Wow, what a freaking weekend. Honestly, I'm kind of glad it's over. This weekend wasn't my best, with nutrition or exercise. I was really stressed out with some personal stuff and lost focus a bit.. here's a brief recap:
Friday:
Good day! Went to the gym and jogged 1 mile on the treadmill at my lunch break, then did 3 1/2 miles with Nora when I got home from work.
Dinner: 1 Brat(no bun), sauteed mushrooms/onions/bell peppers and a few reduced fat kettle chips
Saturday:
Morning walk (3 1/2 miles) with Nora, grocery, gardening and Coney Island (yay!).
Food:
Breakfast/lunch: Protein shake around noon
Snack: About 5 each raspberries and grapes at the pool
Dinner: 2 (smal, about 2") pieces of thin crust pizza (chicken, roasted red peppers, spinach and tomato)
Sunday:
Summerfair at Coney Island followed by a movie at mom's then power washed my sidewalk/part of my patio (until I ran out of gas)
Food:
Breakfast: 2 cups of coffee and 1/2 piece of WW toast
Lunch: shared a veggie crepe (spinach, roasted red peppers, goat cheese) and a belgium waffle with my mom, Kristen and Nora
Snack: WAY too much Kettle Corn
Dinner: Mediterranean Chicken Pitas (recipe below)
Soo as you can see, not the best choices or correct portions. I have a tendency to let me emotions get the best of me and don't focus on myself when I'm depressed/stressed. BUT this is a NEW WEEK and it will be much better!!
I started a new training program today, called Couch to 5K. Basically, it claims that it will have you running a 5k (about 3 miles) in 30 minutes within 9 weeks. It's interval training with walking and jogging. I'm doing it on the treadmill as it's pretty hilly around my house and I'm not quite ready for that lol. Basically, you do 3 workouts per week and then it increases in jogging time every week. I did the first session this morning and it went really well!
Here's what I did today: (and will also be doing on Wed and Fri)
| WEEK 1 | ||
| TIME | ACTIVITY | SPEED |
| START | WALK | 3.40 |
| 5:00 | JOG | 5.00 |
| 6:00 | WALK | 3.00 |
| 7:30 | JOG | 5.00 |
| 8:30 | WALK | 3.00 |
| 10:00 | JOG | 5.00 |
| 11:00 | WALK | 3.00 |
| 12:30 | JOG | 5.00 |
| 13:30 | WALK | 3.00 |
| 15:00 | JOG | 5.00 |
| 16:00 | WALK | 3.00 |
| 17:30 | JOG | 5.00 |
| 18:30 | WALK | 3.00 |
| 20:00 | JOG | 5.20 |
| 21:00 | WALK | 3.00 |
| 22:30 | JOG | 5.50 |
| 23:30 | WALK | 3.00 |
| 25:00:00 | END |
Towards the end I started to test out faster speeds to see how I held up, and I did well! So, I think I'm going to try to do 5.5 jogging speed for all of the jogging intervals on Wednesday and Friday (and from here, out) :)
I also was feeling SO good that I added a 2 minute sprint after my final walk!
Looks like my goal of running a 5k may come sooner than I thought :)
With this program, I'm going to re-incorporate weight training on Tuesday and Thursday (whether at the gym or my house, we have a decent amount of weights at home) and, of course, continue with my Nora walks :)
I'm really excited about this! Have I mentioned that I'm really enjoying running? Because I am :)
Recipe:
Mediterranean Chicken Wraps
Whole Wheat Pitas
4 boneless/skinless Chicken Tenders
Baby Spinach Leaves
Tzatziki Sauce *recipe below*
Cherry Tomatoes, chopped
Banana Peppers, chopped
Red Onions, chopped
1tbs Balsamic Vinegar
1/2c Fat Free Feta Cheese
1tbs Garlic, minced
Granulated Garlic
-Grill Chicken (I used George Forman), seasoned with granulated garlic
-Heat pitas in a dry skillet over medium heat (1-2 minutes both sides), set aside on a plate
-Chop Tomatoes, Banan Peppers, Red Onions and mix in bowl.
-After chicken cooks and rests (about 5min), chop and add to veggie mix.
-Add balsamic vinegar, minced garlic to veggie mix and mix it all together
-Roughly chop the spinach
-If you have pitas with pockets, open the pocket, smear in some Tzatziki then spinach and veggie/chicken mix and eat! If no pockets, just smear the Tzatziki on one side then layer spinach and veggie/chicken mix, fold in half and eat!
*Tzatziki Recipe:
1sm container FF Greek Yogurt
1 Cucumber, grated and drained
Salt
1/2tbs minced fresh Dill
A few grates of Lemon Zest
1tbs EVOO
1tsp Granulated Garlic
-Peel and grate the cucumber into a sieve and rest over a bowl. Sprinkle with salt and let it sit drain for about an hour
-After cucumber is drained, combine all ingredients in bowl and mix. Taste and adjust seasonings to your liking
*This may not be a totally authentic recipe but I was making it from memory.. and I still thought it was good :)
Food Today:
Breakfast:
Choc Protein Shake w/ Skim Milk
Snack:
Low Carb Yogurt
Lunch:
1can Tuna w/ 1tbs Light Miracle Whip, 1tsp Mustard, 1tbs Sugar-Free Relish and squeeze of lemon juice
Protein Mousse
Snack:
approx 12 fresh raspberries
Weight Watchers string cheese
Dinner:
Chicken/veggies
So I did my weigh-in on Sunday morning and I lost 2.5lbs this week! Not quite the 5 that I've lost the past couple of weeks, but I was expecting a smaller result due to my holiday food choices and lack of exercising last week. Regardless, it's a step in the right direction and I'll take it! :)
Date: June 6, 2011
Weight: 263.5lbs
By the way - my birthday is officially less than 1 week away(on Saturday!).. what should I do to celebrate?
That's all for today, have a happy Monday! :)
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