kombucha 80
breakfast: 1/2 avo 150, eng muffin and egg 200, coffee 50.
snack: almonds
lunch: from buffet tbd with an english muffin 120, tofu 300, turkey 100, veg salad 100. 620-650.
snack: apple 100, almonds 100
1350
evening: tbd - have a meeting to attend tonight, might be some free dinner. promised i'd go to the religious club dinner - a club in the union - it's a meeting - and i promised i was going to join the club as well. must attend.
didn't eat until 8:30pm and didn't even have a big appetite. i took a bakery item from the dinner 300 and had it with almond milk 50.
1700 total.
4day: 1865
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problem with trains on commute so i was standing extra. legs haven't had a chance to get better yet, but i'm laying low on any unnecessary exercise until October. so frustrating. i may go back to weights soon and i may just close the door on the court officer thing soon.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
kombucha 70
breakfast: eng muffin with egg 200, avo 150, coffee 50
snack almonds 100
lunch: salad with olive oil/vin 150, pork patties 160, eng muffin 120. 450 popcorn 150, chocolate 50
snacks: almonds, fruit 150
later dinner english muffin with extra nut butter 450
1850
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My legs are very beat up. yup. they were getting that way over the course of the week, i think initially started by both the 5miler one weekend and then the labor day parade with much additional walking last weekend then all the extra cardio this week followed by a lot of walking yesterday.
it all did me in, now i have burning legs. more than anything, it may have been two weekends of long walks.
after talking to a couple people, i'll be laying low this week again....and once my legs are better, i will do more training again,but half as much.
if i continue to have leg disturbances, i will quit thinking about court officer.
this type of pain isn't new to me, it's not at its worst, i just need to rest my legs.
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I still have walking on my commute and standing. a lot of both. so, it's not like i can quit it all totally. however, it also doesn't mean i have to push extra. so, for 3 weeks until 10/7/19, i will do less, again.
- i will keep my leg strength exercises going though, anything that doesn't give me pain, i will continue to do.
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the bike, indoor stationary, will be delivered today.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
Enjoy your new bike!
i find myself frustrated getting the same pain issues again. seems i cannot do too much walking (i am not running at all and i wasn't running before either) without an overuse injury. it seems i cannot get past injuries with my legs...soreness and burning from overuse. it's a big disappointment.
the fitness tests will be probably this time or a little earlier in 2020 after the written test in the Spring.
my legs are very beat up. yup. they were getting that way over the course of the week, i think initially started by both the 5miler one weekend and then the labor day parade with much additional walking last weekend then all the extra cardio this week followed by a lot of walking yesterday.
it all did me in, now i have burning legs.
after talking to a couple people, i'll be laying low this week again....and once my legs are better, i will do more training again,but half as much.
if i continue to have leg disturbances, i will quit thinking about court officer.
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12:30am - whole wheat english muffin 120..
8:30am breakfast kombucha / cherry juice 80, oatmeal w almond milk 170, key lime chobani yogurt 140.
10:30 snack: 1 pork patty from what i was cooking up stove top 100, coffee 50.
11:30am early lunch: english muffin and pork patty 200, avocado 150. 350. chips 150...500.
4:30 strawberries 100, cookie 50
salad with olive oil and vinegar 300, chicken nuggets 200.
1800-1850.
1950 2-day
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So i bought these seasoned pork patties in the meat produce section. didn't read ingredients till i got home - has some MSG. tasted them, they taste ok. so i'll eat them, rather them throw them out. of course i won't buy them again, but they tasted really good after being fried in the skillet, stove top.
Took my walk in AM, just like 15 min...crazy how i tired i get from a walk...glad i'm continuing my exercises in AM. Got laundry going too.
Getting food prepped - the pork i cooked up as a meat for the week, i have a few eggs already cooked for now from last Sunday that i didn't eat yet,
i have some fruit - enough for the week although i may supplement during the week with more,
i cut up my lettuce head that is still good aside from a few outside leaves from Misfits delivery 1.5 weeks ago, and i'm going to also cook up Frozen veggies. I no longer buy many or any veggies at the market now that i have Misfits delivery. it is convenient and when i run low on fresh veggies, i realize i can use frozen on those weeks and/or pick up anything else i want at the supermarket, but in terms of prep, frozen that i already have at home comes in VERY handy rather than extra trips tothe supermarket for produce....
I only get Misfits every other week, because each week is too much. so on the second week, i figure i'll start supplementing more with frozen things i have at home that need to be used up, too. and i still have my leftovers that are frozen..!
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
Are you sensitive to MSG? If not, you should still be able to enjoy the patties.
Glad to hear that the Misfits is working for you! I can totally understand the convenience!
misfits really has served me well.
Kombucha 70, later 2 plums. woke up late, trying to be patient bc going to food events and i want to sample a few things = save calories for those events ;) i want a coffee at the first event, in flushing, a food festival....or,if not coffee, just to sample what's there ;)
12:30pm nasty fish/chive dumpling and some coffee 400 everything was gross
food at 2nd festival around 2pm - gumbo soup 200 so good! Fried shrimp 150, fries 300. 650 and water
5pm Snack 300 fruit, whipped cream iced coffee
7pm chips and guacamole 200, English muffin, egg, butter 300
2050
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ricky and I are driving to a couple festivals today. one is with the union and the event is in the bronx about 30-40min away with good food / beer. The other is an Asian event closer to us, 15-20 min with crappy parking but we are interested to see the food. lol, he told me that he intends to indulge today. lol, as always, i try to be moderate ;). ricky has a very fast metabolism, never fat and small boned. very thin guy.
I aid in bed for like 45 min this morning (from like 8am when i got up without an alarm until -8:45am)- not worth it. Afterwards, finally took a 10min walk and did abs. My routine now inludes a need to wake up one of the weekend days to do abs / light cardio. Felt good...i most def need to keep getting up for the walk, i noticed i am in a big habit on the weekend of wanting to get up and eat right away....a mental thing.
Progress as of today: -2.2 lbs lost so far, only 3.2 lbs to go!
I do not like to linger in bed, but I do, trying to grab more sleep. It's so much better to get up and get started, and then go to bed earlier. I must remember this.
it's nice to have plans, but a little tiring of course...
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
I bought myself some smoked salmon today as well. I'll have scrambled eggs and smoked salmon for lunch Sunday.
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!
https://www.amazon.com/Awarded-Pre-Sliced-Trimmed-Smoked-Natural/dp/B01MRYR6G0
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.
i didn't see any lox at this particular (crappy) supermarket...so, it's still on my mind ;)
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.
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Is it mostly shin splints or other problems too? :-( I'm sorry you are going through this.
Well... I still hope that you will derive pleasure from your new exercise bike, especially in the winter. The leg workout that you get from a recumbent bike is much different than walking. And the winters can seem so long...
It sounds like you do have some soul searching to do. It was a hard realization when I came to the conclusion that my running days were over. I still feel the urge to tempt my fate... oh but the risk of hurting my back --- not worth it. We'll see.
yeah, i will have to give up the court officer dream at this point. my body will not magically improve and it's mostly about maintenance at my age, not improving to be a runner i do not think. it's like what you said. i will have to move on...
it's mostly shin splints, which are caused by also imbalances, like my left ankle which is also in pain. i guess i will not be running.
grannyannie on 09/17/2019:
Hope you leg pain eases up.
thank you, it seems i will have to overcome it and that it will take awhile (a few weeks).
innerpeace on 09/17/2019:
I had plantar fascitis once - it was miserable.
i can imagine. these bone situations are the worst in the lower body, since we need to move our lower body often.
happy-1 on 09/17/2019:
PT can help with tendons and leg pain.
thanks, happy...i did have many years in PT previously.
at this point, i know i have to rest. :(
BearCountryGG on 09/17/2019:
Old injuries just always seem to come back to haunt us....once it happens...it's a vulnerable point.
yes, this is my darn experience now for sure. you hit it on the head :(
grannyannie on 09/18/2019:
I had plantar fasciitis 3 times but due to prevention that I practice I haven't had it for nearly 4 years now. Anyone need advice I can help. :)
yes, what is your preventative measure(s)?
grannyannie on 09/18/2019:
I tried tennis ball, and exercises etc, but didn't work. So I bought one of those braces you wear to bed (Amazon) - keeps your foot straight instead of bent. At the time only had PF in one foot. Then NO going barefoot EVER. Always have arch support. I have PF sandals, slippers, trainers with arch support and orthotic inserts for shoes without built in arch support. Nearly 4 years since I had it.
thank you so much..i do have one of those boots at home for sleeping - i should find it.
thank you also for the info on importance of arch supports.
it's all too bad that my legs are this aggrivated, this easily. oh well. it's time for me to move on ;)