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I'm not just about the food. I made this evergreen wreath and several others for the holiday season. I get the greens from our local yard waste and recycle them. :-)Cardio was walking/jogging through the neighborhood. Strength TrainingJackknife & Pushup 1 set - 11 reps, 2 sets 9 reps;
I still have problems balancing on the ball, I think I need a smaller ballChin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor. Everyday I do a couple without the chair, but at 170 lbs, I don't seem to make much progress at this. On Cybex equipment assisted lift, I can pull up 120-130 lbs for six reps, but that's a far cry from 170 lbs. Lunge, curl, Press - 3 sets 16 repsToe Tappers - 3 sets 14 taps each legSquat, Curl, Press 3 sets 12 repsFront Dual dumbbell Raise 3 sets 12 repsNutrition -
Breakfast - 1/2 small grapefruit (they are terrific right now), Spinach Omelet with 1 whole egg + 2 egg whites, 2 cups spinach nuked, 1/2 c peppers, 2 shrooms
No morning Snack
Lunch - Mexican salad using my homemade salsa & small cold grilled chicken breast
Afternoon Snack - 1/2 c Edamame
Dinner - Sauteed Salmon Burger, Mixed Greens with tomatoes, carrots, peppers, & cauliflower. I used fresh wild salmon instead of the canned stuff and made this like we get in Norway
No evening snack
Cardio was walking/jogging through the neighborhood. Strength TrainingJackknife & Pushup 1 set - 11 reps, 2 sets 8 reps;
I still have problems balancing on the ball, I think I need a smaller ball but I still haven't gotten another oneChin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor. Every day I try it a couple times without the chair but I'm not any more controlled in spite of my efforts.Lunge, curl, Press - 3 sets 14 reps -
evidently it wasn't a typo yesterday to do 12 reps but
these are easy Toe Tappers - 3 sets 12 taps each leg,
also easySquat, Curl, Press 3 sets 11 reps,
also easyFront Dual dumbbell Raise 3 sets 11 repsNutrition -
==> I think there is something missing in my nutrition as I have been waking up several times almost every night with severe cramps in my lower legs. A couple times I've had to get up to walk it out. This is not a problem I normally have. I take a B-Complex vitamin as I don't process vitamin B properly, but that's the only thing I take.
Breakfast - 2 hard boiled eggs and a couple of pickles slices, needed the variety and this is a favorite breakfast
Morning Snack - 1/2 c of blackberries
Lunch - Green Salad with grape tomatoes, carrots, & canned tuna with a little olive oil & lemon
Afternoon Snack - 1/2 Honey Crisp Apple
Dinner - Same as Lunch. This is boring beyond belief.
Sunday's "Fun" Cardio was limited to an hour walk around the neighborhood. We had six inches of snow (our unlucky neighbors in Philly had closer to 2 feet) which required me to use my super duper snow blower to clear our snow as well as three neighbors' driveways. My husband is unable to help at all right now as he had shoulder surgery on December 10th for a torn labrum. He is recovering, doing PT several times daily at home as well as outpatient PT, but is unable to drive and do various other activities for the time being.
Worked out from home today. Walk & jog the neighborhood roadCardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home as I need to go back and forth between an exercise room and the equipment room at the fitness center.Strength TrainingJackknife & Pushup 1 set - 10 reps, 2 sets 8 reps;
I still have problems balancing on the ball, I think I need a smaller ballChin-downs 3 sets - 10 reps, this is still pretty much dropping straight to the floor, I keep one foot on the edge of chair and carefully lower myself to the floor.Lunge, curl, Press - 3 sets 10 repsToe Tappers - 3 sets 10 taps each legSquat, Curl, Press 3 sets 10 repsFront Dual dumbbell Raise 3 sets 10 repsNutrition - Breakfast - Coach Rylan's hot cereal of oats, wheat germ, flax seed, sliced almonds, sunflower seeds, raisins, and cooked quinoa.==>I was happy to see "Inca Rice" added to our diet. I must remember to send Coach the recipe for Quinoa Stew with Corn and Zucchini.No Morning Snack - wasn't hungry and forgot about it as I was very busyLunch - Spinach Salad with mushrooms, a hard boiled egg, and a little sliced chicken breast, plus a little oil & lemon juice dressing==>
I was happy to see the addition of hard boiled eggs
Afternoon Snack - 1 cup of broccoli, carrots, & celery
Dinner - Stir Fry of broccoli, mushrooms, bok choy, & chicken breast with a trace of soy sauce
No Evening Snack
Worked out from home today. Walk & jog the neighborhood road
Cardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home
Strength Training Jackknife 1 set - 12 reps, 2 sets 11 reps Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, but I don't expect to do real chin-ups until I drop at least 20 lbs. more.
I keep one foot on the edge of chair and carefully lower myself to the floor.Alternating Lunges with Curl - 3 sets, 20 reps -
absolutely the easiest thing of this trainingPushups (superset) 3 sets 11 reps/
Dumbbell Bench press on Ball 11 repsSquat, Curl, Press 3 sets 12 repsBand Rotations on Stability Ball 3 sets 13 reps
There is no way that I can just bump up the reps by one every day. I push myself to failure and that's the best I can do.
Salsa Class from 8 - 10 PM ON2 with Open Shines and Partnerwork
Nutrition -
Breakfast - 2 Eggs Up with 2 T Homemade Salsa - pretend I have Huevos Rancheros
Morning Snack - 1 C of Fresh Blackberries ( I don't buy into the "Eat Local" when stuff like this is in season somewhere - Don't get me wrong, I eat local food when it's "in season", but I'm not about to give up bananas, grapefruits, mangoes, etc. as they can't be grown local to me. :-) )
Lunch - Mixed Greens, grape tomatoes, & baby carrots with a touch of lemon & olive oil; 3 oz. roast chicken
Afternoon Snack - 1/2 honeycrisp apple
Dinner - Grilled Tilapia & a salad of mixed greens with tomatoes, carrot, and raw broccoli (hey, it's my birthday)
No Evening Snack
Cardio was walking/jogging through the neighborhood. This isn't as efficient as at the fitness center, but strength training is just easier at home
Strength Training Jackknife 1 set - 12 reps, 2 sets 11 reps Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, but exhausting,
don't expect to do real chin-ups until I drop at least 20 lbs. moreAlternating Lunges with Curl - 3 sets, 18 repsPushups (superset) 10 reps/
Dumbbell Bench press on Ball 3 sets 10 repsSquat, Curl, Press 3 sets 12 repsBand Rotations on Stability Ball 3 sets 13 reps
Nutrition:
Breakfast - 1/2 C Cooked Oatmeal with 1T almonds, 1/2 T flax seed - no Stevia as that leaves a disgusting after taste, 1/2 apple
Morning Snack - 1/4 c plain yogurt & 1/4 c blueberries
Lunch - Small green salad with green peppers & broccoli, 2 oz. turkey breast on the side; 1/2 apple
No afternoon snack as I forgot about it
Dinner - Leftover baked scallops, nuked asparagus, & a small green salad
No Evening Snack
Worked out from home again today. Walk & jog the neighborhood road
Cardio - warm up then 4 sets of high intensity, low intensity
Strength Training Jackknife 3 sets - 11 reps Chin-downs 3 sets - 10 reps, this is pretty much dropping straight to the floor, not very controlled,
but exhaustingAlternating Lunges with Curl - 3 sets, 16 repsPushups (superset) 10 reps/
Dumbbell Bench press on Ball 3 sets 10 repsSquat, Curl, Press 3 sets 12 repsBand Rotations on Stability Ball 3 sets 12 reps
Made up Belly Dance Class I missed a few weeks ago
Nutrition -
Breakfast - 1/3 Smoothie
Morning Snack - 1/6 Smoothie
Lunch - 1/2 Can White Tune, red & green pepper strips, a dill pickle spear, 1/4 c garbanzo beans on greens; 1/2 apple
Afternoon Snack - 1/2 C carrots & raw broccoli
Dinner - Baked Scallops; roasted butternut squash; small green salad with veggies
