legs, abs, 30 min evening bike ride (glad i have this bike!)
Happy Sunday, it's World AIDS Day to remember those lost to the disease.
kombucha 50
pumpkin choc chip brownie 300 (hardened up!), whipped cream 150.
11am after iced coffee, pb on cracker100
noon lunch wrap 120, butter 100, salami 100, veggies (daikon) with sauce 150 450.
snack wine 150
dinner lots of chinese, too much sauce in it. 900? i don't love chinese, but i do love my dad and he took me for it. nice guy! loving guy.
2150.
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MY LEG ROUTINE
1- Toe taps (when i remember) (just tapping toes in shoe, not moving the whole foot) and also - /
1A. toe raises aka calf raises (one is just a stretch, the taps and i don't always do them) toe rasies (going up on tippy toes and back down) strengthens the calf
2- a squat stretch that looks like this, but i raise my toes more and stretch onto my heels more, i like to do this after the toe raises:
3- Lunges, but in place where i always bring my leg back to standing position. i do each side like 10-12 reps and 3 sets each (takes awhile, good exercise)
4- Split squat (still working on my range with this and it's much harder than the lunge above for me), another type of lunge but i end on my kneecap area (i do it on a mat and don't press hard on the knee) ...it's a mix of squat / lunge. i do this in place also:
https://www.spotebi.com/exercise-guide/split-squat/
5- Squats, sometimes only with body weight and sometimes with 30-35 pound bars that i own
Each of the exercises above i like to try for 3 sets, with 10-12 reps each.
6- Ricky was showing me work for my hamstring, when i hold onto something in front of me and do a back kick to work my hamstring/butt like a ballerina, i sometimes forget it, but trying to remember to add this into my routine :) : (but without the band below)
https://www.outsideonline.com/2397255/best-resistance-bands-exercises-legs
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Things I want to do today / time pending:
- donate clothes and variety of stuffed animals
- buy door hooks from local hardware store so i can hang the coat i use all the time on the back of the door for easy access and not a mess in the closet :) Ricky's idea
- Leg Routine (above) and Abs routine since i didn't do it yesterday
- get on stationary bike if i have time
- organize fridge / cook bok choy ?
Progress as of today: 3 lbs lost so far, only -2 lbs to go!
exercise was 4pm-6pm arms
7:30am kombucha and choc chips 100
9am breakfast: 300 cal of the choc mousse, iced coffee 50, and last of my light cheesecakes (very good from store) 150. total here: 500
Lunch half brownie 100, tofu 100, chips 200, veggies 50
chocolate and drinks 100
chips 100, cooked carrots 120 big serving, spinach and rutabaga with mushrooms (bought it today) 150 in a sauce. cashews 100. total here 470-500.
1750, excellent.
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8am Baking this morning, didn't come out right bc i changed ingredients, but still tastes good so i may save it as an add-on to yogurt. it's supposed to be choc brownie but came out soft like mousse.
9am now off to call friend and ride on my stationary bike at the same time....
Progress as of today: 2 lbs lost so far, only 0 lbs to go!
Glad to hear you are using your bike. It's a great way just to stretch out the legs, move the hips.
I forget what you had planned for today - was it an Indian dance? Or a concert? (I thought the concert was last night... Oh my, my mind...)
I’m still nervous with the pigs but it’s getting better :-)
Happy "Black Friday" day after Thanksgiving!
Kombucha 70 (pretty much the last of the really old bottles i had, never wasted any thankfully since these are expensive!)
Breakfast yogurt 150, oatmeal 170, blueberries 100, coffee 50 470
noon chocolate 50
1:30pm lunch of chips 150, veggies 100, cheesecake 150 and ice cream 150 (light styles) ....550
3:30 salami 100
5:30 dinner raspberries 120, crackers 150, wrap 120, lox 200. 600., later dark chocolate
1950 :)
Edit: adopted the 2 brothers for the price of 1 and got some accessories I purchased like a nail clipper / brush - but they won't be used for awhile until the piggies are more comfortable with me.
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Today i hope to adopt 2 guinea pigs, depending how they act. otherwise, i will look into purchasing just one and not adopting the two that are brothers and 2 1/2 years old already - i was calling pet stores looking for long haired guinea pigs (which turn out to be very hard to find) and only one Long Island pet store had a long haired g. pig up for adoption but he has a brother. so i'd obviously / probably get both.....they are free. but, it's double as expensive per month....but, i have to check them out today and then decide what to do...nice part is it's free to adopt, they are already 2.5 years old so i'd have them around 4.5-5 years instead of 7 which is fine...
Progress as of today: 3 lbs lost so far, only -2 lbs to go!
but, i'm trying to hold strong and not give them back to the pet store or anything like that!
HAPPY THANKSGIVING TO EVERYONE!!!!!
Morning workout - arms upper body, sit-ups, pushups.
Kombucha 50, strawberries 50...coffee 50
oatmeal 200 yogurt 150 stevia and cinnamon
chocolate pb 100
light lunch - tbd chips and tofu 150, veggies 50
before veggie snacking with everyone ....
1200.... for dinner maybe more or less
veggies 150 and few chips, hummus 50
dessert was large and tried 3 types of pie.
3000-3200 cals only bc of dessert most not worth it, but, I don't feel deprived at all now!
Progress as of today: 3 lbs lost so far, only -2 lbs to go!
I'd say that if Hammy doesn't bite, that alone is pretty friendly :-) You'll definitely have more luck with holding a Guinea pig - but get the one that's right for you, even if it means it doesn't happen for you tomorrow.
Yes, I’m lucky hammy doesn’t bite and you just reminded me to take her out now in the ball!
I hope the guinea pig situation works tomorrow, we’ll see :-)
chopping with mom for thanksgiving dinner during day, leg workout evening
Kombucha at parents 60
9:15 am yogurt 150 and oatmeal 170 coffee 50 craisins 50.
snacks 200 fruit, pb
1:45 lunch soup 200, tofu 180, chips and crackers 170. 550 approx
candy and tea 50-100
1350
chinese around 200, 350, 400
2250-2300, decent
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I willl find a guinea pig on Friday hopefully. Next, Saturday one of the libraries by me has Indian dance. I hope to go as a free event. Ricky may want to go out Friday night for a free music concert that starts at 9pm...i might go though i'm not keen on the 9pm downbeat! It's in NYC.. and a free performance i think. maybe we have to buy something like a drink or food. i'll ask him...
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Kombucha (says it expired end of September, but i'm lucky, it tastes great! - something that was in my fridge that i didn't want to throw out as they are so expensive so the oldest two i am trying to finish these last 2 days that i'm back to help my mom prep for the T-giving Holiday) Pineapple Mango flavor (a bit sweeter than i like to buy them - higher cals to finish a whole bottle), but glad it didn't get thrown out!!! 60 for partial of the bottle....
Progress as of today: 4 lbs lost so far, only -3 lbs to go!
I discovered at last night's yoga, that sometimes, the smallest, most gentle movements can have a profound, beneficial affect.
AM sit-ups abs arms ..... pm walk for around 30-40 minutes
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6:30-7am kombucha, lg apple 200
8:45am breakfast: kiwi and also light workout drink 50, iced coffee 50, protein smores muffin 220 with extra chocolate chips i put in 80. total here: 400
snack: something small...pb on cracker100
1:15pm home for lunch - will be egg sandwich 120/ wrap 120veggies, pesto 50, chips 110, veg 100. around 500-550. all healthy and filling.
Candy and clementine 50
dinner 1 meatball 50 sauce 100?, chicken 200, toast 150, butter 50, fruit 150...700, salad 200
2200 - a bit higher than planned....i will be happy to go back to some of my own ways of eating at my own apt soon.
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- exercise with abs, arms, pushups in AM from 9am-11am (on and off - not 2 hrs straight)
- dermatologist at 10:45am appt (she called in sick!)
- food shopping right after derm - close by - for a head of cabbage to make a cabbage soup or slow cooker cabbage for myself with butter, veggies (and veg for guinea pig to come on Friday), fruit, eggs, butter, wraps/bread/eng muffin, maybe a frozen veggie option if i see something tasty...
- driving to mom again to shop for Thanksgiving and help her, maybe play scrabble with her- sleeping over until Thursday again at parents so i can help my mom as she wants me to.
Progress as of today: 4 lbs lost so far, only -3 lbs to go!
Scrabble??? Oh how I wish I were there - I LOVE Scrabble! Not everyone here, in my family, is a word person, so our game is the Uno card game. We've also have been known to delve into Yahtzee.
Thank you, Horn - you've brought up some really nice memories for me today :-)
Happy thanksgiving, InnerP!!!!! <3
wakeup - no exercise, some during break at program, 10 min walk, 30min walk with mom,situps tonight too.
Kombucha 70
overnight nut cereal with yogurt 300, coffee 50.
snack tea and bar 210
big satisfying lunch at program : salad and dressing 100, bread 100, chicken salad 300, orange 50, tea 550 perfect
1 chocolate 50, chocolates 100
gummies (still on them, yup) 100
leftovers of grilled chicken 350? over salad 200?with a bit too much dressing i previously used , popcorn 100
2100.
Progress as of today: 4 lbs lost so far, only -3 lbs to go!
AM: ARM WORK at my apt with my weights - we'll see what my abilities are with my own weights in comparison to what i was doing at my parent's house with their weights. my legs still feel a bit tired so i will not be doing any legs. for now on with legs, it'll be more when i feel like it, even 1x a week may be enough when i feel that's all i can do. just cannot push legs :)
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6:3am breakfast pb chocolate protein muffin with extra dark sf Lily's chocolate chips added 320, kombucha. 60..400. hot tea.
9:30am snack: dark chocolate chips 100
10:30 (but gotta fix my clock lol that said 11:30!) pb on small cracker 100
1pm big tasty lunch chicken soup cup 200, salad with some balsamic dressing 350-400, tasty grilled chicken 400? Big servings very tasty
5:30pm small apple 50, tea, peach rings sf 100
6pm tastes of Ricky's Chinese 100, egg and egg white 100, sauce 50, chips 200. 450
2200? - lol - It mihght be a hair lower, but, i was trying for less and unfortunately got VERY hungry late in the night around the time i had the apple and just ate more than expected at dinner because of it, but, calorie-wise you see i tried.
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Today's activities: - full schedule...
take floor measurements for new rugs myself....
drive (no bus) to Lunch in flushing since parking is free sundays
Korean Dance at 2pm
drive to get new apt rugs Kohls / TJ Maxx / Flushing stores: 1 runner for in front bathroom size approx, rug in front of entrance door size approx, 1 rug in foyer size approx, 1 rug in bedroom next to bed SIZE approx:
put cage together with Ricky - or do some myself...
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I somehow weigh 110 despite all the heavier eating. but that's 110 right when i get up in the AM, no food, emptied. may also be lost muscle, actually, in combo with any fat loss. ususally, i'd be between 112-114 in the morning.
i actually don't feel as low as 110 but i guess that's what it is. clothes don't even fit like 110,but my home scale doesn't lie and i'll take it.!
Progress as of today: 4 lbs lost so far, only -3 lbs to go!
Love your meals! Lots of high volume, healthy choices.
Were you able to find the rugs you were looking for? Did you assemble the cage?
Yes, I got rugs though one is too small and I may use it somewhere else - already took tags out to keep it so no returning now !!!!
I reassembled the cage too....Ricky was in my apt and motivated me and he went with me for the rugs - one of them large 5’x7’ and the rest were 2 runners and one small 2’3’ should have gotten that one :/ but it’s nice
Total rest day for exercise, there will be some walking in city but not too much i do not think unless we walk around a holiday fair, but that should be fun and not too much. i'll be wearing comfortable sneakers.
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I slept around 11 hours no joke! felt good, with it though i woke up groggy so laid in bed. after some kombucha (this one was caffeine) i feel good.
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kombucha 70
breakfast: oatmeal and yogurt.pb ..410, candy 20
lunch: salami 150, lox (smoked salmon) sandwich 100 , bread 110 cream cheese 50 with maybe some veggies but maybe not...(maybe save the veggies for the party i'm going to later in nyc...!) 450 tops , pretzels 50
2pm gummy candy sugar free and seltzer at my appt...
1100....huge salad with dressing, sautéed veggies, tea, small. Dessert, chocolate chips
2250.. total
snack? sucking candy or gum ,?- not much as i am gonig to a party that starts at 3:45....planning to get a big salad and veggie side. try someone's fries - i'm sure someone will want to give some away as i know REALLY well some of the folks attending ;)
light meal if hungry - carbs like a rice krispie treat and seltzers (gotta bring home seltzer today!!! and bring home a couple yogurts to my apt - from parents or just pick them up quickly at a close-by supermarket or i'll have nothing for tomorrow when i'm home!)
TO PICK UP: (or just bring home a few seltzer/yogurts from parent's for tomorrow)
- seltzer -
- yogurt flavored and/or plain -
- veggies (as written on my phone including needs for guinea pig for next friday) -
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picking up veggies today bc the veggies may still be good by then because i will not be home opening the fridge -
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Tomorrow plans:
lunch in flushing (11:45am bus)
Korean Dance at 2pm
come back to apt with Ricky
drive to get new apt rugs Kohls / TJ Maxx / Flushing stores: 1 runner for in front bathroom size approx, rug in front of entrance door size approx, 1 rug in foyer size approx, 1 rug in bedroom next to bed SIZE approx:
put cage together with Ricky
Progress as of today: 0 lbs lost so far, only 1 lbs to go!
I'm so happy to hear that you're getting a lot of sleep. I hope that you are finding the extra sleep to be restorative and positive. (Sometimes, I use sleep to hide away from the day, if you know what I mean. Just not ready to face life on those days...) But even so, negative or positive, sleep is good for the body and the mind. It's there for a reason, right?
i may be over all the sleep now...first night at my own apt, i'm up 6am! :)
HAPPY FrIDAY!
PM ABS, pushups also ....pm exercise only with walking around 1 mile today.
Last day of this outpatient program for me. THEN, next week i have off from work and planning to start work on 12/2/19. yes, i still have the job.
kombucha 50
bar 200, coffee 100
bar 250
lunch salad with dressing 100, tuna sandwich 400 500.
early almost 3pm snack gummies 80 and chocolate 30, orange 70, chocolate 50
dinner half apple 50, large salad with dressing 200, roasted brussel sprouts 250, baked chicken some skin 200, corn flakes 100?800?
2150, decent
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I hope to have lower cals once i'm at home more and not with parents anymore. it's been a slight struggle with the bigger evening meals, even though they are extremely healthy i eat large portions and combined with how i eat during the day, it just adds up. good thing - no bingeing.
Progress as of today: 0 lbs lost so far, only 1 lbs to go!
Glad to move forward !!!
Quite wise to have a week off between your program and then getting back into the workplace... especially with it being Thanksgiving. It sounds nice to just have that break, to regroup and be thankful for all blessings, big and small.
It is SO hard to eat according to others' ways of eating. One of the reasons I have difficulties staying at my brother's house is that they are all about carbs. Hardly a vegetable in sight, unfortunately. Same with mom, except that she is plant-based, so it's definitely healthier, although she's still doing the low-sodium thing (yuck). Anyway, just saying that I KNOW it's difficult to adjust, and I think you've done a fine job of it. Once you are home, then you'll eat the way you like to eat.
yes, once i'm home i think it may be a small challenge to "eat the way i eat" because i'm used to even more volume lately and bigger meals for over 1 month since at the hospital i ate more and at parents i also did for an extended time. luckily, it's no more time and any weight i gained has just brought me to a higher weight, but since i weighed slightly lower to start, it's just brought me up but not anything that is so totally uncomfortable or adjustable. THANK GOSH.
You and I both know just how difficult it is to lose a bunch of weight!
My parents did eat very healthfully and much more than most families while i was here. it's just i tend to eat smaller portions in the evening compared to them because i like to snack throughout the day. I do think it's great they eat salads usually before dinner though and it's something i can consider with my lunch more...since the program i'm at does this too (in a way - i actually usually am taking both their meals at the program - the veggie salad and there's usually an extra salad with meat that i make into a sandwich).
it's nice and healthy to have like a large salad and a sandwich...something i'm going to consider for work lunches instead of ALWAYS chips which i usually do as my carb instead of bread.
really, it's just something to think about for me - think about new options.
my way of eating is more processed than my parents actually...but i miss those treats - although as you see i found a way of trying out gummy candies that were sf and other things while here. even bars, new brands, from 7-11. so, i have eaten somewhat my way but i'm used to a smaller, (often more manufactured) dinner. i was even eating just apples large ones, with wine, for dinner sometimes. i miss the ease of eating light when home alone!
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Good day for exercise...I plan some too...but not as dedicated as you are....your plans look good.....I'm moving furniture today so i hope I get to the get some exercise in also.
moving furniture def counts as some exercise !!! :)
happy-1 on 12/01/2019:
Organized for fitness! Love it. Also good on you for donating old things so your parents don't have to.
yeah, these things were actually at MY APARTMENT, not their house...and my mom WANTS the items...so maybe i'll save them for her lol. she likes to donate, not sure why because taxes are taxes and how much of a rebate can it be!?, but, since she wants them, i'll give her my bags of clothes. i see my mom tomorrow.
happy-1 on 12/01/2019:
And it was sweet of them to maintain your room like a time capsule!
The room with the stuffed animals and donated clothes is actually from my own apt !!!!! But yes my parents have a large house and had a room for me to sleep in? But it wasn’t my room but a guest room since the guest room has a shower and is More convenient than my original room in their house which is used by my sister when she brings her baby to sleep over when her hubby is away and she stays with our parents !!!!!
Donkey on 12/02/2019:
Your leg exercises seem all-encompassing and well-rounded. As long as you don't experience any pain and are motivated to do them, sounds like a good plan!
Ballet one is just done once in awhile and not a habit but the others I try to do 2x a week thanks you!