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Archive for September, 2011

Fit Friday Fave

Wow- is it Friday already?!  I feel like I was just writing a ‘fave’ post!

So the Friday Fave, after a long week, is the to-go coffee mug!  This mug (gift from the best sister in the world!), is my lifesaver during long days or long weeks.  It’s the perfect size for morning coffee on the go.  The lid seals tight enough to let me throw it in my purse and not worry about it- and, it’s still warm when I arrive at work (or wherever I’m headed!).

It’s way worthy of a Friday Fave post!  I could only find it HERE online.  Enjoy!

Best to-go mug!

 

Plan for Friday

Breakfast: Protein Smoothie (Protein powder, frozen banana, Fudgicle (:-)), peanut butter, almond milk

Lunch: Spinach salad with pork, lowfat cheese, tomatoes, cukes, balsamic drizzle

Dinner: Homemade alfredo sauce with zita, broccoli and chicken, garlic bread (it’s a little sister SLEEPOVER night!  Woohoo!).

Workout: 30 minutes at lunchtime- lifting weights or a brisk walk!

 

Healthy Living Tip- Laugh!

Sometimes a little humor can go a long way!  I’m a little short on time this morning, so instead of my usual ‘wordy’ posts, enjoy these pics for a good laugh and have a great Thursday!

Plan for Thursday:

Breakfast: Smoothie (Protein powder, banana, scoop peanut butter, almond milk)

Lunch: Salad, cukes, carrots, roasted veggies, hummus, balsamic, Zevia Cream Soda

Snack: Cukes and feta, carrots

Dinner: BBQ grilled pork chops,

Workout: 45 minutes treadmill

Healthy Living Tip- Food Journal

Click to check out the article from FITNESS September

 

My Wednesday inspiration usually comes from my Tuesday night of watching The Biggest Loser- if you don’t watch and need some motivation or inspiration, watch!  I think the weekly weight loss is highly unrealistic for someone that doesn’t have 24 hour access to a gym, live in chef and live-in trainer, but I get motivated by their stories and their passion to make a change in their lives.

Last night, the talked a little about their food journals and tracking every bite they eat.  It got me thinking about my day, so I thought I would do a quick journal and see if I can identify some problem spots.

Tuesday, September 27th:

Breakfast: 2 eggs, sprinkle of cheddar (<1/4c), 1 strip turkey bacon, 1 low-carb wrap, coffee, lowfat creamer

Morning: Snacked on 1/4c trail mix, decaf pumpkin spice tea

Lunch: Skinny pumpkin spice latte (260 cal-ack!), 3 tootsie rolls <—needs improvement, since I had a packed lunch in the fridge at work!

Snack: Greek yogurt with toasted almonds (1/4c), 3 york peppermint patties <– should have skipped and waited for dinner!

Dinner: Lean beef burger w/buffalo sauce, weight watchers bun, roasted asparagus and zucchini

If you are struggling with a plateau, trying to jump-start your weight loss or just curious, I’d suggest keeping a food diary for a few days or even a week!  Like me, you may find that you ‘sneak’ things in (tootsie rolls, lattes and peppermint patties) where there should be more substantial foods- or at least a mix of carb/protein to keep me going!  If writing it down doesn’t work for you, try a website like THIS to help.

So, the plan for today, is to stick with the actual plan!

Wednesday’s Plan

Breakfast: Wrap to go (egg, cheese, bacon, low-carb wrap), coffee, lowfat creamer

Morning snack: decaf tea, KIND bar

Lunch: What I had planned (and still have in the fridge @ work) spaghetti squash with homemade marinara and lean chicken sausage, roasted veggies

Snack: Fat-free latte, no syrups!

Dinner: Grilled, boneless pork chop with BBQ sauce, roasted veggies, quinoa

Workout: 40 minutes, walking, adjusting incline every few minutes (or every song!)

How do you track your calories?  Have you ever kept a food journal?  What is your favorite online tracking site?

Yoga Tuesday!

 

 

It’s Yoga Tuesday!  I’m excited for my Gentle Yoga Class this afternoon.  I don’t really consider it cardio, but it is a great stretch/relaxing break in the day.  I was thinking this morning that exercise and working out should always have a variety of health elements- cardio is not just for weight control and calorie burn, but also stress relief and self confidence.  Yoga not only helps with stretching and core strength, but it offers relaxation, breathing techniques and quiet reflection.

Today, think about ways that your workouts serve multiple purposes, or think about adding one that does!  Maybe you are so focused on a goal that you forget about all the other wonderful benefits (stress relief, building strength and confidence, etc) of working out- or, maybe working out gets to be such a ‘mental’ game, it is easier to just forget about it!  Think about adding in a new element that might force you to think about things a little differently- and get a healthy benefit at the same time!

It’s great when a workout does double duty!

Plan for Tuesday

Breakfast: 2 egg wrap with lowfat cheddar and turkey bacon, lots of coffee with lowfat creamer

Lunch: Spaghetti Squash with roasted veggies, spicy chicken sausage and homemade marinara sauce

Snack: Greek yogurt with toasted almonds (still in the fridge @ work from yesterday :-) )

Dinner: Lean hamburger with cheddar cheese, toasted whole grain/low carb rolls, roasted potatoes with olive oil and old bay

Workout: 45-60 minutes walking (aim for 5-8 running segments @5.0mph), Gentle Yoga Class

Do your workouts do ‘double duty’?  What is your favorite workout to fit in when you are stressed?  Short on time?

 

 

Weigh-in Monday and Winner!

Thank to all that entered the giveaway this weekend.  The winner is: Jim Austin!!

Jim, email me your address and I’ll send the KIND Cube right away!  Congrats and thanks for reading!

Research Randomizer Results1 Set of 1 Unique Numbers Per Set
Range: From 1 to 18
Set #1:12

So, I feel like a winner today as well, since I lost another pound!  WOOHOO!  It’s a slow process, but at least I am headed in the right direction!  And, with such a busy week, fewer workouts than I intended and lots of eating out, I was a little nervous to step on the scale this AM!  Progress:


Plan for Monday:

Breakfast: 2 eggs scrambled with low-fat cheddar and turkey bacon in low-carb wrap and coffee with fat free creamer

Lunch: Salad from salad bar (spring mix, garbanzo beans, cukes, carrots, roasted veggies, hummus, drizzle of balsamic), diet coke

Snack: Greek yogurt with toasted almonds, skinny latte from Starbucks

Dinner: Roasted spaghetti squash with homemade marinara sauce and grilled chicken sausage, roasted veggies, decaf pumpkin spice tea.

Workout: 40 min on treadmill w/ running intervals (5@5.0mph)

Hope you have a great Monday and thanks again for all who entered the giveaway!  I think it was a great success and will do more throughout the fall!

 

 

I'm starting the week 'dog tired' so hopefully it will only get better!

 

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