First post in 3 days! Did a lot of walking on Friday and Saturday (several hours). Friday, I'm sad to say that I had a bit of an evening almond extravaganza...probably due to not enough fruit in the daytime. So, I spent Saturday recovering a bit from that.
Morning training today:
Indoor cycling class at my mom's gym. Wasn't nearly as fun as indoor cycling in Chicago...but a very good workout. Then, I ran 10 sprints (one track length each).
Breakfast - 5 bananas, 1/2 a papaya.
Lunch with my brother - lots of pudding: banana/papaya and banana/date
Dinner - some baby bok choy. 2 mangoes. 1 small orange. lots of salad (baby spinach, tomatoes, red peppers).
Being out of Chicago is doing me SO MUCH GOOD. The sunshine and fresh air is awesome. My skin is glowing! Can't wait for Costa Rica.
Showing posts with label Cycling. Show all posts
Showing posts with label Cycling. Show all posts
Sunday, February 25, 2007
Tuesday, February 20, 2007
Just DO it!
Ok, now that I've had a chance to breathe, after moving out and driving, I'd like to write about a conversation I had with Dave on Saturday night. I think we were talking about how my weight had actually gone up since Health and Fitness Week (september 2006), not down. Dave would have guessed that I had lost weight, he said. Since I've been doing a lot of strength work, I said that of the 8 or 9 pounds I had gained since then, I was willing to believe that 4 or 5 (at most) of those pounds are muscle, and the rest was fat, due to emotional eating, etc.
Dave then told me about a friend of theirs (him and his wife, Val) who had trouble keeping weight off on different raw food programs. He said to this friend, "you really should try to do 8-1-1." She responded that she had tried it, and it didn't work for her. To that, he said, "[insert friend's name here], you really have to DO it. Most people who think they are doing it are actually not. Unless you've experienced it at an event or something, it's hard to REALLY understand how to do it." She said, "ok, I'm willing to try it. Tell me what I have to do." Long story short, she's been following the program to the letter since Thanksgiving, and she's lost 3o pounds!
Hearing that story really made something click for me. Yes, I've been living healthfully, but have I actually been DOING 8-1-1 these past few months? Probably not. The emotional eating nut extravaganzas are one aspect that isn't serving me well (and probably the main reason I've packed on a few pounds this winter!). But another key aspect I haven't been following is that on days when I've been working in the office (5 days per week), I often eat 4, 5, or 6 times per day rather than the 2 or 3 times per day that would be much better for me.
So, hearing the story of Dave's friend caused me to remember something in Doug's book, and then it came together why I was struggling with this. Here's the excerpt from Doug's book, The 80-10-10 Diet (page 239, in the FAQ section, under "why didn't the 80/10/10 diet work for me?". hope he doesn't mind the quote!):
Today's workout:
25 minutes on elliptical machine to warm up
2 minutes rowing machine
arm circles
Upper body strength workout (almost all sets to failure within 5 reps):
3 sets negative assisted pull-ups
3 sets assisted chest dips
3 sets negative assisted chin-ups
3 sets push-ups
3 sets straight arm pulldowns (7 reps failure)
3 sets flatbench dumbbell flyes
3 sets upright rows
3 sets rear delt flyes
3 sets front raises
3 sets preacher curls
3 sets assisted triceps dips
Today was a recovery day for my legs/core, which surprisingly aren't too sore! Hooray for fast recovery, facilitated by sleep!
No breakfast
Lunch after workout - lots of persimmons and bananas. 2 stalks celery.
Went for a bike ride in the afternoon - short and easy (I can tell my legs are not fully recovered from yesterday!). Rode to the grocery store and back. (About 1 hour 10 minutes total, including about 20 minutes in the store?).
Dinner - 2 small papayas. papaya-tomato-basil soup (yum!!!!): 2 small papayas, 1 pound tomatoes, four leaves fresh basil. nappa cabbage-papaya-lime wraps (yummm!!!!!): 1 small head nappa cabbage, 2 small papayas, juice of 1/2 a lime.
Fourth day in a row of meals, not grazing. It feels really good, and light. =)
Dave then told me about a friend of theirs (him and his wife, Val) who had trouble keeping weight off on different raw food programs. He said to this friend, "you really should try to do 8-1-1." She responded that she had tried it, and it didn't work for her. To that, he said, "[insert friend's name here], you really have to DO it. Most people who think they are doing it are actually not. Unless you've experienced it at an event or something, it's hard to REALLY understand how to do it." She said, "ok, I'm willing to try it. Tell me what I have to do." Long story short, she's been following the program to the letter since Thanksgiving, and she's lost 3o pounds!
Hearing that story really made something click for me. Yes, I've been living healthfully, but have I actually been DOING 8-1-1 these past few months? Probably not. The emotional eating nut extravaganzas are one aspect that isn't serving me well (and probably the main reason I've packed on a few pounds this winter!). But another key aspect I haven't been following is that on days when I've been working in the office (5 days per week), I often eat 4, 5, or 6 times per day rather than the 2 or 3 times per day that would be much better for me.
So, hearing the story of Dave's friend caused me to remember something in Doug's book, and then it came together why I was struggling with this. Here's the excerpt from Doug's book, The 80-10-10 Diet (page 239, in the FAQ section, under "why didn't the 80/10/10 diet work for me?". hope he doesn't mind the quote!):
Why didn't the 80/10/10 diet work for me?
People come to me at times having tried this method of eating unsuccessfully. Upon examination, I found almost invariably that they were not actually doing what I recommend. As I truly desire to help people succeed, I want to mention here several key factors that people often overlook when adopting the 80/10/10 lifestyle.
You are not following 80/10/10 if:
- Less than 2% of your total calories come from vegetables and leafy greens. For true health, I recommend consuming 2 to 6% of calories from leafy greens. For 4% of your calories to come from vegetables on a 2000-calorie diet, you would have to eat roughly a pound of greens per day.
- Your caloric intake is insufficient to maintain your desired body weight.
- You burn less than 1/5 of your total calories through physical activity (at least 400 calories per day if you average 2000 calories).
- Your habitual sleep pattern doesn't meet your body's needs.
- You eat all day long rather than one to four meals a day.
- You lack emotional poise (your lifestyle is sufficiently stressful to cause your system ongoing adrenal exertion).
- You expose your fully (or substantially) unclothed skin to moderate sunlight less than 30 minutes per day. (Our bodies require approximately 15 minutes of sunlight exposure per day to produce sufficient vitamin D. I would consider 30 minutes a day a healthful minimum...remember, our species wasn't designed to live indoors.
So, that's the excerpt. Anyway, it really hit home that in order to distract myself from a job I didn't enjoy, I would eat...munching and grazing all day. Dave's story about his friend inspired me to "just do it." I know from experience that the program works really well, when I actually follow it!
The past 4 days, I've actually been following the program (eating meals, not grazing), and it feels great! I feel like the digestive load is much lighter when I'm not constantly eating.
Today's workout:
25 minutes on elliptical machine to warm up
2 minutes rowing machine
arm circles
Upper body strength workout (almost all sets to failure within 5 reps):
3 sets negative assisted pull-ups
3 sets assisted chest dips
3 sets negative assisted chin-ups
3 sets push-ups
3 sets straight arm pulldowns (7 reps failure)
3 sets flatbench dumbbell flyes
3 sets upright rows
3 sets rear delt flyes
3 sets front raises
3 sets preacher curls
3 sets assisted triceps dips
Today was a recovery day for my legs/core, which surprisingly aren't too sore! Hooray for fast recovery, facilitated by sleep!
No breakfast
Lunch after workout - lots of persimmons and bananas. 2 stalks celery.
Went for a bike ride in the afternoon - short and easy (I can tell my legs are not fully recovered from yesterday!). Rode to the grocery store and back. (About 1 hour 10 minutes total, including about 20 minutes in the store?).
Dinner - 2 small papayas. papaya-tomato-basil soup (yum!!!!): 2 small papayas, 1 pound tomatoes, four leaves fresh basil. nappa cabbage-papaya-lime wraps (yummm!!!!!): 1 small head nappa cabbage, 2 small papayas, juice of 1/2 a lime.
Fourth day in a row of meals, not grazing. It feels really good, and light. =)
Friday, February 16, 2007
Saturday, February 10, 2007
Morning training:
Walked to gym.
Back/biceps workout: hanging from the bar and pulling myself up a couple of inches, lots of times. lots of flexed arm hangs/"negative assisted pull-ups". 3 sets dumbell rows (one arm). 3 sets each overhand grip dumbell curls, dumbell curls, and hammer curls.
Indoor cycling class with Austin.
Walked home.
Breakfast - 1 large papaya.
Lunch - 6 large bananas
Snack - 5 cara cara oranges, 1 pound tomatoes
Dinner - 2 papayas, 1 pound tomatoes, 1 head nappa cabbage
Later - 1 avocado (haas), 1 pound tomatoes.
Walked to gym.
Back/biceps workout: hanging from the bar and pulling myself up a couple of inches, lots of times. lots of flexed arm hangs/"negative assisted pull-ups". 3 sets dumbell rows (one arm). 3 sets each overhand grip dumbell curls, dumbell curls, and hammer curls.
Indoor cycling class with Austin.
Walked home.
Breakfast - 1 large papaya.
Lunch - 6 large bananas
Snack - 5 cara cara oranges, 1 pound tomatoes
Dinner - 2 papayas, 1 pound tomatoes, 1 head nappa cabbage
Later - 1 avocado (haas), 1 pound tomatoes.
Thursday, February 01, 2007
Almost the end of the week.
I set my alarm for 7:00 a.m., with the intention of sleeping in this morning. I woke up before my alarm, and got up at 5:30. Went to the gym. Today was an easy day. Didn't really give it "my all", since I need some recovery time.
Walked to gym.
Treadmill warm-up - fast walking/slow jogging for 20 minutes
Abs exercies (sit-ups, oblique crunches, hanging abs (2 sets each).
Spin class w/Austin - 45 minutes (left early to get to work on time).
Unless I feel absolutely phenomenal tomorrow, I think I will take the day off.
Breakfast (8:45 a.m.) - 8 persimmons.
Lunch (11:00 a.m.ish) - About 3/4's of a bunch of celery, and 4 persimmons (there could have been 5 five persimmons, but I can only find "evidence" of 4).
Lunch II - 1 p.m. - Sucked the juice from valencia oranges (a four pound bag, minus 2 oranges).
3:00 - some fruit from a fruit plate (office party) - watermelon, cantaloupe, strawberries, blueberries (not a whole lot of fruit)
4:00 p.m. - 2 pounds grape tomatoes.
Today I gave a persimmon to somebody at work. I make it a practice that if someone comments on what I'm eating, and I have enough to share, I offer them one. Way to spread the fruit love! So I gave a persimmon to someone, who took it back to her desk. A few minutes later, she called me and thanked me, and told me it was really unusual, and that two other people who work near her desk had never tried one either, so they shared it! She said "so, thank you for enlightening our taste buds." Hehehe. So, I'm always glad to quietly spread the "eat more fruit" message. What better way than by being an example and sharing the wealth?
In the evening, I stopped by the produce shop. The last few times I went there, one of the cashiers kept noticing how I buy so many persimmons, and she kept saying she's been meaning to try them. Last time I was there, she said "I'm going to try one today!" So today, I asked her if she tried one, and she said she hadn't, but she meant to. So I gave her one, and she said, "I'm going to try it right now." She did, and she was like "oh my god! This is amazing! This is so good! I can see why you buy so many of them!"
So today was a fruit sharing day.
Went to bed at 7:30 p.m.
Walked to gym.
Treadmill warm-up - fast walking/slow jogging for 20 minutes
Abs exercies (sit-ups, oblique crunches, hanging abs (2 sets each).
Spin class w/Austin - 45 minutes (left early to get to work on time).
Unless I feel absolutely phenomenal tomorrow, I think I will take the day off.
Breakfast (8:45 a.m.) - 8 persimmons.
Lunch (11:00 a.m.ish) - About 3/4's of a bunch of celery, and 4 persimmons (there could have been 5 five persimmons, but I can only find "evidence" of 4).
Lunch II - 1 p.m. - Sucked the juice from valencia oranges (a four pound bag, minus 2 oranges).
3:00 - some fruit from a fruit plate (office party) - watermelon, cantaloupe, strawberries, blueberries (not a whole lot of fruit)
4:00 p.m. - 2 pounds grape tomatoes.
Today I gave a persimmon to somebody at work. I make it a practice that if someone comments on what I'm eating, and I have enough to share, I offer them one. Way to spread the fruit love! So I gave a persimmon to someone, who took it back to her desk. A few minutes later, she called me and thanked me, and told me it was really unusual, and that two other people who work near her desk had never tried one either, so they shared it! She said "so, thank you for enlightening our taste buds." Hehehe. So, I'm always glad to quietly spread the "eat more fruit" message. What better way than by being an example and sharing the wealth?
In the evening, I stopped by the produce shop. The last few times I went there, one of the cashiers kept noticing how I buy so many persimmons, and she kept saying she's been meaning to try them. Last time I was there, she said "I'm going to try one today!" So today, I asked her if she tried one, and she said she hadn't, but she meant to. So I gave her one, and she said, "I'm going to try it right now." She did, and she was like "oh my god! This is amazing! This is so good! I can see why you buy so many of them!"
So today was a fruit sharing day.
Went to bed at 7:30 p.m.
Saturday, January 27, 2007
When you've EARNED your food...
...NOTHING tastes as good, or is as appealing, as a mono meal of fruit. NOTHING.
Got up this morning at 7:25 a.m. Felt sort of low and down - I'm feeling kind of emotional about moving out of my apartment (I've lived here for 2 and a half years).
Morning training:
This morning's workout was probably the most dripping-wet, drenched-with-sweat workout of the month (or even of the past 2 months, or...).
Walked to the gym.
Treadmill (1.0 incline) - 10 minutes jog (worked up to 5 mph). Then did 6 one-minute sprints (7.7 mph, increasing to 8 mph), with 3 minutes jogging (5mph) in between. The whole treadmill workout was about 33 minutes.
Then I went to a 1-hour indoor cycling class. While I was adjusting my bike, I asked somebody if he knew who was teaching today. When he said "Austin," I said, "umm...maybe I shouldn't have run sprints before class, haha." Needless to say, it was an INTENSE workout. Sprints, 2 TOUGH hill climbs, speed work while climbing hills, etc, etc, etc. I was DRIPPING when we were only 15 minutes in. But I was able to push and stick it out for the workout, especially since he played some really good tunes. I'm really glad I did. (And I'm even glad I ran the sprints before class, haha).
Walked home.
Then I hit the persimmons. Had 7 fuyu persimmons for breakfast around 10:15 a.m., as soon as I got home from the workout. Tasted like the best meal I had ever had. Nothing more satisfying than a mono meal after a tough workout.
12:15 - 8 more fuyu persimmons
Took a nap in the afternoon, then did some moving stuff.
5:00 p.m. - 1 pineapple, some tangerines (12ish?), 10 oz. baby spinach, 18 oz. tomatoes, 1 haas avocado.
I really enjoyed all my food today. It tastes good when you've worked hard. =)
Ate more in the evening, not because I was hungry, but in order to procrastinate...didn't want to be moving. ate tomatoes, tangerines, mac nut butter, tahini.
Got up this morning at 7:25 a.m. Felt sort of low and down - I'm feeling kind of emotional about moving out of my apartment (I've lived here for 2 and a half years).
Morning training:
This morning's workout was probably the most dripping-wet, drenched-with-sweat workout of the month (or even of the past 2 months, or...).
Walked to the gym.
Treadmill (1.0 incline) - 10 minutes jog (worked up to 5 mph). Then did 6 one-minute sprints (7.7 mph, increasing to 8 mph), with 3 minutes jogging (5mph) in between. The whole treadmill workout was about 33 minutes.
Then I went to a 1-hour indoor cycling class. While I was adjusting my bike, I asked somebody if he knew who was teaching today. When he said "Austin," I said, "umm...maybe I shouldn't have run sprints before class, haha." Needless to say, it was an INTENSE workout. Sprints, 2 TOUGH hill climbs, speed work while climbing hills, etc, etc, etc. I was DRIPPING when we were only 15 minutes in. But I was able to push and stick it out for the workout, especially since he played some really good tunes. I'm really glad I did. (And I'm even glad I ran the sprints before class, haha).
Walked home.
Then I hit the persimmons. Had 7 fuyu persimmons for breakfast around 10:15 a.m., as soon as I got home from the workout. Tasted like the best meal I had ever had. Nothing more satisfying than a mono meal after a tough workout.
12:15 - 8 more fuyu persimmons
Took a nap in the afternoon, then did some moving stuff.
5:00 p.m. - 1 pineapple, some tangerines (12ish?), 10 oz. baby spinach, 18 oz. tomatoes, 1 haas avocado.
I really enjoyed all my food today. It tastes good when you've worked hard. =)
Ate more in the evening, not because I was hungry, but in order to procrastinate...didn't want to be moving. ate tomatoes, tangerines, mac nut butter, tahini.
Friday, January 26, 2007
Back to it!
FINALLY got a much needed good night's sleep last night. 6:00 p.m. last night until 4:30 this morning. It feels really good to consistently go to bed early enough that I don't need an alarm clock in the morning. Feels great to wake up naturally and not to an unnatural noise.
Morning training:
Walk to gym.
Warm up on Treadmill - 23 minutes (2 miles). (Yesterday, I read that, in order to make up for the fact that there is no wind resistance indoors, you should set the incline on the treadmill to 1 if you want to make the speeds comparable to similar speeds outdoors. So, previously, I had been using 0 for the incline. Today I used 1.) Took a few minutes to "get going." Maybe it's because of the artic temps outside that it takes longer to limber up.
45 minute indoor cycling class with Tony. The first half was all speed work, which I'm not used to, so it was a good workout! I definitely had lactic acid collecting around my knees, ankles, shins. The second half was mostly climbing. I was pretty sweaty by the end of class.
15 minutes pull-up practice - 3 sets each (to failure) assisted chin-ups and assisted pull-ups, with rest/stretching in between each set.
Walked home.
Today at the gym, I was talking to someone I knew but hadn't seen in a while. It took her a few minutes to realize who I was! She said I looked so good, she didn't recognize me! Again, these types of interactions are reassuring, since I've actually gained some weight and not lost. Makes me feel more reassured that I'm still having visible results.
And besides, even though I may be no lighter than I was when I started doing this in July, I'm definitely fitter by leaps and bounds. I can push much harder, cardio-wise, and run faster, and cycle harder, and lift more, and hang from a bar, etc, etc, etc.
It is a happy morning!
Food:
7:30 - 5 small bananas (that's all I was hungry for at the time)
9:00 a.m. - 13 apple bananas (finally got hungry!)
later in the morning - more apple bananas
noon - sucked the juice out of some tangerines (8? 10?)
2:15 p.m. - some small sunburst tangerines (12? 14?). 2 lbs. grape tomatoes. 1 large orange bell pepper. 10 oz. baby spinach. more tangerines.
Around 5:30 p.m. - some macadamia nut butter (about 2 or 2.5 oz), a few more tangerines.
Later - 36 oz. tomatoes.
Went to bed a bit late (9:30 or 10 p.m.), since I worked a bit on moving down the the first floor.
Morning training:
Walk to gym.
Warm up on Treadmill - 23 minutes (2 miles). (Yesterday, I read that, in order to make up for the fact that there is no wind resistance indoors, you should set the incline on the treadmill to 1 if you want to make the speeds comparable to similar speeds outdoors. So, previously, I had been using 0 for the incline. Today I used 1.) Took a few minutes to "get going." Maybe it's because of the artic temps outside that it takes longer to limber up.
45 minute indoor cycling class with Tony. The first half was all speed work, which I'm not used to, so it was a good workout! I definitely had lactic acid collecting around my knees, ankles, shins. The second half was mostly climbing. I was pretty sweaty by the end of class.
15 minutes pull-up practice - 3 sets each (to failure) assisted chin-ups and assisted pull-ups, with rest/stretching in between each set.
Walked home.
Today at the gym, I was talking to someone I knew but hadn't seen in a while. It took her a few minutes to realize who I was! She said I looked so good, she didn't recognize me! Again, these types of interactions are reassuring, since I've actually gained some weight and not lost. Makes me feel more reassured that I'm still having visible results.
And besides, even though I may be no lighter than I was when I started doing this in July, I'm definitely fitter by leaps and bounds. I can push much harder, cardio-wise, and run faster, and cycle harder, and lift more, and hang from a bar, etc, etc, etc.
It is a happy morning!
Food:
7:30 - 5 small bananas (that's all I was hungry for at the time)
9:00 a.m. - 13 apple bananas (finally got hungry!)
later in the morning - more apple bananas
noon - sucked the juice out of some tangerines (8? 10?)
2:15 p.m. - some small sunburst tangerines (12? 14?). 2 lbs. grape tomatoes. 1 large orange bell pepper. 10 oz. baby spinach. more tangerines.
Around 5:30 p.m. - some macadamia nut butter (about 2 or 2.5 oz), a few more tangerines.
Later - 36 oz. tomatoes.
Went to bed a bit late (9:30 or 10 p.m.), since I worked a bit on moving down the the first floor.
Wednesday, January 24, 2007
Need a recovery day
Got up this morning and felt a bit stiff. Was torn between taking a recovery day, and burning off the adrenaline (I'm nervous about something that will happen at the end of this week...to be shared later). Chose to burn off the adrenaline by working out.
Morning training:
Walk to gym.
Warm-up - easy 1 mile on treadmill (13 minutes)
1 hour cycling class with Kim. It was the exact same class as Saturday and Sunday, which irked me just a little, but it was good because I wasn't feeling able to push it too hard this morning. Just kept moving. It was good in that it seems to have loosened my legs up a bit.
Walked home.
I will definitely need to get to bed early tonight. I'm dragging and need the rest/sleep.
7:30 a.m. - 6 fuyu persimmons.
11:00 a.m. - 6.5 small-medium bananas
2:00 p.m. - huge bowl of salad that was leftover from a meeting (lettuce, mixed greens, tomato, cuke, carrots) w/tangerine juice on top. 1 small tangerine.
3:30- 16 oz. tomatoes
4:30 - 1.5 oz. pistachio nuts
Definitely felt less draggy in the afternoon. Got the stress off my chest a bit early... I ended up giving my notice at work this week. My last day at my job will be February 16. I think they are pretty upset, but I know I am doing the right thing. I'll be moving out of Chicago at the end of February, then spending March in Costa Rica with Doug and friends, then doing an organic farm internship for the summer. Then, who knows?
Tried to go to bed early but felt really wound up. Ended up getting back up to call friends, do some dishes.
Ate a whole lot in the evening - oranges, tangerines, dried apricots, dates, mac nut butter. Too much of everything. I was bummed out that I didn't reach more people to talk. Should have just gone back to bed.
Ended up going to bed around 10:30.
Morning training:
Walk to gym.
Warm-up - easy 1 mile on treadmill (13 minutes)
1 hour cycling class with Kim. It was the exact same class as Saturday and Sunday, which irked me just a little, but it was good because I wasn't feeling able to push it too hard this morning. Just kept moving. It was good in that it seems to have loosened my legs up a bit.
Walked home.
I will definitely need to get to bed early tonight. I'm dragging and need the rest/sleep.
7:30 a.m. - 6 fuyu persimmons.
11:00 a.m. - 6.5 small-medium bananas
2:00 p.m. - huge bowl of salad that was leftover from a meeting (lettuce, mixed greens, tomato, cuke, carrots) w/tangerine juice on top. 1 small tangerine.
3:30- 16 oz. tomatoes
4:30 - 1.5 oz. pistachio nuts
Definitely felt less draggy in the afternoon. Got the stress off my chest a bit early... I ended up giving my notice at work this week. My last day at my job will be February 16. I think they are pretty upset, but I know I am doing the right thing. I'll be moving out of Chicago at the end of February, then spending March in Costa Rica with Doug and friends, then doing an organic farm internship for the summer. Then, who knows?
Tried to go to bed early but felt really wound up. Ended up getting back up to call friends, do some dishes.
Ate a whole lot in the evening - oranges, tangerines, dried apricots, dates, mac nut butter. Too much of everything. I was bummed out that I didn't reach more people to talk. Should have just gone back to bed.
Ended up going to bed around 10:30.
Monday, January 22, 2007
Today is the seventh day in a row that I've trained in the morning. Hooray for me. =)
Woke up at 4:25 this morning. Didn't sleep well last night...was anxious about things and had trouble falling asleep. So I didn't get out of bed until just before 5 this morning. Didn't feel particularly great, but I knew I'd feel better if I worked out (and that I'd sleep better tonight!) Still a little sore from yesterday.
Morning training:
Walk to gym
Treadmill - 2 miles total. Started really pushing it right from the beginning (6 mph, increased to 7 mph by end of first mile, and up until 7.3 or something). After 13 minutes, took a walk break, followed by another minute or so of running, followed by another walk break, followed by a one-minute sprint (7.7 mph!), followed by walking. 20 minutes total.
45 minute indoor cycling class with Tony. It was a really good class today! lots of sprints/speed work, as well as hill climbs. I was definitely challenged and sweating bullets. I've noticed I feel better and get a better workout in cycling class if I hit the treadmill first - I guess I'm just more warmed up!
After cycling class, I hit the treadmill again and did one mile (took about 11 minutes). This mile was really hard, as my legs were pretty well spent. But I figure this is good practice for when I eventually start doing triathlons or something...
Walked home.
Breakfast around 8:40 a.m. - 17 apple bananas.
11 a.m. - 12 apple bananas
1:00 p.m. - 20 oz. romaine lettuce. 24 oz. grape tomatoes. 15 valencia oranges.
Woke up at 4:25 this morning. Didn't sleep well last night...was anxious about things and had trouble falling asleep. So I didn't get out of bed until just before 5 this morning. Didn't feel particularly great, but I knew I'd feel better if I worked out (and that I'd sleep better tonight!) Still a little sore from yesterday.
Morning training:
Walk to gym
Treadmill - 2 miles total. Started really pushing it right from the beginning (6 mph, increased to 7 mph by end of first mile, and up until 7.3 or something). After 13 minutes, took a walk break, followed by another minute or so of running, followed by another walk break, followed by a one-minute sprint (7.7 mph!), followed by walking. 20 minutes total.
45 minute indoor cycling class with Tony. It was a really good class today! lots of sprints/speed work, as well as hill climbs. I was definitely challenged and sweating bullets. I've noticed I feel better and get a better workout in cycling class if I hit the treadmill first - I guess I'm just more warmed up!
After cycling class, I hit the treadmill again and did one mile (took about 11 minutes). This mile was really hard, as my legs were pretty well spent. But I figure this is good practice for when I eventually start doing triathlons or something...
Walked home.
Breakfast around 8:40 a.m. - 17 apple bananas.
11 a.m. - 12 apple bananas
1:00 p.m. - 20 oz. romaine lettuce. 24 oz. grape tomatoes. 15 valencia oranges.
Sunday, January 21, 2007
A snowy Sunday
Got up about 7:30 this morning. Didn't sleep well, due to having eaten so close to bedtime.
Spent all morning at the gym:
Walked to the gym.
35 minutes hills on elliptical trainer
1 hour cycling class with Kim (same class as yesterday)
1 hour powerflex class with Joyce. This was good muscular endurance training (more endurance-oriented than most of my resistance training).
Walked home.
Breakfast - 21 honey tangerines
Afternoon - apple bananas (maybe 16?), fuyu persimmons (maybe 7?), lots of baby spinach.
Feeling lazy. Should be cleaning my apartment, doing laundry, but it's hard to make myself get up.
6:30 p.m. - 1 orange, 2 tangerines. Wasn't hungry, just "munchy"
Spent all morning at the gym:
Walked to the gym.
35 minutes hills on elliptical trainer
1 hour cycling class with Kim (same class as yesterday)
1 hour powerflex class with Joyce. This was good muscular endurance training (more endurance-oriented than most of my resistance training).
Walked home.
Breakfast - 21 honey tangerines
Afternoon - apple bananas (maybe 16?), fuyu persimmons (maybe 7?), lots of baby spinach.
Feeling lazy. Should be cleaning my apartment, doing laundry, but it's hard to make myself get up.
6:30 p.m. - 1 orange, 2 tangerines. Wasn't hungry, just "munchy"
Saturday, January 20, 2007
I am SO blissed out.
That's right. a week and a half ago, I just couldn't seem to get a grip. Now, everything is happy and good. Or rather, I made it that way by taking care of myself. When you love your body, it loves you back.
Last night I went to bed around 6:40ish (again!). Got up this morning at 6:20, so almost a full 12 hours of sleep!
This morning, even though it is a beautiful sunny day, it was too cold to even think about enjoying exercising outdoors.
Morning training:
Walk to gym
35 minutes treadmill hill course (!). The incline intervals were definitely challenging. Covered about 3.3 miles. Tough.
1 hour indoor cycling class w/Kim. There were a lot of sprints, and a lot of standing...I don't know whether it was being fully rested or what, but even after kicking my butt on treadmill hills, I was INCREDIBLY high energy in that class. Everything felt so easy (even the sprinting, which isn't my strong suit) - at one point, the instructor told us to take it down four full turns and I was like, "THAT was supposed to be hard???" So I didn't take it down at all, hahaha! I just kept going with the workout at that resistance level, and I didn't really feel like it was too hard until the very end (and even then, it was still doable. I even thought about getting back on the treadmill after class. Then, I came to my senses).
Then I walked to the produce shop, and it was bright and sunny, and I actually got to SEE the sun, instead of being cooped up in the office, since its Saturday.
Breakfast (around 10:50 a.m.) - 16 apple bananas (some were pretty small, some were almost as big as a small cavendish) and 1 hachiya persimmon.
Lunch (around 1:00 p.m.) - 10 fuyu persimmons
Dinner (around 4:30 ish, at a raw restaurant with friends) - salad made w/mixed greens, chopped apples, walnuts, and avocado. Then ate about 15 honey tangerines that I had brought with me.
Later at home - 2 pints grape tomatoes, 1 avocado, a lot of spinach, six more tangerines.
I'm really happy that I didn't have salt or spices at the restaurant. Today was a higher fat day, and I craved fruit afterwards, but I won't feel nearly as badly tomorrow as I would have if I ate the more complex food at the restaurant.
Last night I went to bed around 6:40ish (again!). Got up this morning at 6:20, so almost a full 12 hours of sleep!
This morning, even though it is a beautiful sunny day, it was too cold to even think about enjoying exercising outdoors.
Morning training:
Walk to gym
35 minutes treadmill hill course (!). The incline intervals were definitely challenging. Covered about 3.3 miles. Tough.
1 hour indoor cycling class w/Kim. There were a lot of sprints, and a lot of standing...I don't know whether it was being fully rested or what, but even after kicking my butt on treadmill hills, I was INCREDIBLY high energy in that class. Everything felt so easy (even the sprinting, which isn't my strong suit) - at one point, the instructor told us to take it down four full turns and I was like, "THAT was supposed to be hard???" So I didn't take it down at all, hahaha! I just kept going with the workout at that resistance level, and I didn't really feel like it was too hard until the very end (and even then, it was still doable. I even thought about getting back on the treadmill after class. Then, I came to my senses).
Then I walked to the produce shop, and it was bright and sunny, and I actually got to SEE the sun, instead of being cooped up in the office, since its Saturday.
Breakfast (around 10:50 a.m.) - 16 apple bananas (some were pretty small, some were almost as big as a small cavendish) and 1 hachiya persimmon.
Lunch (around 1:00 p.m.) - 10 fuyu persimmons
Dinner (around 4:30 ish, at a raw restaurant with friends) - salad made w/mixed greens, chopped apples, walnuts, and avocado. Then ate about 15 honey tangerines that I had brought with me.
Later at home - 2 pints grape tomatoes, 1 avocado, a lot of spinach, six more tangerines.
I'm really happy that I didn't have salt or spices at the restaurant. Today was a higher fat day, and I craved fruit afterwards, but I won't feel nearly as badly tomorrow as I would have if I ate the more complex food at the restaurant.
Friday, January 19, 2007
"Miles first, smiles later!"
Very well rested this morning!
Morning training:
Walked to gym.
Treadmill: 2 mile run (first mile started at 5.5 mph and worked up to 6.4 mph. Second mile started at 6.5 mph and worked up to 7.0 mph). Very sweaty and challenging, lung-wise, towards, the end.
Indoor cycling class w/Tony. Very good class today! Good mix of climbing/sprinting. Some cardio, some strength climbs. Definitely sweated bullets this morning!
A few sets of core work - hanging abs (2 sets), roman chair (2 sets, holding a 10 lb. weight), sit ups on bench (2 sets), sit-up with twists.
Walked home.
Wow! I should do this more often - go to sleep EARLY and wake up and kick ass in the gym! I felt absolutely awesome walking from the bus to my office. Harley once said to me "miles first, smiles later." I see what he means =P.
Bouncing off the walls at work - in a great mood!
Breakfast (around 9 a.m.)- 7 large bananas. 5 hachiya persimmons.
Dinner (around 3p.m.) - 12 small honey tangerines. 3 large sunburst tangerines. 2 BIG bowls salad (filled 2 huge bowls with mixed lettuces, 24 oz. grape tomatoes, juice of two sunburst tangerines).
Morning training:
Walked to gym.
Treadmill: 2 mile run (first mile started at 5.5 mph and worked up to 6.4 mph. Second mile started at 6.5 mph and worked up to 7.0 mph). Very sweaty and challenging, lung-wise, towards, the end.
Indoor cycling class w/Tony. Very good class today! Good mix of climbing/sprinting. Some cardio, some strength climbs. Definitely sweated bullets this morning!
A few sets of core work - hanging abs (2 sets), roman chair (2 sets, holding a 10 lb. weight), sit ups on bench (2 sets), sit-up with twists.
Walked home.
Wow! I should do this more often - go to sleep EARLY and wake up and kick ass in the gym! I felt absolutely awesome walking from the bus to my office. Harley once said to me "miles first, smiles later." I see what he means =P.
Bouncing off the walls at work - in a great mood!
Breakfast (around 9 a.m.)- 7 large bananas. 5 hachiya persimmons.
Dinner (around 3p.m.) - 12 small honey tangerines. 3 large sunburst tangerines. 2 BIG bowls salad (filled 2 huge bowls with mixed lettuces, 24 oz. grape tomatoes, juice of two sunburst tangerines).
Wednesday, January 17, 2007
It's still sunny!
Woke up at 5:00 a.m. to go to cycling class, and actually felt rested!
Jogged to the gym (it was so cold!)
Did some pull-up practice, and pushups, and incline chest flyes, and shoulder presses, and dumbell curls.
Indoor cycling class - focused more on climbing than sprinting today.
Walked home.
Didn't have much of an appetite for breakfast.
Breakfast - 1 papaya
Mid morning - satsuma mandarins and medjool dates
Early afternoon - bananas, fuyu persimmons, and 2 huge plates of lettuce (romaine and salad greens, leftover from a meeting).
Dinner - 16 oz. blood orange juice. 32 oz. valencia orange juice. a few (six?) medium tomatoes. 1 avocado.
Went to bed at 9:30. Should have just let the phone go into voicemail...I was tired. Ah well.
Jogged to the gym (it was so cold!)
Did some pull-up practice, and pushups, and incline chest flyes, and shoulder presses, and dumbell curls.
Indoor cycling class - focused more on climbing than sprinting today.
Walked home.
Didn't have much of an appetite for breakfast.
Breakfast - 1 papaya
Mid morning - satsuma mandarins and medjool dates
Early afternoon - bananas, fuyu persimmons, and 2 huge plates of lettuce (romaine and salad greens, leftover from a meeting).
Dinner - 16 oz. blood orange juice. 32 oz. valencia orange juice. a few (six?) medium tomatoes. 1 avocado.
Went to bed at 9:30. Should have just let the phone go into voicemail...I was tired. Ah well.
Wednesday, January 03, 2007
Last night I went to bed at 8:20 p.m. Woke up today (with alarm) at 5:00 a.m.
Morning training:
Walk to gym.
Before cycling class: balance practice with stability ball, interspersed with some core work (plank using stability ball - tough!, sit-ups, bicycle abs) and lateral raises with dumbells.
Cycling class - tough today!!!
Walked home.
Strerched.
Breakfast - a citrus salad! Very good, and pretty! See recipe below.
Lunch - 10 kinda smallish bananas.
After lunch - walked to grocery store (about a 1.25 miles) and walked back, with groceries
Lunch II (guess I needed to eat more for lunch!) - made another citrus salad, just like the one at breakfast.
Walked to run some errands before dinner (about 1.5-2 miles total, some carrying groceries).
Dinner - 1 large maridol papaya. veggies (some blended, some not): 4 large tomatoes. 1 head romaine lettuce. 2 bell peppers (1 red, 1 orange). 1 oz. tahini.
I'm happy with my new years goals. Everything works better when I sleep well, train before breakfast, etc. So I'm pleased to be working on the goal of exercising every day (even if I need a recovery day and I"m only up to "maintaining", not "training"). If I'm only up to light activity, I can walk, or dance, or do some gentle yoga...but I'll feel so much better than if I had done NOTHING. When I work out first thing in the morning, other aspects of my health program seem to just fall into place: my eating habits are better (less emotional eating, more "meals" and less snacking, more fruit), and I fall asleep more easily at night. When I sleep more easily at night, it's easier to get up in the morning and train! When I eat more fruit and less fat, it's easier to train more intensely, which makes it easier to sleep and eat well....etc etc and round and round and round in a healthful cycle! So cool. So, I'm happy with my new years goals...I feel like it will be easy, pleasant, and rewarding to work towards these, and not a chore at all, but a reward.
Plus, when I exercise intensely in the morning, I enjoy my food infinitely more than when I don't =).
Morning training:
Walk to gym.
Before cycling class: balance practice with stability ball, interspersed with some core work (plank using stability ball - tough!, sit-ups, bicycle abs) and lateral raises with dumbells.
Cycling class - tough today!!!
Walked home.
Strerched.
Breakfast - a citrus salad! Very good, and pretty! See recipe below.
Lunch - 10 kinda smallish bananas.
After lunch - walked to grocery store (about a 1.25 miles) and walked back, with groceries
Lunch II (guess I needed to eat more for lunch!) - made another citrus salad, just like the one at breakfast.
Walked to run some errands before dinner (about 1.5-2 miles total, some carrying groceries).
Dinner - 1 large maridol papaya. veggies (some blended, some not): 4 large tomatoes. 1 head romaine lettuce. 2 bell peppers (1 red, 1 orange). 1 oz. tahini.
I'm happy with my new years goals. Everything works better when I sleep well, train before breakfast, etc. So I'm pleased to be working on the goal of exercising every day (even if I need a recovery day and I"m only up to "maintaining", not "training"). If I'm only up to light activity, I can walk, or dance, or do some gentle yoga...but I'll feel so much better than if I had done NOTHING. When I work out first thing in the morning, other aspects of my health program seem to just fall into place: my eating habits are better (less emotional eating, more "meals" and less snacking, more fruit), and I fall asleep more easily at night. When I sleep more easily at night, it's easier to get up in the morning and train! When I eat more fruit and less fat, it's easier to train more intensely, which makes it easier to sleep and eat well....etc etc and round and round and round in a healthful cycle! So cool. So, I'm happy with my new years goals...I feel like it will be easy, pleasant, and rewarding to work towards these, and not a chore at all, but a reward.
Plus, when I exercise intensely in the morning, I enjoy my food infinitely more than when I don't =).
Wednesday, December 20, 2006
The good news...
...is that tomorrow is the shortest day of the year! Pretty soon, the days will be getting longer. Maybe I'll get to see the sunshine soon!
I still wasn't caught up on sleep yesterday, so I went to bed very early last night (before 7 p.m.). Probably fell asleep around 7:30. Got up around 4:45 this morning.
Before morning training: 2 medjool dates.
Morning training: indoor cycling class at the gym. We did some sprints today.
Breakfast - An excellent sunshine smoothie: tangerine juice, mango, navel orange. Yum!!!!!!!! =)
Later in the morning - big bag grapes, some medjool dates
I'm noticing that I feel good physically, but mentally, I'm not feeling very patient with people today.
Afternoon - lots of dried figs, sundried tomatoes, celery....was feeling really cranky!
Evening - soup made from dried tomatoes, fresh tomato, navel orange, bell pepper, boston lettuce, a small bit of fresh basil, and a bit of cashew butter (about 3 tablespoons).
Later in the evening - 1 pineapple, 1 pound grape tomatoes.
The dried food really bothered my teeth. Always better to stick to fresh...
I still wasn't caught up on sleep yesterday, so I went to bed very early last night (before 7 p.m.). Probably fell asleep around 7:30. Got up around 4:45 this morning.
Before morning training: 2 medjool dates.
Morning training: indoor cycling class at the gym. We did some sprints today.
Breakfast - An excellent sunshine smoothie: tangerine juice, mango, navel orange. Yum!!!!!!!! =)
Later in the morning - big bag grapes, some medjool dates
I'm noticing that I feel good physically, but mentally, I'm not feeling very patient with people today.
Afternoon - lots of dried figs, sundried tomatoes, celery....was feeling really cranky!
Evening - soup made from dried tomatoes, fresh tomato, navel orange, bell pepper, boston lettuce, a small bit of fresh basil, and a bit of cashew butter (about 3 tablespoons).
Later in the evening - 1 pineapple, 1 pound grape tomatoes.
The dried food really bothered my teeth. Always better to stick to fresh...
Friday, December 08, 2006
Friday Friday Friday!!!
Woke up around 4:30. Glad I went to bed early last night!
Morning training: Indoor cycling class at the gym. Wasn't the toughest class, but my legs weren't the freshest (still recovering from being blindsided by strength training the other day!), so it was all good. We did some sprints and some strength climbs. After class, I did a few flexed arm hangs (pull-up position - assisted, chin-up position - unassisted!!!) and sit ups (2 sets on the decline bench - didn't quite make it up), and a couple reps on the flat bench. That was all I could squeeze out.
Food today:
Breakfast - banana smoothie right after workout. then lots more bananas at the office.
Lunch - one head romaine lettuce. 5 bananas. lots of dried figs. 5 stalks celery
Dinner - lots of tangerines. 3 tbsp. cashew butter. 1 spoonful pumpkinseed butter. a few spoonfuls tahini. yeah....too much nut butter probably won't sit well tomorrow...
Morning training: Indoor cycling class at the gym. Wasn't the toughest class, but my legs weren't the freshest (still recovering from being blindsided by strength training the other day!), so it was all good. We did some sprints and some strength climbs. After class, I did a few flexed arm hangs (pull-up position - assisted, chin-up position - unassisted!!!) and sit ups (2 sets on the decline bench - didn't quite make it up), and a couple reps on the flat bench. That was all I could squeeze out.
Food today:
Breakfast - banana smoothie right after workout. then lots more bananas at the office.
Lunch - one head romaine lettuce. 5 bananas. lots of dried figs. 5 stalks celery
Dinner - lots of tangerines. 3 tbsp. cashew butter. 1 spoonful pumpkinseed butter. a few spoonfuls tahini. yeah....too much nut butter probably won't sit well tomorrow...
Monday, November 27, 2006
Monday 11-27-2006
Morning Training:
Jog to gym.
Some negative assisted pull-ups/chin-ups
Stationary bike easy 11 minutes
HARD(!!!) spinning class with Austin - 1 hour
Jog home.
Today I ate:
apple banana smoothie
all the persimmons in the world
cauliflower/celery/avocado blend
a few bites spinach
No calorie counting. =)
Jog to gym.
Some negative assisted pull-ups/chin-ups
Stationary bike easy 11 minutes
HARD(!!!) spinning class with Austin - 1 hour
Jog home.
Today I ate:
apple banana smoothie
all the persimmons in the world
cauliflower/celery/avocado blend
a few bites spinach
No calorie counting. =)
Monday, November 20, 2006
Bananas do a smart body good.
Since I hardly moved at all yesterday, I found it harder to get to sleep last night. Woke up feeling not-so-rested today, but wanted to get a good start on today, since yesterday didn't exactly go according to plan. I'm glad I did - I felt really good after training this morning.
Morning training: Jogged to gym (7:35). Spinning class (it was TOUGH today, and I loved it!). Jogged home (6:45).
Wasn't hungry immediately after training - probably still digesting last night's dinner! Didn't eat breakfast until around 9:00 a.m.
Today is a banana-heavy day - I've got tons of ripe ones lying around, and more in the freezer than I need, so I'll try to use up a lot today.
Breakfast - 4 REALLY big bananas
Lunch - 6 large bananas
Dinner - 2 large bananas while still at work . At home - 5 hachiya persimmons (one was pretty small). 10 oz. baby spinach. 2.5 stalks celery
My body is pretty smart - yesterday I was kind of hard on myself for eating so much, thinking I'd never be able to "make up the calories," but today it seems easy to eat a lot less. I don't have a big appetite at all, given the training I've done. I guess my body knows it had a lot yesterday!
Total calories/caloronutrient ratio: 2126 calories, 92% carb, 5% protein, 3% fat
Morning training: Jogged to gym (7:35). Spinning class (it was TOUGH today, and I loved it!). Jogged home (6:45).
Wasn't hungry immediately after training - probably still digesting last night's dinner! Didn't eat breakfast until around 9:00 a.m.
Today is a banana-heavy day - I've got tons of ripe ones lying around, and more in the freezer than I need, so I'll try to use up a lot today.
Breakfast - 4 REALLY big bananas
Lunch - 6 large bananas
Dinner - 2 large bananas while still at work . At home - 5 hachiya persimmons (one was pretty small). 10 oz. baby spinach. 2.5 stalks celery
My body is pretty smart - yesterday I was kind of hard on myself for eating so much, thinking I'd never be able to "make up the calories," but today it seems easy to eat a lot less. I don't have a big appetite at all, given the training I've done. I guess my body knows it had a lot yesterday!
Total calories/caloronutrient ratio: 2126 calories, 92% carb, 5% protein, 3% fat
Friday, November 17, 2006
Friday's log
Woke up at 5:20 today (getting enough sleep is awesome!). Morning training: Jog to the gym (.5 mile), then took spinning class.
Food today-
Breakfast - 6 medium bananas, blended into a smoothie
Lunch - 8 small bananas
Snack - 4 navel oranges
Dinner - 7.5 large stalks celery, 5 oz. baby spinach, 4 pints grape tomatoes, 1 haas avocado (all eaten "straight", not cut up into a salad. sometimes I like it better that way!)
Total calories/caloronutrient ratio: 2325 calories, 80% carb, 7 % protein, 13% fat
Felt sort of cranky this morning, but it's amazing how much of this is all in the head: Louis brought in flowers for all of us at work this morning, and after that, things seemed so much better!
Food today-
Breakfast - 6 medium bananas, blended into a smoothie
Lunch - 8 small bananas
Snack - 4 navel oranges
Dinner - 7.5 large stalks celery, 5 oz. baby spinach, 4 pints grape tomatoes, 1 haas avocado (all eaten "straight", not cut up into a salad. sometimes I like it better that way!)
Total calories/caloronutrient ratio: 2325 calories, 80% carb, 7 % protein, 13% fat
Felt sort of cranky this morning, but it's amazing how much of this is all in the head: Louis brought in flowers for all of us at work this morning, and after that, things seemed so much better!
Wednesday, October 04, 2006
10/04/06
Woke up really refreshed.
Morning spin class.
Breakfast - about half a bag green seedless grapes
Lunch - 11 bananas in a smoothie
Afternoon - leftover salad from a meeting, 1 bag frozen raspberries, 1/2 bag frozen strawberries
Dinner - a zillion tomatoes (maybe 6 or 7 12-oz packages), 10 stalks celery
Morning spin class.
Breakfast - about half a bag green seedless grapes
Lunch - 11 bananas in a smoothie
Afternoon - leftover salad from a meeting, 1 bag frozen raspberries, 1/2 bag frozen strawberries
Dinner - a zillion tomatoes (maybe 6 or 7 12-oz packages), 10 stalks celery
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