Sunday, May 22, 2011

day 5-7/7, week 4/4

5K Friday and 10K Saturday - oofdah!

Busy couple of days.  Hmmm - do I always start my blogs this way!?!?

Friday was the last day of school for my boys.  I picked up Brady at 1:00 and headed to Fargo for a hair appt for him and then the 5K.  It was drizzly, raining, etc.  But it let up when the race started.  I'm still struggling with pain in my foot, so had no plans on running either this day or the next, just wanted to be involved in all of the fun and finish!

Having something to eat before the 5K.  Rainy and windy!

Got home Friday night at 9:00, set out my clothes for the 10K and showered and was in bed and asleep by 10:00. 

Saturday - alarm goes off at 4:00 a.m.  The wind is blowing outside and the rain is coming down in sheets.  Not good.  I had to talk myself into getting up and not saying to heck with it and going back to sleep.  I was on the road by 4:30 and at the Fargo Dome by 5:30 to meet up with some friends.  Thankfully - the rain let up by the time we lined up, all 20,000 of us! 

I like the girl who I caught yawning.  :)

My friends and I started out with a 2:2 jog/walk ratio and pretty much did that through the entire thing.  I needed a few extra long walk intervals because my foot was killing me.  I had someone at one of the expo booths look at my feet for me and said I had a hug calcium deposit.  He said "no wonder why your feet hurt."  He told me to soak my feet in Epsom salts for 20 minutes daily, but it would take time.  

I try not to even look at my time, but of course I did, and as usual - I was disappointed.  I know I know - I finished, and shouldnt be disappointed in doing something that most people wont even attempt, but I am.  Kim - if you are reading this - I'm sorry I held you back - I know you wanted to go faster and thanks for hanging back until I encouraged you the last mile to RUN!  I'm so proud of you.  If I get this pain resolved before next May - I want you to push me to keep up with you, okay!?

So - I've done a lot of blog reading on Nancy's Spark Page.  She's pretty awesome.  I've gone back and forth with tracking to not tracking and just taking pics of what I"m eating, but I really do feel better when I'm tracking, so I'm going back to doing that.  I also figured out my BMR to figure how many calories I should be consuming and the protein, carb, fat ratio I should be aiming for.  I was always under-eating. 

Exercise - I am doing Rachel Mac's program, but one thing I am changing is my cardio.  I dont do enough of it.  I am going to do 30 minutes of HIIT 3 days a week.  I'm also going to do Yoga every Friday. 

These are my changes I am starting.  This is my plan for this week.  I think I would like to do legs more than once a week, but this week is as follows...

1500 calories
150 protein
150 carbs
32 fat

1 gallon of water daily

Remember to take my vitamins and fish oil

M: Back and Biceps, 30 minutes HIIT
T: Chest and Triceps
W: Shoulders and Abs, 30 minutes HIIT
TH: Lower body
F: Yoga, 30 minutes HIIT
                                                And Saturday maybe a Buns from Dustins Buns, Guns, Shoulders, and Arms

And one thing I will TRY to do is tv off, books away, lights out, and eyes closed by 10:30 each night! 

I am also going to not take a photo of everything I eat.  I am doing a pretty good job with my choices.  I will be tracking on Spark though so I can follow the plan above with those macros.  But I will take a photo of maybe something new or something I'd like to share.  Tonight is just that example!  I had my first green smoothie and it was great!  Thanks Amanda! 

Spinach, frozen banana, flaxseed, vanilla protein powder, ice, water.  YUMMM!  This will definitely be a regular for me!

Thursday, May 19, 2011

day3-4/7, week 4/4 and a confession!

Crazy busy this week.  I always say that though!  Seriously...the weather has been terrible.  My husband JUST got in the field for the first time today and it's almost June and wet weather coming again tomorrow.  NOT GOOD.

Yesterday I had to make a cake for a little girl turning 2.  I really didnt have time this week, but I have a hard time saying no, and it was for a girl, and it was Minnie Mouse!  :)  BUT - I had a hard time with the crumbs, which turned into bites.  I made a red velvet cake and first time recipe so I had to try it.  Why is sugar so addictive?  You can't have just one bite?  It's crazy!  After a little too much I looked for help and emailed Amy who told me to brush my teeth or chew gum.  Yes - I know these two things SOMETIMES help, but I needed a little nudge!  Thanks Amy!  I ended up making a protein shake with frozen strawberries, chocolate pp, and almond milk, which helped the rest of the cake making.  That's not to say I didnt have more than my share and I stopped completely, but I had her in the back of my mind and it helped - a little! 

I was reassured this morning when I saw Gretchen of all people admit to having this problem as well - A little sugar turns into a lot of sugar.  There's no will power about it.  It is what it is.  Solution - dont have it in the house.  But it's a hobby of mine, making cakes and cupcakes for special occasions.  I just have to do my best and look for help/accountability when I need it - thanks friends!

Pictures are random - need to get kids to bed, so they are not in any sort of order.

6am Wednesday - waiting for my sisters in iron to come for Got Core and tabatas!

Here's that darn cake!

Oops, bad picture.  Frozen strawberries, chocolate pp, almond milk to the rescue - sort of!
 I was literally running out the house to get Brady to baseball practice and thought I'd have to skip supper or grab a Quest bar.  Instead I found in my fridge ready to throw together spinach, chicken, bell peppers, shredded zuchini, and lemon!  Yum!

I had to laugh - at the end of practice the coaches had the kids picking weeds from the infield! 

Tshirts are ready for my ladies!  My son - if he is able to come to the race, will be wearing this.  He wants to wear it to school tomorrow.  :)

Quest snack (I was thinking about the cupcakes in the kitchen left over for the kids)
Lunch in the car on my way to Fargo for a few errands and stop to get my packet for the 5 and 10K!

Here's that darn cake I made! 

The expo - picking up packets.  Every time I walk in here each year I get so excited and wished I was more of a RUNNER!  Oh well.  I soooo enjoy being a part of it and watching the incredible athletes!  I was pretty excited when I ran into a booth for Cross Fit!  I have just been hearing about this lately and found it something I'd love to do!

There was also a Sweaty Bands booth!  Been wanting to try these, I always thought my head was probably a goofy shape, never stay in place, gives me a headache.  I put it on when I got home and it's still in the same place and comfortable!

I got home and my package arrived!  New capris - not sure if I'll wear them for the 5 or 10k, a little revealing for me I think!  I LOVE the top though!
Grrrr - cant get it to rotate!

Got home and it was crazy - lady was coming to pick up cake, it was 5:00, Neil was in the field, Boys just got home from school - Brady was helping dig the field ahead of Neil, Aiden was hungry; Brady wanted to go to school in an hour for a variety show - ended up talking him out of it and sent him back to the field (rain coming!), thank goodness picked up Papa Murphy's pizza for supper.  Sent it out to the field with the boys but not before I grabbed two pieces.  It was spinach, artichoke and chicken.  Yum!  Only 'bad' thing on it was the crust - but it was Delight - very thin.  

Then finished tshirts for my ladies for the 10K!

Tomorrow is last day of school, they are done at 1:00.  Then the running for baseball starts, basketball and football camps, mowing the lawn, etc.  And my grocery bill goes up!  :) 

Tomorrow - work, put my feet up when possible, pray for no rain for both my husband and for the runners this weekend, and then 5K at 6:30pm and 10K Saturday morning!

Tuesday, May 17, 2011

day 2/7, week 4/4

Good morning! Sun is finally shining! 

Today was Rachel Mac day 2.  OMG.  I dont think I've ever worked one muscle like this before, I know I haven't.  Working today on the computer was a challenge!  I could barely hold my arms up!  Today was Chest and Triceps.
Chest press
Incline chest press
cable cross overs
bench dips
seated triceps press
rope press downs

Cooper was enjoying the nice day with a new bone.

New recipe.  Tuna, spinach, quinoa, feta cheese.  Pretty good!

Chocolate fix!

Gulp!  Ick!

Neil made chicken on the grill again tonight!  Yum!  Spinach, peppers, and zuchini

No Casein tonight - just tired and wanna go to bed!

Monday, May 16, 2011

Day 1/7, week 4/4

Okay, today I started something different with my exercise routine.  Instead of doing full body strength 3 days a week and cardio/core 2 days a week; I am breaking muscle groups up following a friend's sample of her workouts.  You can find her workout here!  She's transformed her body with weights - just like I know everyone can if they just put the treadmill away and pick up HEAVY weights!  I am going to focus on increasing my weights even more than I have and exhausting the muscles by the end of the workout, then give the muscles at least 72 hours to repair.  My shoulders were drained this morning!  I also followed this with 4 minutes of tabatas on the stationary bike. 

This weekend I spent a little time chopping onions, browning some turkey, and making spicy feta turkey burgers to freeze for quick meals.  Here are some ideas on how to package them.  I like to put them all in one bag, then kind of split them into portions and then fold, so you can just break off what you need from the freezer.  Plan Plan Plan!

Chopped onions.  This way you dont have to chop onions every time you need them! 

Ground turkey.
Put in a bag...

  Fold, then freeze!

I'm tired of trying to like oatmeal.  I love the idea of a warm bowl of oatmeal on chilly mornings, but I cant like it no matter how I prepare it. 
Breakfast this morning was berries, greek yogurt, protein powder, and steel cut oats.

Green tea!

Morning snack.  I started out with walnut, but changed to almonds.  I found out I didnt like walnuts! 

yah yah yah, the same thing again, but it's good and it works and it's quick!  Quinoa, chicken breast, brocolli.  I only ate half of this though.  Still fighting this cold and no appetite.
My hubby brought these in from the yard for me.  Sweet!
On way to baseball game again!

I put stew meat in the crockpot this morning so the boys had something for supper when we got home.  They had stroganoff on noodles.  I just had the meat.  It was already 9:00 pm!

Before Bed. 

The groundwork of all happiness is good health. 

Things I learned today:  Talked about the difference between lifting weights full body workout 3 days a week versus lifting a specific different muscle group each day, lifting 4 days a week.  We'll see how it goes!  I do know my shoulders are drained today!  Tomorrow morning is Chest and Triceps day.


days 4-7/7, week 3/4

Okay - crazy busy as usual.  I did not blog each of these days, but I did take photos of things I ate!  Here is a recap!