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legcramps - Monday Feb 04, 2019

Weight: 0.0


MONDAY - Work 8-4; REST; 5 hours, 54 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00; REST

WEDNESDAY - Work 8-4; Workout 4:30-5:00; 

THURSDAY - Work 8-4; Workout 4:30-5:30; 

FRIDAY - Work 8-4; Coach 4:30-6:30; REST; 

SATURDAY - Workout 9-10; Watch Godson's hockey game; hang out with BF and his daughter;

SUNDAY - Workout 2-3;

I averaged 7 hours and 55 minutes of sleep last week, it feels pretty awesome. It's not the greatest start, but i'm hoping this week will be just as awesome :)

However, even with a good amount of sleep, I am still catching colds. Yesterday at bedtime, my throat was bugging me a little, very dry and scratchy. I woke up twice through the night, the last time I finally got out of bed and took some benadryl (or benalyn, I can never remember which one is for colds and which one is for allergies). It was hard to fall back asleep because my throat was bothering me so much. Still really bugging me this morning, so i've been sucking on cough drops all morning! I hope i'm not getting a cold, but if I am it might as well come now because I have two REST days scheduled - today and tomorrow LOL. It could also be from the dry air. We just got a hit of snow over the weekend, so maybe that will help.

I had some fantastic workouts last week, and managed to recover pretty well from them, with a lot of icing and rolling, and a group workout on Saturday morning that was tailored for recovery.

On Sunday BF and I completed a brick workout, to officially start our training for an upcoming duathlon at the beginning of May. A brick workout involves cycling for an amount of time, and then running right after, to get your legs used to the transition from bike to shoe. I had a shorter workout to get in than BF because he is training for a longer distance, so I got to coach him a little bit after I was done. Even though he doesn't really listen to me very well ;) I ended up walking away and getting in a mobility workout instead, which I think also helped me to recover faster.

We made miso pork stir fry over the weekend, which was really good (part of the meal delivery plan), and then last night I was going to make another one of their meals but BF wanted pizza instead. I'll make the other meal tonight, it's a ginger beef recipe, and then this week's food should arrive tomorrow sometime. Our other weekend foods were good; I made a healthy ice cream on Saturday with chocolate protein milk, frozen bananas, and frozen pears. It was really good and I am sure I will make that a few more times - it's the perfect alternative to real ice cream and a great snack or dessert as well!

horn_of_plenty on 02/04/2019:
it seems pretty difficult not to catch a cold! i also have managed to catch one! couldn't believe it since i got great sleep on Fri and Sat nights and even into Today.

another reason you could be getting sick is the gym equipment. i was at the gym last night and i'm thinking maybe this could be what helped?

woke up with the sore throat.

excellent menu and meal plans in there! miso pork sounds so good!

legcramps on 02/04/2019:
Absolutely could be the gym equipment, who knows, sure makes me irritable to have to go through another sickness though!

I hope your sore throat doesn't last long :(

I bet you'd have loved the miso pork! It had just the perfect amount of spiciness too; I will definitely make this dish again!

SilverySparkles on 02/04/2019:
Your healthy ice cream sounds so good.

horn_of_plenty on 02/04/2019:
Yeah nice job on healthy ice cream and maybe you should make more types like this that may be better alternatives to your typical indulgence!!!

Donkey on 02/05/2019:
Oh I hope you're not getting sick again!

legcramps - Friday Feb 01, 2019

Weight: 0.0


MONDAY - Work 8-4; Workout 5:00-6:00; Work 7-86 hours, 53 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00; 8 hours, 25 minutes

WEDNESDAY - Work 8-4; Workout 4:30-5:30; 5 hours, 46 minutes + nap 1 hour, 34 minutes

THURSDAY - Work 8-4; REST, possibly coffee visit with friend; Workout 4:30-6:30; 7 hours, 37 minutes

FRIDAY - Work 8-4; Coach 4:30-6:30; Workout 6:30-7:30; REST; 8 hours, 40 minutes

SATURDAY - ACTIVE RECOVERY; Workout 9:30-10:30;

SUNDAY - Workout 1:00-2:00; REST

I put in a wicked workout yesterday; 1 hour and 15 minutes of running, then another 30 minutes of biking when I got home. It will be a well-deserved rest day today!

Snowing here right now; I have to drive to the gym to coach after work, and then on to BF's for the weekend, so hopefully it doesn't snow too much today or on the weekend; it makes the highways so hard to navigate.

Breakfast 1 egg with egg whites, 1 slice toast with peanut butter; Lunch 1 slice toast, 1/2 avocado, cucumber slices, 1 egg; Dinner leftover corn fritters and avocado and tomato salad; Snacks banana, raw vegetables and dip, ice cream again :(

I know my body will be sore from the extra workouts i've put it through this week. I rolled out my body really well yesterday, and I took a salt bath. I'll roll out again tonight and take some glutamine. Hopefully by tomorrow morning's strength workout i'll be good as new :) 

Donkey on 02/02/2019:
I'm not sure these wicked workouts are worth it... You are wise to incorporate some rest days in your schedule. Sleep is looking pretty darn awesome!

Donkey on 02/02/2019:
I should clarify: Your sleep stats are looking pretty darn awesome!

Horn_of_plenty on 02/02/2019:
i agree with j donk! your sleep stats are improved. i'm sure you feel good after the 8+ hours of sleep. In general, i'm also a type that needs 8+ on the REGULAR though! so, it has become a challenge to do during the week, but, i make up for it the next night or so when i'm under..

4 kids is a lot for your bf... what is his age and yours?

also though, with him involved with the kids, it gives you a change to go and coach and work and do the things you enjoy for you! :) right?

your foods look great!

thank you for the advice with the guy - my 46 yo Jason.

legcramps - Thursday Jan 31, 2019

Weight: 0.0


MONDAY - Work 8-4; Workout 5:00-6:00; Work 7-86 hours, 53 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00; 8 hours, 25 minutes

WEDNESDAY - Work 8-4; Workout 4:30-5:30; 5 hours, 46 minutes

THURSDAY - Work 8-4; REST, possibly coffee visit with friend; Workout 4:30-6:30; 7 hours, 37 minutes + 

FRIDAY - Work 8-4; Coach 4:30-6:30; Workout 6:30-7:30; REST;

SATURDAY - ACTIVE RECOVERY; Workout 9:00-10:00;

SUNDAY - Workout 1:00-2:00;

Had to change up my schedule a bit; I have a heart rate monitor that gives me points each month for working out, and you can work your way through different statuses - silver, bronze, gold, etc.; i've done so little this month that it will start me back at square one unless I get in 242 points today. I will probably try to get in a run, and then hop on the bike once I get home. It will probably take me two hours to get the points I need, unless I slack through the workout, then it will take even longer! I'll take a rest day tomorrow instead. I can do it. Maybe.

I tried to earn some points last night and hopped on the bike for an hour, but my legs were so sore from my brick workout on Monday that I couldn't get them to turn over fast enough. I can't believe i'm saying it, but I actually think running will be easier than biking for me today!

Hello Fresh food order came in on Tuesday, so I made one of the meals last night; corn fritters with tomato, avocado, and feta salad. It was pretty good, but I probably won't make it again. The corn fritters had an after taste that I didn't enjoy. The salad was really good though. Breakfast was 1 egg with egg whites, and a slice of toast with peanut butter. Lunch was a slice of toast, 1/2 an avocado, cucumber and 1 egg. I snacked on bananas and raw vegetables, but snuck some potato chips and some ice cream later on at night. I don't know why I allow these things to be in my house!

horn_of_plenty on 01/31/2019:
i don't remember the last time you said you got in a run!? is this new for you this winter? I plan to resume my own running in the Spring.

yes, i've never had a situation (yet) where running were easier than biking ;) if you are sore, why didn't you rest? or was it like an active rest?

sounds all healthy. i actually threw out the last two slices of the pizza i made (the frozen one by Oprah) simply because it was wayyyy too much like regular pizza: not filling and makes me just start craving another slice and also makes my appetite spike when i'm ready for the next meal too soon....

so yeah. i do like potato chips too as i count them as a carb and fat and easy to digest. but ice cream i just stick with my light ones...because i'd have trouble on portions when it comes to ice cream since i think a half cup is such a miniscule serving size!

legcramps on 02/01/2019:
I needed to get in some points for my heart rate monitor status yesterday, and the best way was to run as that spikes my heartrate. I would have rather rested, but I will rest today instead and I rolled out my calves last night and had an epsom salt bath, so they are feeling much better this morning :)

You're right - I don't usually run at all really, unless i'm training for something. But, I will be incorporating some runs this winter and early spring, because I do have some events I want to enter that will involve running. So it's time to bring it back!

I try hard to limit potato chips and ice cream, but it's super hard when I know it's in the house :(

legcramps - Wednesday Jan 30, 2019

Weight: 0.0


MONDAY - Work 8-4; Workout 5:00-6:00; Work 7-86 hours, 53 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00; 8 hours, 25 minutes

WEDNESDAY - Work 8-4; Workout 4:30-5:30;  5 hours, 46 minutes

THURSDAY - Work 8-4; REST, possibly coffee visit with friend;

FRIDAY - Work 8-4; Coach 4:30-6:30; Workout 6:30-7:30;


SUNDAY - Workout;

I had really good intentions when I went to bed at 10:10 p.m. last night, but I started setting up a puzzle on my Puzzles app on the iPad, and then suddenly it was 11:10 p.m. I was also up early this morning to drive back home from BF's, so that cut another hour off my possible sleep time. OK, i'll do better tonight.

The great day I was having turned itself around last night, boy did it ever LOL! My group coaching session turned into a chaotic mess.  The workout template just wasn't suited for group training, and then the metabolic finisher was way too complicated.  My group just laughed at me for the majority of the hour, while I struggled to explain the exercises and finisher.  I also had a private training session right before the group session, so I didn't have time to set up properly and so things were just...EVERYWHERE, which in hindsight was hilarious really, and something I likely do more often than not.

We got back to BF's finally and I went downstairs to get my iPad and on the way back upstairs I FELL BACK DOWN FIVE STAIRS. I think I even broke one of the steps because I fell so hard! It stunned me into silence for more than a few seconds, and then I picked myself up and went into the kitchen and told BF. He started laughing at me, but then when I said 'my elbow hurts' and lifted it up to look at it his face went white and he was like 'oh my God you're bleeding' LOL. It wasn't bad, but I scraped my elbow pretty good on the edge of the steps.

Anyways, it was a slice of a night.

P.S. don't feel bad for me; this is actually quite normal. I am extremely clumsy and chaotic and I just don't behave the same way normal people do.  I told BF he is going to have one hell of a time looking after me when I am old and decrepid.

Donkey on 01/30/2019:
I do hope you get more sleep tonight. Is that what the blue numbers are on your entry? (I forget.) Tracking sleep is the main reason I wanted to upgrade my FitBit to a Charge 2.

legcramps on 01/30/2019:
Yep, that's what the blue numbers are for!

horn_of_plenty on 01/31/2019:
i think the clumsiness of yesterday stemmed from trying to do too many things at once!? in all situations - the gym and back at bf's!!!!!!!!!

legcramps - Tuesday Jan 29, 2019

Weight: 0.0


MONDAY - Work 8-4; Workout 5:00-6:00; Work 7-86 hours, 53 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00; 8 hours, 25 minutes

WEDNESDAY - Work 8-4; Workout 4:30-5:30;

THURSDAY - Work 8-4; REST, possibly coffee visit with friend;

FRIDAY - Work 8-4; Coach 4:30-6:30; Workout 6:30-7:30;


SUNDAY - Workout;


-34 degrees Celsius (-29 Fahrenheit)

-47 degrees Celsius (-52 Fahrenheit) with windchill

Upping my sleep game this week (or trying to anyways); fantastic sleep last night.

I jumped on the indoor bike trainer for my workout yesterday, and made it into a brick workout and added a short run off the bike. It felt good, and made me wish I still had my treadmill at home so I could do that more often during the winter. But then i'd have no room for my kitchen table :) :D 8D

I coach tonight in BF's town; should be a fun group session.

I had leftover chicken breast so I cubed it and made chicken salad to add to a slice of toast; I had that with cherry tomatoes for lunch yesterday and there's just enough for lunch today - i'll add cucumber maybe. Breakfast was 1 egg with egg whites, and a slice of toast with peanut butter. I snacked on apple slices and a banana. Dinner was chicken with pasta, and I added a small dessert.

It was a good day :)

horn_of_plenty on 01/29/2019:
Seems like your weather is in line with Donkey's !!! boy, is that FREEZING!!!!!!!!!!!

i'm so considering missing a workout tonight to sleep, but, i know that it's only going to lead to more of a downward spiral, so, trying to keep on :)

whenever i get really tired, i feel it means i'm on the verge of getting sick...but, my goal is to just get this workout in and then sleep well Wednesday....ahhh, so hard to get sleep and exercise!

your food is nice and nutritious without additives or artificial ingredients, nice!

legcramps - Monday Jan 28, 2019

Weight: 0.0


MONDAY - Work 8-4; Workout 5:00-6:00; Work 7-8; 6 hours, 53 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00;

WEDNESDAY - Work 8-4; REST, possibly coffee visit with friend;

THURSDAY - Work 8-4; Workout 4:30-5:30;

FRIDAY - Work 8-4; Coach 4:30-6:30; Workout 6:30-7:30;


SUNDAY - Workout;

Last week I averaged 7 hours and 24 minutes of sleep/night. Not bad I guess; I would have liked it to be a bit longer than that. Was up early this morning because I thought i'd workout but then I just sort of layed in bed for an hour because it was so warm under the blankets and so cold out of them! LOL, i'm not much of a morning workout person, but I do try from time to time ;)

Finally got in my first workout after having had the flu; went to spin class and nearly died. So fun! Plan is to get on the bike trainer today after work and get an hour in before I have to take part in a conference call. Feeling good energy right now, so just hoping the feeling stays with me for the entirety of the day.

Workouts are scheduled to be nice and easy this week, just to ease my way back in. Maybe one big lifting session on Friday or one day on the weekend. I wouldn't mind doing some lane swimming this weekend; will have to see what kind of plans BF wants to make.

I have all my foods ready to go this week. Lots of raw veggies and fruit, whole grain toast, eggs and egg whites, avocadoes, etc. and some leftovers from the weekend as well. Should not have any issues with eating this week!

horn_of_plenty on 01/28/2019:
wow nice average on your sleep. i bet it's an increase from many of the your previous weeks?

i like a couple rest / recovery days in your plan.

excellent food especially the eggs/avocado/toast mixes should be good for you in every way!!! great foods there! i am def looking to reintroduce more avocado when they ripen in a day or two :)

legcramps on 01/28/2019:
It is actually the lowest amount of sleep in a week since the beginning of the year. Granted, I was not feeling great for most of the month, so that's probably why I was sleeping more and not feeling much of the benefits. This last week felt much better, even though it was less sleep!

I'm going to need the recovery ;)

Thanks, I think these are great foods also - they make me feel good and I still love to eat warm lunches through the winter so it passes that test with the cooked eggs and toast.

Donkey on 01/29/2019:
Love raw fruits and vegetables!!!

BTW thank you for encouraging me to use the heavier weights and the new squat (which I had to look up, but it's a simple move). I'll write about it more in my own diary, but this is opening a new door for me in this journey.

legcramps - Friday Jan 25, 2019

Weight: 0.0


MONDAY - OFF, visiting family; 7 hours, 23 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00;  5 hours, 43 minutes

WEDNESDAY - Work 8-4;  6 hours, 44 minutes

THURSDAY - Work 8-4;  8 hours, 15 minutes

FRIDAY - Work 8-4; Coach 4:30-6:30;  8 hours, 42 minutes

SATURDAY - Work 8-2; Godson's birthday party;

SUNDAY - Rest; housework; prep for next week;

Definitely rocking the sleep cycle towards the end of this week. Tonight will be the test, as BF will be here and I have to work early in the morning tomorrow. I must grow a backbone and GO TO SLEEP early tonight.

I'm changing up my lunch meal plan; I sometimes end up eating breakfast again because it's so quick to make, or i'll have food i've already gotten ready for dinner (which is ok, but then I have to re-make food for dinner). If I could, i'd eat breakfast for every meal, every day LOL. But that wouldn't be nutritious. This plan might be a little carb-heavy, but right now i'm ok with that, especially getting back into longer workouts i'll need the extra energy.

Breakfast - 2 slices bacon, 1 large egg with 100 grams egg whites, 1 slice multigrain toast with peanut butter

Lunch - 1 slice toast with avocado, 1 egg, cherry tomatoes

Dinner - this will vary, but the majority of the time it will be chicken, rice, and cooked veggies

Snacks - raw vegetables with dip (i'm currently looking for tahini so I can make my own healthier dip), apples with peanut butter, bananas

I added up the calories using myfitnesspal, and it comes to just over 1,700, which is perfect in case I happen to add an extra snack or maybe a dessert after dinner one day. Should average out to between 1,700 and 2,000 calories each day - this is a good range for me.

Donkey on 01/25/2019:
Meals look good to me. I'm quite the opposite of most folks, it seems, as I like a lighter breakfast. We used to have breakfast for dinner once a week, but haven't done that in about 6 months or so. I just think there are better uses for bacon, I guess. (LOL!)

happy-1 on 01/26/2019:
Good job making a weekly meal plan. I'm starting that over... Just planning dinners for now and working towards lunches as well.

Horn_of_plenty on 01/26/2019:
2000 is a good average for my end of calories too :)

i like your foods. i like the addition of heavy items that satisfy hunger well, like the bacon, avocado items. as well as the cooked veggies at dinner :)

breakfast to me is only good at breakfast lol.

i much prefer my lunches :) which are more filling and have lots of veggies :)

Horn_of_plenty on 01/27/2019:
all weekend i've been prioritizing sleep. i know for a fact i'll have an easy time getting it tonight to...def early to bed for me :)

legcramps - Thursday Jan 24, 2019

Weight: 0.0


MONDAY - OFF, visiting family; 7 hours, 23 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00;  5 hours, 43 minutes

WEDNESDAY - Work 8-4;  6 hours, 44 minutes

THURSDAY - Work 8-4;  8 hours, 15 minutes

FRIDAY - Work 8-4; Coach 4:30-6:30;  

SATURDAY - Work 8-2; Godson's birthday party;

SUNDAY - Rest; housework; prep for next week;

Finally, 8 hours of sleep last night!

I waxed my eyebrows and my skin reacted pretty badly to the wax I was using. The skin underneath my brows is red and a little swollen! I actually used a little foundation this morning to cover it up. I've never had an issue with it before, but my hormones seem all out of whack lately so I would not be surprised if it was a reaction to that.

One more night at home on my own and then BF will be coming tomorrow and through the weekend. So I will use tonight to do a little housework, and get some groceries. I am hoping to have a big meal prep day on Sunday so that I can start back with my gym routine without feeling like i'm constantly 'going'. If my food is ready to eat, I will feel more inclined to use my time working out.

innerpeace on 01/24/2019:
My step-daughter's skin is so sensitive she has to have her eyebrows threaded.

horn_of_plenty on 01/24/2019:
were you using a face product that would make the skin more sensitive?

i was using this product that makes skin sensitive to the sun once, and got waxed before i went on a trip to toronto my upper lip...and it burned. i think it was Retin-A or something.

legcramps on 01/25/2019:
No, I wasn't using anything that I haven't used before, or anything that would make my skin more sensitive. I had just taken a bath though, so maybe the heat from the tub made my skin softer before the waxing?

legcramps - Wednesday Jan 23, 2019

Weight: 0.0


MONDAY - OFF, visiting family; 7 hours, 23 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00;  5 hours, 43 minutes

WEDNESDAY - Work 8-4;  6 hours, 44 minutes

THURSDAY - Work 8-4;   

FRIDAY - Work 8-4; Coach 4:30-6:30;  

SATURDAY - Work 8-2;

SUNDAY - Rest; housework; prep for next week;

This week has not been good so far sleep-wise; I feel perpetually tired. But at the same time, I have more energy than I have had in about 3 weeks (or possibly even longer); i'm so thankful to finally be on the upside of the flu. Now all I need is the proper amount of sleep!

Having said that, I have still not managed a workout. We are going on two weeks now. I was going to try and get in a workout last night after coaching, but by the time I was finished working it was 8:30 p.m. and i'd worked / drove for a total of 13 hours and I was all done for the day LOL. Maybe I will jump on my bike tonight for a quick test ride to see how i'm feeling.

Eating has been pretty scattered; I haven't prepped or made a plan for weeks now, i'm just sort of managing meals at the last minute and pulling out leftovers from the freezer. It's survival mode! Think i'm going to make soup and chicken salad sandwiches for supper today. I skipped Hello Fresh for the next couple of weeks because I didn't like/want any of the meals. So it's up to me for a little while!

Donkey on 01/23/2019:
So glad to hear you are feeling better!!! I hope that you are able to catch up on sleep soon. Hopefully the deficit won't make you vulnerable to getting re-sick again!

Workouts will wait. Sleep is a priority!

PS Thank you for commenting on my weight routine!!!! I'm going to study your comments more carefully and hopefully be able to integrate some/all of the changes you've recommended. I really, really appreciate your input! THANK YOU!!!!

horn_of_plenty on 01/24/2019:
i know that perpetually tired feeling. i know it well! i have had that feeling since the trip ended and i'm sooo looking forward to sleeping in come Saturday & Sunday!!!! :)

if you can still get sleep, the flu will get outta your system easier ! :) you seem to be doing it..

so you didn't like hello fresh?

legcramps - Friday Jan 18, 2019

Weight: 0.0


MONDAY - Work 8-4; 5 hours, 58 minutes

TUESDAY - Work 8-4; Coach 4:30-8:00;  7 hours, 49 minutes

WEDNESDAY - Work 8-4;  7 hours, 29 minutes

THURSDAY - Work 8-4;  9 hours, 3 minutes   

FRIDAY - Work 8-4; Coach 4:30-6:30;  7 hours, 52 minutes  

SATURDAY - Trip to see family

SUNDAY - Trip to see family

It's Friday! Whew, we made it.

I took Monday off work so that I could spend a little extra time with my family this weekend; I am finally going to see my Grandma, aunt, uncle and cousins for 'Christmas'. I am looking forward to visiting and catching up with them. We are leaving tomorrow morning and we'll come back on Monday.

I had enough energy left last night to make supper for myself and have a bath. I was not in bed early, because I was up watching Netflix, but I relaxed the whole night. My eyes still feel sore like they did yesterday, but i'm not coughing as much and only had a little sinus congestion this morning.

Coaching today after work; on Tuesday when I coached actually felt some muscle soreness in my legs the next day. I attribute that to doing jump lunges with one client, and ladder-racing another client.

Looking forward to spring/summer and the reintroduction of fruit to my diet. I have been missing watermelon like crazy.

graindart on 01/18/2019:
Love watermelon during the peak season. I don't even bother buying it during the off-season, since the taste is so blah.

horn_of_plenty on 01/23/2019:
if you can try to get the 7-8 hours every night your immune system will improve~

nice that you are seeing your family now to catch up, how sweet! :)

keep resting.

omg...i'm already looking forward to spring, too!~

the cold is definitely harder to navigate compared to the nice warm spring and then summer weather. Fall, too, i like! we are 1/3 done already with Winter though! :)

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