Shoulder still sore. Not sure how I hurt it. It's been about a month - might have hurt it doing some routine with dumbbells and kept on aggravating it.
Bike rides: to gym and back 1.5 miles - bike to dinner - 6 miles
Home workout:
abs - 3 routines - 10 reps x 3 sets
bridge - 10 reps x 3 sets
10 reps x 4 each
ankle weights - 3 routines for thighs, hips, glutes
Gym
Lower body 10 reps x 4 sets each
Lunges - 5 kg weights
Side lunges - 5 kg weights
squats - 5 kg weights
calf lifts - 8 kg weights
Did a few upper body routines - gently
Cardio:
Elliptical intervals - 10 mins
Exercise bike - 15 mins
treadmill - 15 mins
Menu:
B: porridge & raisins, fresh fruit, 1 toast
L: very hungry and hadn't had this for a while: veg fried rice with one fried egg on top
D: probably stir fried chicken, veg and cashews
S: stop by the wee bar at our masseuses' place - 1 sm beer
Progress as of today: 11.6 lbs lost so far, only 6.4 lbs to go!
Shoulder still very sore and it woke me up a few times last night. Decided I was due to sleep a little later so didn't go on bike ride with hubby. I don't suppose the 3 Mai Tais had anything to do with me being more tired. 
Hot and sunny. No bike ride today. We will walk along the beach and rocks to dinner tonight. It's about 2 miles roundtrip.
Menu:
B: porridge & raisins, fresh mango, banana and passionfruit, yogurt
S: toast
L: chicken wrap and Americano
D: Oops - had a serious craving for fried shrimp and fries
From the restaurant last night:
Progress as of today: 11.6 lbs lost so far, only 6.4 lbs to go!
if the snow clears up, i'll drive to gym (if it's even open!)
Anyway, thanks!
Shoulder is still sore, so taking it easy. I hate skipping the upper body workout with dumbbells, but have to. Husband thinks it might not be muscle but something else.
Gym workout lower
Cardio:
Home workout:
abs - 3 routines - 10 reps x 3 sets
bridge - 10 reps x 3 sets
floor exercises 10 reps x 4 each
ankle weights - 3 routines for thighs, hips, glutes
Bike: 1.5 miles to gym and back
Going to a beachside restaurant we haven't been to yet this year. It's on the western side of the island so has amazing sunsets. Going to have 2 Mai Tais (first this season) with my dinner.
Menu:
Progress as of today: 11.6 lbs lost so far, only 6.4 lbs to go!
i've noticed that not skipping workouts and being consistent for several months at a time (with the proper rest most of the time) has allowed me to break through weight heaviness plateaus and i have increased the dumbells i use already 2x since November! i no longer use 25lbs. Only 30 & up and sometimes for fun i do a lower set or two ;)
6am bike ride with husband - 7 miles
Going to walk along the beach and rocks to dinner - about 2 miles roundtrip.
The shirt I put on this morning is not as tight in the boobs as it was last time I wore it!
Menu:
Progress as of today: 11.6 lbs lost so far, only 6.4 lbs to go!
ok...nice light dinner.
i do know a couple people who only eat veggies for dinner, actually. i don't like it yet - but down the road it may be good ;) a little protein thrown in is how i like it now.
At this restaurant we go to 5 or 6 times a week they can even make stir fried veggies delicious. Prefer it with tofu though. They use oyster or soy sauce and a wee bit of oil, so very tasty.
I think we'll have sunshine the rest of the month here. Of course, now we are complaining that the sun is too strong and we want a few clouds.
My shoulder is still sore. It was almost better when we kayaked last week. Big mistake. Hurt it more. So I'm not doing anything that targets my shoulder, especially not dumbbells.
Bike: 1.5 to gym and back, 3 mile ride to dinner
Gym workout lower
Lower body 10 reps x 4 sets each
Lunges - 5 kg weights
Side lunges - 5 kg weights
squats - 5 kg weights
calf lifts - 8 kg weights
Cardio:
Elliptical intervals - 10 mins
Exercise bike - 20 mins
treadmill - 15 mins
Home: floor exercises 10 reps x 4 each
ankle weights - 3 routines for thighs, hips, glutes
10 reps x 3 sets each
abs - 3 routines
bridge - 10 reps x 3 sets
Menu:
B: porridge & raisins, fresh mango and banana
S: sm cappuccino & small cup of animal crackers (wish I could find out the calories)
L: stir fried veggies and tofu
D: stir fired veggies, cashews and chicken
S: stopped by the wee bar that sits next to our massage place on our bike ride back from dinner - 1 small one - 11 oz.
Progress as of today: 11.6 lbs lost so far, only 6.4 lbs to go!
Have you ever heard of "coconut rice" (cooked in coconut oil) and in the process, it cuts calories & turns starch into resistant starch! could you believe i think it cuts the calories in half!? i knew about it, still haven't tried it...my friend cooks it all the time. i have a recipe.
can you imagine eating the same quantity rice but actually only consuming like half the calories in the process!? amazing!
The restaurant we went to last night gave us 2 servings of rice even though we said just one. I took one spoonful to soak up the sauce and the rice was cold! I don't want to go back to that restaurant again - we rarely go because they are not friendly.
i trained a friend in her early 50's at the gym and gave her some upper body exercises...and she showed me a new squatting machine at the gym (it just holds your feet that's it but it's really good for your squat form!) the machine is on the floor and tiny really i used to always step around it! not even taking a look at what it was! then she showed me a dead-lift type of exercise that works a lot - but mainly hamstrings.
Overall, she has way stronger legs than me...and i was so impressed. she does tons of cardio and doesn't even own a car.
I totally didn't realize how strong her legs were - as she's short and so they don't stand out - until she schooled me on all the leg exercises (she uses much higher / heavier weights than myself...but it shows that the more you practice something, the better you can get!)
she was also DECENT at upper body as she does a minimal amount, but what i showed her can help her....amazing.
it was so nice to learn from her and to show her things also. so nice!
when i was younger, never would i thought i'd be showing someone a fitness routine. i never worked out. naturally thin, never an athlete till after college did i start the weights.
My friend wants me to be her trainer at the gym when we go home and I won't do it. I'm not a trainer and she could hurt herself. Anxious to see our new gym and new equipment when we go home.
6am bike ride - 7.5 7 miles. Biked to dinner - 8 7.5 miles.
Went with hubby to church then to visit the Big Buddha and pick up more gifts for family.
Menu:
B: porridge & raisins, yogurt, banana & passionfruit
L: stir fry asparagus & shrimp
S: homemade sugar free sorbet - mango
D: pumpkin curry & brown/jasmine rice (small portion), herbal tea
Each year we take one trip to see the Big Buddha and Wat Plai Laem (it's crowded and not near our house so once is enough)
We stopped here for lunch between Mass and the tourist stuff - food was just okay but the view was beautiful!
Dinner tonight: pumpkin curry and tofu, rice
Progress as of today: 11.8 lbs lost so far, only 6.2 lbs to go!
I love the Big Buddha. The planes all fly over the Buddha when leaving or coming to the island and you can easily see it out the window.
Should have weighed myself this morning. Planning on every Tues and Sat. But got up with hubby for the 6am bike ride.
Saturday is our usual Villa Chocolat Belgian treat day but I told hubby I wanted to skip it. He likes going and does have a small cake but he's not big on sweets at all. Wish I wasn't.
Plans for the week: going to a beachside restaurant we haven't been to yet this year - great sunsets, good food. I will have two cocktails (Mai Tais) with dinner.
Otherwise, no alcohol at all at least for a week. Next time I have any is when we take a tuk tuk into the beach town for dinner, a real ale at the English pub, and a couple of small beers and dinner at the Aussie bar.
Bike: 7.5 miles this morning
Menu:
B: porridge & raisins, fresh mango and passionfruit
S: sm cappuccino, only had a few animal crackers that they always serve with coffees
L: stir fried veggies and asparagus, tofu and cashews, water instead of iced tea
D: pad thai with tofu, water - husband rarely eats fries but for dinner he had stir fried veg, chicken satay, and french fries - I did not take any of his fries or chicken!
S: diet pepsi, herbal tea, sugar free iced tea
Progress as of today: 11.8 lbs lost so far, only 6.2 lbs to go!
also, i thought of you - on facebook i saw a quick little video of how beer is good for you - lowers cholesterol, cuts risk of diabetes, and like 4 more things i do not remember. i think cuts risk of heart attack? not sure though. i was like, "well, well...Annie isn't so unhealthy in her choice to drink beer after all!"
anyways, i prob shouldn't have told you that....you are doing good girlfriend.
really, i wouldn't worry too much about the scale if i were you...you KNOW what to do....you don't even need a scale is the truth of it....just make the better choices and your biknis will prove your choices were worth it...maybe try no scale.
Yep I know exactly what to do it's just doing it that's the problem! Ack! It is motivating when the scale goes down.
stevia i love :-D it's so good to use in like everything that sugar could have been used in....good to get a break off the stevia anyway like you are. good to switch things up!
Not feeling very energetic this morning.
Need to make a new plan. Beer of course is the biggie and needing to limit it more. Sure would be easier if I could order light beer when we're out. Anyway, need to eat porridge instead of bread as this bread we buy is homemade and heavily seeded (calories), no rice at all (I've cut back a lot and have also had to stop ordering fried rice).
Had our weekly massages today. Bliss.
Gym:
a few lunges and squats
Treadmill: 15 mins
Elliptical: 10 mins
Bike: 15 mins
Bike ride to gym and back - 1.5 miles
Menu:
B: toast, yogurt, mango, pineapple, passionfruit
L: chicken wrap (small amount of baked chicken with lots of raw veggies, herbs, seeds, herbal tea
D: stir fried veggies and tofu, no rice, water
S: diet pepsi, herbal teas
Dinner:
Progress as of today: 11.8 lbs lost so far, only 6.2 lbs to go!
Scale went down! Hope it's not because of my hair cut! I had it well below my shoulders and it's thick. Had it chopped to chin length yesterday. There was a massive pile of hair on the floor afterwards! LOL.
My shoulder is still sore but getting better. So I'm not doing any dumbbell work that targets my shoulders, in fact not doing any upper body work. Hope it's okay by Monday and I'll start again slowly.
Home workout:
abs - 3 routines - 10 reps x 3 sets
floor exercises 10 reps x 4 each
ankle weights - 3 routines for thighs, hips, glutes
Gym workout lower
Lower body 10 reps x 4 sets each
Lunges - 5 kg weights
Side lunges - 5 kg weights
squats - 5 kg weights
calf lifts - 8 kg weights
Cardio:
Elliptical intervals - 10 mins
Exercise bike - 15 mins
treadmill - 15 mins
Bike ride to gym and back: 1.5 miles (forgot to add yesterday that we cycled to restaurant for dinner which includes 2 big hills - 8 miles roundtrip)
Hubby has been wanting to paddle our kayak to a restaurant for dinner at happy hour (2 for 1 beers), so I finally gave in. It's the resort where my gym is. My favourite meal there is the Philly cheesesteak. Happy hour is two for one from 5-7pm. Well....at least I'll get some exercise paddling the boat.
Menu:
B: toast, yogurt, mango and passionfruit
S: sm cappuccino, animal crackers (actually they are letters - small cups)
L: stir fried asparagus, peppers, onions, cashews, tofu, iced tea
D: Philly cheesesteak and fries, 2 small beers (11 oz each)
S: NO beer at home
Progress as of today: 11.8 lbs lost so far, only 6.2 lbs to go!
lunch sounds awesome, i see no rice :-) thats good calorie savings.
looks like a really healthy day nicely done girlfiend!
i love reading how you bike around to the restaurants and gym and all...that's so wonderful.
are you happy with your haircut?
Mostly happy with haircut but think I'll go back and get more layering so it sits better on the sides.
You know what will work for you.... :-D
Think how good you will feel to be wearing the bikinis again!
Just looked back to see what I weighed when I arrived - 155. I went down to 152 but am up at 158 now. Really really unhappy about it but also hate feeling deprived. Had to wear my one piece to snorkel yesterday as my 3 bikinis are too tight in the top. I should have been under 140 when we arrived here. Blaming at least 10 pounds on politics.
Catching up. Went to the gym on Monday and yesterday did the early bike ride then off on a snorkeling trip,. We hired a private boat and it's for 3 hours. The water is still cloudy because of all the heavy rain. Last year it was crystal clear. We'll go again before we leave the end of the month and the water should be much clearer. It's the sunny season now!
Woke up with a bad sinus headache this morning. Don't know why. So no gym, no bike. It's almost gone now.
Menu:
B: toast, yogurt
S: toast
L: dropping hubby at restaurant while I get my hair cut - then had a small beer with him
S: yogurt
D: probably pasta with herbs, cashews and tofu
S: will try for herbal tea or diet Pepsi, but might have a glass of light beer
The island we stop on for an hour or so after snorkeling:
Our boat
Hmm....what's this? Oh, yes. The bar. That serves ice cold beer.
Brought my GoPro video camera which shoots underwater. You'll have to copy and paste to view it.
https://youtu.be/h3J7XFwogkk
Progress as of today: 8.5 lbs lost so far, only 9.5 lbs to go!
ice cold beer when it's hot sounds great. i have a good idea for future - different types of flavor sticks that you can add to water or seltzers....and you can add additional stevia drops for a sweeter taste. this is what i'd do in your situation where you need to cut calories to lose the weight but you do NOT want to feel deprived. or you can go for hot / iced teas herbal ones and add stevia drops to make it taste more satisfying and refreshing i n the heat - and NO CALORIES.
unfortunately you will have to decide what's more worth it...OR...you can make changes that change your calories but you can still eat / drink and be satisfied.
...you have other options you can make, especially next year to pack with you, that will satisfy you..maybe full out swaps like sugar free (but stevia not chemicals) drinks instead of the beers, etc...it will have to be a change :/ ....i don't mean to upset you, this is my opinion only!
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