yep, we all have our bad days, lisa. be sure you give that knee a break for awhile. dont want to injure yourself.
Lisa's food and exercise journal
- Thread starter lisa_m
- Start date
Thanks, I didn't have any knee problems today. I don't know what happened to me yesterday. Today was a good workout but it took everything to get me out of bed this morning.
Workout 6:40 am. I woke up late today.
Ran 2.20 miles on treadmill in about 25 minutes.
Warm up
5 min: 3.5 mph
MIN 1: 4.0 mph
MIN 2: 5.5
MIN 3: 6.0
MIN 4: 6.5
MIN 5: 7.0 this was incredibly hard for me
MIN 6: 3.5
MIN 7: 5.0
MIN 8: 5.5
MIN 9: 6.0
MIN 10: 6.5
MIN 11: 3.5
MIN 12: 5.7
MIN 13: 6.2
MIN 14: 6.5
MIN 15: 3.5
MIN 16: 3.5 for 30 sec, then back up to 5.0
MIN 17: 5.5
MIN 18: 6.0
MIN 19: 6.5
MIN 20: 6.7 I tried to get up to 7.0 but couldn't do it.
Cool down
3 min: 3.5 - 2.0 mph
Workout 6:40 am. I woke up late today.
Ran 2.20 miles on treadmill in about 25 minutes.
Warm up
5 min: 3.5 mph
MIN 1: 4.0 mph
MIN 2: 5.5
MIN 3: 6.0
MIN 4: 6.5
MIN 5: 7.0 this was incredibly hard for me
MIN 6: 3.5
MIN 7: 5.0
MIN 8: 5.5
MIN 9: 6.0
MIN 10: 6.5
MIN 11: 3.5
MIN 12: 5.7
MIN 13: 6.2
MIN 14: 6.5
MIN 15: 3.5
MIN 16: 3.5 for 30 sec, then back up to 5.0
MIN 17: 5.5
MIN 18: 6.0
MIN 19: 6.5
MIN 20: 6.7 I tried to get up to 7.0 but couldn't do it.
Cool down
3 min: 3.5 - 2.0 mph
You're doing great...it's all about improvements! How's the diet aspect going?
~teresa
~teresa
Thanks Teresa, I'm still eating pretty good but I have to admit that I haven't been eating enough veggies this week which explains why I haven't been, er...regular. I know, TMI but it's the truth and it's bugging me. 
Yesterday meals
Post-Workout Snack
Berry Smoothie
-3/4 cup frozen fruit (60)
-1/2 cup skim milk (40)
-1/4 cup light vanilla yogurt (20)
-1/2 scoop protein powder (45)
Breakfast
-1 ww english muffin (100)
-2 tbsp light cream cheese (60)
-2 hard-boiled eggs (140)
Lunch
-1 Morningstar veggie burger (130)
-1 ww hamburger bun (85)
-1 slice light cheese (60)
-lettuce, tomato, onions, ketchup (all - 25)
-1 cup green beans (40)
Snack
-1 stick of light cheese (50)
-1 zone bar (210)
Dinner
-2 white corn taco shells (130)
-2/3 cup Ives veggie crumbles (160)
-2 tbsp ff sour cream (20)
-2 tbsp cilantro salsa (15)
-1/4 cup light shredded cheese (80)
-lettuce (5)
Snack
-1 stick of light cheese (50)
Total 1525 calories. Slightly over than what I wanted but that's ok.
Today I got to sleep in but I'm off to the gym in about 30 minutes. I'll be doing arms and cardio. Since I'm doing both I had a slice of ww bread with a tbsp of peanut butter just so I don't pass out.
Yesterday meals
Post-Workout Snack
Berry Smoothie
-3/4 cup frozen fruit (60)
-1/2 cup skim milk (40)
-1/4 cup light vanilla yogurt (20)
-1/2 scoop protein powder (45)
Breakfast
-1 ww english muffin (100)
-2 tbsp light cream cheese (60)
-2 hard-boiled eggs (140)
Lunch
-1 Morningstar veggie burger (130)
-1 ww hamburger bun (85)
-1 slice light cheese (60)
-lettuce, tomato, onions, ketchup (all - 25)
-1 cup green beans (40)
Snack
-1 stick of light cheese (50)
-1 zone bar (210)
Dinner
-2 white corn taco shells (130)
-2/3 cup Ives veggie crumbles (160)
-2 tbsp ff sour cream (20)
-2 tbsp cilantro salsa (15)
-1/4 cup light shredded cheese (80)
-lettuce (5)
Snack
-1 stick of light cheese (50)
Total 1525 calories. Slightly over than what I wanted but that's ok.
Today I got to sleep in but I'm off to the gym in about 30 minutes. I'll be doing arms and cardio. Since I'm doing both I had a slice of ww bread with a tbsp of peanut butter just so I don't pass out.
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Good luck! Where do you buy your provolone cheese sticks? Just at the regular grocery store? What state do you live in? We only have mozzarella in Spokane, Washington (and none in Iraq ) which are good too but I LOVE provolone cheese!
) which are good too but I LOVE provolone cheese!Lol, I'm such an idiot. Teresa, all this time I thought I was eating provolone sticks and it was really mozzerella. Last night I went to the store to buy some more and that's when I realized it wasn't provolone...I don't know how I mixed that up. I think because the last time I bought both the cheese sticks and the sliced provolone (both by Sargento) and I got them confused. I'm a freak
I also love provolone, I used the eat the slices alone but they're 70 cals and 5 grams of protein. They're great on turkey burgers.
Today I only did cardio I did intervals on the treadmill for 20 minutes with a 5 min warm up and cool down. Tomorrow I supposed to be skipping but I want to do my arms.
I'm in Michigan btw
I also love provolone, I used the eat the slices alone but they're 70 cals and 5 grams of protein. They're great on turkey burgers.
Today I only did cardio
I did intervals on the treadmill for 20 minutes with a 5 min warm up and cool down. Tomorrow I supposed to be skipping but I want to do my arms.I'm in Michigan btw
Oh that's funny. I thought I was missing out on something!
The U.P. or lower Michigan? I grew up in MN and took a lot of vacations to the U.P. It's nice up there.
Any working out on a Saturday is good I think! I have a hard time (when I'm home) getting to the gym on Saturdays and/or Sundays.
The U.P. or lower Michigan? I grew up in MN and took a lot of vacations to the U.P. It's nice up there.
Any working out on a Saturday is good I think! I have a hard time (when I'm home) getting to the gym on Saturdays and/or Sundays.
I live in the lower part of Michigan, the southeast part. I have been up to the U.P a few times, it's about an 8 hour drive for us. Have you been to Tahquamen falls or the Picture Rocks national park? It's so beautiful. I was bummed that we didn't have a chance to go up there last year.
No, I've only been on the very western part near Ironwood. I loved it though.
I haven't been to Ironwood either, I have heard of it t hough. We haven't been west of Munising yet. Munising is where the Picture Rocks are. Very very stunning and beautiful.
I did 35 minutes on the elliptical today, I stayed between 75%-80% of my target heart rate. I am very tired today I didn't sleep well throughout the night so I am reheating my coffee from this morning so I can wake up. That is unheard of for me. I always take a large travel mug with me in the morning but usually I only take a few sips from it. Rarely do I ever finish half of it. Today I'll be finishing all of it.
This is what I've had so far:
8:50 am
-2 tbsp reduced-fat PB (190)
-2 slices light ww bread (90)
11 am
-1 ww english muffin (100)
-2 tbsp light cream cheese (60)
-2 hard-boiled eggs (140)
I'll try and post the rest later. I'm not feeling that hungry today but I'm still going to eat.
I did 35 minutes on the elliptical today, I stayed between 75%-80% of my target heart rate. I am very tired today
I didn't sleep well throughout the night so I am reheating my coffee from this morning so I can wake up. That is unheard of for me. I always take a large travel mug with me in the morning but usually I only take a few sips from it. Rarely do I ever finish half of it. Today I'll be finishing all of it. This is what I've had so far:
8:50 am
-2 tbsp reduced-fat PB (190)
-2 slices light ww bread (90)
11 am
-1 ww english muffin (100)
-2 tbsp light cream cheese (60)
-2 hard-boiled eggs (140)
I'll try and post the rest later. I'm not feeling that hungry today but I'm still going to eat.
keep it up lisa, your variety of exercise and food is a great way to go.
Hi Jaymie, I try to stay around 1500. I don't go under 1400 and I try not to go over 1600 but it happens. What I try to focus on is eating every 3 hours and including a protein and a complex carb at every meal and snack. So I eat about 5-6 times a day.
I should let you know my workout routine, which is cardio 3-4 times a week anywhere from 20-35 minutes and strength training 3x times a week. Have you ever heard of Body-for-life? That's the name of the program that I am following and I think you should check it out!
I should let you know my workout routine, which is cardio 3-4 times a week anywhere from 20-35 minutes and strength training 3x times a week. Have you ever heard of Body-for-life? That's the name of the program that I am following and I think you should check it out!
Ok yesterday I was supposed to do some weight training but I didn't. Also, you'd think I'd eat less because I didn't workout at all but nope. I felt ravenous all day yesterday for some reason. I was up to 1750 calories but I'm not beating myself up over it. I just had an extra PB sandwhich in between work and school. It was natty PB, pretty good.
So this morning I got up and did about 3 miles on the treadmill, total workout was about 40 minutes. 5 minute warm up and a 5 minute cool down. I did intervals during the 30 minutes that I ran, it was pretty hard this morning. But I did it
My husband is pretty sick today He stayed home from work which is not like him at all. He doesn't get sick often, but when he does he's pretty sick. He's taking a little break from working out this week.
Today we have our annual lunch and meeting. It's usually pizza or broasted chicken, but I brought my own lunch. People think I'm crazy here for passing up a free lunch but I got to do what's best for me.
So this morning I got up and did about 3 miles on the treadmill, total workout was about 40 minutes. 5 minute warm up and a 5 minute cool down. I did intervals during the 30 minutes that I ran, it was pretty hard this morning. But I did it
My husband is pretty sick today
He stayed home from work which is not like him at all. He doesn't get sick often, but when he does he's pretty sick. He's taking a little break from working out this week.Today we have our annual lunch and meeting. It's usually pizza or broasted chicken, but I brought my own lunch. People think I'm crazy here for passing up a free lunch but I got to do what's best for me.
Been real busy since my last post. My husband is getting over his cold too, he took about a week off from working out. I, on the other hand, managed to get three cardio sessions in last week (keeping heart rate between 70-80%) but I've been slacking on the weight training.
I have tons of homework and a test this week so I'm pretty stressed. Work hasn't been easy either...also I play in the orchestra this Sunday at church so I have to practice. I'm trying to keep it together here.
Anyways, I've decided to make this Sunday morning weigh-in day. I'm really nervous about that since it's been awhile. I didn't have a chance to workout today but I ate pretty good. Tomorrow morning both my husband and I will be back at the gym to workout.
Here's what I ate today:
B: ww english muffin, 2 tbsp cream cheese, 2 hard-boiled eggs,
S: 2 tbsp natty crunchy PB on 2 slices ww bread, 10 large grapes
L: 4 oz. grilled chicken breast on ww hamburger bun, 1 slice mozzerella
S: protein shake (1 tsp nat PB, 1/2 scoop protein powder, 1/2 cup skim milk, 1/2 frozen banana, 1 tbsp benefiber, packet of splenda)
D: about 4 oz. ginger soy salmon, 1/2 cup brown rice, green beans
S: 2 tbsp. sugar-free International foods vanilla coffee
I only had 64 oz. water today and 24 oz. diet 7-up. Total calories is about 1519.
It's still cold out, my hubbie and I took our dog and went for a brisk 30 min. walk after dinner. Btw, the salmon we had for dinner was amazing! Here's where I found the recipe Soy Ginger Salmon.
I have tons of homework and a test this week so I'm pretty stressed. Work hasn't been easy either...also I play in the orchestra this Sunday at church so I have to practice. I'm trying to keep it together here.
Anyways, I've decided to make this Sunday morning weigh-in day. I'm really nervous about that since it's been awhile. I didn't have a chance to workout today but I ate pretty good. Tomorrow morning both my husband and I will be back at the gym to workout.
Here's what I ate today:
B: ww english muffin, 2 tbsp cream cheese, 2 hard-boiled eggs,
S: 2 tbsp natty crunchy PB on 2 slices ww bread, 10 large grapes
L: 4 oz. grilled chicken breast on ww hamburger bun, 1 slice mozzerella
S: protein shake (1 tsp nat PB, 1/2 scoop protein powder, 1/2 cup skim milk, 1/2 frozen banana, 1 tbsp benefiber, packet of splenda)
D: about 4 oz. ginger soy salmon, 1/2 cup brown rice, green beans
S: 2 tbsp. sugar-free International foods vanilla coffee
I only had 64 oz. water today and 24 oz. diet 7-up. Total calories is about 1519.
It's still cold out, my hubbie and I took our dog and went for a brisk 30 min. walk after dinner. Btw, the salmon we had for dinner was amazing! Here's where I found the recipe Soy Ginger Salmon.
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Ok, I didn't wake up this morning to work out. It's been hard getting up early this week, I don't know if it's because of the time change or what but I need to get myself back on schedule! The day's not over yet and I get off work at 4:30. I will be getting on the treadmill as soon as I get home. I have a test to study for so I need to get my workout out of the way.
This is what I've eaten so far:
7 am: Protein shake - 3/4 cup frozen strawberries, 1/2 scoop protein powder, 1/2 cup skim milk, 1/4 cup light vanilla yogurt, 1 tbsp benefiber, packet of splenda
10 am: ww english muffin, 2 tbsp light cream cheese, 1 hard-boiled egg, 2 small slices of turkey bacon
1 pm: 3 oz. salmon from last night, 1/2 cup brown rice, 1 cup green beans
3:45pm: 2 slices ww bread, 2 tbsp natty PB, about 13 large grapes
So far I'm at about 1120 calories and I've only had 48 oz water.
For dinner I plan on having some grilled chicken strips and bell peppers in a low-carb flour tortilla with a side of mixed veggies. That should put me at 1500 give or take.
This is what I've eaten so far:
7 am: Protein shake - 3/4 cup frozen strawberries, 1/2 scoop protein powder, 1/2 cup skim milk, 1/4 cup light vanilla yogurt, 1 tbsp benefiber, packet of splenda
10 am: ww english muffin, 2 tbsp light cream cheese, 1 hard-boiled egg, 2 small slices of turkey bacon
1 pm: 3 oz. salmon from last night, 1/2 cup brown rice, 1 cup green beans
3:45pm: 2 slices ww bread, 2 tbsp natty PB, about 13 large grapes
So far I'm at about 1120 calories and I've only had 48 oz water.
For dinner I plan on having some grilled chicken strips and bell peppers in a low-carb flour tortilla with a side of mixed veggies. That should put me at 1500 give or take.
OMG,
your calorie intake is about 1500 a day???
wtf am I doing.. I 've been having like 1700 to 1800 a day ....
oh no, I think I need to think again about what I am doing . Sorry to butt in on your journal lisa .
But this scares me...
Thanks and good job sound like you have alot more self-control than I do.
your calorie intake is about 1500 a day???
wtf am I doing.. I 've been having like 1700 to 1800 a day ....
oh no, I think I need to think again about what I am doing . Sorry to butt in on your journal lisa .
But this scares me...
Thanks and good job sound like you have alot more self-control than I do.
Jaymie, I try to be around 1500 but sometimes I even go above 1600 and 1700 as well. There is nothing with eating 1700 or 1800 a day, especially with your activity level! Please don't freak out, you're doing extremely well. And no, lol...I don't have a lot of self control. I do allow myself to have a cheat day so I don't go crazy although I do enjoy what I eat 99% of the time.
Please don't worry or be discouraged. You're not doing anything wrong, you're doing just fine
Please don't worry or be discouraged. You're not doing anything wrong, you're doing just fine