June 29, 2009
Today was a good day. I ate well and got a lot of exercise in! I am starting to “run” up the stairs instead of walking. I did the below routine at the gym. I switched from the elliptical to the treadmill so my body gets used to running for 30min. I did 1min warmup, 5min running, 1min rest, 5min running, 2min rest, 5min running and then about 4min cooldown. All in all 15min running and will adjust to make it harder. I think I’ll run for 6min and rest for 1min and see how that goes.
When I got to my work inbox I found out that the beach volleyball team (in a tourni in less than 2 weeks) was going to practice after work…5pm-6:30pm and they were still going! I left because I was pooped and sweaty to boot. Why the cartoon? I love cats.
Breakfast: The usual
Snack: Protein bar
Lunch: Chicken eggplant veggie stir fry over white rice
Snack: Protein shake
Dinner: Egg and ham on whole wheat.
I was trying to find out how long my usual route was, and how much more I had to add for the 5K. Found this GREAT website called MapMyRun (www.mapmyrun.com). Create an account (I got the free one) and then you can map out your routes on a map. It allows you to save many routes, adds theis Ks or Miles, and can find new routes for you. You can track your dialy runs (how long, what routes, etc) and you daily calorie intake. So handy. I love it.
I started running hills yesterday. Ran up 3 times and by the time I get to the top I’m winded. I read in Runner’s World Magazine that running hills is good for training for a 5K (or any marathon).
Running hills strengthens tendons, ligaments, reduces the risk of injury, improves running form, focuses on individual joints and small sets of muscles, increases aerobic and anaerbic capacity, and when you run down the hill you can practice good downhill form!
This site is really good for running hills, coming down, types of hill workouts, etc. -> http://www.runnersworld.co.uk/news/article.asp?uan=159
I found this page Comfy Food Gets Healthy on EverydayHealth.com and had to share it…comfort food done better! Baked fries, mashed potatoes, mac and cheese, peach cobbler, oh my!
Mac and Cheese
- 2 cup(s) pasta, elbow macaroni
- 1/2 cup(s) onion(s), chopped
- 1/2 cup(s) milk, fat-free evaporated
- 1 medium egg(s), beaten
- 1/4 teaspoon pepper, black
- 1 1/4 cup(s) cheese, cheddar, low-fat, finely shredded
1. Cook macaroni according to directions, but don’t add salt to the water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray.
3. Preheat oven to 350 degrees F.
4. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about three minutes.
5. In another bowl, combine macaroni, onions, and the rest of the ingredients. Mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
I came across this this morning and it contains some helpful tips for me and my last 5-6lbs. The article is 10 Steps to Speed Weight Loss by Madeline Vann.
The tips I found useful were:
Anticipate temptation. If you know you can’t resist freshly baked brownies, don’t keep a mix in your pantry. Also, if you are going somewhere with friends and family and know you’ll have a hard time controlling yourself, make a decision before you get there about what you will eat — and stick to it.
Try the veggie-loaded plate method. Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. If you decide to get a second plate, says Banes, it had better be all vegetables. People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
Be accountable. Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
Order (or make) smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Banes recommends ordering the lunch portion, an appetizer, or a children’s meal — or put up to half your meal into a doggy bag before you begin eating.
Acknowledge your success. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.
June 27, 2009
Saturday was a good day – although I had carrot cake and some rosé. I went for that 2km run and then spend 3 hours walking around doing a Tree Tour at Casa Loma. Such a nice and sunny day!
Breakfast: the usual
Lunch: Roast beef
Snack: Protein shake
Dinner: Grilled chicken, peaches, jalapenos, with side of light caesar salad
Snack: carrot cake
This is a concoction of my own…I love bbq chicken breasts over salad in the summer. I’ve started bbqing more fruits and veggies.
Soak skewers for 25min. String onion rings, jalapenos and pineapple. Drizzle with balsamic vinegrette. BBQ chicken and skewers until chicken is no longer pink inside and onions, jalapenos and pineapples have nice grilling marks on them. Serve with fresh salad. Mmmm!
I went running this AM and ran 2.185km. Nice!
June 26, 2009
I took today off from work (I needed a sunny day outside) so I stayed home with my bf. We slept in, had a big breakfast, worked out, read in the backyard, watched some DVDs, read in the backyard and so on.
Last night I had a bbq and wine with some good friends. It was very nice. Back on the diet and exercise today though! I did Week 5 Day 3 of the challenges and that was easy. No problem! Might see how many pushups I can do tonight. Also going to go for a run when it gets cooler.
Breakfast: 2 eggs, blueberries, 1 pc ancient grain toast dry, bacon (crisp and patted down), water
Snack: Protein shake after working out
Lunch: roast beef, blueberries, peas
Dinner: 2 chicken hot dogs, blueberries, water
I always thought Ciara had a great athletic body since her OH! video. Here is her parameters for a good body:
- Train like you mean it and eat like you take it seriously. It’s 85% what you eat and 15% how you work out.
- Do ab work. Sometimes she does a total of 500 crunches!
- Listen to upbeat music while working out for motivation and to get you through the last rep.
- Admire athletes. I do that with the fitness models…post an athlete you admire on your desktop!
- Mini meals. Enough said.
- Don’t deprive yourself. Enjoy all food in moderation
- Treat your body like a temple.