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Thursday, August 9, 2012

BADASS yes I will be!

Today's workout was brutal. It was simple exercises just repetition and one tuffy right after the next! My abs were burning and the thighs were even clapping, with the spandex on! Work out eneded up being 42 minutes and we made it through the cardio segment and arms twice each and then added a 5 minute ab session at the end. KILLER!





Total calories: 1431  Goal 1590, under calories
water 15 glasses

Your Food Diary For:

Thursday August 9, 2012

BreakfastCaloriesCarbsFatProtein
Kashi - Golean Cereal, 52 g / 1.8oz / 1cup14030113Ico_delete
De Italiano - White Bread - Light, 2 slices801915Ico_delete
Great Value - Milk - 1% Low Fat , 0.75 cup751026Ico_delete
Folgers-Classic Roast Coffee Medium Blend - Coffee, 3 cup (6 ozs)0000Ico_delete
29559424
Lunch
Generic - Chicken Bacon Cheddar Ranch Wrap, 1 wrap480392740Ico_delete
480392740
Dinner
Lettuce - Iceberg (includes crisphead types), raw, 1 serving12301Ico_delete
Oscar Mayer - Ham - Chopped, 1 slice60144Ico_delete
Kraft Natural Shredded Cheese - Mild Chedder , 1/4 cup1100106Ico_delete
Hidden Valley - Original Ranch Dressing, 1 Tbsp70170Ico_delete
Ore-Ida - Tater Tots Seasoned, 9 pieces1281572Ico_delete
Tositos - Nacho Cheese Dip, 1 Tbsp20310Ico_delete
400232913
Snacks
Frigo Cheese Heads - Light String Cheese, 1 stick (1oz)60138Ico_delete
Frigo Cheese Heads - Light String Cheese, 1 stick (1oz)60138Ico_delete
Peach - Peach, 1 large 2-3/4" dia, 175g681702Ico_delete
Peach - Peach, 1 large 2-3/4" dia, 175g681702Ico_delete
25636620
Totals1,4311576697
Your Daily Goal2,1402947180
Remaining 709 137 5 -17
CaloriesCarbsFatProtein




I love the feeling of power within my own body! BADASS HERE I COME!
 
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Recipies and workouts

Here are a couple recipies and workouts ideas from this week for you to try.

Last night my family had walking tacos, I leave out the chips and mine turns into a huge ass taco salad. I use 4 tomatoes chopped, huge bed of lettuce, 1/8 cup shredded cheddar cheese, 1/2 cup refried beans, 3oz ground beef(could easily substitute ground turkey), 2 tablespoons sour cream and waalaa! YUMMY

Smoothies: 1 cup of fruit, I prefer frozen, one container of light yogurt and a few ice cubes mixed in the blender! This is even one of my son's favorites!

Corn flake chicken: I dump cornflakes in a gallon ziplock bag, squish them all up, throw in your chicken breast and press it into cornflakes then bake until chicken is done. I add a few seasonings, my favorite is Mrs Dash.

Cheesecake I haven't made yet but want to try!
FAT FREE LOW CARB CHEESECAKE

8-12oz Fat-Free cream cheese (softened at room temp)
1 egg + 2 egg whites (you can use all whites...but per serving the fat is only 0.5-1g)
1 cup stevia or sweetener of choice
1 tsp vanilla extract
splash of lemon juice

Mix until smooth and bake at 350 for 25-30 min.

**I baked mine in a 8" non stick pie pan**

divided 8 ways Marcros = 5.6 Protein/2.25 Carb/ 0.6 Fat.....so obviously you can have more than one piece ;)

(This should be around 50-60 calories per piece!

recipe by: Shara Coley Team Diet Doc

Workouts:
This will be todays workout, doing the cardio routine followed by arms and then repeat for 1 hour
                   

Wednesday Jogging intervals- 3 minute warm up walk, 90 seconds jog, 60 seconds walk for 40 minutes, 2 minute cool down walk

This was Mondays work out, all done in an hour
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Wednesday, August 8, 2012

Much better day

Today has gone pretty well. No chips and salsa at work today!! I am dead set on saying good ridance to the 220's come Monday's weigh in! I would have liked to get in a few more veggies but lunch was a quickie and so I had to improvise.

Exercise today was 45 minutes of jogging with my training client 90 seconds run 60 walk. We covered 2 1/2 miles.

Water lacked a little. I cought myself running around without my water bottle and if it isn't right with me I don't drink like I should.

Total calorie: 1359 Goal 1590
:
Wednesday August 8, 2012

BreakfastCaloriesCarbsFatProtein
De Italiano - White Bread - Light, 2 slices801915Ico_delete
Sunny Meadow - 1 Large Egg White, 2 large34007Ico_delete
 Egg, 1 egg70067Ico_delete
18419719
Lunch
Anderson Erickson - Yolite Fat Free French Vanilla Bean, 1 container801307Ico_delete
Carl Buddig - Original Honey Roasted Turkey, 2 oz.90359Ico_delete
Jewel - String Cheese - Reduced Fat Low Moisture Mozzarella Made With 2% Milk, 1 stick60148Ico_delete
Blueberries - Raw, 0.5 cup411101Ico_delete
Strawberries - Raw, 0.5 cup, halves24601Ico_delete
29534926
Dinner
Ortega - Refried Beans - Regular, 1/2 cup1502538Ico_delete
Anderson Erickson - Sour Cream, 2 tbsp (30g)60261Ico_delete
Dole - Spring Mix Salad, 170 grams40604Ico_delete
Tomatoes, Roma - Raw, 3 medium1052103Ico_delete
Beef - Ground, 85% lean meat / 15% fat, patty, cooked, broiled (hamburger), 1 serving ( 3 oz )21301322Ico_delete
Peach Raw Net Carbs - Large Peach, 1 (157g)611301Ico_delete
629672239
Snacks
Peach - Peach, 1 large 2-3/4" dia, 175g681702Ico_delete
Blueberries - Raw, 1 cup832101Ico_delete
Strawberries - Raw, 1 cup, halves491201Ico_delete
Peach - Peach, 0.75 large 2-3/4" dia, 175g511302Ico_delete
2516306
Totals1,3591833890
Your Daily Goal1,9942746675
Remaining 635 91 28 -15
CaloriesCarbsFatProtein
Well it is soon time to head to bed. Tomorrow is my day off and my husband is not on the road tonight so I'll be able to run in the morning! I love the peacefullness of early morning! And being able to get a workout in before the day starts!
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Tuesday, August 7, 2012

Poor Example

So today I suffered from one thing that I am constantly preaching. I did not plan ahead and so I fell victim to eating what was in front of me. Bad choices all around. I know better so I am now kicking myself in the ass. Tomorrow is a new day and I WILL have it planned out so there is no more room for screw ups like today.

It was rest day so no workout aside from house work.
Water is at 14 glasses and another one or two before bed.
Total calories 1772, 182 over my goal.

Better straighten up and be on track the rest of the week with food and exerise. I am excited it is supposed to be pretty nice out so looking forward to outside runs. I haven't ran since Saturday, seems like forever!

Your Food Diary For:

Tuesday August 7, 2012

BreakfastCaloriesCarbsFatProtein
Anderson Erickson - Yo Light Cherry Vanilla Yogurt, 6 oz801307Ico_delete
Quaker Oats - High Fiber Instant Oatmeal Brown Sugar, 1 Packet (45 g)1603424Ico_delete
De Italiano - White Bread - Light, 2 slices801915Ico_delete
32066316
Lunch
Jo's Chicken - Boneless/Skinless Chicken Breast , 6 ounces1650233Ico_delete
Great Value - Whole Greenbeans Canned, 1 3/4 cup701404Ico_delete
Old Home - Wheat Bread, 1 slices801512Ico_delete
31529339
Dinner
Kraft - Snackables 2% Mozarella String Cheese - Reduced Fat, 1 stick70048Ico_delete
Fruit - Kiwi, Peeled, 1.5 whole kiwi, peeled631502Ico_delete
Strawberries - Raw, 0.5 cup, halves24601Ico_delete
Anderson Erickson - Yo Light Cherry Vanilla Yogurt, 6 oz801307Ico_delete
Broccoli - Raw, 2 cup, chopped601215Ico_delete
Tostino's - Canadian Style Bacon, 1/4 pizza1651886Ico_delete
462641329
Snacks
Tostitos Scoops - Tortilla Chips (White Corn), 2 oz. (28g/about 13 chips)28038144Ico_delete
Fred Meyer - Marshmallows (Jumbo), 12 pieces3007200Ico_delete
Great Value - Creamy Peanut Butter , 1 Tbsp. (32g)95484Ico_delete
675114228
Totals1,7722734192
Your Daily Goal1,5902195360
Remaining -182 -54 12 -32
CaloriesCarbsFatProtein
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