Am walk and pushups
banana and kombucha 200
breakfast eng muffin 150, butter 100, egg 70, coffee 80
snack almonds 50
lunch out for my bday but healthy - but i do plan on a rice indulgence ;)....or whatever carbs are an option, they will be included (thank gosh no chips..those are getting so old in terms of what my taste buds want these days, my taste is def sorta over some of my old go-to's!) fish 150, salad with little dressing 150, tomato salad 100, cooked broccoli seasoned 100, bread with hummus 200. 700
snack apple, almonds 100
before leg/ strength / 5min stepper - few sips of wine on way home samples 50, almond milk with drop iced coffee, fruit 150. 200.
Dinner tbd fish, english muffin 400, chocolate 100
2150, decent.
prob stopping at supermarket on way home bc I’m out of any bread, fruit and want to buy some lox smoked salmon
AM: 10 min walk, abs...
kombucha 80
breakfast: egg 70 with butter 100 on an english muffin 150, coffee 50, chocolate 80.
snack: almonds, one candy 50
lunch: leftovers of the indian palak - not much left 100?, tofu 100, chicken noodle soup 200, garlic bread 300? 700 some roasted veggies, poporn...
snacks: peach/almonds 150
PM mile walk commute
snack: almond milk with splash coffee, fruit 100
PM Bike ride rain
PM 5 min Stepper
Dinner/Snack: chips 220, chicken nuggets 250, ketchup 30. 500 whipped cream 200
2350
I am still waiting on the stationary bike because it's a gift from my dad and he was away a few days. he chose the bike, it was $149 on Amazon. And he asked if i might like that one, to which i agreed it looks good. It's the recumbent type of bike, if you google that you'll see what i mean. I am not sure if he ordered it yet, because he was away on vaca/work with my mom for a few days.
So in the meantime, i'm walking in the mornings. I am more eager actually to bike because it's dark already in the AM and i prefer to watch TV and be home exercising early in the morning, especially as the weather shifts to Winter. I may do walking some days / switching with bike in AM. It's been good to get moving when my body is not used to it. My body is quite tight in the AM, i have enjoyed pushing it.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
May I ask which brand of bike you are getting? Both of mine are Schwinns, an excellent brand by reputation, but I have no particular allegiance. I'm just curious. :-)
Boss / Coworker out for Jury Duty so this day should be simple at the office.
AM: 10-15min walk, pushups, stretching
kombucha and 1/2 cup coconut water 100
Breakfast: english muffin 150, butter 100, egg 100, coffee 50, chocolate 50.
snack: almonds, 2 almond hershey kisses, 150
lunch: from home - purdue chicken nuggets 200, roasted veggies 150, popcorn 150 if needed too. 500....chocolate 50
snacks: peach, almonds 50
snack at home: fruit / almond milk with a little coffee 100
after exercise - bar 300, pb 150
1850 toal
PM: 1 mile walk home, snack, 5 min stepper, leg strength exercises
food after exercise: maybe last bit of tofu, palak spinach, on rice crackers
I'm trying to just go with the plan. And keep on. I want to try to push thru this initial early phase in hopes that i will increase my endurance a little come Columbus Day weekend, the end goal right now.
Morning 10 min walk, ab work, kombucha 90
breakfast: butter 100 and egg 70 on english muffin 100. coffee 50, 1 chocolate 80
snack: almonds 1 piece of apple cake someone brought in, nice and light. 200
lunch: leftover tofu 100, indian palak 200, english muffin 100, popcorn 150, cauliflower 50. 600-650, some caffeine in a bai drink flavor strawberry lemonade.
snack: apple, almonds
walk 1 mile on commute home, (snack after i get home) then, biking outside followed by 5 min stepper.
evening snacks: home fruit/whipped cream/iced coffee 200
dinner: might buy some lox to eat on another english muffin or so..not sure. eng muffin 150 with a little ketchup and chicken nuggets i baked up in oven (they were on sale and i was craving them) 250. 400.
2150
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
Happy 37th Birthday to me !
DAILY MORNING: (walk or bike, pushups daily) started the day with a 10-15min walk followed by 150 pushups done in a few sets. (1 set of 40, and 6 sets of 10-12 pushups) (also during week i'll walk home 1 mile of the commute in afternoons when weather is suitable).
kombucha 60 - might need somethng more in mornings before breafast at work.
breakfast (more hungry than usual) english muffin 100 with butter 100, egg 70, coffee 50. total here 320, 1 truffle 80. 400.
snack: almonds.. 140, chocolates 50
lunch: from home i hope (i think we're going out friday for my bday when someone else is visiting) tofu 100, indian palak spinach spread 250, popcorn 50, english muffin 100. 500
1150
snacks: almonds / apple 100
whipped cream / strawberries 160, sushi with ricky for bday at my apt he brought it over ;) 400?
1800...
before exercise:
EXERCISE: 5 min stepper (need to get used to it, daily), leg strength exercises, abs
Afternoon sessions:
3x per week: Leg strength days, Abs in afternoon with 5 min stepper
1x per week based on weather ladder outside (no stepper)
2x a week is stepper & bike
after exercise: small sandwich? or bar.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
Sounds like you have quite the plan moving forward! If I may interject with a few tips?
Certain upper body exercises can help you achieve stronger and faster push ups - straight arm planks, bear crawls, banded push ups, push ups with elevated feet. The overhead press targets a lot of the same muscle groups! If you increase resistance when doing push ups(i.e. by elevating your feet), you will gain strength a lot faster. Think about giving yourself some recovery time as well rather than doing push ups over and over every single day.
Also - if you are planning on doing sets of push ups, I would not do a big set of 40 and then move on to smaller sets. I would continue to do small sets of push ups, and simply decrease the rest time between sets as you progress.
Looks like you are getting in a lot more time on the bike - that's fantastic! Are you enjoying your bike rides?
i may do opposite mornings of plank/situps from the pushup day.
A good warm up before upper body is the bear hold - you could do this 3 x 30 seconds. Another good one is the A Frame stretch.
Monday AM - 10 x 10 push ups with 1 minute rest Tuesday PM - 3 x 1 minute plank; 3 x 10 overhead press with resistance (add in with other evening exercise) Wednesday AM - 10 x 10 push ups with 1 minute rest Thursday PM - 3 x 10 push ups with feet elevated; 3 x 10 overhead press with resistance (add in with other evening exercise) Friday AM - 10 push ups AMRAP (as many rounds [of 10 reps] as possible) Saturday PM - 3 x 1 minute plank; If you have resistance bands, you could try 3 x 10 banded push ups Sunday - REST
I really think this would give you a better chance of gaining strength in your push ups, and then the extra cardio that you want to start doing will increase your endurance and speed with the push ups as well.
and i will look up the exercises you mention.
i do the overhead press, so that's good i guess to continue...
breakfast: yogurt 120 pumpkin spice greek, iced coffee 50, oatmeal with almond milk and cinnamon, litlte bit of saffron in a couple bites. 170. 350. 1/2 chocolate brownie 120. 450.
10:30cliff protein bar 260
tofu 100, Indian palak spinach 400, English muffin 100. 600
4pm snack tastes of my roasted leeks/green peppers 150, strawberries 100 250, tastes of the roasted cauliflower i made 50
light dinner - whipped cream 100, choc chips 100, protein muffin 250.
2050
exercise - hour bike ride, bed early tonight.
2 day = 2050.
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well, i've come to the conclusion that with how i like to manage things and time-wise, i gotta stop my weights routine for now. YES...but i just can't. i don't do that much anyways....i really don't want to take it out of my routine....BUT THE TRUTH IS I HAVE TO RIGHT NOW.
i have to reformulate my workout and "train for the test." and it's not going to be exactly what i want it to be.
so, all arm workouts are OUT. the only thing i will be doing is lots of leg workouts, adding two more in, in addition to squats workouts. and my situps/abs and pushups.
for the test, it includes only: situps, pushups and running. So, arms are OUT. at least it's Winter...long sleeves are in lol.
i just have to move on, and start working on the things that need to improve and not worry about maintaining things that don't even need maintanance for anything except my personal physique/enjoyment. so arms = done for now. i can't keep working them and not working something else. i cannot just fit it all in. I have to workout for the test.
____________________________________________________________
my coworker told me i like to "do the work" but that i'm not planning things right and if i cannot plan what i need to do with start/end dates and a plan inbetween, it will not work for me. she keeps telling me to stop with the weights because it's slowing me down. she's right...no doubt i should not be doing things that aren't going to help me.
____________________________________________________________
I'll be ordering an indoor stationary bike in the next few days (my father said he'd get it for me for my bday when i told him i was looking to get one - yes, he's extremely, utterly, the best huh!?). there are some cheaper ones on Amazon.
Ihave my stepper. Now,, i have to write myself a new routine for the next month. and then i have to keep assessing it...to keep changing what doesn't work and keep consistantly shifting things. my thoughts are a little cloudy right now but i guess i just have to start and then keep assessing until later. i'm going to shower and start laundry, then come back to write myself my new workout schedule for the next month. then also start cooking some things for the week.
________________________________________________
yesterday's walk went OK. i'm not in shape for much. it's really something i have to plan now to improve on.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
If you continue to train for push-ups, which you should do, that will provide you with a nice comprehensive upper body workout. I LOVED the results I achieved with doing push-ups over the summer.
What your co-worker said to you -- that is what I have been trying to say, but haven't been able to find the right words. I kept suggesting getting a trainer, but what I really meant to say is, that while you're doing good work with the upper body weights, and setting up 5K's and biking and running, it's not a plan. It's not a definitive plan, with steps and mini-goals to achieve the big goal.
I think I keep pushing a trainer because we found it so helpful for my son to achieve his physical fitness goals in order to re-enter the Air Force. He was kind of doing his own thing, but not doing specifically what he needed to build up the required strength to pass his test.
Meeting with PT Donna (who is the same lady who teaches Veterans Chair Yoga!) 2-3 times a week helped him establish a routine, so that he could eventually finish his training on his own.
And also what I really want to say is, that it is OK if you change your mind about the court officer goal. Work is work, no matter how one defines it. There is much living outside of one's job to find one's passion. (And that's where I'm really struggling with right now.)
Horn, I must apologize. While I still think hiring a trainer or coach is the way to go, it was terribly inconsiderate to not realize that this may not be in your budget or what would work for you. I call these financial fancies "lottery dreams" - if money were no object, so to speak.
I hope that you will feel comfortable sharing some of your plans and progress with us. I will be cheering you ON!
i need your input and i need your insight. if you think i'm going wrong, well, it's ok. it's ok to tell me. i will share some of the changes in my planning...i changed it around last night on the phone with female friend Christine, actually. i had some of it in mind, but she def helped me write it down a little faster and get it on paper. i will be doing the new plan through columbus day,unless i change it a little earlier if i find some things need to change quicker in this month. the bike should arrive in 1-2 weeks depending when my father orders it....he said he wants to do it, for my bday.
because of public transportation, i'm trying to do most of the working out close to home to save time. i like my sleep and time at home....and i am trying to make it convenient. but you are right, i might need a trainer later. right now, i do have some tools....i now have a stepper and like i said the bike is coming.
upper body weights are out for now as i cannot balance them into my workout equation. it's just too much for me to do right now.i dont' want to think about that.
instead of every other day, pushups are now everyday in the mornings, along with either a walk outside or bike.
evenings are leg stepper and leg strength exercises afterwards and on the other days... will try for leg stepper everyday...
i know what i wrote is confusing, will discuss more.
Busy good morning in city :) with Labor Day parade
kombucha 100
coffee and candy 100
lunch healthy tofu 150, rice 300, veggies 300, dessert chocolate pudding tart (celebrated my bday that comes on Monday with family) 450. 1200
tofu /eggplant from lunch 200,200. 2 lg peaches 200. 600-650
2050
walked in labor day parade. was a little beat during it bc i didn't have breakfast...i was thinking that there'd be snacks but there wasn't any this year because we went on early :) that's ok...i made up the calories in the excellent chocolate dessert.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
kombucha 50
breakfast: eng muffin light 100, 1/2 avo 150, egg with seasoning 100, coffee 50. cappucino truffle (really don't care to stop splurging right now on sweets after breakfast) 80...480-500
almonds 100
lunch: salad/yesterday's lunch that i left here for today - TOMATOES AND cucumbers 200 with dressing 50, fried rice 250, tofu 100. 550
snack: apple/almonds 100
1300...
maybe no extra exercise - if weather isn't raining (anticipated rain), i may walk a mile of my commute
putting together my stepper with Ricky tonight...still also going to find a home/indoor bike
around 2000 cal.
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I had coupons combined with rewards for a free pair of jeans at Express clothing store that i used yesterday. Bought a size bigger than usual, a 4 instead of a 2. Still small, but i also bought them so i can wear jeans at a more relaxed fit as my other jeans are all very tight. so these are a lean/narrow fit, but a hair looser on me if that makes sense (but i am def up a size i think). after wearing loose clothes all summer, i don't want to wear such tight jeans right now...
also, this is a reminder that maintenance requires making good choices haha.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
Besides, women's clothing sizes are kind of a joke - there is no real consistency between the different brands/makers.
Ooo, a stepper! I'm happy for you!
I'm on the hunt for an indoor bike. I see the weather already changing and getting dark during the week means i need to have an alternative to walking/stepping/jogging close - and that means a seated indoor bike...will try to search for a used one as i'm looking for savings.
home kombucha 60
breakfast: english muffin (going back to flats or wraps...they are so messy, the english muffins) 150, 1/2 avo 150, seasonings, egg 80, 1 lindt truffle 80. 460 and coffee 50
early noon lunch: leftovers and some fresh veggies 100 from misfits with dressing 100 over them. also fried rice 300 tops with my own added tofu 100. 600. out for someone's back to work party after shoulder surgery and resurgery bc it got infected! sushi lunch...i'll order a seaweed salad with it or soup....lunch was pretty terrible tasting as i ordered things that were not popular on menu - raw tuna (was ok) 250 on salad, light dressing 100, side of nasty brussel sprouts 150...3 truffles back at office 250. total here: 750? maybe less. it was a really junky lunch. horrible tasting.
snack: i have an apple from misfits 100, almonds 100
before exercise weights: iced coffee, couple larger plums - probably. 200.
during exercise: pb 100, aminos
after exercise: tbd - probably snack food almost 300 bar natural type
2050, good.
6 day - 2210, decent
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
You're right about BF's surgery, I think it will be fairly easy for him to recover and get back into his fitness routine. You'd have to hold the guy down physically to stop him from working out LOL.
Enjoy your weight routine tonight! I have switched up my strength routine for the fall months, maybe i'll talk about it more in some future posts.
yes, feel free to tell us about your routines.
kombucha 50
Breakfast coffee 50, english muffin 150, avocado 150, egg 100, truffles 100.
snack: almonds 100
lunch: 1/2 avo 150, chicken 150, cooked veg 100, popcorn 150. 550.
snack: apple 100, almonds 100
before bike ride: tbd.starbucks egg bites ham and cheddar and iced tea on way home 250
8:30pm snack: fruit and keto brownie 350, after bike ride for a half hour. the sun is setting earlier and i realize i need a bike at home like donkey...i will speak to my parents on Saturday to see if they use theirs, but i'll prob need to buy a used one from somewhere.
it's scary how my legs get tired so easily, i do not think i'll make court officer even if i try because just having a desk job for over 7 years has really changed me, despite the exercise i put in in the early years, then the injuries, i'd rather not think about it...i will just keep trying till i just know it's not possible. ah well....i am not giving up, but the reality doesn't really look strong.
2050.
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There was a sale on chocolates at Lindt on 5th ave near my work and at lunch i bought some. they are amazing. no boring flavors and not even dark chocolate....i bought everything you can only get from Lindt - like a spring flavor where the inside is a mix tasting like either marshmallow/white chocolate, a mango flavor, a coconut flavor, a citrus and white chocolate flavor....you'll see a lot of mention on lindt truffles now. this is because i work with women who always have chocolate and i wanted flavors that are good to give them as i cannot just take their stuff and never treat them! lol. and i will enjoy my own stuff now...
if the weather holds, tonight is a bike ride.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
i have still about a year on the physical aspect...please continue to help me think outside the box. i appreciate this comment.
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Today your birthday? Happy birthday!
I bought myself some smoked salmon today as well. I'll have scrambled eggs and smoked salmon for lunch Sunday.
it was Monday, but we planned to go out today for lunch :)
Donkey on 09/13/2019:
Have a great work celebration today!
I am familiar with the Sunny brand. I looked into their rowers, actually, for myself. Good choice! I hope the bike helps you!
I think you'll really appreciate it in the winter!
i would have even used it last night - it was drizzly so i skipped the bike ride. not raining, but, drizzly. i took it as an opportunity to get extra sleep, LOL. i'm glad to hear you say the brand is favorable.
BearCountryGG on 09/13/2019:
Never had lox...is it cooked or raw?
it is smoked lightly, practically raw...see the link here as to what it looks like (not what i am getting, i just wanted to show you a picture):
https://www.amazon.com/Awarded-Pre-Sliced-Trimmed-Smoked-Natural/dp/B01MRYR6G0
it's a bit pricey, salty, but low calorie and very tasty. i've been eating it my whole life and love it.
looked this up for us:
Cold Smoke Process
Brining Before the actual smoking of the salmon sides are done a brining process is required. The proteins in the fish are modified (denatured) by the salt, which enables the flesh of the salmon to hold moisture better than it would if not brined. In the United States, the FDA regulates the addition of salt as it is a major processing aid to ensure the safety of the product.
There are two main curing methods that are typically used to cure salmon prior to smoking:
1. Wet brining: Brining in a solution containing water, salt, sugar and many times other selected spices for up to 24 Hrs.
2. Dry curing: This method is a method often used in Europe, in which salmon fillets are covered with a mix of salt, sugar, and sometimes other spices (traditional London Cure smoked salmon uses salt only). Dry curing tends to be faster than wet brining, as the salt tends to draw out moisture from the fish during the curing process and less drying time is needed in the smokehouse. Smoking Once the Salmon Sides are wet or dry-brined they are smoked at no higher than 80°F for between 10 and 15 hours, depending on the smoker, and the size and type of salmon and this is where the art of smoking comes in. Cold-smoking is a style where the burning wood and smoke are somewhere else and get blown over the salmon from afar over a long period of time. Cold smoking does not cook the fish, resulting in a delicate texture. Although some smoke houses go for a deliberately 'oaky' style with prolonged exposure to smoke from oak chips, industrial production favors less exposure to smoke and a blander style which gives a softer silkier taste and feel.
Originally, prepared fish was upside hung in lines on racks, or tenters, within the kiln. Workers would climb up and straddle the racks while hanging the individual lines in ascending order. Small circular wood chip fires would be lit at floor level and allowed to smoke slowly throughout the night. The wood fire was damped with sawdust to create smoke; this was constantly tended as naked flames would cook the fish rather than smoke it. The required duration of smoking has always been gauged by a skilled or 'master smoker' who manually checks for optimum smoking conditions.
BearCountryGG on 09/13/2019:
Interesting...I never see it here but have heard of lox and bagels....I see what you mean about lind of raw...but kind of cooked....
yes, i grew up with lox on bagels ;)
Maria7 on 09/13/2019:
Enjoy your birthday lunch!
It went well, coworkers liked the place :)
happy-1 on 09/13/2019:
Happy Birthday!!!!!!! I like the lox instead of cake!
ohhh, me too!!!! :)
i didn't see any lox at this particular (crappy) supermarket...so, it's still on my mind ;)