WAKE UP FREE

Best lunch ever! Greek salad. 300 cals, tons of veggies. ...

Fri, 18 May 2012 20:55:29 -0400

Best lunch ever! Greek salad. 300 cals, tons of veggies. Probbly too many veggies as this was a 7 cup tupperware!

Ran

Mon, 07 May 2012 23:59:51 -0400

Ran 4 miles in 30 minutes today!

Even after standing and lifting for 8 hours at work.

What’s gotten into me? I think toning and intervals are my best friend.

Made my goal!

Tue, 01 May 2012 12:29:13 -0400

I have officially moved my regular running pace up to 8.5 minutes per mile aka 7mph! I think that swapping 2 runs per week with the elliptical and interval training really helped! Soooo excited

I love grocery day.

Tue, 01 May 2012 02:45:58 -0400

I love grocery day.

I am vowing to not tan all summer. Sure I can go out in the sun but I must wear sunscreen and I...

Mon, 30 Apr 2012 23:59:31 -0400

I am vowing to not tan all summer. Sure I can go out in the sun but I must wear sunscreen and I must do my best to take care of my skin. I went for a 45 min run in the sun on Saturday and burnt. If we’re all so concerned about keeping our bodies healthy we should take care of our skin, too!

Yesterday I did 8km in 45 mins. I’m getting there. I want to be able to run at 7 mph...

Sun, 29 Apr 2012 13:16:00 -0400

Yesterday I did 8km in 45 mins. I’m getting there. I want to be able to run at 7 mph comfortably by the end of may. Slowly building up to it.

Bought these shorts today, awesome? Yes. The compression lining...

Sat, 28 Apr 2012 02:01:33 -0400

Bought these shorts today, awesome? Yes. The compression lining is the teal color on the outside and so are the strings. Bubblegum ice cream.

Is this just my inevitable shape? Time to tone. My knees are...

Sat, 28 Apr 2012 00:03:10 -0400

Is this just my inevitable shape? Time to tone. My knees are nobby, thy just point like that. I think that may be the reason I have hip and knee problens? Who knows…

So this has been my week so far! Sunday- hiked the second...

Fri, 27 Apr 2012 18:58:52 -0400

So this has been my week so far!
Sunday- hiked the second largest granite cliff face in the world. The entire trip was about 4 hrs of hiking- about 90% was practicall straight up or down. Tough but so worth it. The best part was running the way down through a creekbed path and then running for 10 minutes to the flat path to the car. Didn’t want to stop.
Monday- recovery
Tuesday-30 min at 6mph with strength.
Wednesday-45 min at 6.5 mph with strength.
Thursday- 30 min at 6.5 mph + 30 min elliptical and strength.
Friday- 40 min at 6.5 mph + strength.
I’m addicted. As usual. Going for a hike tomorrow- might do a 30 min run in the morning- who knows!

Positive

Fri, 27 Apr 2012 01:06:50 -0400

I did an hour of cardio today. 30 minutes on the elliptical and 30 minutes of interval training at an approximate average of 9 min per mile. Burned about 500. I feel amazing and I’m still netting 1000 calories. Mind you I stand for 8 hrs a day and lift heavy things but I don’t count that in my activity. So I ate 1500 calories today because I burned 500. I’m going to force myself to eat like normal. It will be hard but I know it’s best.

Zucchini Chocolate Chip Post-Workout Protein Breakfast...

Thu, 26 Apr 2012 01:30:22 -0400

Zucchini Chocolate Chip Post-Workout Protein Breakfast Muffin

(approx’ 200 calories, 5g fat, 33g carbs, 3g fibre, 15g sugar, 11g protein)

Okay, so I know these are high in sugar but I am out of stevia and I had to use brown sugar. Do as you please to substitute the brown sugar in my recipe. In the morning I have a small smoothie when I wake up then go to the gym and directly after I have to go to work so I need something convenient but which still provides me with some protein and some sort of it’s-the-morning-it’s-okay-to-feel-blah perk me up in the form of chocolate chips so I don’t pig out on something sweet later.

Here’s what you need…

1 cup flour
4 tbsp soy protein powder
2 tbsp chia seeds
1/4 cup brown sugar
1/4 cup semi sweet chocolate chips
1 egg
3 tbsp egg whites
3/4 cup unsweetened applesauce
1 small zucchini (about 3/4 cup shredded)
3/4 tsp baking soda
1 tbsp vanilla

Combine flour, baking soda, protein powder, chia seeds and sugar. Grate zucchini and mix into wet ingredients. Combine both mixtures together. If it’s too dry, add more applesauce. Bake at 350 degrees until golden brown-about 25 minutes.

Today’s Lunch Sweet and Spicy Shrimp...

Wed, 25 Apr 2012 16:21:58 -0400

Today’s Lunch

Sweet and Spicy Shrimp Vermicelli

(approx’ 355 Calories, 32g protein, 6g of fat, 4g fiber, 40g carbs, 159% daily vit A, 264% daily vit C, 31% daily iron)

What you need…

1 tbsp cornstarch
4.5 oz shrimp
1 tbsp hellman’s light mayonnaise
1 tbsp sweet thai chilli sauce
1/3 of a medium onion, chopped
1/3 of a red pepper, chopped
1/2 of a small pepper, grated
as much green onion as you like
1/2 tsp cayenne pepper
lemon juice

How to make it…

Prepare vegetables and thaw shrimp. Coat shrimp with cornstarch.
Sautee vegetables on a non-stick pan. Add shrimp.
While the shrimp and vegetables are cooking, boil vermicelli noodles.
When shrimp has browned and noodles are cooked (this happens quickly) fork out the vermicelli noodles and squeeze lemon juice overtop. I like to cut my noodles up so it is easier to eat.
In the pan, add mayonnaise, sweet chilli sauce and cayenne pepper. Coat.
Pour shrimp and vegetables on top of noodles. Top with grated carrot and green onions.

I have shifted my calorie limit up to 1000 per day. I know this is still bad but since I have been...

Wed, 18 Apr 2012 16:10:38 -0400

I have shifted my calorie limit up to 1000 per day. I know this is still bad but since I have been restricting at 850 for the past year or so I think it is a good start. I want to lose 5 pounds in a month. I want 110 so badly.

New workout plan

Fri, 13 Apr 2012 12:46:43 -0400

I’ve come to the sad realization that my usual workout of 30 min runs 5x a week has left me at a plateau- it was too repetitive!
Here’s what I’m trying now…

Everyday:
Side leg lifts- 30 reps per leg
Reverse crunches- 50 reps
Squats- 30 reps
Crunches- 50 reps
Plank- 4x 30 seconds
Wall sit- 4x 30 seconds
Push ups- 40 reps

Day 1:
Run 45 minutes at 6mph

Day 2:
20 minutes elliptical
20 minutes HIIT

Day 3:
No cardio but 2x the strength training

Day 4:
Run 45 minutes at 6mph

Day 5:
20 minutes elliptical
20 minutes HIIT

Day 6/7 (weekend):
One day can be a rest with 2x strength training and one day can be tennis or hiking with the man. :) Interchangeable.

How to:

Thu, 05 Apr 2012 02:55:22 -0400

Does anyone have any tips on getting me from 115-105?

I currently run 15 miles per week on average. Maybe I should do some weights? Change up my diet? I’d love any feedback…

I’m back. I am pmsing and I weigh 115. I’m at such a plateau between 111-115. I know...

Tue, 03 Apr 2012 18:46:35 -0400

I’m back.
I am pmsing and I weigh 115. I’m at such a plateau between 111-115. I know that to be lower I would have to resort to extreme measures though or trial and error with different foods.
I’m trying. Still running religiously- I just haven’t been counting calories which is where I falter. It’s so hard to go back to 850, so hungry.

Update

Mon, 27 Feb 2012 18:03:28 -0500

I’m getting faster at my 30 minute runs. This means more calories burnt! I’m going to try for a 45 minuter if the weather holds up on Friday. I keep fluctuating between 110-115 lately but I know this is because of birthday meals and family dinners but I’ve also been running regularily and my leg muscles/bum muscles are hard as rock. Feels good. I’m also noticing core muscles abd I guess that’s just furthur results of running 5 days a week consistently. I’m going to look gooood this summer!

I am

Sat, 18 Feb 2012 14:54:31 -0500

I am 111 lbs.

I guess my hard work running 6 days a week has paid off and my period weight has left me. I have gone from 135 last may to 111 today. I feel good. Time for a workout!

Well, I got back from shopping and my gym was closed? I guess they changed their hours…...

Sat, 18 Feb 2012 01:14:44 -0500

Well, I got back from shopping and my gym was closed? I guess they changed their hours… That’s nice I guess… For them.

So I didn’t eat dinner. Ended today at 600.

In

Fri, 17 Feb 2012 23:33:32 -0500

1 1/4 cup pinepple-93
All bran bar-130
Greek yogurt-67
Raspberries-32
Oatmeal-38
Total=360

Going shopping and then going to the gym after. I’m thinking 30 mins running, 20 mins elliptical. I hate the elliptical- I think it’s lazy, but I feel like I have no ass from running so much so maybe it can help tone me up.