5day 2130, good :)
healthy day so far...
kombucha 50..actually haven't went #2 in two days...will fix itself out tonight / tomorrow i'm sure ;) not worried.
breakfast: keto bar 210, coffee 40
10AM snack: wrap 100 with ketchup and round chicken sausage 100. 200.
11AM ALMONDS 100
1pm lunch: all from home, healthy....i have yellow small grape tomatoes to fill myself up with too..450 in small amount corned beef , little bit of potato, garlic and spinach, tomatoes.all my cooking.
snacks: nuts 100 / small amount pineapple 50, banana 150,
iced coffee 50, strawberries 100, yogurt 100, pb on rice cracker 100, coconut water x2 cups 150
after workout: i think i'm siding with a protein bar 200 after the workout or sandwich with avocado is sounding good, too.
2050 excellent
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i keep getting over the soreness well from the ladder workouts and walks. i'm improving, i can tell.
tonight is strength workout, full body, but with much less moves as i've noted in the past. :)
i'm slowly gaining a couple lbs since late winter so i'm trying to dial it back with calories back to around 2000/day averages.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
2150 4day - good - still i've been on a "slow gain" of weight over the late Winter and early spring. totally due to higher cals. so, once again, i'm watching it and trying to do better - but not really dieting because i am trying to be more active. so as long as i eat arounde 2000 and move my body, i'm seriously ok with it this year. and as long as my clothes fit ;) which is not a problem if i eat moderately and move my body :)
kombucha 50
breakfast: keto bar and cofffee 250
Dark choc 100 (LOW SUGAR, I have a ton of the bars by Lily's so will be bringing it regularly to wrk and eating it sometimes at home regularly)
10:30AM mid morning: wrap 100, round chicken breakfast sausage and ketchup 100. 200.
NOON SPICY ALMONDS 100
1PM Lunch: large portion sauteed garlic spinach 100, corned beef leftovers 200 (SMALL PORTION), baked potato slices 200. 550, TOPS. HEALTHY. AND GREEN TEA. SORRY THE CAPS LOCK, ON A COMPUTER PROGRAM ;)
3:30pm apple 100
snack: fruit / nuts / chocolate:
dinner: something healthy at home, maybe salami wrap.
Avocado 150, tofu 100, eggplant spread 150, crackers 50, chips 150. 600
2000.
and strawberries 80
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i cooked this weekend, so i really do have lunch a FULL lunch for the rest of the week. if i am in the mood for a seaweed salad later in the week, i may buy one, but, otherwise i'm really prepared for this short week.
i had to throw out a whole package of lox, how sad, it had expired and smelled bad. oops.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Hopefully you are still working hard on your recovery as well; we don't always notice as much muscle soreness with cardio as we might with weight training, but it's still so important to take good care of ourselves with whatever we are doing! I was reminded of this yesterday during our cool down, when I was rolling out my glutes ;) OUCH!!
my arms i sometimes feel it on the upper part below my shoulder area on my arms, but, my arms can take a major beating...
it's my legs that could probably use the air massagers that you are using..
i feel the ladder also helps with jogging ability and posture and form. to be able to stay more on the balls of your feet...keep body aligned.
there's so much good in using a ladder.
I think the best benefit from ladder workouts though is agility training. You are training your fast-twitch muscles to respond quickly and recover faster. It helps any athletes that are involved in high-intensity, quick-moving sports.
it's def a nice, quick sweat which i've been loving. next month or so i'll add in 1-2 new moves.
3day: 2180
Got up on early side which is nice since i slept quite well :)
8am Breakfast: oatmeal with almond milk and seasonings 200, coconut greek yogurt 150, iced coffee with almond milk 50. 400.
9-9:30am snacking: made baked potato seasoned fries, dry not oily to eat this week instead of chips everyday. 150. of course, they are dense so still have quite a bit of calories, but a healthy & more natural change of pace! :) 100 round chicken sausage
11:30 Early lunch after short but great ladder workout: wrap and freshly cooked egg 230, lox 100?, 1/2 avocado with everything bagel seasoning 150, chips150. 650.
2pm Strawberries and a tea drink 150
3pm dark chocolate 50 stevia type
4pm keto bar 200 before workout :)
6pm during workout getting hungry so had whipped pb on small rice cake 100 total (this is the advantage of my working out at home - lots of handy snacks in small amounts - i'd never get this sort of mix at the gym :)
7:30 strawberries, light drinks100 still exercising...
8:30 post workout: 4 egg whites 100, crackers with pesto sauce 200. 300 total. ice cream 150.
2350, good.
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I will NOT be rejoining a gym in early June when my membership expires since i don't go to the gym anymore. it's not even convenient, plus, it's $600.
In the fall, depending if i need a trainer, i'll have to think about the gym again and if i need to join one. ...but it truly seems i may be able to fully train myself for the court officer tests.
but for now, until say end of October, i def don't need a gym. :)
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reading a little bit of a fiction tale that takes place in Paris, mostly WW2...followed by doing my strength exercise and laundry last :) laundry i actually did during my workout :) worth it this time! this was a good day mostly at home, productive getting ready for a short week ahead :)
my lengths feel quite tired from the exercises of this morning as well as earlier this weekend...and i don't feel up for this strength workout, but, i prefer to do it today, when i have time!,rather than tomorrow after work!
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i'm thankful for the weekend, it felt long :) did a lot. rested a bit too. very moderate and paced well. today is a catch-up type of day. i'm cooking some baked fries that i cut from large idaho potatoes, didn't really add oil to them beyond some spray oil so they are dry, but i'm seasoning them up! i need to buy some regular garlic. seems i ran out!
also, i have laundry to do DONE! (to do LAST, after my strength exercise this afternoon)
the ladder workout (DONE!) (will just do this first even before showering, i think!),
and a weights workout later.DONE! i may go easy on legs. it's going to be an easy week ahead, 4 days, so i hope to also be feeling good for the upcoming weekend and more walking :)
I may just stay close to home around my apt today and not go out driving or shopping. i have just enough kombucha for the week ahead, like 4 bottles... DONE - did a bit of a food shopping so that next weekend i don't need to buy too much besides some fruit & veggies.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Poor sleep I think due to caffeine later in evening....
4am chips 200,
morning drink and lollipop 150
brunch coffee 100, cornbread 200, veggies big time 300, shrimp dish 300, fruit 200, more stuff 200...1300
wine 300?
eng muffin 100, egg 100, turkey... 200 total
Small protein bar 150
2300 total, excellent!!!!
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
Try not to eat the fatigue. I find in myself that I often confuse thirst or tired with hunger. So I eat, instead of addressing the real problem.
but, yes, whenever i get bad sleep for a day or two, my hunger levels always rise.
thank you for the tips.
i've been able to go to bed early everyday this weekend so that's been wonderful :)
And, i've recently went back to waking up and looking at my phone...which is such a waste of time / lost sleep during the night. I'm better when it's a workday, and i can tell myself "you're gonna be tired tomorrow, looking at your phone isn't worth it!" haha
Beautiful Day :)
kombucha 50
9:30am wrap 130, avocado 150, salmon 50, coffee 50
2pm nice late lunch : rose 150, fries 100, seared tuna 200, salad 150 with olives and dressing 100. 700.
Snacks 100
light, perfect dinner: small amount of shrimp 100, leftover salad/lots of cherry tomatoes 150, chips 300. 550
later: tbsp pb 100
total today is great. walked TONS.
1900, feeling good about today. very healthy eats.
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Going to Brooklyn to walk around a famous cemetary with Ricky, visiting graves of famous New Yorkers!
Later, lunch, movie at home, early night....tomorrow is that long 1.5hr drive to a party out east.
Glad it's a new week, new day in my world. To once again be healthy and happy and try again!
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
"Movie at home" has me inspired to perhaps enjoy something old (i.e. black and white) tonight. That would be a nice change of pace.
did you end up watching a black and white? how was it? which one?
our day was rather a PERFECT day. weather was outstanding. 65 and sunny.
i'm very thankful right now to be friends with Ricky again. he likes to get out and do things and so do i. tons of walking and health going on today.
we're getting all the seasons in one weekend!
bit of a binge-y type of day here...but ending it alright and got exercise in. exercised, with breaks, from around 6pm-9pm (breaks include cleaning up, putting things away, washing dishes, searching the web, etc.)
kombucha 50
Breakfast: wrap and egg 200, butter 100, coffee 50, banana 120, COFFEE 50
snack: some dark chocolate, lower sugar 100
small sandwich bread 150, mayo 50, meat 100, lettover cauliflower 50, indian food 150, 500...chips and small apricot 150 more..and full :)
4pm snack: sf whipped cream 250cal for a half container, strawberries and iced coffee100...ready for a nap!
5pm more strawberries (just bought a lot of them on way home!) 50
6pm during workout, being snacky.. seaweed salad i picked up on the way home...yup! 100? , wrap 130, spread 100, salmon 50. approx 350. having all the fruit earlier didn't help my appetite. finally satisfied.
more during workout, really quite bad with appetite control today lol (DEFINITE emotional eating this week), 2 more small apricots. 50 8:30pm chocolate chips 50..
9pm 200 protein keto bar.
2350
7day:2222/day.
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Fingers crossed for the long holiday weekend we get out at 1pm or so. i brought my lunch, too.
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Plan is to go home earlyish, - yes we got out at 1:30pm and i was home around 3:30pm...walked to a farther subway around half mile away from work, walked also a mile before taking a bus..went to supermarket too..
FIRST - exercise with my strength home routine. there are no other errands or things that are urgent.
SECOND - get laundry done for the whole weekend early (including bed sheets) - LAUNDRY may not happen ;) may just go to sleep early!
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I was thinking to cook instead of laundry, but, it would be better if i cooked monday, the food would be fresher for the upcoming work week!
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
KOMBUCHA 50
wrap and egg 200, half avo with salt/pepper 150, coffee 50,
snack: probably a bar - Dang Bar. very nice. 210
lunch: half leftovers / gotta get new meat...will not make yesterday's mistake again and overindulge leaving no calories for the evening ;) lunch provided by office and i had my own side of cherry tomatoes that i had in the office thankfully. so i am full. 750 cal. it was a large deli sandwich long one cut up, i had some chips, some noodle salad too. lots of carbs, but tasty. some diet soda too.
1400 after lunch, good. and way better than yesterday.
2:30 5 almonds 25 cal, chocolate ...100 total
around 2200 i think....healthy dinner, but again a bit too much food today..
6 day: 2200 :)
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exercise tonight: cancelled until tomorrow since i get out early, would rather sleep well tonight and rest up and take tomorrow to get a good routine in when i'm better rested - taking advantage of an easier schedule tomorrow (getting out probably around 1pm). taking tonight to be a perfect rest night and eat less before hitting the covers.
bringing ricky takeout indian and having some indian veggies over my own fresh spinach i have at home. also i have small sandwiches leftover from work...possibly just saving them here at work for tomorrow :)
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
they are also great on rice cakes.!!!!!!
i always add sea salt/pepper and other seasonings. you just reminded me, i have an EVERYTHING BAGEL seasoning at home to try on my wraps with avocado.
Overall, it's been a great week. Everything is running quite smoothly. I slept decently last night, woke up in the middle of the night to use the bathroom, then browsed my cell phone, but i feel good this morning because overall it's been a great weekend and week so far!
Kombucha 50 Mojito flavor!
Wrap and egg with 1/2 avo 350, coffee 50.
snack: will be a new bar, keto type so good wow! 210 flavor was called Saigon cinnamon chocolate, some peanuts 50
lunch: forgot the meat potion, so i'll go out to buy a little meat at lunch from the buffet - i have the veggies. i might even buy the grain part, instead of chips and have noodles. i may just buy my entire lunch and save the veggies i have for tomorrow :) i'd love to have seaweed salad with lunch too!...
lunch - got a big salad of mexican takeout of pulled pork very salty but tasty 300, lettuce 50, corn 50, rice 150, grilled veggies 200, chips 300. yeah a big meal, indeed. could have eaten less, but stuffed it in lol. was at least very fresh! now i'm thirsty! 1050. i could have been full on much less. just decided to eat the entire thing.
it was a huge salad....will try to take it easy until later...i may go over calories a hair, today...but will try to work on it since tomorrow is another long day with exercise an i'll be needing to eat quite a bit then. on Friday i may be able to be more in control of eating less by going to bed early. :) or tomorrow, another option, i'll take the night off exercise and do it Friday instead...go to bed early tomorrow, yeah.
snack plan for on the way home: banana and iced coffee 200
after workout: planning for whipped cream 250 / fruit 100/ yogurt 150 500
2450, ok
5day:2210
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Tonight is my 2nd time doing a short agility workout - the Ladder workout. 15-20 min tops.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
I hope you enjoy the ladder workouts! They look like fun!
Yeah, the salad was so different and flavorful that i overeat. but it was good and decently healthy. i was careful not to also overeat in the evening. so i do feel good about getting back on track later in the night.
that's why i like to bring my own food. or go to the buffet. here, i couldn't serve myself the portions, and simply just indulged in what i was given :) but, it was very very fresh!
2140 4day, good!
Happy Tuesday ;-)
kombucha 50
wrap and egg 200, avocado 150. coffee 50.
snack: possibly a new flavor of the keto bars i have - Atlas Protein bars and also i have these new DANG bars. both are good. keto types.had a cocoa ATlas, good, not too sweet. filling. 210
lunch: lefovers and good stuff.. bigger piece breaded baked chicken breast, lefover greens from hot pot, yellow cherry tomatoes, and prob chips :) 600 total.
Snacks small amount choc and fruit 100, later almonds and more tea 100
so far, very healthy...
6pm snack before exercise wrap & salami with mustard 250, iced coffee 50
8pm during workout chips 150, strawberries 50
protein bar 200
2150, excellent
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tonight is my revised strenght workout, upper and lower.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
the only thing that's gonna beat me up now is this cardio, but i'm doing only a little at a time :) we'll see how it goes!
Very Pleasant Morning :) and i thought i'd be late, but i'm on time for work. Spent extra time prepping myself for work this AM, wearing a dress (so had to prep a bit - my legs) bc it's going to be extra warm today at 85F :) Tomorrow's temps are back to regular Spring temps like 65 i think.
3 DAYS OFF this past weekend was seriously the best thing i could have done. I feel seriously amazingly happy today.
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Kombucha 50
Wrap and egg 200, avocado 150, salt/pepper, coffee 50, chocolate 50
Snack: TBD, maybe a new Bar - found some excellent brands online. One is "Dang."BLUEBERRY POWDERED ALMONDS, AMAZING. FOUND ON AMAZON. 150
healthy lunch: small piece fish 100 & leftover greens (very tasty) from hot pot 200, chips 250. 550. light lemonade drink.
snack fruit nuts chocolate 150 tea, almonds and candies 150
chicken cutlets 2 smallish ones 300, wrap 100, pepper 50, strawberries 100. 550Chips 150
2250.
Progress as of today: -0.5 lbs lost so far, only 1.5 lbs to go!
I dread going back to work after 3 days off. Who does your work when you're gone? Does it pile up or do you come back to a new day? My daughter, working retail, goes to work and everyday is a new day. I come back, and it's 100+ emails and 5,000 emergencies.
my days aren't fully new as work tasks can take a period of several days to complete some of the long tasks. but i don't think my responsibilities are as sensitive as yours. when i take 3 days, many times, the work i come back to i just start up where i left off.
i generally am doing work for only one person, my supervisor. i don't answer to all the customers like you do. !!
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Cheering you on!
Thanks :) :-)
legcramps on 05/30/2019:
I have been taking extra fiber in my oatmeal in the mornings, and have been more regular with my toilet routine than I was before for sure. I know the kombucha is supposed to help with that...I wonder if you tried a little fiber along with it? Or maybe some extra veggies like lentils or black beans?
the reason is i've had so many extra servings of veggies it's caused me bloating and constipation. just too much ;) good idea though, to add more beans into my diet as they are good for the iron i believe. maybe i'll make some home made bean burgers soon in the future!!