Week 2 Day 4….

Hello all! Happy St. Patrick’s Day! Well So far today is off to a good start. I really want to have a Guinness for St. Paddy’s day….I am trying to withhold… But I think this is just one of those weeks where my 20% is going to be incorporated into my week and not just a free for all Sat and Sunday. I think I can live with that. I may even hit the gym Sat am as well for that lil xtra since I have had treats during the week….sound good? Well we shall see how it goes. Here are today’s activities:

Strength Training:

Exercise Type:                                                Weight                Sets          Reps

Leg Press                                                                   Lvl 5                      3                  15

Leg Raises                                                                 Lvl 3                      3                  15

Inner Thigh  (left&right)                                        Lvl 4                      2                  15

Outter Thigh  (left&right)                                      Lvl 4                      2                  15

Lower Back Bends                                                   Lvl 4                      3                  15

Arm/Back Pulls                                                       Lvl 4                       3                  15

Ab Crunches (Centre and obliques)               —                               3                  20

—Post Workout Stretch—   6min

Cardio:                                                                 Time                  Distance          Pace

Walk to Work                                                        42min                      3.2km               4.5mph (est)

Walk Home                                                            42min                      3.2km               4.5mph(est)

Breakfast: A western omelet: 2 eggs, with salsa and vegan cheese; and some french bread. Grande coffee with soy milk.

Snack: apple

Lunch: A cup of Guinness and lamb stew and a cucumber, snap pea, asparagus, broccoli salad with sesame soy dressing. Handful of red seedless grapes.

Snack: apple

Supper: bowl of homemade butternut squash soup, with some whole grain garlic toast topped with a lil vegan cheese. 1 beer.

Desert: small bowl of popcorn made on the stove with a few chocolate chips.

 

All in all not a bad day. Did break by having a beer and the popcorn/chocolate chips were not the best call. But I am getting my period tomorrow and I wanted something sweet and salty. As I said this is going to be a week where my twenty is worked into the week and not just weekend. I am ok with that, life happens and I am willing to work around it! I can only be so strict without overwhelming myself and driving myself crazy then quitting!! I do not want that to happen so baby steps! Can’t do it all and I can’t do it all at once!! Tomorrow will be my official cheat day as I am going out for nachos, but I will still be getting my workout in and eating as best I can over the weekend. And I did not go out for St. Paddy’s day! So one beer is a success really in what could have been 😉 Till tmrw!

Cheers,

K

Week 2 Day3…

Soo today was a bit of a fail.  I did succeed in hitting the gym and getting my run in. However I ran a little late and did not have time to get my abs in. Also today I had two beer with supper and had a few gummy candy that were brought into work. Boo I suck. But I did make it to the gym and I am going out with a friend friday during the day, so I am going to incorporate a little of my “20” into this week as opposed to just sat and sunday.  So that should make up for it. Anyhow here is how my day went :

Cardio:                              Time          Distance         Pace

C-5k run week 3                   28min            3.2km            6mph (at a run)

Walk to work                        42min            3.2km            4.5mph

Walk from work                  42min             3.2km           4.5mph

 

Breakfast: Multigrain oatmeal with blueberries, pecans, soy milk and honey. And an XL green tea.

Snack: soy yogurt with blueberries and dry oats.

Lunch: turkey and veagan cheese on french bread, red seedless grapes and a nature valley bar.

Snack: some gummy candy, and an apple.

Supper: 4 crackers dipped in some home made guacamole.baked salmon with asparagus, red pepper and brown rice.  Two spoonfuls of coconut ice cream.Two beer.

Water Intake: 1550ml

So not a crazy  awful day but definitely went  a little off track. But I will keep it cool on the weekend other then some drinks sat night. And nachos with a friend Friday afternoon. I am just feeling down as I am going to Cuba in a month and a bit and feel awful about my body. Not looking forward to wearing my two piece with all my friends who have rockin bods! And I realize at this rate I am not going to look much different come May 2nd and just have to come to terms with that….and focus on the results for the long haul. But tried on my bathing suit tonight and am just feeling super low and super self conscious. Bit of a downer but I shall rally. Till t0morrow! It’s St. Paddy’s Day…But I will be trying my best to abstain from going out and drinking beer.

Cheers,

K

 

 

 

 

 

Week 2 Day 2….

Tuesday…man I had a great sleep….so great I did not want to get up… at all. In fact I wish I was still in bed. But I am not! I am up, and typing…though barely as I did arms today and they BURNNN like a mo fo. That means  I am doing something right yeah? Here is what I did today:

Strength Training:

Exercise Type:                              Weight        Sets     Reps

Arm raises with squats                           5lb              3             15

Shoulder Shrugs                                    10lb              3             15

Arm Raises                                               5lb              3             15

Bicep Curls                                               8lb              3             15

Chest Flies                                               8lb               3            10

Bent over Rows                                       8lb              2            15

Ab Crunches                                             —              3            20

(centre and obliques)

Cardio:                                              Time               Distance

Walk to work                                       42min                     3.2km

Breakfast: A bowl of oatmeal with blueberries, pecans, honey and soy milk.

Snack: A venti coffee with soy milk, and soy yogurt with blueberries and dry oats.

Lunch: Whole wheat pasta tossed with EVO, chopped spinach, grape tomatoes and chicken, with a handful of grapes.

Supper: A bowl of homemade butternut squash soup, with some french bread and butter, 4 teaspoons of coconut milk ice cream.

All in all not  bad day. I want to see results and I am not. I know it is very soon and i know it takes me a while but i get frustrated waiting!!! But on the upside my energy is high and I do feel great!! Tomorrow is a running day and I have decided I need to do abs everyday, so going to try that tmrw! ta ta for now!

Cheers,

K

Week 2 Day 1

Happy Monday friends! Well it’s Monday so it’s not that happy lol however the sun has decided to show it’s face in Toronto today and after a shit sleep I did drag myself to the gym as to not mess up my schedule. Small Miracles. This weekend was alright eating wise, I did of course allow a few treats but did not go crazy. But I did go shopping this weekend. It was ok but in my head I am always smaller then I actually am. So not being able to find stuff is frustrating from time to time! But hoping this health plan will help. It takes so long for me to see results which gets me down and tends to throw me off track. But I am really trying to power through this time, because I know if I stick to it I will eventually see some results.

This morning was a running day and I started week 3 of my couch to 5k program (seeing Running Program page for link and details). It went well and I completed the workout. I was for sure a little stiff this am after not working out for two days and at the beginning of my run my knees were hurting a little bit but it quickly passed. I know for sure part of this is due to the fact that I desperately need new sneakers. I have had these since late 2007 and they are well overdue for an upgrade. I am thinking of going to the running room to get fitted for a new pair….however I do not want to spend a fortune. Does anyone have any suggestions or recommendations on good quality running sneaks that are 100 bucks or cheaper? Do tell! Anyhow here is the report for today:

Cardio:                                    Time          Distance      Pace

C-5k Run Week 3                      30m                  2.1m             6.0 (running pace)

—-Post Run stretch 8-10min——-

Walk to work                             40m                 3.2km            4.6

Breakfast: A bowl of multigrain oatmeal with pecans, blueberries, honey and a lil soy milk*. Handful of red seedless grapes and a cup of coffee with a lil soy milk*

*FYI the soy milk I use is unsweetened and fortified.

Lunch: A tuna melt on whole grain with vegan cheese melted on top, a handful of grapes and a nature valley sweet and salty bar. (I did not read the package when I bought them but have since and there are milk products in them along with a lot of sugar and crap so I will not be getting them anymore…no matter how delicious they are lol)

Snack: 4 handfuls of popcorn which I made myself. I did not add anything to the popcorn just popped it in EV olive oil.

Supper: Chopped spinach, garlic and grape tomoatoes tossed with some whole wheat fetticinue EVO and chicken, plus a green apple for dessert.

Snack: Handful of grapes.

Water Intake: 2300 ml

All in all today was a pretty good day. Big red grape kick. Yumm. I was really tired today, super low energy.  I will chalk that up to my awful sleep last night and hope for a more solid sleep tonight! Till tmrw!

Cheers,

K

Day5….

SUCCESS!!!!! SWEET SWEET SUCCESS!!!!! Fully achieved my goal and worked out every single weekday!! Soon I hope to have my body trained and this will become just old hat routine. But to have completed it for the first time feels great! I am very proud and have to say all this working out has me feeling awesome. Perhaps these health nuts are onto something! Today was a busy day but started off with the last run of week 2 of the program (see running program page). Next week is week 3 and shit starts to get real. I am a little afraid! But here is what I did today:

Cardio:                               Time       Distance      Pace

Week 2 of C-5k                    30min          2miles         6mph

—-Post Run 1o min stretch—–

Breakfast: A cup of coffee with soy milk, a 2 egg omelet with asparagus, red pepper, two pieces of turkey and a veggie cheese slice (dairy free).

Lunch: 11 Yasai Sushi rolls, with soy sauce. These are veggie rolls containing seaweed, rice, carrot, avocado, cucumber and sesame seeds. Small bowl of red seedless Grapes and a nature valley sweet and salty peanut granola bar.

Snack: soy yogurt with blueberries and some dry oats.

Supper: Bowl of homemade butternut squash soup, piece of multi grain baguette with butter, A spoonful of coconut ice cream and a handful of grapes for desert.

Water intake: 2300ml

Eating today was pretty good! Though I am now having wine….its Friday!!! Am I right?? So lets celebrate this weeks accomplishments which is over all eating pretty well, and the major accomplishment of working out 5 days in a row!! YAY!!! Small victories! Next week the goal is to not or at least majorly cut back on wine/alcohol. One thing at a time 🙂 OK I am officially signing out for the weekend, Sat and Sun are my two rest days and I am being a lil more lax with writing down everything I eat. Not going to be as strict but not go totally overboard. So I will see you Monday! Happy weekend!

Cheers,

xo

K

 

Day 4….

Up and at em this morning! Back to the early gym time, it was nice and empty! Today was leg and back day. A lil tired today but day four is DOWN!!! Only one more to go for the week 🙂 YAY! I can almost taste success. Here is what I did today workout wise, using machines.

Strength Training

Exercise Type:                     Level              Sets            Reps

Leg Raises                                       3                     3                  15

Leg Press                                         5                     3                 15

Back/Arm Pulls                             4                     3                 15

Lower Back Bends                        3                     3                 15

Inner Thigh                                    3                     3                 10

Outer Thigh                                   3                     2                 10

—–Post workout stretch——–

Cardio:                                  Time              Distance         Pace

Elliptical                                     5m                         —                 Lvl 10

Walk to work                           42m                       6.2                 4.5mph

Breakfast: 2 scrambled eggs, two pieces of whole grain toast and half a grapefruit.

Snack: Venti coffee with soy milk, and a soy yogurt with blueberries

Lunch + Supper : meatballs with a ton of grilled veggies. The serving was so huge I sort of counted it as lupper. Also I had a cake pop from Starbucks. Fail. It was bite size and under 200 cal but i should not have gotten it. I was so intrigued and broke down. But lesson learned as it made me ill and did not even want supper after work. So I just had some wheat crackers and a glass and a half of red wine…good for the heart right? lol this week my wine intake has been high for a non weekend. Just a dreary week and was craving it I guess! But I will be rectifying this!! Try and keep it to the weekends as much I can. But a glass here and there is not too bad I suppose.

Water Intake: 2350ml

Well, tomorrow is the last day of posts till after the weekend! If I make it tomorrow I will have finally completed my 5 days of working out. Success is so close I can taste it!! Wish me luck!!

Cheers,

xo

Kelly

Day 3….

Day 3! Well off to an annoying start this am. I had a very restless sleep so I did not get up up at 730am and hit the gym with my boyfriend. I slept in a bit and hit it later in the morning…and of course no treadmills were free to do my running program. Headed back upstairs and did a few things went back and finally one was free. So lesson of the day, tired or not just do the early am workout! It is worth it in more ways then one!

Today’s workout was week 2 of the running program I am doing (refer to my Running program page for more details). Basically it was run a min and a half walk for 2 till u hit 30 mins including warm up and cool down. It felt great! as it always does. I am loving this program so far and how it is making me feel.

Cardio:                                                          Time                 Distance           Pace

Running program                                            30m                       2miles               6mph

Walk to work                                                    42m                        3.2km               4.5km/h

Breakfast: Cup of Coffee, Vegan grilled cheese sandwich on whole wheat, with a serving of soy yogurt and blueberries.

Snack: Smoothie, with a lil soy milk, oj, water, bananas, strawberries and blueberries.

Lunch: Left over beef and broccoli stir fry, and a Granny smith apple.

Snack: A cup of coffee with soy milk

Supper: Chicken breast stuffed with asparagus and vegan cheese, topped with spices and a lil RF (reduced fat) mayo, with a side of roasted mini potatoes {my bf rocks! :)} plus two glasses of red wine (it’s good for the heart…right??!!)

Water in take : 2350ml

Well I am proud of today, because weeks ago when I began to jump back on the health train for real I wanted to pull the Mon-Friday workouts. The past two weeks I have only been able to do 4 days, for various reasons I have had things happen on Wednesday mornings and did not make it. And the weeks before it was only 2 or 3 times a week. So I am proud of hitting my first Wednesday in the series and now only two days left so the end is nigh! Tomorrow is legs and back day. Till then!

Cheers

K

Day 2….

So Today is off to a a good start. Got up at 645am and made it to the gym shortly after 7am. Today was arm workout and man they are tired now! Workout consisted of the following:

Excercise Type:                                 Weight        Sets      Reps

Arm raises with squats                              5lb                 3             15

Shoulder Shrugs                                         10lb               3              15

Arm Raises                                                   5lb                3              15

Bicep Curls                                                   8lb                3              15

Bent over Rows (triceps)                           8lb                3              15

Abs-Crunches, centre and                          —                3              20

obliques.

Cardio:                                                          Time              Distance        Pace

Riding uphill on exercise bike                          5m                       —               Level 7-9

Walked to Work                                                 42m                 3.2km

Walked home                                                     42m                 3.2km

Eating was meh. It is pancake Tuesday after all so we did have a pancake and bacon breakfast! it was delish! Like I said it’s a process and I am going to try my best to succeed in eating well during the week but shit happens! 🙂

Breakfast: cup of coffee with soy milk, 4small pancakes, 4 pc bacon.

Lunch: Very mini portion of chicken, broccoli, and whole wheat penne with tomato sauce. 1 granny smith apple.

Snack: 6 small wheat crackers with a little bit of vegan cheese melted on top. (just bought a new kind and wanted to try it out..it’s SOO good!!)

Supper: Beef, red pepper and broccoli stir fry with brown rice. A few spoonfuls of soy yogurt with blueberries.

Water: 1550ml

Drinks (other): 1 Beer and 1 glass of wine. Went to a rock show tonight what can I say!

So very sleepy. Off to bed, run in the morning.

Cheers,

K

Day 1….

SO here I go. Post number one. I am sort of flying by the seat of my pants here with this blog business so I am not exactly sure what my format is going to become, but for now I will be tracking what I have eaten in the day and the workouts  I have done! Also I am posting some “before” pictures with hopes that they will change over time.

So lets start with the before pictures

It is a process!

Today I ate:

Breakfast: 2 scrambled eggs with 2 pieces of vegan cheese and whole wheat toast, half a grapefruit and two small glasses of OJ.

Snack: Wheat crackers with all natural peanut butter.

Lunch: Bran flakes with soy milk.

Snack: Homemade berry banana muffin with a peppermint tea.

Supper: Small piece of porkloin stuffed with apples and walnuts, some mini roasted red potatoes and a small bowl of mixed feild greens……and a chocolate chip cookie..whoops!!

750ml of water. (slacker today)

Though this is week one of the blog it is week 2 of my running program. So workout today consisted of the week two run, followed by ten minutes of stretching. It felt great. I am definitely noticing an increase in my energy with all this working out!

Happy Monday! It’s late and time for bed as I have a 630am gym date tmrw!

Cheers,

K