- Wednesday Nov 21, 2018
Monday - good eats, all healthy, went to gym and worked out for 1.5 hours, all cardio. It was fantastic. I jumped from airdyne to power mill to treadmill to spin bike, not going for more than 25 minutes on each, which was perfect because I didn't get bored or overworked from any of the machines. Burned almost 700 calories, so that was a really nice bonus too!
Tuesday - woke up early and drove BF to his surgery. I had a protein bite and some coffee, then while he was in surgery I bought a turkey sandwich and another coffee. I took him out for food after surgery and he had some soup and I had a burger with fries. We shared the fries, but I didn't share my burger because it was DELICIOUS and I am mean about sharing delicious food LOL. Later that night after we'd been home for awhile, I had leftover chicken and rice with veggies. BF is doing great with recovery and hardly in any pain at all - yes he is on painkillers!
Wednesday - so far so good; toast with pb and honey, protein bite, two oranges. I'm thinking lunch will be the last chicken breast with some rice. We have leftover chili as well, and i'm thinking of making it into a potato lasagna - we would add scalloped potatoes and mozza cheese and bake it in the oven. I do still have half a sweet potato too we could use up in this dish. I'm kind of excited to give it a try! BF has some physio he needs to accomplish today so I will help him with that, and then I might get on the indoor bike trainer for a bit just to get a little exercise in since I didn't do anything yesterday.
I coach tomorrow after work so I will take BF with me so he can do some upper body stuff and chat with some of his gym friends. Then Friday another coaching session after work at the other gym. He will be kept busy for sure, hopefully he won't overdo it but he is insisting on accompanying me!
- Monday Nov 19, 2018
Well I guess feeling better was short-lived, I went ahead and lost my voice yesterday because of this darn cold I can't get rid of.
I did a lot of coaching between Friday and Saturday, so i'm not suprised I have no voice left. At least I get to rest it for a few days now since I don't have to coach again until Thursday. It's actually exhausting to have to talk, because I have to push hard through my vocal cords to get any kind of noise out LOL. BF thinks it's quite funny, and I have to agree, I sound like a whiney nincompoop.
Friday I did a cardio workout after coaching, but couldn't get too far into one because of my cold - so I just did some power mill (stairs) and airdyne (bike). Friday night BF and I had eggs and toast for supper, and BF brought some leftover hamburger meat with him, so we made chili for Saturday's supper, which was really good even though I was kind of craving salmon. After I coached on Saturday, BF and I did a fit check to see if our cardio and strength have gotten better over the last three weeks of the challenge (it has). We went to the movie on Saturday night - Bohemian Rhapsody, which I loved so much. And Sunday we used as a day of rest rather than going to spin class; BF went for a massage, then we went out for brunch together and I had pancakes and all the other things that had carbs in them LOL. It was really delicious and fun to go out - we never go out to eat because we're usually always cooking at home. We extended the luxury into supper as well and ordered ourselves some pizza while we watched Dead Pool 2.
I did some laundry over the weekend, but other than that I didn't really do the cleaning I wanted to. Oh well, we will survive anyways. I am at work today, and then I will go to the gym after work and see what kind of workout I can get in, then BF is coming back to my place because he has his knee surgery tomorrow morning and i'm going to be driving him there and back and then he'll be staying with me while he recovers. We have lots of leftovers in the fridge for this week, so I will probably only have to cook once or twice - things like eggs and rice, and maybe we'll bake that salmon this week before my brusell sprouts go bad!
- Friday Nov 16, 2018
I've been taking Buckley's like a champion for the last three days, and finally today I feel like I am slowly getting back to normal (crosses fingers and knocks on wood). I hope so, because it's going to be a busy weekend!
I am working today, then coaching at the gym tonight. I want to get my own workout in too; I decided against working out last night and gave myself another rest day instead. The best decision, because I feel so much better today, and ready to giver again. BF is meeting me at the gym and then coming home with me for the weekend.
Tomorrow morning I coach again, two sessions. I imagine we will work out afterwards, and then I want to head home and get some cleaning done. BF is having a scope done on his knee on Tuesday, and he'll be staying with me while he recovers, so I want to get some stuff cleaned up and ready for next week so it's less I have to worry about.
I am hoping to talk BF into a spin session on Sunday morning. I know it is a rest day, but I haven't done much this week and we both have a free ride to use up, so I think we should get it done before his surgery and while I have some energy! Then it's meal prep again, and I think I will try and come up with a 6 week strength program for myself to start next week. I need something to work towards, and the FEMSPORT workshop has been scheduled on a day that I can't attend, so I guess that's out for me. I would really like to get rid of some belly and hip fat; try and lean up a bit more. I guess this is where all my training will come in handy LOL. I could share my plan as I go along if anyone is interested!
I had a sandwich for supper last night, and some lay's potato chips. Went to sleep early - the workday really sucked my energy up.
Today - toast with peanut butter and honey, coffee, water, oranges, chicken, rice, veggies, water, oranges. Supper might be eggs and toast or eggs and rice; that's what BF likes to eat and to be honest, I don't mind it either. I haven't been eating too many eggs so it would be a good meal for sure.
One meal we'll be having on the weekend is baked salmon with roasted brussel sprouts and potatoes. Can't wait - so delicious!
- Thursday Nov 15, 2018
After all the darn oranges i've been eating non-stop, just to keep away all the viruses that are going around, and what do I end up with for the weekend?! A COLD! I started feeling sick on Sunday, and was actually sick from work Tuesday and Wednesday. It feels like it's starting to loosen up, i'm super phlegmy today so maybe it's on the way out.
I didn't have the best weekend. I tweaked my back at the gym on Friday and then I had to sit in a car for 9 hours on Saturday to go with BF to pick up his daughter. I collapsed into bed that night while BF and his daughter stayed up to watch a movie, then he went to work early Sunday morning and didn't get back to my house until 10:30am. His daughter and I just watched tv and played games, but by the time he got back I needed to DO something, and he wanted to nap on the couch. Plus his daughter really wanted to see her friends, who live in BF's city, not mine, so I mentioned to BF that maybe they should go home that day so she could see her friends. They ended up going home and I went to the gym. Then I found out she didn't even see any of her friends until Monday. Aggravating, they could have stayed had that been the case, but I suppose it was my fault for sending them home?
Then on Monday, BF won some tickets to a concert we had bought raffle tickets for. I texted him when I saw that he won, and he texted me back, but then proceeded to CALL his ex-wife to let her know ?!? He told me he phoned her because they still share an email account for his daughter's school, and that's where he got them to send the tickets so he didn't want her to delete the email... but to me it felt like he wanted to share the good news with her, which feels threatening to me - does that make sense? I was not very happy anyways, and being sick never puts me in a good mood. Working out ALWAYS puts me in a good mood, but unfortunately i've been too sick to work out much!
That brings us to today! I'm sticking it out at work today, and so far it's going well. I'm happy that I remembered to bring my own box of kleenex LOL, and a lot of oranges to eat. I'm going to kick this thing before it gets too out of control! I might try to get in a home workout tonight too, I know it will help me feel better.
My food over the weekend is not memorable...I had some Coke Zeros, and a few freezies, but otherwise I stuck to chicken, rice and veggies. Oh, I made black bean burgers on Monday night, with garlic parmesan sweet potatoes fries - man, those fries were delicious! It was a good meal, and I had enough leftovers for supper last night.
Thursday - water, toast with peanut butter and honey, oranges, chicken, rice and veggies, oranges, chicken, rice and veggies, lots of BUCKLEY'S!!!
Hope everyone's having a great week!!!
- Friday Nov 09, 2018
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.
- Tuesday Nov 06, 2018
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 :)
- Monday Nov 05, 2018
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!
- Friday Nov 02, 2018
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.
- Wednesday Oct 31, 2018
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.
- Monday Oct 22, 2018
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).