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legcramps - Friday Nov 09, 2018

Weight: 0.0

I checked the scale this morning (I only do this every few months, and I never post it because that's not what it's about) and lost a couple of pounds since the last time I checked. Might be because of the 21 day challenge i'm doing with my clients, might be because i'm hitting the workouts a little harder because of the new heart rate monitor; what I know for sure is that it's not from stress for once! Feeling pretty mellow today and i'm so happy about that - I want to continue this mellowness through the weekend if I can. Worry about next week, next week.

Wednesday - toast, peanut butter, coffee, protein bite, sweet potato chicken bake, two oranges, protein bite, water, tomato soup and pepperoni deli sandwich. POUND workout, 45 minutes. I forgot how difficult Pound can be; I haven't tried it for awhile and I can feel it in my hips today.

Thursday - two Nature Valley granola bars, coffee, banana, toast, peanut butter, two egg quiche cups, two oranges, protein bite, water, pepperoni deli sandwich, two more egg quiche cups (so yummy), Mr. Freezie. Indoor Bike Trainer workout, 1 hour.

I was sweating profusely by the time I finished the hour on the bike; the amount of effort I had to put in to reach my max heart rate zone was INTIMIDATING, which really surprised me. I even had a hard time getting off the bike once I was done because my legs were completely over it. So much for easy, steady-state cardio. If this doesn't make me a more efficient cyclist, nothing will! I felt like I earned a Mr. Freezie for sure.

Friday - toast, peanut butter, coffee, protein bite, two oranges, sweet potato chicken bake, water, I have two more egg quiche cups and two more pepperoni slices that I need to finish up. BF is coming tonight, so I took out some chicken breast to make in the slow cooker - we'll probably have that for supper with veggies and rice.

I have to complete a tank push today after I coach at the gym; day 3 week 1 of a 4 week challenge. It takes awhile to get it done - I have to do something like 20 lengths with differing torques (resistances) - so I might just call that my workout and be done.

BearCountryGG on 11/09/2018:
Looking good!!!


horn_of_plenty on 11/09/2018:
feels sooo good to lose a few lbs!

I'm just getting off of a fairly high cal month or so...still working to lose a couple!


Donkey on 11/10/2018:
Your entries are so helpful to me. I wanted you to know that :)


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legcramps - Tuesday Nov 06, 2018

Weight: 0.0

This week is going by very slowly...

Monday:  toast, protein bites, mandarins, coffee, water, baked zuchinni & chicken with rice, baked zuchinni & sausage with rice, a serving of Lay's potato chips (plain), Coke Zero. I drove to the city to take advantage of a great deal on the first 7 seasons of Game of Thrones (I am excited to watch it now), so I went to the gym while I was there; I jumped in on a group session for an hour, then did the power mill for 20 minutes, and a 10 minute mobility workout afterwards - felt good!

Tuesday:  toast, protein bites, mandarins, coffee, water, sweet potato & chicken, granola bar, slow cooker chicken tacos with toast. I am driving to BF's tonight; I have two sessions to coach and then hopefully get in a workout of my own. My left side back is a little sore today - must have tweaked something yesterday; I always push hard in group sessions and I might have overdone it a bit.

Otherwise, not much going on this week. I woke up to snow on the ground, so tomorrow I imagine will be spent shovelling.

If dates work out for me, I might begin a training program for a FEM SPORT competition next summer. It looks like fun, and it might be that little extra push to get me into better cycling shape too :)

Image result for fem sport training

happy-1 on 11/06/2018:
Snow angels!!!! Snowball fight! If your guy won’t play, just hit random kids on their way home from school.

legcramps on 11/06/2018:
Haha, BF would be so jealous if I did that without him ;)


BearCountryGG on 11/06/2018:
LOVE the picture!!!


Horn_of_plenty on 11/06/2018:
is that photo you??? i cannot tell? or is it the FEM SPORT program!?

you sound so happy...full of life! You motivate me to keep on with my exercise :) and look forward.

legcramps on 11/07/2018:
The picture is from a FEM SPORT competition in BC; I found it online :)


Donkey on 11/07/2018:
We're supposed to be getting snow by the end of the week. I hope I do not have to shovel much.

If you decide to go for it, I would look forward to reading about your FEM SPORT training!


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legcramps - Monday Nov 05, 2018

Weight: 0.0

Well, first of all, thanks for everyone's kind words on my last post; I know we all have days like that, but it's hard to admit my failings sometimes. Especially when I know better and I know what I need to be doing. I really appreciate this site because I know I can just be real here :)

I had a nice weekend and got caught up on some sleep. I had a coaching session after work on Friday, and then BF met me at the gym and we practiced my coaching session for next week, then worked arms. It was really nice, and we got to stay up a little later because I didn't have to work the next morning. Woohoo, weekends off are awesome! Supper was slow cooker chicken tacos and stir-fried rice with ham and veggies.

We went back to the gym on Saturday because we pretty much live there, and I went on the elliptical for about half an hour. I don't usually go on this device, i'm not over the moon for cardio equipment to be honest, but it was a good, steady state workout. Unfortunately, it didn't raise my heart rate as much as I would have liked, so afterwards I did some medicine ball slams and worked with kettlebells and that raised it up very nicely and managed to lay me out flat on the floor too. After the gym we went for coffee with BF's friend and then home for supper, which was rice, veggies and double smoked sausage we got from a butcher just out of town, very highly recommended, delicious sausage!

BF's son came to visit on Saturday and stayed over to Sunday, so we watched a movie Saturday night with him, Rampage. On Sunday it was meal prep and laundry day, and BF graciously set up my indoor trainer for me so I can cycle indoors for the winter. We had chicken bacon and eggs for breakfast, and a sweet potato and chicken bake for supper and watched Harry Potter - Prisoner of Azkaban.

This morning we got up early so that BF could start the drive back home, and I got my bike shorts on and did a quick 30 minute ride. I am using a heart rate monitor for my workouts called MyZone, and it connects to an app on my phone and shows me what 'training zone' I am in. It definitely showed me that I could be putting in a lot more effort when i'm on the bike. So that's good to know, and hopefully using it will change the way I train on the bike during the winter months.

Today's food is toast, protein bites, oranges, coffee, rice with sausage and veggies, water, granola bar, sweet potato and chicken bake.

Have a good Monday!

horn_of_plenty on 11/05/2018:
slow cooker chicken taco meat sounds amazing. i need to do a mexican dish next.

we appreciate you being real, teaches us some things and reminds us where we came from!

keep on with your excellent exercise...

your food for today looks fantastic!


BearCountryGG on 11/05/2018:
Good food choices......Sounds like a nice weekend.


Donkey on 11/06/2018:
What a lovely weekend! And good for you on the indoor bike trainer! WOOT!



legcramps - Friday Nov 02, 2018

Weight: 0.0

When I got home from work yesterday I was just SO TIRED from not getting enough sleep the night before. So I layed down on the couch and ended up reaching for a bag of chips, eating that and then falling asleep for three hours. When I got up, I was hungry again (of course) so I had rice with leftover slow cooker chicken tacos. It was still pretty early, but I did not feel like doing any housework, so I took a bath. When I was done, I went back to the couch (I should have just gone to bed). In the hour that I sat watching tv, I ate three Mr. Freeze freezies, and two peanut butter sandwiches!

There's a lesson I keep failing to learn here -- I beat myself up when I start feeling guilty about not doing ENOUGH; not enough workouts, not eating healthy enough, not spending enough time with my family and friends, not doing enough at work, not getting enough sleep...and because i'm too exhausted and disappointed to do anything about it, I sit and eat instead, like my brain just completely shuts off and I can't deal.

And today, I STILL feel the same way. It's not just tired; it's defeated; mentally drained; unworthy. It's been a rough morning at work; i'm taking things far too personally. So I am here to give myself a time out. I will use the weekend to re-charge. It hasn't been the best couple of days, but I need to let it go rather than wallow in it!

And the point, really, is that I don't have to feel this way at all! I'm totally doing it to myself! What's the name of that book??? WASH YOUR FACE, GIRL. This is not 'the sky is falling', you are not a princess, and you have the strength to power through one more day. Heck, you probably even have the strength to make somebody else's day better, too. So maybe let's focus on that instead.

Good talk.

 

BearCountryGG on 11/02/2018:
YUP...it's a food fit! Been there....couldn't eat stuff fast enough. This too shall pass!


Donkey on 11/03/2018:
Oh my word, I have so been there, done that. Eating instead of going to bed. Yep. Beating yourself up afterwards does no good. Just start a new day and do better for yourself.


Donkey on 11/03/2018:
I should add that this is how I sometimes get into trouble with eating, although I'm getting better of being self-aware. I eat to fulfill some other need, whether it be thirst, sleep, or something else.


happy-1 on 11/03/2018:
Don’t beat yourself up. Give yourself a 30 second hug instead . If you aren’t doing “enough “ it’s because you aren’t taking care of yourself, so give yourself a hug and get back on track.


Horn_of_plenty on 11/05/2018:
Do not get to angry about the eating scenario you had on the couch. I have BEEN THERE and DONE THAT, exactly that. Rest is important like i was saying and i'm sure that's what you really wanted.

I have had a long-time habit, MANY MANY years, of eating instead of sleeping. I'm still working on it.

It's ok to rest and feel tired. and in the end, ii'm sure you also burned so many calories with your exercise that some of what you ate will just cover what you burned.

also, i'm loving slow cooker recipes now...and plan to continue with them all winter! it's such a breeze to throw things in a cooker and come home to dinner!

do you use the pot liners? the plastic liners so you don't clean up after, just throw the bag out? i've been using that approach.

legcramps on 11/05/2018:
I don't think i've heard of the liners! That would really save a lot of time on cleaning up afterwards!


horn_of_plenty on 11/05/2018:
they're amazing...look them up! there's NO CLEANUP, just remove the liner carefully after you remove most of whats in it, and then take the liner out, getting more of the food out on your dish...tray..bowl...and throw the bag out.

simply wipe the moisture on the slow cooker...and it's clean!



legcramps - Wednesday Oct 31, 2018

Weight: 0.0

My goodness, I just realized I left you all with a bit of a mystery after my last post was all about how I was having a colonoscopy done! To bring you up to speed, my intestines are nice and clean and no funky, strange lesions or growths disturbing that part of the digestive process. Good news! So they gave me a lot of information on Irritable Bowel Syndrome and i'm slowly working through it and determining what my next steps will be. Also good news - i've had only one bad evening/night in the last week since beginning a new meal plan. This is an absolutely fantastic streak so far!

Last week I will just summarize quickly - I had the scope done on Tuesday and ate lightly that day; BF and I hit the gym and I did a very light workout, mostly upper body. It was gorgeous outside on Wednesday, so I headed out for a walk and ended up doing interval runs and box jumps and jump squats and pushups! Wow, it was a great workout. On Thursday I drove to the gym to coach two sessions, then did a quick workout and stayed with BF for the rest of the night. Friday was the other gym for a coaching session, a workout, and then drove back to BF's for the weekend. I actually got to participate in a group training session on Saturday morning, and it kicked my butt! I worked out for over 3.5 hours on Saturday, and on Sunday I rested and did a lot of meal prep for this week - chicken enchiladas, chicken tacos, protein bites, and egg quiches. Lots of food again for this week!

Monday - full day of work; run a bunch of errands, laundry and stuff, ate chicken enchiladas and rice, bath, bed.

Tuesday - full day of work; drove to the gym and coached two sessions, worked out, ate subway at 9:30 p.m. (yikes), shower, bed.

Wednesday - full day of work; driving to the city for a Stone Temple Pilots and Seether concert tonight! Straight to bed when we get home. Gonna make sandwiches for the road.

Thursday - full day of work; workout, errands, bath, bed. Food prep meal for supper.

Friday - full day of work; drive to the gym and coach a session, workout. Food prep meal for supper.

happy-1 on 10/31/2018:
OMG... How did I not realize STP is still touring? That's awesome!

legcramps on 11/01/2018:
They were fantastic!


Donkey on 11/01/2018:
I'm so glad that your scope turned out well, and I hope that the new meal plan continues to work for you!

Love STP!!! Wow that must have been some concert... with Seether? Woo-Hoo!

legcramps on 11/01/2018:
It was! So much fun.


BearCountryGG on 11/01/2018:
Great news with the colonoscopy.......I've dealt with IBS for many years...and well as my youngest son......it's a pain...but you will learn what sets it off.

legcramps on 11/01/2018:
Yes, I already know some of the foods that trigger it, so that's a good start. I am going to do a little more research on lowfodmap foods and see where that takes me.


horn_of_plenty on 11/01/2018:
HOW THANKFUL you must be to KNOW for certain that you have no major issues going on with your intestines! :)

you know, i'd like to do a quiche type of meal prep soon! thank you for listing it here in your entry...because you just gave me the push i needed to start thinking about my next baking project!

great job with all your coaching. make sure to plan for rest and not do too much - stay healthy!

legcramps on 11/01/2018:
It's funny you say that, our gym is doing a 21 day challenge and REST just so happens to be the topic for today! Yes, I do need to stay healthy, especially this time of year! I remember last year I was sick for months. I do NOT want to go through that again, no way!



legcramps - Monday Oct 22, 2018

Weight: 0.0

Friday - full day of work, drove to city, coached a FULL session, worked out, drove home, ate a quiznos sub, went to bed.

Saturday - up early, drove to city, coached three FULL sessions, worked out, went for an hour bike ride, drove home, ate slow cooker burritos, crashed.

Sunday - slept in until 8:30, really wanted that to be longer but whatever, my internal clock hates me! Ate a lovely breakfast of fried veggies in olive oil, eggs, bacon and toast. It was delicious! And I got the laundry done.

I also did a bunch of meal prep yesterday; i've been dropping this lately since i've been so busy and of course, the first things to go are all the things we do for self-care, right?! But the gym I work at is doing a 21-Day challenge, and i'm coaching clients through it, so I figured I should do it myself, too. I made an oatmeal bake for breakfasts, some protein bites for snacks, and a HUGE chunk of baked salmon with roasted veggies for suppers. We had the salmon for supper last night and it was sooooo good! And lots of leftovers too.

Tonight I plan to prep quiche cups - eggs, mushrooms, bell pepper, ham, and some mozza cheese - baked in the oven. And then some time this week I will also make roasted chicken breasts with broccoli and sweet potato.

All this fantastic food, and I can't even eat any of it until tomorrow afternoon! My colonoscopy is scheduled for tomorrow morning, so today all I can have is clear fluids and jell-o! I hate jell-o! I made all this lovely food, and will have to watch bf eat it and not get any of it for myself LOL. Oh well, I will splurge tomorrow when the procedure is over with (if I am not crashed out from the sedatives).

BearCountryGG on 10/22/2018:
Good luck tomorrow......thinking good thoughts for you! I love salmon too.....D is so fussy about where it is taken from ( has to be Alaskan caught and flash frozen)...I have 2 pkgs in the freezer he won't eat...( I will though).

legcramps on 10/22/2018:
Thank you! I am not picky at all about salmon, but ONLY salmon, I don't care much for any other type of fish!


Donkey on 10/22/2018:
Um... Some gentle advice as to when you are done with your colonoscopy...

Here are some things NOT to do right after your colonoscopy: 1. Do NOT go to Starbucks and get a full strength coffee. 2. Do NOT stop at the all-you-can-eat Chinese buffet.

What is good to do after your procedure: 1. Come home and rest. Sleep if you can. 2. Have a light meal: tea and toast 3. Rest some more or do just very light activity.

legcramps on 10/22/2018:
Oh, ok, well that sucks a little bit LOL, but thank you for the advice, I will try to take it easy tomorrow. I think today may be harder to get through anyways, with the 'flushing' that must be done. I feel nauseus already :(


BearCountryGG on 10/22/2018:
I don't think you will want to do much tomorrow...donkey had good advice...….go home and take a nap if you feel like it...the sedative will probably make you want to sleep....


horn_of_plenty on 10/22/2018:
yes, nice job on your meal prep! it looks so tasty! it's so nice to cook some of your own food...and actually enjoy it!


Donkey on 10/28/2018:
How did your procedure go??? I hope you are feeling OK. Did the doctor give you any immediate indication as to what they found? I remember the GI doc coming out and talking to my husband after his last scope about what he found (numerous mysterious white lesions throughout his intestines).



legcramps - Friday Oct 19, 2018

Weight: 0.0

Whew what a week!

Friday - full day of work, took practice exam twice, drove to city, coached one session, worked out for about 20 minutes which is all I had time for, drove home, bf and his daughter stayed over, ate chicken and sticky rice with veggies, went to bed.

Saturday - slept in until 8:30!! Woohoo! Had a pleasant, lazy breakfast of waffles with peanut butter and eggs, drove to city, went to The House with a Clock in its Walls with bf and his daughter, drove home, ate chicken burgers, watched Harry Potter Escape from Alcatraz, bf and his daughter went home, went to bed.

Sunday - stuck in staff training at the gym all morning, had a freaking awesome workout, drove home, studied all afternoon and evening, took practice exam two more times, freaked out, ate some snack foods like sausage and crackers for supper, tried to sleep.

Monday - drove to city, took PT exam, PASSED!!! Worked out, drove home, fell asleep on the couch for the entire rest of the day. I had some snack foods again and some rice with veggies, didn't eat enough at all.

Tuesday - full day of work, drove to city, worked out with bf, drove home, ate roasted chicken with rice and veggies, went to bed.

Wednesday - full day of work, took my new bike out on the trails for an hour, ate a roasted chicken sandwich and some spicy jalapeno cheesies, took a soak in a hot bath, went to bed.

Thursday - full day of work, drove to bf's, coached one session, worked out, ate pizza that bf made, went to bed.

PLAN:

Friday - full day of work, drive to city, coach one session, work out, drive home, eat homemade chili, go to bed.

Saturday - drive to city, coach three sessions, work out, drive home, eat a lot of something, go to bed.

Sunday - I am fully convinced there will not be even an ounce of functional brain cells by this point; my only goal is to get the laundry done!

 

happy-1 on 10/19/2018:
Good job planning downtime!


Horn_of_plenty on 10/20/2018:
i don't eat rice much....but last night i also had rice, in a mediterranean style and YUM! so nicely seasoned! love rice it always tastes like dessert to me!

omg how i relate to your joy of sleeping in on Saturday!!! i think i slept between 10-11 hours last night and boyyyy it felt GREAT!

YAYYYYY YOU PASSED!!!!! i hope you celebrate it!!!! wooohooo! all your hard work paid off!

Glad you will relax a little come Sunday <3

very productive week for you!



legcramps - Friday Oct 12, 2018

Weight: 0.0

A quick update today, still pretty busy with stuff. It's all just stuff.

I've been averaging around 2,200 calories per day; sticking to healthier foods, had two bad bouts so far of stomach issues this week. Scope is scheduled for the 23rd! Keeping up with lots of protein each day, but I think I had some spicier treats that got to me in a bad way.

Tuesday - full day of work, then an evening meeting at work; when I finally got home I ate rice, salmon and veggies, took a bath, and went to bed.

Wednesday - full day of work, studied, caught up on laundry and dishes, ate leftover salmon and rice, and took a practice exam. Passed, but just barely!

Thursday - was in training at work almost all day, took more practice exams (four times I think - still passed), drove to bf's, coached two sessions at the gym, worked out myself, ate ribs, potatoes and veggies, took a shower, went to bed.

THE PLAN:

Friday - a full day of work, take practice exams again and again, drive to city, coach one session, work out, drive home, bf and his daughter are staying over tonight, eat chicken and sticky rice with veggies, watch Harry Potter, go to bed.

Saturday - sleep in (please), waffles and eggs, drive to city, work out, go to movie with bf and his daughter, go out for supper, drive home, study, take practice exam again.

Sunday - staff training at the gym all morning, work out, drive home, study, take practice exam again and again and again, freak out, try to sleep.

Monday - drive to city, take PT exam, a) if I pass, celebrate; b) if I fail, cry.

Donkey on 10/13/2018:
Your weekend plans sound really nice - except for the pressure of having to take the practice exams - and of course, the knowledge that the actual test is on Monday.

Maybe make for yourself, little "time outs" where you just stop, breathe, and center yourself. Then you can rejoin the frenzy and freak-out.

Good luck on your test on Monday! One of my Facebook "friends" is taking it today.


Horn_of_plenty on 10/14/2018:
2200 cals per day is pretty decent :)

Wow! Busy you are and also very productive with how you are managing your time with work, studies, family / friends time and sleep!

Sleep def is important and all i can do as of late on the weekends is sleep in...and sleep in a lot!

i wish you good luck on your exam!



legcramps - Wednesday Oct 10, 2018

Weight: 0.0

I've been holding off that cold for two weeks now, LOL, but yesterday wasn't a great day and i'm pretty sure it's coming for me pretty soon. I'm eating oranges like there's no tomorrow.

I've been wickedly busy lately, and my Essentialism Challenge has gone bye-bye. It was too difficult to accomplish so little, if that makes any sense. I couldn't justify only focusing on one thing each day, or saying no to multiple tasks at work. I am not built that way, and time is a precious commodity; I will always have days where the only thing I feel like doing is staring at the wall for an hour - I guess that is my down-time - but the rest of my day must be filled with tasks or what would I ever get done?

I went to bed early last night; 9:15! I worked 8 am to just after 7 pm, went home and had a bath, ate supper, and up to bed I went. And I slept through until 6am this morning. I'm hoping to get to bed early again tonight and try to really get a good sleep in so I can stave off this cold a little longer.

My PT exam is on Monday! Freaking out!

We had our Thanksgiving this past weekend; I spent the last two days in a food coma because of it. I don't know why I had to eat all the sugar. Anyways, it's been a strict food plan for the last couple of days to try and get back on track. I'm getting there. I feel like I gained 10 pounds; I know I didn't, but that's how I feel. I did manage to hit the gym Friday, Saturday and Sunday so that helped with the burning of some of those pumpkin and turkey calories.

I should try to go to the gym after work today too, but I don't think it will happen. I'll be there tomorrow, Friday, Saturday and Sunday this week, so i'm not worried about getting in my workouts. Another day off sounds pretty good to me.

BearCountryGG on 10/10/2018:
One thing about work is that the busier you are the faster it goes. I have problems doing things on other peoples schedules too...….o I don't even try anymore...on the other hnd...if the boss said do something...it was th first thing I did...but just trying to make myself get on a predetermined schedule "for my own good" has just never worked.....


horn_of_plenty on 10/10/2018:
lol pumpkin and turkey are two things with the LEAST amount of calories on the Thanksgiving table!

If you continue to get more and more rest, i think you have a better shot at retaining your health and getting over this feeling of getting a cold!

good luck on your PT exam!!

legcramps on 10/12/2018:
oh, believe me, they were not the least amount of calories that I took in over the weekend LOL



legcramps - Wednesday Sep 26, 2018

Weight: 0.0

I have been feeling tired lately, which means one of two things... 1. I am doing too much and I need to scale back, or 2. I am starting to get sick, whether from allergies or an actual head cold.  

I'm siding on the positive and hoping it's just that i've taken on a lot in the last couple of weeks.

How do you say no to a big project at work that you just don't have any interest in and that's already begun with the intention that you will be majorly involved? I feel like it's exhausting me even thinking about the scope of the project and everything I will have to do that has nothing to do with my job and everything to do with making someone else look good.

I started an Essentialism Challenge, which focuses on eliminating things that are unnecessary and don't benefit me in my life. It's also about how we don't need to get everything done all the time. How would you answer the Day 1 Challenge?...

"Write down your top 6 priorities, things you feel hold a high value of importance in your day. Now align them in order of priority. Now cross off the bottom 5 and let those things go for today."

Could you do it?

BearCountryGG on 09/26/2018:
That is especially difficult if you have to choose 1 thing to focus on...and apparently let the others go? On the second day does that mean you let the number one from the previous day go...and pick another...…..? I know that multitasking may not be the most efficient thing....but at least it keeps things up to date. I can see doing the 1 thing for 1 day...to make a lot of headway on that item...but then everything else falls apart. Lets say you focused everything on 1 thing for month....by the end of the month all of the other things un your life will be totally ignored.....when you run out of clean dishes, clean laundry, money, you could be awesome on that one thing...and the rest of your life will be a shambles. On the other hand...if most of your things are just busy work and basically just useless...….the one focus item could be awesome...….the only way I can see this working is if you have another person to take care of everything else for you while you focus on one thing.


Donkey on 09/28/2018:
Oh I hope you're not getting sick!

I have no words of inspiration for work, only to say that with any large project, if I can break it up into smaller achievements, it seems to help me accomplish more.

I like your Challenge!


happy-1 on 10/01/2018:
LOL! I like your challenge! I made a worksheet / diary that has 5 boxes for each calendar day and I just have to fill out each box per day. It really is helping me stay focused.



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