Gym Recap

This morning marked Day 1 of Week 3 of C25K...

Treadmill: 5 minute warm-up, 1:30 run/1:30 recovery x 2, 3:00 run/3:00 recovery, 1:30 run/1:30 recovery, 3:00 run, 5 minute cooldown.
- walking @ 4.0mph, running at 5.9mph

3 full sets of strength training

Recumb Bike: 10 min ride @ level 5-random, 3 minute cooldown

Today I'm eating...

pre-gym: 1/2 Fibre Source granola bar
post-gym: other 1/2 of bar
- coffee (only one today!)
- Red River hot cereal w/ 1/2 chopped apple, cinnamon & 1/2 tsp brown sugar
- 1/3 cup ff vanilla Activia yogurt w/ 1/2 cup chopped orange
- turkey melt: 1/2 pita, deli turkey, light Miracle Whip, grainy mustard - topped w/ 1 oz light cheddar and broiled - then rolled with lettuce & tomato
- baby carrots & cucumber sticks
- 2 point homemade cinnabun
- grapes
- Saucy Sausage Supper served w/ No Yolks noodles and steamed green beans
- tea
- strawberries

25/22+5AP

Activity: 25 mins high intensity cardio, 15 mins moderate cardio, 3 full sets strength training (5)

Water: 2 litres (I know that I'm retaining water from all of the muscle repair going on this week)

Stupid Weigh In

What the hell? UP? Ya, that's right... SEVEN days OP, plus exercise SIX of those days...and what does the scale tell me? It tells me I gained almost a pound. Back up to 151.6! Booooooo!!

I know it doesn't really matter because it's probably been one of the most active weeks of my life, but still....I wanted to see my goal number again...finally. Not fair!

I am going back to have a look at my menus from two weeks ago because that was the week that I dropped 2.5 lbs. Maybe there was something magical in my dinners! This week will be tough as I want to eat as clean as possible all week, because this weekend is DBF's bday...and we have fancy-schmancy dinner plans on Friday and a night of drinking on Saturday. I've got to plan, plan, plan!

This weekend I'm eating...

Saturday:

pre-gym: 1/2 serving Arthur's Strawberry Rainforest smoothie, 1/2 Fibre Source granola bar
post-gym: other half of granola bar
- Starbucks double, tall, vanilla, no-fat latte
- late lunch @ Chicken Burger: cheeseburger, onion rings, small vanilla shake
- tea
- another 1/2 serving of Arthur's smoothie
- shared a beer w/ DBF
- tomato soup made w/ skim milk
- 14 sour cream & onion Ritz crisps

30ish/22+6AP+2ish FP

Activity: 45 mins high intensity cardio, 15 mins moderate cardio, strength training (6)

Water: 2 litres

---------------------------------------------------------------

Sunday:

- breaky at Cora's: small OJ, coffee, 2 scrambled eggs, 2 strips bacon, few potatoes, 2 small blueberry crepes w/ smidge of syrup, watermelon/pineapple/strawberries
- post-gym: Cherry Pie LaraBar
- baby carrots w/ hummus
- coffee
- meatloaf, steamed brocolli & cauliflower
- homemade Apple Crumble (w/ splash of vanilla Almond Breeze)
- tea

30ish/22+4AP+4ish FP

Activity: 25 min high intensity cardio, 15 mins moderate cardio (4)

Water: 1 litre (sooooo not feeling it today)

Weekend Recap

Friday night's meatloaf ended up being leftover roast beef....when I thawed out what I thought was a package of leftover ground beef SURPRISE it was roast...oops! At least it still worked out with the cauliflower n cheese sauce and spuds. Apple Crumble wasn't my best work, but it was still good! I ended up passing on the evening wine because I just wasn't feeling it.

Saturday I set my alarm to get up for Ball n Step class, but of course it ended up taking forever to brush off my car and dig my way out of the damn snow....so by the time I got to the gym it was too late for the class. No biggie, I still did my regular workout of C25K week 2/day 3 and my full strength training routine. Because I missed the class I added in extra cardio by doing increasing incline intervals on the treadmill and then a hard ride on the recumbant bike. Boy am I feeling it today!! Foodwise, we treated ourselves to a late lunch at Chicken Burger and I stayed on plan all day.

Today I considered hitting up a yoga class but changed my mind and opted to do some early morning grocery shopping, but when I came downstairs DBF had been up for a while and was craving breakfast, so we headed out to Cora's instead. I had Rosemary's Sunday: two scrambled eggs with a couple of pieces of bacon and two little blueberry crepes. I only ate like 3 of my potatoes and didn't touch my toast....but I ate all of my fruit and all of DBFs. Soooo good!

After breaky I went back out to do my grocery shopping and randomly grabbed my gym bag on the way out. After standing in line at the stupid store for what seemed like ever, I decided to pop into the gym and do a little extra cardio. I did some sprint intervals and some incline intervals on the treadmill, followed by a random session on the cross-trainer just for something different. I did a ton of extra stretching afterwards because all of this leg-work is making me a little stiff. A good stiff though...woooohooo!

Tonight I'm making the meatloaf that I had planned on Friday, now that I actually have some ground beef. After earning my extra APs today I'm happy to say that I can still have my leftover Apple Crumble as a Sunday night treat! I think I'm going to put together a batch of 1 point cinnamon buns tonight too, for treats throughout the week.

Today I'm eating...

- 1/2 serving Arthur's Strawberry Rainforest smoothie
- coffee (today with coffee blend cream!)
- Red River Hot Cereal w/ smidge of brown sugar & vanilla Almond Breeze
- chopped oranges w/ ff vanilla Activia yogurt
- pita w/ hummus, feta, tomatoes, english cukes, lettuce
- 100 cal pack Ritz Crisps w/ light Laughing Cow
- meatloaf, roasted fancy spuds, steamed cauliflower w/ cheese sauce
- homemade apple crumble!
(- wine?)

32ish/22+10ishFP

Activity: much needed day off from the gym :)

Water: boooooo...its cold...maybe 1 litre

A little insight...

I was never what anyone considered overweight. It was just one of those cases of getting older, getting a desk job, and getting complacent in the fact that I wasn't very active.

Two summers ago I joined a recreational rowing team with a girlfriend and that was my first venture into what I can now call an active lifestyle. Prior to that I had attempted a few yoga classes and had a failed gym membership at the Y. I'll never be "sporty" (because I'm still a clutz with very little coordination!) but I'll certainly try never to go without some sort of activity in my daily life ever again.

Once I got into that, I really felt the affects of the 15 or so extra pounds I'd starting toting around after 5+ years at a desk, so I decided now was the time to do something about it. Better than waiting to actually become overweight and have more troubles, right?

So my Weight Watchers journey began. Since I work from home at a computer all day, joining the online version seemed the way to go. I started out at 172+ lbs....so set my goal to 150 lbs...although truth be told I would've been happy at 160. (It should be noted that I am 5'11" so any of those weights are considered in my healthy range...I just wanted to get to the low side before I jumped past the high side.) The initial 9 lbs just about fell off because my eating habits became so much better, but then it took me almost a year to get the other 13 pounds off.

Once I hit 150, my body immediately went right back up to 153lbs and I've fluctuated around there for the last year or so. I'm perfectly happy with that, but occasionally get back on the bandwagon for that elusive 150.

After rowing ended, my girlfriends and I took up non-contact kickboxing (Muay Thai). This is not boxercise. This is a class twice a week that kicks your ass! We learned moves and skills we never could anywhere else. I learned that I am a lot better at these things than I ever thought. I had to give it up when I moved across the country, but I missed the activity in my life so that's when I decided to join a gym and get a trainer.

Now that I'm working out regularly on a routine designed for me and my goals, I find it extra-motivating to stay on my eating plan. I still follow Weight Watchers to some degree...averaging points in my head and planning my meals each day helps keep me on track. I am no longer a member but I will carry the rules and everything I learned with me, probably for life.

Currently I'm knocking off the nagging extra 5 lbs that kept sneaking back in, and I suspect this week I might actually surpass my 150 lb goal and get back into maintenance mode.

It's a great journey. And who knew? If you'd asked me about working out or eating healthy even 5 years ago I wouldn't have known where to begin. But look at me now!

Gym Recap

Yup, even after getting my arse kicked last night, I managed to haul myself in there again this morning! I plan to stick to my offer to drive DBF to work on Mon, Wed & Thurs...so up I got, and off I went.

Thursday would normally be cardio only, but since I only did one full set of strength training with my trainer last night, I figured I might as well get my other two sets in today. Tomorrow is a full rest day anyway, so it won't kill me to do it two days in a row this time.

Treadmill: 5 minute warm-up, 15 minutes of increasing incline intervals (every two minutes I increased the level by 3, until I reached the top), 5 minute cooldown

2 full sets of strength training, including the new reverse lunges and back extensions.

Recumb Bike: 10 minutes @ level 5, random, minimum 85 mph, 3 minute cooldown

Tomorrow is my much needed day off!

Today I'm eating...

pre-gym: 1/2 Apple Cobble Fibre Source bar
post-gym: other 1/2 of bar, coffee
- apple w/ natural PB
- pita w/ hummus, feta, tomato, english cukes & lettuce
- chopped orange w/ ff vanilla Activia yogurt
- cheeze n cracker Handi-Snack
- baby carrots
- pork loin chop, roasted fancy potatoes, steamed asparagus
- tea
- strawberries
- 100 cal pack Bits n Bites

24/22+5AP

Activity: 20 minutes high intensity cardio, 20 minutes moderate intensity cardio, 2 sets strength training (5)

Water: 2 litres

Personal Trainer Recap - Day 3 of 5

As I just mentioned in my gym recap, I already did my cardio session this morning. I had to get up to drive DBF to work anyway, so no sense in wasting an early morning workout. But....I already had an appointment booked with my trainer for tonight....so I thought we'd just be doing strength training, but I was wrong!

Instead she turned my "warm up" into a brutal session on the cross-trainer. (We chose the cross-trainer because I already ran on the treadmill this morning.) She let me have my 5 minute warm-up, but then immediately had me bump it up to Level 6 and do sprint intervals. 30 second sprints as fast as I can (up to 11 mph on that machine), with recoveries of 1:30 minutes but still maintaining a rapid speed (about 6.5 mph). Then after 10 minutes of that, she informs me that I'll be doing endurance intervals for the next 10 minutes. Yup, instead of sprinting for 30 seconds, I had to bump it up to Level 13 and go as hard as I could for the 30 seconds. Brutal, but worth it! Finished up the last minute with a Level 13 sprint, followed by a Level 6 killer sprint. At least she let me have the full 5 minute cool down.

Then we headed downstairs to the weights and machines and did a run through of 1 set of my current routine to make sure I haven't developed any bad habits. Nothing to report there, all is well and she's happy that I've already upped my weights on a few things.

She added in two new exercises for me. First, a back extension on the large ball...I had asked for a back strenthening exercise and this does just that. It also works the core big time, plus a little action on the butt (which is always good). I also asked for something for the legs (I'm trying to tone my calves and quads...so she gave me lunges. But not just regular lunges...reverse lunges off the step. Those are going to be great, but to start I sucked. They require a lot of concentration, balance and support...but I could really feel them so I'm stoked to practice those.

I had thought I might stay and ride the bike after our session, but she kicked my ass so hard at the beginning, I just did my stretching and came home.

We've booked our next follow up for two months from now, and by then it will definitely be time for a new routine. She says that I seem to be doing everything just right for now, so to keep it up and by the next meeting I'll be looking forward to learning some more new stuff.

Now, I must go lay down. I'm poopered.

Gym Recap

Morning:
- Treadmill: C25K, week 2, day 2
- 1:30 running, with 2 minute recoveries
- upped my speed a bit...now running at 5.7, walking at 3.9
- 5 minute warm up, 20ish minutes of program, 3 minute cooldown

- Recumb Bike: just to fill in some extra time, 10 mins on level 5, random @ 75mph, 5 minute cooldown

Evening: see next post about trainer kicking my ass

Recipe Review - Pumpkin Penne

Last night I made Rachel Ray's Penne-Wise Pumpkin Pasta. I had a bunch of leftover canned pumpkin to use up, so I dug out October's magazine and found the recipe I knew I had seen. I checked with DBF to see if he was up for something different, and he agreed so I threw it together.

It's not bad. It's a good idea, but it was pretty bland. We didn't hate it or anything, it tasted fine...just boring. It won't be going into the "must have" file though, that's for sure.

It did make me confident to try other recipes involving pumpkin for a main course though. I noticed on her website that there are a whole slew of other recipes...one involving Italian sausage...so maybe some of them will be more interesting flavor-wise. Next time I open a can of pumpkin for baking, I'll have to give dinner another try.

Today I'm eating...

pre-gym: 1/2 banana
- coffee
- 3/4 cup Kashi Crunch w/ 1/2 cup skim milk
- strawberries & chopped orange w/ ff vanilla Activia yogurt
- pita with herb hummus, feta cheese, tomatoes, spinach & mushrooms
- 100 cal pack Ritz Crisps w/1 light Laughing Cow wedge
- edit: more coffee w/ chocolate Almond Breeze & All Bran bar
pre-trainer: 1/2 banana w/ 1 tbsp natural PB
post-trainer: sammich w/ turkey bacon & light cheddar, baby carrots
- tea
- strawberries

26/22+6AP

Activity: 20 minutes high intensity cardio, 20 mins moderate intensity cardio (3)....then later tonight: strength training with trainer, 20 mins high intensity cardio (3)

Water: 2.5 litres

Gym Recap

I'm pooped. Today is a day off from C25K and strength training so I decided on just cardio. My love affair with the cross-trainer is over for now, so I opted to do treadmill and bike today. Good leg workout too!

Treadmill: 20 minutes incline intervals...I played around with different inclines every 2 minutes. Boy did I feel the burn when I went for level 12 after 14 minutes!

Recumb Bike: full 20 minute random program on level 5 @ minimum of 85mph, 5 minute cooldown

And of course, 3 sets of ball squats!

Today I'm eating...

- coffee
- Red River Hot Cereal w/ chopped 1/2 banana, smidge of brown sugar & splash of vanilla Almond Breeze
post-gym: pumpkin bran muffin
- taco leftovers made into a salad: lotsa lettuce, tomatoes, 1 oz light cheddar, 1 tbsp light sour cream, salsa & 2 oz seasoned ground beef w/ 1/2 crushed up taco shell
- apple w/ light Laughing Cow
- 100 cal pack Ritz Crisps
- Rachel Ray's Penne-Wise Pumpkin Pasta served with spinach salad w/ Light Italian dressing
- tea
- strawberries & chopped orange
- (english cuke slices & baby carrots w/ hummus if still hungry)

22/22+4AP

Activity: 15 minutes high intensity cardio, 30 minutes moderate intensity cardio (4)

Water: 2 litres

Gym Recap

No work for DBF today (lucky bugger, Government holiday!) so I waited until the afternoon when my work was caught up to head to the gym...

Treadmill - Week 2, Day 1 of C25K
- 5 minute warm-up, followed by 1:30 running intervals with 2 min recovery periods for a total of about 25 mins, 2 minute cooldown

Strength Training - 3 sets of 12
- Today I was able to up the weight on the Tricep curls to 12.5lbs. The last 3 or 4 really hurt, but I could feel the right muscle working so it was worth it.

Finished up with the recumbant bike
- 10 mins on Level 5, random @ a minimum of 85mph, then 3 minute cooldown

No time for ball squats today....boooo!

Today I'm eating...

- coffee
- 1/2 servings Arthur's Strawberry Rain smoothie
- Red River Hot Cereal w/ pure pumpkin, brown sugar, pumpkin pie spice & a splash of skim milk
- grapes
- DBF's leftover Lipton chicken noodle soup
- Grissol Crispy Baguette crackers w/ light Laughing Cow
- baby carrots
pre-gym: Hungry Girl cookie
post-gym: chocolate Almond Breeze
- Taco Night! (hard shells, lean ground beef, seasoning, tomato, lettuce, light cheddar, light sour cream, salsa)
- tea
- banana bran muffin
- (strawberries if still hungry)

27/22+5AP

Activity: 30 mins high intensity cardio, 15 mins moderate intensity cardio, 3 sets strength training (5)

Water: 2 litres

Weigh In

WooooooHooooooooooooo!

DOWN another 1.6lb, for a new weigh in of 150.8lb!! That's 4 pounds down in two weeks, with only .8lbs to finally get back to goal.

Amazing what happens when you are on plan for 13 days!

This is officially my lowest weight in MONTHS. I don't know how long because I wasn't even tracking my weight until January, but it's been a long, long time. Hello old friend! :)

Silly Holiday Hours

Wouldn't you know it...I go for Day 6 at the gym and it's closed. boooooo! After an excellent trip to buy new shoes, I felt inspired to test them out. I thought the gym was open until 5:00 today, but alas it closed at 4:00. :(

So home I came and got the dog and my iPod and off we went for a good, long, windblown yet sweaty walk around the neighborhood. The sun is shining at it was just what I needed!

Bake-o-Rama

After baking the Hungry Girl cookies, I decided to make a batch of Mandy's Banana Bran Muffins as well. Then I decided that I didn't want a whole dozen of those, so I modified half the batch to be Pumpkin Spice instead.

I like to sprinkle a bit of cinnamon sugar on top of the pumpkin ones before baking to give them a tiny bit of crunchy goodness. I topped the banana ones with a smear of leftover chocolate frosting too!

Today I'm eating...

Last night's dinner plan was a success. In fact, the restaurant was out of Strongbow (booooo!) so instead of just ordering a beer or something I didn't really want, I just ordered water. Yaaaiee me! And my girlfriend did share the Root Veggies w/ Hummus with me and it was delicious! In fact, my salad and my mussels were delicious too!

Today is a bit of a mish-mosh. DBF has a friend over watching F1 Racing, so I'm about to go make myself scarce. I see Starbucks in my future. :)

Today:
- coffee
- homemade "mcmuffin" - ww english muffin w/ ketchup, 1 serving Egg Beaters scrambled, 25 grams low-fat ham, ff cheese slice
- 1/2 serving Arthur's Strawberry Rain smoothie
- Starbucks triple grande vanilla non-fat latte
- carrying with me: pumpkin bran muffin, grapes & light cheddar
- edit: 1/2 serving (20gr) Kettle Chips (krinkle cut, Buffalo Blue Cheese) - I wanted to try them, so I actually got out my scale and measured them out. :)
- 1 piece of whatever pizza the boys order
- spinach salad w/ mushrooms, tomatoes, feta & olive oil dressing
- Easter Creme Egg!

27/22+2AP+3FP (I estimate I still have 15FP left, so that leaves me tons of room if this afternoon's plans change at all)

Activity: gym closed, so extra long walk with the doggie (2)

Water: 2 litres (I did it yesterday, so I'm aiming for day 2!)

Today I'm Eating...

pre-gym: Hungry Girl 1 point "cookie"
post-gym: Starbucks triple grande vanilla no-fat latte
- Red River cereal w/ 1/2 chopped banana & 1/4 cup vanilla Almond Breeze
- grapes
- 2 x ww bun w/ light cheddar, light Miracle Whip, tomato, spinach
- baby carrots
- pumpkin bran muffin
- strawberries
- out for dinner & drinks: Jamieson's Grill
- I think I'll stick to one glass of wine before we head to dinner, then probably a Strongbow while we are out. For food I will try the Poached Pear Salad and either the mussels or maybe the Cod Cakes. The root veggie chips w/ hummus look good too so maybe my girlfriend will want to share them because DBF won't.

18+dinner/22+5AP+up to 20 FP (saving the other 15 FP for tomorrow)

Activity: 30 mins high intensity cardio, 15 mins moderate cardio, full 3 sets strength training (5)

Water: 2 litres

Gym Recap

- treadmill - C25K - week one, day three! (running @ 5.5/walking @ 3.7)
- strength training - 3 sets of 12
- elliptical - level 5 - incline intervals program, 15 mins, followed by 3 min cooldown
- 3 sets of ball squats

I finally got a chance to peek in on the Basic Ball & Step class today... now I know it looks safe, so I'll try to make it next week.

Recipe Review - Chippity Do-Da!

The recipe in this Tuesday's Hungry Girl Newsletter was for a "guilt-free chocolate chip cookie". The ingredients weren't too far out there (sometimes she uses a lot of alternatives I don't have on hand), so I picked up the one thing I didn't have and decided to give them a try.

First, let me say, THESE ARE NOT COOKIES. They are tasty and I might possibly make them again sometime, but essentially they are a muffin top. They are shaped somewhat like a cookie, but are soft and doughy and much more muffin-like or cake-like than a cookie. Unfortunately they just made me wish I had a real cookie...it was a big tease!

Having said that, they are tasty enough for a one-point snack and I liked that it made a small batch of only 8. Most of my muffin or cupcake recipes make at least a dozen, if not more, and they either get eaten too many at a time, wind up covered in frostbite from forgetting them in the freezer, or thrown out. That won't happen with these.

(haha, ignore the half eaten one!)

Today I'm eating...

Hope everyone got the day off and a nice sleep in like we did!

- 1/2 serving Arthur's Very Berry Smoothie
- coffee
- WW spinach, tomato & feta omelette w/ turkey bacon & ww toast
(the recipe for this is on the ww site and it's sooooo good!)
- 1 Hungry Girl "guilt-free cookie" (review to follow)
- grapes
- strawberries
- banana bran muffin w/ choco icing
- ff lemon parfait yogurt
- chicken breasts stuffed with low fat ham & havarti
- steamed asparagus
- Sidekicks noodles (sour cream & chive)
- maybe some wine

22/22+2AP

Activity: longish walk with the doggie (2)

Water: 1 litre

Gym Recap

I know it's kinda late, but I wanted to say I'm proud of myself...AGAIN! Weeeee!

This morning I just couldn't face the alarm when it went off at 7:20, then 7:29, then 7:38.....I finally felt bad for DBF and just turned the bloody thing off. Next thing I knew, we were waking up at almost 10:00! Oops. Definitely not going to make it to the gym, especially since I'm supposed to be working by 9-9:30.

So I busted my ass on work all day long. Didn't mess around on the internet or stop to watch TV or anything...just worked right through, so by 4:00 I felt good that I had done all of the day's work and snuck off the gym. Now, in the past, I would've crapped out and said "oh well, I missed it..." but I've done so well lately that I just couldn't let myself down.

Today was cardio day, so I hopped on the treadmill for another session of C25K week one. Sooooo much better on the treadmill than the stupid cross-trainer. I did the running intervals at 5.5 and the brisk walk at 3.7. I could've kept going, I was in a groove!

After that I had wanted to stay on for incline intervals, but there was a waiting line for the treadmills so I had to give mine up. So instead I used the elliptical (which I hate because the stride isn't long enough) because it has an adjustable incline. I did 3 x 5 minute intervals at an incline of 6, with 2 minute recoveries at an incline of 2...all at level 5.

I ended up burning well over 300 calories according to the machines...which is about 100 more than I had guesstimated. Weeeeeeeeee! (and yes, I do take the machine calculations with a grain of salt...)

Tomorrow will be my much needed day off from the old gym, but I bet I'll miss going. Saturday morning I plan to hopefully try out a class, but it'll be my third day of C25K and it's strength training day.

Whew.

Today I'm eating...

- 1/2 serving Arthur's Very Berry Smoothie
- coffee
- Red River Hot Cereal w/ pure pumpkin, brown sugar & pumpkin pie spice
- ww english muffin w/ dijon, sliced tomato & light cheddar, grilled open face
- baby carrots & couple pickles
- grapes w/ light Laughing Cow wedge
- pasta w/ sauce from freezer & BM meatballs (& leftover steamed veggies)
- edit: I did a little switching it up so I can have WINE - I forgot today is like Friday!
- carrot cupcake
- strawberries

22/22+4AP (this leaves me my APs for maybe a snacky-poo with our wine!)

Activity: 25 minutes high intensity cardio, 15 minutes moderate intensity cardio (4)

Water: 1 litre

Snack Attack

Red River Hot Cereal, where have you been all my life?!

Lately I seem to be discovering all kinds of yummy foods that have been around for a long time. I guess I was hiding under the healthy food rock all these years.

After reading about Red River on Eurydice's blog, when I saw it on the grocery shelf I thought I'd give it a try. This morning was my first bowl, and it is sooooo yum!!

First of all, at $2.99 for the huge box, it's a steal! Way better deal than dry cereal or those instant oatmeal packages. Only 1/4 cup is needed for a single serving (it grows into a whole bowl when cooked) so I imagine this box will last a long time....as opposed to the instant, where you only get 8 servings and they aren't totally filling.

Plus, this stuff is entirely natural. No fillers, no sugars, no weird seasonings. Just wheat, rye and flax. The flax makes it super high in fibre, plus gives it some crunch and a bit of a nutty taste. All I added was a tiny smidge of brown sugar and some vanilla Almond Breeze, but it would be good with a drop of honey or maple syrup...or just some milk. Tomorrow I might mush some banana or pumpkin into it.

I had a bowl after the gym today and it kept me full for a good two hours. I didn't start to feel hungry again until about 10 minutes before lunch. No instant oatmeal has ever done that for me.

Today I'm eating...

pre-gym: 1/2 banana
- coffee
- Red River Cereal w/ 1/2 tsp brown sugar & 1/4 cup vanilla Almond Breeze
- lunch at Chicken Burger - probably a cheeseburger or cheesedog (normally I wouldn't have two burgers in one week, but my girlfriend called yesterday and invited me to lunch and since we've been talking about it for ages I couldn't say no!)
- dinner: leftover Mushroomy Pork Chop w/ extra steamed veggies & no potato
- tea
- carrot cupcake
- strawberries if I still need a snack

11 + lunch/22+4AP (this gives me 15 points for lunch so I think I'm all good)

Activity: 15 mins high intensity cardio, 5 mins moderate cardio, full 3 sets strength training (4)

Water: 1 litre (you'd think I'd be able to do better with all the working out, but nooooooo...)

Gym Recap

This week DBF's schedule is all over the place, so my plan for getting to the gym early because I'm driving him to work isn't quite working out. I am happy not to have to get up and drive all the way downtown and back....and it's good that I don't have to pick him up in the afternoons, but I was worried it would throw me off my game. But it didn't today! I set the alarm and only hit snooze once, and up I got. I was at the gym by 8:05. Yaaaieee me!

Today was my usual 20 minutes on the cross-trainer. 5 minute warm up, followed by sprint intervals for 15 minutes. Level 5, 30 seconds sprints @ 10mph, 1:30 minute recovery @ 5mph for 15 minutes. 3 minute cooldown.

Then my strength training routine @ 3 sets of 12. I have upped my weight by 10lbs on the seated row, the leg press, and the ab machine. Now I actually feel like I've worked out when I'm done.

I didn't have time for the bike today, but did my 3 sets of ball squats (of course!)...this time with the 10lb (I actually don't know the weight as it wasn't labelled, but it felt like 10lbs) bar over my shoulders.

I love how easily I've gotten into the routine. I can't wait for my trainer to give me a couple more exercises to add to the plan!

Impromptu Gym Trip

Yup, that's right...you heard me....Impromptu trip to the gym! Activity NSV for me!

Instead of eating my lunch at my computer today, I decided that I would head to the grocery store to grab a few things and get some fresh air. Since it's too windy to walk anywhere I was feeling a little guilty about no activity. Then, while putting on my mascara I got this burst of inspiration and decided to go to the gym while I was out. It's my day off for strength training, but who says I can't do cardio?!

So.... using my trusty iPod, I tried out the first episode of Couch to 5k on the cross-trainer (I still don't have proper running shoes for the treadmill, plus I can move faster on the cross-trainer). That was 5 minute warm-up, then 1 minute interval runs (8.5mph) and 1:30 minute recovery walks (5.5mph) for a total of about 25 minutes. I skipped the cool down at the end because I was going straight to my other machine.

Next I decided to try incline intervals, so over to the treadmill I went. I did a quick 1 minute warm up, then ramped it up to an incline of 12 for 5 minutes intervals, with 2 minute recoveries at an incline of 5. I did this for 20 minutes, then cooled down for 3 minutes.

To finish up the hour, I rode the recumbant bike for 10 minutes at level 5 on random. Finished this with a 3 minute cool down.

According to the machines I burned close to 400 calories today. Woooohoooo! Not bad for my day off!

(Of course, now I'm way behind in work so I should get to it!)

Shout Out to Marathon Marie!

Well, well...would you lookie what we have here!

Looks like our own loveable little Mousearoo is this week's Weight Watchers Success Story.

If you don't read her sassy, witty, hilarious and insightful blog, then you are missing out.

Girl has gone from overweight 20-something to marathon running junkie in no time flat. Inspiration pours outta her!

Today I'm eating...

- coffee
- 1/2 servings Arthurs Very Bery Smoothie
- carrot cupcake
- tiny portion of DBF's leftover Enchilada
- baby carrots
- strawberries & few blackberries w/ ff Lemon Parfait yogurt (added some Kashi Crunch because this became my post-gym snack)
- rice crackers & light Laughing Cow wedge
- Mushroomy Pork Loin Chops w/ smashed taters & steamed green beans
- another carrot cupcake
- tea

edit: 22/22+7AP

Activity: day off from gym, too windy to go outside (geesh!) edit: I headed to the gym! 40 minutes high intensity cardio, 20 minutes moderate intensity cardio (7)

Water: 2 litres!!

Recipe - Modified Diet Pop Carrot Cupcakes

With all the talk about Diet Pop Carrot Cupcakes lately, the box of mix in my cupboard finally called my name yesterday morning. I don't mind the diet pop versions, but I can always taste the aspartame and that ruins it for me. So....I decided to use just Club Soda (still no calories, but also no stupid sweeteners) and let me tell you it worked like a charm. I also added a cup of mushed up All-Bran Original and you wouldn't even know it's in there...hehe, sneaky.

- 1 box Betty Crocker Carrot Cake Mix
- 1 can Club Soda
- 1 cup All-Bran Original
- extra sprinkle of cinnamon & nutmeg

Preheat the oven according to mix directions. Pour about 1/3 of soda over All-Bran and stir around so it gets completely mushy. Add the rest of the soda to the cake mix and stir under mixed. Stir mushy All-Bran into cake mix. Add extra cinnamon & nutmeg if desired. Bake as many cupcakes as you like (18 seems to work the best). I find I have to cook them about 3 minutes longer than called for on the box, otherwise they are a bit too crumbly and soft.

If you want to ice them, use your favorite Betty Crocker icing. Cream Cheese tastes the best, but Vanilla works too. Scoop a few big tablespoons into a bowl, add some cinnamon and whip with a fork. This makes it lighter and easier to spread so you don't need very much. I use about 1 tsp per cupcake. The added All-Bran helps to counteract the icing points!

Today I'm eating...

pre-gym: 1/2 banana
post-gym: Fruity Cheerios w/ skim milk
- coffee
- strawberries w/ a few blackberries
- small portion of DBF's leftover enchilada & beans
- salad w/ tiny amount of ranch dressing
- rice crackers w/ 1 light Laughing Cow wedge
- dinner: TBD, something to do with ground turkey....maybe with pesto for burgers.
- carrot cupcake
- tea

15+dinner/22+5AP

Activity: 20 mins high intensity cardio, 15 mins moderate cardio, full 3 sets strength training (5)

Water: 1 litre (1/2 litre down already...I can do it!)

Gym Recap

I was a bit late getting there, but I went and I'm glad I did. Today was my typical cardio/strength training day.

5 min warm up on the cross trainer, followed by 20 minutes of sprint intervals. I tried to go one level higher and sprint for a full minute instead of 30 seconds, but that only lasted for a couple of sprints and then it was just too hard so I reverted back to level 5 and 30 second sprints. I did force one last full minute sprint at the end though. Then a 3 minute cooldown.

Then off to do my strength training. I've upped the weight for my leg press and the seated row. Much better! The tricep pulldown is my favorite, because it's such a basic exercise that starts out not feeling like much, but by the end of the third set you can really feel it!

10 minutes on the recumbant bike...I went for level 5 and kept my speed over 85 mph...even managed 2 minutes at over 100mph during a particularly good song. Completed with 3 minute cooldown. Then 3 sets of ball squats of course. :)

Weigh In

Yaaieeee....back down to 152.4 lbs! I must be doing something right! (This, even after the salty burger I had last night, topped off with fries and a few other things I hadn't really planned.) Probably helps that I weighed in after going to the gym this morning and drinking 1/2 litre of water...but who knows. However it happened, I'll take it.

My biggest concern is that my guesstimation of points was off for activity, but I think I did OK. I'm determined to keep doing this without rejoining WW, and if it means I'm off by a point or two per day, then oh well. I'd rather put my $22 towards yummy good food or my gym membership, or well anything other than a WW membership that I hardly remember to use for tracking anyway. It's amazing how good you get at calculating points and remembering the points for things you eat all the time. It's been working for months now so I'm gonna keep at it.

Today I'm eating...

Yaaieee...my cold is almost gone...so tonight I can enjoy my burger craving and actually be able to taste it. And hopefully this time next week I can say I went to Sunday morning yoga! I almost went today, but decided that I'll wait until I'm not sneezing on everyone...how gross would that be in a class? sniffle, snort, sneeze.

Today:

- coffee
- 1/2 cup Kashi Crunch w/ 1/2 cup vanilla Almond Breeze & 1/2 banana
- grapes
- 2 x carrot cupcakes (made with soda)
- PC Flatbread crackers w/ 1 oz light cheddar
- strawberries
- baby carrots
- dinner out: not sure where yet, but I'm having a burger!

14 + dinner/22 + 20 flex points

Activity: shopping! haha.

Water: 1 litre if I'm lucky!

Recipe - Chicken Alfredo Pasta

DBF mentioned something about creamy pasta the other day and it got me thinking about it, then craving it...so I put this together last night. It turned out really great!!

- 2 boneless skinless chicken breasts, chopped
- about 50gram cooked ham, chopped
- 1 tbsp olive oil
- 1 cup frozen peas
- 2 green onions, chopped
- 2 garlic cloves, minced
- 1 package McCormick's alfredo sauce (1 cup skim milk, 2 tsp margarine)
- 1/2 box small pasta (I used whole wheat bow-ties)

Get water boiling for pasta. In a large skillet, saute the chicken & garlic in a bit of olive oil (add salt & pepper to taste)...when almost done, add ham and continue sauteing. Reduce heat and keep warm, add green onions once sizzling has stopped. In another pot, make alfredo sauce according to package directions. When pasta has about 2 minutes left to cook, add frozen peas to boiling water.

When pasta & peas are cooked & drained, bring chicken pan back up to medium heat. Add the drained pasta to the skillet, then add the sauce. Stir carefully to coat everything. Heat until everything is heated through.

Serve immediately. Top with fresh parmesan if desired.

Makes 4 servings. So yum!

Today I'm eating...

I had to edit yesterday's food plan because we had some yummy treats last night, but as I noted I am happy with the way it all played out. I am well within my flex points so I'm still feeling very on plan for the week. I even have enough left for a burger when we go out for dinner tomorrow night. (I've been craving one and we're having a little casual date night tomorrow night.)

Today DBF is working, so I'm on my own:

pre-gym: 1/2 serving Arthur's Very Berry Smoothie, 1/2 cup Kashi Crunch w/ 1/4 cup skim milk
post-gym: Starbucks Triple Grande Vanilla Non-fat Latte
- small portion leftover alfredo pasta from dinner last night
- small apple w/ light Laughing Cow wedges
- 100 cal pack Ritz crisps
- sushi: spicy shrimp and salmon rolls from Sobey's
- fruit salad: green grapes, strawberries, 1/2 banana, few blackberries
- SmartPop

25/22+5AP

Activity: 20 mins high intensity cardio, 15 mins moderate cardio, full 3 sets strength training (5)

Water: 2 litres (ya right, I'm trying I'm trying!)

Gym Recap

I'm pretty proud of myself today. Yesterday was a much needed day off from the gym...my cold seems to be just that, only a cold (not a stupid sinus infection like I usually get)...and the day of rest has helped kick it in the butt. DBF had to work today, so I easily could have lounged around in bed but I still got myself up on time and went to the gym. I almost talked myself out of it because it started snowing while I was getting ready...but I just told myself that it was only an hour and that I could suck it up and drive home in whatever little bit of snow accumulated in that time. Yaieee me. I'm still congested, but it didn't stop me from powering through my sprint intervals. I'm so stoked!

I really wanted to try the Basic Ball & Step class this morning, but this cold has a strong enough hold that I don't want to stress my body out too much and make it drag on....so it will have to wait until next week.

I did:

Cross-Trainer: level 5 - 5 minute warm up, followed by sprint intervals of 30 seconds with 1:30 minute recoveries for 15 minutes, 3 minute cool down.

Strength Training Routine: 3 sets 12 reps

3 sets of ball squats

Stationary Bike: 10 mins at 85 mph, level 5, 3 minute cool down.

Hopefully the snowstorm doesn't make it so I can't drive out tomorrow. I'd like to try out the 1 hour Yoga Flow class in the morning.....

Today I'm eating...

Too bad, got sick yesterday and gave in to a couple of cravings....no Day 4 for me. :(

Today will hopefully be a better day. I can't breathe and therefore can't taste much....

- slurp of Arthur's Green Energy smoothie
- coffee
- All Bran bar
- fruit salad (green grapes, kiwi, blackberries) w/ ff Lemon Parfait yogurt
- Lipton's Chicken Noodle soup
- saltines w/ RSF Becel
- small apple w/ light Laughing Cow wedge
- dinner: pasta alfredo w/ chicken, ham & frozen peas (no steamed veg as planned)
- edit: DBF came home with wine & snacks...could have been bad, but I'm pleased with how it worked out. I ended up not having wine because my cold made it taste terrible. I did have some yummy cheese, but kept it to a reasonable amount and really savored the Easter Creme egg he brought me. :)

33/22

Activity: thankfully it's my scheduled day off from the gym

Water: as much as I can choke down

Today I'm eating...

Three days on plan without hardly having to try! Today will be Day 4!

pre-gym: Fibre Source Apple Cobbler granola bar
post-gym: 1/2 cup vanilla Almond Breeze
- coffee
- ww toast w/ natural PB & 1/2 banana
- 1/2 portion ff vanilla Activia yogurt w/ fresh blackberries
- Lipton's chicken noodle soup w/ added frozen veggies
- saltines w/ light cheddar
- Peanut Butter ice cream
- Lipton's chicken noodle soup w/ added frozen veggies
- saltines w/ light cheddar
- a few Toffeefee
- Fruity Cheerios w/ skim milk

(edited: I ended up a sickypants, so the pesto chicken dinner plan went out the window)

33/22 + 4AP

Activity: 25 mins high intesity cardio, 15 minutes low intensity cardio (4)

Water: 2 litres (I think I can, I think I can)

Gym Recap

Yup, this driving DBF to work thing is definitely working for getting me to the gym in the mornings...cuz you just know that I wouldn't have dragged myself out there is this stupid weather if I didn't have the extra motivation. But I did it....cardio day only...but I did it!

Treadmill: 5 minute warm up, followed by 2 minute running/2 minute recovery intervals for 15 minutes (2.5 incline), then 3 minute cool down.

Cross Trainer: 10 minutes at moderate-high speed (level 5), followed by 5 minute cool down.

3 sets of ball squats just because I like them. :)

I think I'm getting sick but I powered through it the best I could. I was pretty tired on the cross-trainer, but I'll work up to longer times as I keep going.

Strength Training Routine

As promised, I remembered to bring my card home today so I could tell you all about my Strength Training Routine.

First, let me toot my own horn by saying that I DID IT! I did my first session all by myself and I didn't try to sissy out once. I'm so proud of myself! And now that I know I can do it, I know I can keep doing it!! Yaaieee me!

So... Three days per week - 3 sets - 12 reps

- Chest Press
- Seated Row (rear deltoid)
- Seated Leg Press
- Side Shoulder Raise (standing on bosu)
- Tricep Pressdown
- Ab Machine (controlled crunches to work core without straining my back)

At our next meeting she is going to add a back extension exercise on the ball and maybe one other thing. I add in ball squats of my own at the end of everything just because I like them. :)

In two weeks, she will give me an alternate program so I can switch it up every 4-6 weeks so that my body doesn't get too used to things.

I know it doesn't look like much, but to complete all three sets takes close to 1/2 hour. Pair that with 20 - 30 minutes of high intensity cardio and it's an excellent routine. On a couple of my off days, I will go in and do a full hour of cardio. Next week I will start trying out a few of the classes offered...likely starting with Yoga Flow or Fun n Fit Yoga... then possibly K-Box or Basic Ball & Step.

Recipe - Saucy Sausage Dinner

We had this last night. Sooooo good. I had a recipe floating around that called for bratwurst, but instead we used Compliments Extra Lean Turkey Sausages (tomato & basil).

4-6 dinner sausages
1 tsp veg oil
1 medium onion, diced
3 garlic cloves, minced
2 cups sliced mushrooms
2 medium tomatoes, chopped
1/2 tsp salt
1/2 tsp pepper
1 tsp caraway seeds
1 bayleaf (I didn't have one and it was fine without it)
2 tsp cider vinegar
1 cup chicken stock
2 tbsp cornstarch mixed w/ 1/4 cup warm water (don't mix until ready to use)

In a large skillet, brown the sausages over med/high heat. Remove sausages from pan, then warm oil and sautee onion & garlic until soft (approx 2-3 mins). Add mushrooms, tomatoes, salt, pepper, caraway, bayleaf, and vinegar. Sautee until mushrooms soften (approx 3-4 mins). Add chicken stock, stir, then return sausages to pan. Bring to boil, then reduce heat to low. Cover and simmer until sausages cooked (approx 18 mins). Remove sausages and keep warm. Remove bay leaf. Add cornstarch mixture to pan, bring heat up to slow boil, stirring constantly until sauce thickens to desired consistency.

I served sausages topped with sauce over a bed of No Yolks egg noodles and a side of steamed brocolli.

Option: stir in low-fat sour cream right before serving to give creamier consistency and taste.

Today I'm eating...

Yesterday was Day 2 on plan, so today I'm aiming for Day 3!

pre-gym: 1/2 banana
post-gym: Fibre Source Apple Crumble granola bar
- coffee
- ff vanilla Activia yogurt w/ fresh blueberries & 1/2 cup Kashi Crunch
- tuna melts: same as yesterday
- baby carrots
- few olives
- 100 cal pack Ritz crisps
- small apple w/ light Laughing Cow wedges
- dinner: random leftovers (turkey sausage, egg noodles, maybe some chicken) w/ steamed veggies
- grapes/blackberries/kiwi

24/22+ 5AP

Activity: 20 mins high intensity cardio, 15 mins moderate cardio, full 3 sets strength training (5)

Water: 2 litres (I hope!)

Today I'm eating...

Yesterday ended up actually being on plan...so I'm trying for Day 2!

- 1/2 serving Arthur's Green Energy Smoothie
- coffee w/ vanilla Almond Breeze
- ff Lemon Parfait yogurt w/ fresh blackberries & 1/4 cup Kashi Crunch
- tuna melt: ww english muffin, tuna, light Miracle Whip, dijon, pickles, green onions, light cheddar
- baby carrots
- few olives
- 100 cal pack Ritz crackers
- small apple w/ light Laughing Cow wedges
- Italian turkey sausage, boiled spuds, steamed brocolli & cauliflower
- grapes

22/22

Activity: day off from gym...but the sun is out, so walking the doggie

Water: 1 litre (still having trouble with this!)

Personal Trainer Recap - Day 2 of 5

Last night I had my second session with my Fitness Coach. This was the session where she designed my first strength training routine. Of course, because I want to build up my cardio as well, she had me start out with that.

Oh how I already despise interval sprinting! haha. We decided to use the Cross Trainer since we used the treadmill last time. It's good because I haven't found new shoes for the gym yet (that's a whole other story!) and the ones I'm wearing aren't great for actual running. She had me set the machine at 2 levels higher than I would normally set it, and we went with the random course so there would be lots of hills. Oh yippppeee! haha.

So, 5 minute warm-up, followed by 30 second sprints as fast as I can, with 1:30 minute recovery periods maintaining a decent speed. By the end of the 20 minutes my lungs were hurting but not too bad....it was my legs turning to jello because of the hills that were causing me a problem. But I did it! 2 miles in 20 minutes! I'll take it. She wants me to keep doing that every workout and eventually shorten the recovery time, then later lengthen the sprint times. Hopefully I can keep up the motivation on my own....

As for the strength training, it's actually less than I thought....but I can see that if I spend the time to do the full three sets that it all makes sense. My weight levels were lower than I expected too, but again I can see how it all works when doing three full sets. (I meant to bring home the card with the routine on it so I could tell you all about it, but I forgot....so I'll write it up tomorrow after attempting it all by myself!) Mainly it's with the bigger strength machines, but one exercise is with the bosu ball...which I love because my balance is pretty bad, so it will really work my core. That's what it's really all about for me, is core, core, core....and firming my tushy!

So for the next two weeks, I'm on my own to see how I do. Then I'll meet up with her again to make sure it's going well. At that time she is going to add one or two more exercises to the routine, and also give me an alternate routine to use so that I don't get bored and my body doesn't acclimatize itself to the same old exercises. I'm supposed to change it up every four to six weeks.

The sessions feel a little rushed and I am left with a few questions about cardio, but I can call her after I've tried it a few times on my own, so I am going to get through this week and see how I feel.

Wish me luck!

Today I'm eating...

- 1/2 banana
- coffee
- fruit salad (kiwi, green grapes, green apple, blueberries) w/ ff vanilla Activia yogurt & 1/4 cup Kashi Crunch
- 1/2 serving Arthur's Green Energy Smoothie
- leftover Tomato Meatball soup (only 2 meatballs)
- Grissol Crispy Baguette crackers
- Kashi cherry/chocolate granola bar
- pre-gym: 1/2 banana
- post-gym: 1 cup vanilla Almond Breeze
- leftover roast beef & gravy on sourdough
- steamed veggies
- tea

22/22 (plus maybe a snack for my APs)

Activity: 2nd personal trainer session (strength training), 45 mins moderate cardio (approx 4 APs)

Water: 2 litres

Weigh In

Well, I'm up. I'm up 1.6 pounds. Blech. But I honestly deserve it. I'm still under 155, which is my absolute limit....but barely, 154.8. No one to blame but myself.

Saturday night we went out with friends for dinner and drinks....and I just couldn't resist ordering fish & chips. Then yesterday we discovered our first greasy spoon breakfast place here in Halifax, so of course I had the eggs, bacon, hashbrowns and toast. Followed by a latte. Followed by a few afternoon snacks. Followed by roast beef dinner. Followed by fudge we bought at the Home Show.

Good thing I have a training session at the gym tonight!

Today I'm eating...

- before gym: 1/2 cup Arthur's Strawberry Smoothie, 1/2 cup vanilla Almond Breeze
- during hour I had to kill between gym classes: 1/2 Tim's sesame bagel w/ pb, medium Tim's coffee w/ 1 cream, no sugar (that's how sweet their cream is...I don't need any sugar!)
- leftover Tomato Meatball soup (this is what we made for dinner last night...minus the macaroni, added a swirl of pesto), small piece sourdough bread n butter
- 1/2 cup Arthur's Green Energy Smoothie
- huge fruit salad: kiwis, green grapes, few blueberries, 1/2 banana, 1/4 cup ff vanilla Activia yogurt, 1/4 cup Kashi Crunch
- other half of Tim's bagel w/ pb
- dinner: out :)

20/22 before I've even eaten dinner. Stupid bagel. Hopefully with all of the new activity this week I will at least maintain through the weekend.

Activity: 25 mins mod/intense cardio, housework :)

Personal Trainer Recap - Day 1 of 5

This morning I had my final intro class for the gym...two classes in one... Stretching and Ab Work. It was good but I knew most of the stuff, except for the cool Precor stretching machine that I will sooooo use. Got me out of bed and out the door early too. :)

After that I had my first scheduled appointment with my new Personal Fitness Coach, Carol. She's really nice and obviously very dedicated to her job. There are little articles about her posted on the gym bulletin board, posters for the individual fitness classes she offers, plus her little bio indicates that she has been doing this for 20+ years and it is her mission to help out any women that want to be fun & fit. (That's me!)

I have to say that for the cost, this first meeting doesn't seem quite fair, but I'm sure it will work out by the end of the five sessions. We spent the first 20 or so minutes filling out paperwork, talking about my goals, and weighing & measuring me. I'm a good, healthy weight...which I knew...and my measurements are proportionate so that's good! She also called me long and lean...weeeeeeeeeeeee!

The rest of the session was just to determine my cardio starting point, so she had me walk and then run on the treadmill for 25 minutes. We tried to take my heartrate a couple of times throughout, so I would have something to compare to later, but the stupid machine wasn't cooperating. But I did do much better than I expected. I had told her that "my cardio sucks" and she laughed. Turns out I was wrong. I paced a 13.32 minute mile and apparently that's not too shabby for someone that rarely does cardio. Yaaieee me! We set my cardio goal to be able to RUN a 10 minute mile at the end of one year. She's sure that I'll be able to do it way before that. Score!

After that, we just did some stretching (I guess I didn't need to attend the gym class beforehand) and that was it. Barely 55 minutes, half of which was paperwork.

Monday night we will meet again to go over my strength training. She is excited that I'm wanting that to be my focus, because it's her favorite stuff. I'm excited that it's her forte because hopefully that means she'll help design an excellent plan for me!

Today I'm eating...

Last night I was quite proud to have avoided popcorn at the movie theater (we finally saw Juno! so good!) and thought I would be able to post an NSV for the evening. However, upon returning home I overindulged in cake so I nixxed any chance of an OP day. Oh well. Off to the gym again today so that will help.

- 1/2 serving Arthur's Strawberry Rainforest smoothie
- coffee
- All Bran bar
- ff vanilla Activia yogurt w/ chopped banana & strawberries
- ww English muffin w/ scrambled egg, ff cheese slice & ketchup
- baby carrots
- apple w/ light Laughing Cow wedge
- dinner TBD - maybe stirfry
- stupid, yet tasty, cake!

13.5 + dinner + cake/22 + 5 AP

Activity: 40 minutes moderate cardio, 20 mins strength training (legs only today)

Water: 2 litres

Today is a better day!

Work was quiet this morning, and DBF didn't need the car until this afternoon so I decided to head off to the gym while the mood was with me. It's beautiful outside...warm and sunny...how bizarre how quickly it changes from day to day!

I got in a solid 20 minutes+ on the treadmill, doing the same walking intervals I did the other day....then one full set through the weight circuit (15 reps each machine)....followed by 15 mins of high intensity and then 10 mins low intensity on the elliptical. I finished up with three sets of ball squats and lots of good stretching to cool down. (Hello 5-6 APs!!)

The gym wasn't busy at all, which surprised me because I was there right through lunch hour. I've yet to see that place truly busy when I've been there....except maybe last Saturday right at 1:00. I like that, because I won't have to try to work around the busy times to fit my schedule.

Anyway, good workout....sunny day....quiet work...and I treated myself to a Starbucks bevvie on the way home! :)

Today I'm eating...

- 1/2 serving Arthur's Strawberry Rainforest smoothie
- coffee
- ff vanilla Activia yogurt w/ fresh strawberries, chopped banana & 1/2 cup Kashi Crunch
- edit: tall non-fat Honey Latte from Starbucks
- edit: mini (two-bite) vanilla scone from Starbucks
- ww english muffin w/ scrambled egg, light cheddar & ketchup
- baby carrots
- leftover Sheppard's Pie (yum!)
- steamed brocolli
- small piece Marble Fudge cake

(after falling down the stairs yesterday, then making comfort food for dinner, we felt like dessert was needed so I made cake.)

27/22

Activity: 50 mins moderate cardio, 20 mins strength training, maybe walk the dog

Water: 2 litres