6) For the next 60 days I will lose a minimum of 15 lbs, my goal is 20, but will shoot for 15 for sure.
7) For the next 60 days I will focus on my diet - making healthy choices - no cheating.
8) For the next 60 days, I will tan - (already started this)
9) For the next 60 days its all about me!
10) For the next 60 days, I will get out of bed and do some sort of exercise before I get ready for work - even if its just stretching.
Yes, just 61 days and I will be sailing out in the ocean! Heading for St. Thomas, St. Marten and Bahamas - I'm so ready for this. I just hope I do better than my cruise last year (when I fell and had to have surgery :w00t:)
Okay - I owe, I owe, I owe, so off to work I go..............
Well, didn't make it to the gym over the weekend, but I did get plenty of exercise working the special olympics.....I was so tired - but I had a great time.
Back on the plan today
Menu
Bfast - the inside of a sausage roll - no break
Lunch
1 bag of cashews - 1/2 container of yogurt (yes I know, eating on the run)
Dinner
2 oz of roast
salad - 1 cup
Exercise - 10 am - 15 min on Elliptical
Evening exercise - upper body workout - 30 min on elliptical
Wt - didn't weigh today
m1 - The inside of a sausage roll (not the bread - and not the best choice)
m2 - coffee w/cream
m3 - salad - 3/4 cup, dressing on side
m4 - chineese stir fry
m5
Exercise - UBWO
Notes - wt this morning 193.2 - no loss since the 18th. grrrrrr. My weight keeps bouncing from 192 to 196, seem to be stuck, but I don't care, I feel so damn good these days, and I must say, I am looking good. lol. Or at least I feel like I do.
M1 - 1 oz of chicken, 1 oz of light swiss cheese
M2 - coffee with cream
M3 - 1 cup of salad with grilled chicken strips (2 oz), dressing on side
M4 - 3 oz of yogurt, 2 oz of cottage cheese
M5
Exercise LBWO - 5 am - 3 min warmup
Quads
Leg lifts (machine)
12 - 10
10 - 10
8 - 15
6 - 25
12 - 20
Leg Presses - 12 - 90lbs
Hamstrings
12 - 10
10 - 20
8 - 20
6 - 25
12 - 25
(leg curls machine) 12 - 30lbs
Calves
12 - 50
10 - 70
8 - 90
6 - 110
12 - 90
12 - 90 lbs
ABS
Crunches - incline
Machine Ab crunches - no weights
Exercise #2 - 3:15 pm - 27 min on treadmill, 3% incline, 3.3 to 3.4 mph, 1.46 distance, 213 calories
Notes - Today was really hard getting out of bed, I've been tired all day, I just realized that the reason is I didn't sleep with my cpap machine last night, I will make sure I sleep with it tonight!
M1 - Protein shake made with 6 oz of apple juice, daily 5 & pinnaple protein powder
M2 - Coffee with a little bit of whipping cream
M3 - 3 whole wheat crackers, 1.5 oz of salmon
M4 - Grilled, skinless chicken thigh, salad
M5 - Not good - dug into the SF cookie dough - ate 3, then had 2 minerature dark chocolate bars out of my candy dish. GRRRRR
Exercise - 20 min of Elliptical (HIIT)
Notes - wt 193.4 - I am having a hard time staying off the scales, I think its time to have DH hide them again. I am just so close to getting out of the 190's that I'm obsessed with the scales, I really need to see that 189 for sanity reasons. I cannot keep going on like this and still seeing the 190's! grrrrrrr. However, I will say that yesterday I had on a pair of capris that I bought last summer at this same weight, they were tight on me, well yesterday I tried them on and they are actually too big! So, I might be the same weight, but I'm smaller in inches.
M1 - 7:30 am coffee/protein drink blended in ice
M2 - 11:00 am - 2 oz of lowfat cottage cheese mixed with 3 oz LC yogurt
M3 - 2:15 pm - 2 whole wheat crackers with pink salmon chunks
M4 - 1 cup of salad with chicken breast, sunflower seeds and dressing 1 TPSP
m5 - water & lemon
Exercise - UBWO (Upperbody workout) 5:30 am - 6:30 am
3 min warm up on elliptical machine
Chest
Chest press
12 reps - 10 lbs
10 reps - 10 lbs
8 reps - 15 lbs
6 reps - 15 lbs
12 reps - 15 lbs
Pectoral fly - 12 reps - 25 lbs
Shoulders (note - very sore in the shoulder area, must have slept on it wrong so took it easy because of past injuries and did not want to have problems)
Shoulder press
9 reps - 10 lbs
7 reps - 10 lbs
10 reps - 10 lbs (really hurting - lots of pain this morning)
Back
Rear deltoids
12 reps - 10 lbs
10 reps - 10 lbs
8 reps - 15 lbs
6 reps - 15 lbs
12 reps - 15 lbs
Lat Pulldown - 12 reps - 30 lbs
Triceps
Tricep extension
12 - 10 lbs
10 - 20 lbs
8 - 25 lbs
6 - 35 lbs
12 - 30 lbs
Dumbbell extension - 12 - 5 lbs
Biceps
Bicep curl
12 - 10 lbs
10 - 15 lbs
8 - 20 lbs
6 - 30 lbs
12 - 25 lbs
Hammer curls - 12 - 10 lbs
Exercise - 6:25 PM - 35 min on treadmill, speed varied 3.1 to 3.3 MPH, 3.5% incline and then lowered to 2.0% (was getting a cramp in my side), 249 calories, 1.89 distance.
Note - wt this morning 195 - grrrrrr here we go again, trying to get out of the 190's and my body is fighting me all the way! I jump from 192 to 195 and keep bouncing.
It was hard getting up this morning, but I didn't want to blow the challenge the first day and I don't think I can fit my exercises in this evening so I knew I had to get up. I can push myself harder next time on the lbs I lifted. Having horrible shoulder pain so didn't push it too hard, I don't want another injury like I had before.
I'm proud of myself for getting out of bed at 5:00 am and keeping my promise to myself, I will need to stay focussed in order to finish this challenge. Day 1 completed, and 83 more days to go.
Beginning measurements for my 12 week goal -
Weight - 195
Body Fat - 41%
Lean body mass - 115 lbs
Fat weight - 80 lbs
Neck - 14"
Waist - 36"
Forearm - 9 1/4"
Wrist - 6 1/4"
Hips 44"
Thigh - 23 1/2
Bicep - 13
chest - 38 1/2
calve - 16"
BFL Goals -
I will complete the 12 week challenge
I will lose 25 lbs of FAT
I will gain 5 lbs of muscle to make a total loss of 20 lbs
I will stay focussed
I will eat clean
I will not quit!
Menu -
Bfast - yogurt/granola
Lunch - chicken salad
Dinner -
Exericse - 10:00 am - 15 min on elliptical
3:00 - 15 min on elliptical
Evening - upper body workout
Wt 181.7
NOtes - did not make it to the gym last night like I had planned, too much going on. Today is another hectic day, we have our meeting tonight, work today is full of stuff, I have 2 big conference calls, a meeting at 3:30 today that I have to speak at, and then tomorrow we have our big wigs coming into the office, I'm so stressed!
I need a day off to do absolutely nothing!
Crazy weekend, busy weekend and did not that great at eating. I had a tea party on Saturday, and ate all the bad stuff.
No exercise at the gym, but was quite active all weekend.
Today's menu
bfast - weight wise oatmeal with 1/3 of a banana chopped up in it
Lunch
1 cup of tossed salad
snack
4 pretzles
dinner -
Exercise - 10:00 am - 15 min on elliptical
3:00pm - 15 min on elliptical
Wt - 182.8 - grrrrrr
Breakfast - Starbucks Light Frapp (man, when am I going to get away from these?)
Lunch - turkey salad, crackers (3)
Dinner - olive garden - split a meal with my husband the stuffed chicken marsala (only ate 1/2 of what I got) no breadsticks and a bite or two of a the salad.
Exercise - bad girl - NONE
Notes - wt 193.8 (must have been the girl scout cookies last night - this should teach me) At least they are in the trash now and no more excuses!
Yesterday I was told that I looked like Anna Nicole Smith - I asked this person if I looked like the fat one or the skinny one, lol, either way I took it as a compliment since I've always thought she was beautiful (a little weird, but still beautiful). I was also told last week that I look like Reese Witherspoon - I really took that as a compliment since I think she is absolutely gorgeous. I was approached by another Male supervisor and he asked me how much weight I've lost and how am I doing it? I told him I am eating less and exercising, since knowone knows about my WLS at work. I felt a little guilty, but I its the truth, I am eating less and I am exercising more. Right?
DH had surgery yesterday and I've been babying him, he can be a real baby, but I love him - lol. I have to give him constant attention when he is sick or down & out, so he has been taking up all my time and I haven't had time to exercise, but I will have to make time today!
Today I'm doing something I know I shouldn't - I'm just flying by on my menu. When you don't plan you plan to fail, as the old saying goes. I need to be careful with what I choose to eat today.
Here is my plan:
Bfast
QT coffee, iced
Snack
string cheese
Lunch
roasted chicken salad (going out to run errands and I will run by a local deli and pick this up)
Dinner - ground hamburger, small orange - weird combo I know, but I'm thinking this is what I will have
10:00 am - 15 min on elliptcial machine
3:00 pm - 15 min on elliptical machine
9:30 - LBWO at the gym
11:00 pm - be in bed and asleep - I know this probably WON'T happen, but thats my plan
My fill is next week, I'm SOOOOO ready for it!
Wt - Another day I didn't weigh! Yay!
Breakfast - Coffee/cream
lunch - 3 whole wheat crakers with soft cheese and turkey salad spread on them.
dinner - 3 bites of roast, small small bites - then was bad - 4 or maybe 6 girl scout cookies - then I threw the rest away.
Exercise - None, DH had surgery and had to take care of him
Wt - 192.8
Today marks 15 months since my banding experience. I've done horribly the last 6 months, but I'm finally back on track and I will reach my goal by my 2 year, that is a promise!
Here is my weight history
Highest weight - 248
1 mo post op - 206.8
2 mo post op - 198
3 mo post op - 193
4 mo post op - 184.2
5 mo post op - 178
6 mo post op – 174
7 mo post op - 178 - went on vacation and ate big (7 day cruise)
8 mo post op - 174
9 mo post op - 170
10 mo post op- 167
11 mo post op - 170 - haven’t even been trying
12 mo post op - 174 - again, not trying. But finally refocused - exactly where I was at 6 mos post op – so basically no weight loss in the past 6 mos
13 mo post op - 183 - Ouch! started taking steroids and made my weight go up, along with not eating right and no exercise!
14 mo post op - 185 - grrrrr
15 mo post op - 180 - weight is finally going down, but inches are actually coming off faster since I've been exercising a lot.
I think my 16 month band anniversary will be better, I should see some bigger results by then!
I hate that I allowed the scales to go up! But nothing I can do about it now except bring it back down again. And thats what I plan on doing.
My menu today:
Bfast - scrambled egg & sausage
Lunch - not sure yet, get off work early
Dinner
Exercise - Plan on going to gym this afternoon to work lower body
Breakfast - coffee with cream
Lunch - 2 bites of cottage cheese, 1 boiled egg smashed with a little mayo
Dinner - 1/4 cup refried beans - very low on energy and drank a light Frapp from starbuchs (I need to get away from these, very addictive but so good)
Exercise - 3:30 pm - 30 min on treadmill, 4% incline, 3.2 & 3.3 mph, 249 calories, 1.61 distance
Notes - I am going to get out of the 190's, staying focussed on that. I think I have to learn to eat all over again. Up until now, I've been able to take regular bites of no problems, been able to drink big gulps of water, no problem. This has all changed! No more steak for me, at least for now.
Bfast - My famous protein shake - same as yesterday
Lunch - wrap, made with lc tortia, filled with a salad that has chicken breast in it
Dinner - grilled veggies & quail (made a stir fry type dish, very tasty)
Exercise - 32 min on recumbant bike - burned around 170 calories
Wt - 180.1
Notes - I'm really getting back to my exercise program and I am so happy about that! I did wake up this morning and have some pain in my right knee, so I am going to have to slow it down a bit I think. I will ice it down today to see if that helps. I sure don't want a set back.
My abs still hurt a bit, it hurts to sneeze, so I must have worked them hard! My thighs also hurt. But its a good kind of hurt. I can already feel changes in my body, I feel smaller, even though the scales don't really show it, I know that I am shrinking. I feel good!
Menu -
Protein shake, made with 1/4 cup oatmeal/2 strawberries/skim milk/1/4 banana - its feeling and gives me so much energy - I added up the calories for the shake
1 cup skim milk - 80 cal 9g Protein
2 strawberries - 8 cal - 0 protein
1/4 of a banana - 23 cal - 0 protein
1 scoop protein powder - 120 cal - 23g protein
______________________________
Total cal 231
total protein - 32
I think that is a pretty good amount of protein for bfast! And not bad on calaories, and the fact it feels me up until lunch, and gives me energy, it beats the coffee with cream
Lunch
was on the run, so swung thru starbucks and got the carmel light frappacino -
220 calories
Snack
string cheese - 80 calories
Dinner
2 oz of chicken breast - 96
salad - 225
salsa as my dressing with just a squeeze of ranch - 50
Total Calories for salad- 371
Total calories for the day - 902
I probably had a bit more calories because I did have a bite of granola bar, and a few bites of my dd sandwhich. So, maybe I had 1000 or 1050.
Exerice - Oh yeah, I worked it!
16 min on Elliptical
Upper body workout - Triceps (they are already hurtin)
Biceps, shoulders, back, chest
Elliptical Machine - 10 min - I was planning on doing about 25 min, however, after about 10 min my knee started popping so I got off, I didn't want it to give out on me and I go down like a bag of bricks. I knew if that happened, I would have a major set back, so I decided that was my clue to get off the machine.
Menu today - Doing Master Cleanse before I start the BFL diet/exercise challenge next week.
Exercise - 5 am - 34 min on treadmill, 3% incline, 3.3 mph, 238 calories, 1.76 distance.
Notes - i have my 2nd fill tomorrow, a little nervous about it. I have no problems right now, no PBing, no sliming, I can eat pretty much anything and everything, but don't eat more than 1 cup of food.
Wt this morning read 196.6:phanvan TOM is here, so I'm sure that is why. Not really too worried about it. Wednesday is my 3 mos banding anniversary, I will take my measurements, take a progression photo. I will also take a photo for my "before" pic for the 12 week BFL challenge that I am going to begin on Monday 4/23/07.
Tax Day everyone! I'm about to run out and send my taxes off at lunch....yuck.
Menu - Bfast
Protein shake - made with skim milk, 1 scoop of vanilla protein powder (low carb), 2 strawberries, 1/4 banana, 1/4 cup of raw oatmeal - YUM YUM
Lunch
Low carb tortia, filled with roasted chicken, lettuce, tomatoe, yum.
dinner -
Roasted chicken, spinach
Exercise - 15 min treadmill/15 min elliptical
Notes - man, my stomach hurts today from all the ab exercises last night, I was killing it!
I had a busy weekend, Saturday was the special olympics that I worked. I worked the softball throw and I was running all over the place keeping up with the special needs kids. I tell you, they may have limited mental abilities, or physical abilities, but they are stars in my eyes. They had so much energy! I was exhausted by the time the day was over!
Well, my fill is now again, loose! I just don't understand it. I'm very frustrated, but I will not give up. I just don't know why I'm so different.
DH & I went out for steak Friday night,I could have eaten more, but I stopped at about 2 to 3 oz of the steak. I also had turkey last night, and decided to "test" a roll, it was small yeast roll and it went down as smooth as ever, I didn't eat any more, but I know now the PB incident was just a fluke on the toast.
I am going to call the doctor and discuss it with him. I'm not going to let this be an excuse to "eat" and I'm still hoping at about 2 or 3 weeks the fill will really kick in. It has done that in the past, so I'm going to discuss it with the doc and see what he thinks.
Menu today:
Bfast
eggs/ 1 sausage link
Lunch - salad
Dinner - roasted chicken and salad
Exercise - 15 min on treadmill - 107 calories .75 distance
Exercise PM - Lower body workout - really worked the abs & legs, then jumped on the elliptical for 10 more minutes of pure sweat!
Wt - 180.7 - grrrrrr - But TOM is here, has been since last Friday, so he will be leaving soon and I should start dropping again - at least I hope!
Breakfast - light apple juice with Daily 5 mixed in
Lunch - Cottage cheese/sf yogurt/ granola mixed in
Dinner - chili
Snack - Bad me, I know TOM is getting close, had a few girl scout cookies, DAMN those girl scouts. lol
Exercise - PM exercise - 33 min on treadmill, 2% incline, 3.2 mph, 213 calories, 1.70 distance
Suppliments - am 2 thermo dynamx, Daily 5, Multi vitamin, B-12, afternoon 2 more thermo dynamx with lunch
Notes - wt 196.4 - I must get away from the carb demons! TOM is around the corner, but I will have to say, my sweet cravings are cured with just a couple of cookies vs the entire bag I would have had in the past, so I'm not going to beat myself up, just thankful the band doesn't let me overdue it - we make a great TEAM!
Okay, I am sure the fill is working and I don't think I will be going back.
I noticed last night when I was eating my dinner, it sure didn't take much to fill me up. Then, this morning was our office breakfast and it was my turn to pick it up. So, we all decided Steak & Shake, so I ordered me the cheese scrambler with wheat toast.
Okay, I take one bite of the eggs, and decided I would eat 1/2 slice of the wheat toast. Well, I've always been able to eat breat in the past, and plus this was toated, so no biggie right? Well..........wrong - it was long and I was running to the bathroom PBing. Wow, I actually PB'D! I'm excited that I have enough restriction now that I actually PB'd! After 15 1/2 months, I've got real restriction! Thank you thank you thank you!
I'm on cloud 9! No more bread for me! I finally have found a food that I cannot eat! Yay!
Menu today
Bfast - eggs/part of bread (whatever I didn't PB up)
Lunch
Protein shake (my stomach hurts a bit from yacking so much, I think I will keep it simple)
Dinner - we're going out tonight, so not sure, but it will be healthy
Exercise - LBWO - I didn't make it to the gym last night to do the lower Body workout, so I will do it today.
Wt - still have not weighed, but will on Monday! TOM is around the corner, so the scales might not be nice to me on Monday, but I will still weigh on Monday.
Breakfast - 6 oz of light apple juice with Daily 5 mixed in
Lunch - Pasta salad, about 1/2 cup with 1 chicken tender added in
Dinner - 3/4 cup of chili, no beans, and a few fritos and cheese
Snack - No snacking
Exercise - Afternoon exercise - 30.09 min on treadmill, 4% incline, 245 calories, 1.59 distance, 3.2 mph.
Supplements - Daily 5, Multi-Vitamin, B-12, 2 thermo dynamx
Notes - Feeling good these days - need to work on my carbs and upping my protein and increasing my intensity of workout. I am going to start the body for life program, I was planning on starting it 4/30/07, however, think I'm going to start it 4/23/07. This will be right after my 3 month bandanniversary, and I can take my measurements and pictures and use those as my before pics/measurements.
