Friday Leap Day

Today's Food:

Breakfast - cereal (3g), soymilk (6g) with half scoop protein powder (12g) and banana

Lunch - 2 spring rolls with peanut sauce (2g)

Snack - Protein Bar (20g)

Snack - 2 slice pumpernickel with earth balance (6g)

Snack - PB&J

Dinner - Pepperoni Pizza with Goat Cheese

3 Bean, Turkey, Pumpkin Chili

20 oz ground Turkey breast (600 cal, 2.5g fat, 0g carb, 140g prot)

2 Alarm Chili Mix (60 cal, 1.5g fat, 10g carb, 2g prot)

15 oz can pumpkin puree (140 cal, 1.75g fat, 31.5g carb, 7g prot)

4 oz green chilis (20 cal, 0g fat, 4g carb, 0g prot)

15 oz can great northern beans (280 cal, 0g fat, 59.5g carb, 21g prot)

15 oz can black beans (420 cal, 0g fat, 73.5g carb, 28g prot)

16 oz can light red kidney beans (350 cal, 0g fat, 77g carb, 24.5g prot)

15 oz can tomato sauce plus one can of water (105 cal, 0g fat, 28g carb, 0g prot)

2 - 14.5 oz cans diced tomatoes (245 cal, 2g fat, 56g carb, 7g prot)

diced onion and garlic

2Tbsp olive oil (240 cal, 28g fat, 0g carb, 0g prot)\

Saute onions and garlic in olive oil, brown turkey, dump in everything else, stir to combine and simmer for up to 4 hours.

Total 2460 cal, 35.75g fat, 339.5g carb, 229.5g protein

This makes a huge pot. I will estimate 12 servings.

205 cal, 3g fat, 28g carb, 19g protein

NRoL4W Stage 1 Workout B2

Here is today's workout:

Deadlift - 2X15 @ 38lbs.
I just got a barbell set and it has made deadlifts so much easier (form wise) than with dumbbells. I can definately lift heavier next time. I was being conservative since I was having so many form problems before. Getting a barbell seems to have solved that problem. I will start with another 10lbs next time and go from there.

Shoulder Press - 1X8 @15lbs and 1X10 @12lbs.
These things are not my friend! I get fatigued so quickly doing them and then as soon as I stop I feel like I could do 5 more. I don't know if I should take a short break in the middle of each set and them finish up the set or if I should just go with what I can do at one time. I'd drop weight but I have yet to feel fatigued or sore the next day as a result of these??

Pullover - 2X15@17lbs
This was definitely my max weight on this and I will not be increasing it next time! I did it, but just barely.

Lunge - 1X15@BW and 1X8@BW
Lunges are evil and I hate them. Plain and simple. I also suck at them HOWEVER today was tons better than before and I can totally tell that my strength is increasing. I might even start using weights pretty soon!

Swiss Ball Crunch - 1X10@10lbs on chest, 1X10@15lbs on chest
Next time I will start doing these with weights overhead instead of on my chest.

Food so far today:
I had a major carb craving when I got up this morning so breakfast consisted of

Scooter Cereal (3g), soymilk (6g) and baked oatmeal (6g)

My immersion blender broke so there is no protein shake in the cards today for PWO so I will have protein bar instead (20g) and a shake for my afternoon snack.

Lunch consisted of a PB&J sandwich(15g) and a banana (1g)

Snack - 2.5oz roast (28g), whole wheat roll (6g)

Snack - protein shake (14g) with soy milk (6g) and blueberries (1g)

Dinner - Chili (19g) (Total = 125g)

I will probably have a snack tonight. I have some errands to run and then I will probably go running depending on how cold it is.

NRoL4W - Week 2

Today got off to a rough start. Instead of breakfast I spent an hour cleaning up a mess DH made when his jeans got caught on the tap for the worm composter, which then flooding the hallway with worm tea. If you don't know what that means than you have no idea what my next hour entailed!

So because of that I didn't eat until 10:30. Needless to say I have been off all day. I was supposed to run tonight but it is storming out and simply have no desire to get on the gazelle tonight. Since I began running the gazelle is less and less appealing! LOL I am going to check the weather in a bit and see if it has passed. I doubt it has. But who knows, it's Florida and the weather is Bi-Polar. (Maybe I should be posting this in my other blog! LOL)

Food wise, once I actually got to eat, was okay

Breakfast - 2 pieces baked oatmeal (12g) and a banana

Lunch - boca burger (18g) on whole wheat bun (6g) and 4 turkey meatballs (18g)

Snack - protein bar (20g)

Snack - almonds (6g) and chocolate (1g)

Dinner - pork tenderloin (40g), red rice (3g) and carrots

That gives me 124 g of protein so far. I will have a protein shake in a bit which will be another 20g, for a total of 144 g today. Only 16g shy of my 160 goal. Not bad for having a bad day!!

I just checked the weather and there is 60% chance of rain for the rest of the night so no run for me tonight.

PSA - What are the draw backs to using the crockpot?

A crock pot is complete torment for an individual that is chronically hungry because she is lifting weights like a mad woman! I think that thing needs to find a home in the garage! I just can't take the smell of raspberry balsamic glazed pork tenderloin much longer. ;D LOL

Make your own hula hoop

Hooping.org

How to make a hula hoop


How to tape a hula hoop

NRoL4W - Stage 1 Workout A2

Today's workout was far more challenging than last weeks. I am slowly sorting out my weights. I am used to programs using more sets so the weights had to be lower to make it through 4, 5 and 6 sets. I am finding a real need to get heavier weights. I think I trip to Play it Again Sports is in the cards for tomorrow as I have maxed out the weights I have. It will be very cool to banish the 5 and 8 pound dumbbells from the rack!! I also really need to invest in a bar. The only problem is my tiny little workout space is not that conducive to a barbell. I think my bent row form would be tons better with a bar!

I did get a chin up bar from Walmart yesterday. It was only 11 dollars and according to the package it will hold 400 pounds. Now hopefully my 35 year old door frames will support my weight. I installed it at hip height just before today's workout so I could do an appropriate 45 degree push-up. It came with 2 sets of brackets so I will be able to move it up to a chin-up height as well. I think it will be a very useful gadget!

Today's workout consisted of:

Squats 2X15 with 20 pounds - I probably could have done more but the boys and I went on a 5 mile bike ride this morning and I am still having some lingering pain from a workout 2 weeks ago. (stupid Plie Squats From Hell!)

45 degree push-ups 1X12 and 1X11

Bent Row 1X15 with 20 pounds and 1X15 with 24 pounds - My lower back feels quit a bit of strain on this one so I really need to look into form here. If it wasn't for my lower back I could lift far more weight.

Step up 1X15 with 10(e) and 1X15 with 12(e) - This is another one that I am unsure of how to proceed. Right now I am using a low step but I am not sure if I should increase my step height or my weight first. Must research that as well!

Prone Jackknife 1X8 and 1X6 - My back gave out before anything else. I think I would do better with this one if I did it first. I am not sure how that would affect things if I changed the order of the exercises??

Body Fat Calculator

Runner's World has a Body Fat Calculator. I really am not sure about it though. It says I have 28% body fat and I really expected it to be higher. Who knows, maybe it is right. Try it out for yourself.

Here is another one.

Here is another one.
This one seems the most accurate. It was very close to what I expected.

The first one was much lower than I expected (28%), the second one was much higher than I expected (53%) and the third on was JUUST right (41%). Sorry I couldn't resist the Goldilocks reference. I was expecting the mid to upper 30s so 41% seems about right.

Animated Exercise Examples

This is such a cool site it deserves a post of it's own!!!

Animated Exercise Examples

Just move your cursor over the exercise and the little stick guys demonstrate it for you. How cool is that????

It isn't much help if you are looking for form information but if are looking for an example of what to use for which muscle group or simply have no idea what a "jack knife" is, it is great.

Turkey Breakfast Meatballs - My Version

Here are my version of breakfast meatballs.

20 oz ground turkey breast
1/2 cup chopped pecans
1/2 medium red onion finely diced
1 medium to large granny smith apple (1/4 inch dice)
1 tsp maple extract
1/2 cup egg beaters
1 tsp kosher salt
2/3 cup Panko bread crumbs

Mix all ingredients thoroughly and shape into 34 - 1 inch balls. Place on a cookie sheet. Bake at 425 degrees for 15 minutes.

Each meat ball has 39 calories, 3g fat, 2g carb and 4.5g protein

What I will do differently next time:
I will probably grate 1/2 the apple and dice 1/2 the apple. I like the contrast in texture of the diced apple but it makes the meatball a bit hard to hold together. I will also try replacing the pecans with 1/4 cup flax seeds. The pecans didn't add the texture I was hoping for and flax seeds are healthier. That will probably help them hold together a bit better as well. Lastly I will add more maple extract, 2 tsp probably. I really wanted that distinct breakfast flavor. Once they cool I will know for sure. It might come through better once they are cold.

NRoL4W - Day 2

Today is a rest day so no weights today. After the boys go to bed I will be running as long as the weather is good. I am in Week 2 of the running plan. I am doing it on the Gazelle. I have decided that the middle day, which is today, I will run for real using the previous weeks interval times. I don't think my knees are quite ready for running for real everyday yet.

I really don't feel much of yesterday's workout with the exception of the prone jackknife. However, I am STILL feeling the Plie Squats From Hell that I did on Monday. I have a feeling the lunges I am supposed to do tomorrow will be pathetic. I was never good at doing lunges anyways. Perhaps it is because I can't think of anything nice to say about them EVER. I am fairly positive I would prefer to do more jackknives than lunges. But, alas, they work different areas so I can't justify it! LOL

I am not really looking too hard at my eating at the moment. I am eating really good, healthy stuff and I am finally starting to feel better but I am not watching my protein much right now. I am going to start tomorrow though.

My make ahead dishes for the next few days are:

1. Avocado Hummus (I posted the recipe already)
2. Quinoa Tabbuleh (Will post the recipe soon)
3. Egg cups with Breakfast meatballs - The idea is similar to an inside out scotch egg. (I will post the recipe if they are edible
4. More Baked Oatmeal (I posted the recipe already)

Dinner tonight will be Orange Sesame Glazed Chicken Breast, baked Spaghetti Squash with sesame soy dressing and green beans.

12 week Endurance Building Running Plan

This is the running program I am using while training for a 5K in May and another one in October. C25K and Runner's World have shorter (8 or 9 week) programs but I couldn't do them in the beginning. So I made my own up and stretched it out over 12 weeks. The third column refers to the time that will show on the stop watch when you are finished with that interval. I would guess that if you are already a runner or at all athletic you could probably start with week 3. The total times range between 20 and 23 minutes. You could certainly add more time by adding an extra interval or two before the final cool down. Also, I do not intend to do high intensity intervals with this. If I do in the future I would likely double the warm-up and cool-down time.

12 Week Endurance Building Running Plan

Week 1
Warm Up	3 min	3:00
Run	30 sec	3:30
Walk	90 sec	5:00
Run	45 sec	5:45
Walk	90 sec	7:15
Run	30 sec	7:45
Walk	90 sec	9:15
Run	45 sec	10:00
Walk	90 sec	11:30
Run	30 sec	12:00
Walk	90 sec	13:30
Run	45 sec	14:15
Walk	90 sec	15:45
Run	30 sec	16:15
Walk	90 sec	17:45
Run	45 sec	18:30
Cool Down	3 min	21:30
Week 2
Warm Up	3 min	3:00
Run	60 sec	4:00
Walk	90 sec	5:30
Run	45 sec	6:15
Walk	90 sec	7:45
Run	60 sec	8:45
Walk	90 sec	10:15
Run	45 sec	11:00
Walk	90 sec	12:30
Run	60 sec	13:30
Walk	90 sec	15:00
Run	45 sec	15:45
Walk	90 sec	17:15
Run	60 sec	18:15
Cool Down	3 min	21:15
Week 3
Warm Up	3 min	3:00
Run	60 sec	4:00
Walk	90 sec	5:30
Run	90 sec	7:00
Walk	90 sec	8:30
Run	60 sec	9:30
Walk	90 sec	11:00
Run	90 sec	12:30
Walk	90 sec	14:00
Run	60 sec	15:00
Walk	90 sec	16:30
Run	90 sec	18:00
Cool Down	3 min	21:00
Week 4
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	90 sec	6:30
Run	90 sec	8:00
Walk	90 sec	9:30
Run	2 min	11:30
Walk	90 sec	13:00
Run	90 sec	14:30
Walk	90 sec	16:00
Run	2 min	18:00
Cool Down	3 min	21:00
Week 5
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	60 sec	6:00
Run	2 min	8:00
Walk	60 sec	9:00
Run	2 min	11:00
Walk	60 sec	12:00
Run	2 min	14:00
Walk	60 sec	15:00
Run	2 min	17:00
Cool Down	3 min	20:00
Week 6
Warm Up	3 min	3:00
Run	2 min	5:00
Walk	60 sec	6:00
Run	3 min	9:00
Walk	60 sec	10:00
Run	2 min	12:00
Walk	60 sec	13:00
Run	3 min	16:00
Walk	60 sec	17:00
Run	2 min	19:00
Cool Down	3 min	22:00
Week 7
Warm Up	3 min	3:00
Run	4 min	7:00
Walk	60 sec	8:00
Run	3 min	11:00
Walk	60 sec	12:00
Run	4 min	16:00
Walk	60 sec	17:00
Run	3 min	20:00
Cool Down	3 min	23:00
Week 8
Warm Up	3 min	3:00
Run	4 min	7:00
Walk	60 sec	8:00
Run	5 min	13:00
Walk	60 sec	14:00
Run	4 min	18:00
Cool Down	3 min	21:00
Week 9
Warm Up	3 min	3:00
Run	6 min	9:00
Walk	60 sec	10:00
Run	5 min	15:00
Walk	60 sec	16:00
Run	6 min	22:00
Cool Down	3 min	25 min
Week 10
Warm Up	3 min	3:00
Run	8 min	11:00
Walk	60 sec	12:00
Run	7 min	19:00
Cool Down	3 min	22:00
Week 11
Warm Up	3 min	3:00
Run	10 min	13:00
Walk	60 sec	14:00
Run	5 min	19:00
Cool Down	3 min	22:00
Week 12
Warm Up	3 min	3:00
Run	12 min	15:00
Walk	60 sec	16:00
Run	3 min	19:00
Cool Down	3 min	22:00