Hey guys,
Hope everyone had a good week. Mine was full of excitement. I JOGGED MY FIRST FULL MILE THIS WEEK!!! Is that not awesome??? Also on the excitement side I talked with some people (my uncle and PT) about the food stuff and I have started a new journey with food. I joined Livestrong.com which has really helped me track all the foods, nutritional information and exercise! I am in love with that site!! Now I am looking at all the Livestrong stuff like duffle bags and ballcaps saying I wanttt itttt... LOL My uncle is the one who suggested "logging" my food. Eddie tracks his food by his Iphone through some other site but I heard about Livestrong first through him and Jamie. It is a truly remarkable site. Not only can you get into "my plate" where you can log all that stuff but it has support groups for various needs. You can even take "dares"!!! I took a 200 situp dare - 200 in a row! And I accomplished it. I didn't find it much challenging however there is a 100 push up dare that I don't know if I am ready for!
The PT has me on "eating six times a day" diet plan. When he first presented it I was like NO WAY! But I have only been on it like 5 days and it is working out pretty good. I am having to change the food he has listed because who likes cottage cheese- I mean come on (giggles). I have changed my eggs to egg whites. I bought turkey sausage and you know what it is really good! In between meals I eat protein bars or protein shakes-- yogurt too. Fruit has entered the picture- I try to eat it every day. I am having trouble getting enough veggies in so I have to work on that. He says that my meal should contain 50% carbs, 25% protein and 25% fat. I have great success with watching that and making sure it stays right around there- however I ate a banana the other day and it was nothing but carbs. I about had a heart attack because my pie chart didn't look the way its supposed to. When I ate the next time it evened out. You can really get obsessed with this stuff.
Ok- below are my workouts for the last week or so:
The PT has me on "eating six times a day" diet plan. When he first presented it I was like NO WAY! But I have only been on it like 5 days and it is working out pretty good. I am having to change the food he has listed because who likes cottage cheese- I mean come on (giggles). I have changed my eggs to egg whites. I bought turkey sausage and you know what it is really good! In between meals I eat protein bars or protein shakes-- yogurt too. Fruit has entered the picture- I try to eat it every day. I am having trouble getting enough veggies in so I have to work on that. He says that my meal should contain 50% carbs, 25% protein and 25% fat. I have great success with watching that and making sure it stays right around there- however I ate a banana the other day and it was nothing but carbs. I about had a heart attack because my pie chart didn't look the way its supposed to. When I ate the next time it evened out. You can really get obsessed with this stuff.
Ok- below are my workouts for the last week or so:
7/2/09
Track:
Laps 1-5 Walk fast
Laps 6-8 Jog
Laps 9-10 Walk
Laps 11-12 Walk half track/sprint half track <-- yeah- go me!
Laps 13-15 Walk straights and sprint ends
Laps 16-18 Jog
Laps 19-20 Walk
PT wanted to work on core exercises so we did the following:
Good Mornings 20lbs 2 sets of 12
Hyperflex 3 sets of 15
Lat Pulldowns 70lbs 3 sets of 12
Squats 2 sets of 20
Laterial Ab lifts 2 sets of 20
Bench Leg Lifes 2 sets of 15
Bosu Ball- Flat side 15 lb bar - curls while squatting 3 sets of 20
Bosu Ball- Flat side 15 lb bar- twists from side to front to side for 2 minutes
July 3, 2009
Walked six miles at Bernheim
July 4, 2009
Walked three miles at Bernheim
July 7, 2009
Track:
Lap 1 Walk
Lap 2 Jog
Lap 3 Walk
Laps 4-5 Jog
Laps 6-11 Walk 1/2 and Sprint 1/2 <--- WOW what is that!?
Laps 16-18 Jog
Laps 19-20 Walk
PT wanted to work on core exercises so we did the following:
Good Mornings 20lbs 2 sets of 12
Hyperflex 3 sets of 15
Lat Pulldowns 70lbs 3 sets of 12
Squats 2 sets of 20
Laterial Ab lifts 2 sets of 20
Bench Leg Lifes 2 sets of 15
Bosu Ball- Flat side 15 lb bar - curls while squatting 3 sets of 20
Bosu Ball- Flat side 15 lb bar- twists from side to front to side for 2 minutes
July 3, 2009
Walked six miles at Bernheim
July 4, 2009
Walked three miles at Bernheim
July 7, 2009
Track:
Lap 1 Walk
Lap 2 Jog
Lap 3 Walk
Laps 4-5 Jog
Laps 6-11 Walk 1/2 and Sprint 1/2 <--- WOW what is that!?
Lap 12 Walk Laps 13-17 Jog <--------------- HALF MILE!!!!!!!!!!!!!!
Laps 18-20 Walk
Leg Press 120 lbs 3 sets of 15
Leg Curls 40 lbs 3 sets of 15
Squats 3 sets of 15
Lunges 3 sets of 15
Leg Extension 40 lbs 3 sets of 15
7/9/2009
Track:
Lap 1 Walk
Laps 2-3 Jog
Laps 4-5 Walk 1/2 and Sprint 1/2
Lap 6 Walk
Laps 7-9 Walk 1/2 and Sprin 1/2
Laps 10-11 Walk
Laps 12-21 JOG <-------- ONE MILEEEEEEEEEEEEEE- GO ME GO ME GO ME
Laps 22-23 Walk
200 Ab Crunches <-- I beat the dareee.. I beat the dareeee :-p
Overhead Press 50 lbs 3 sets of 12
Internal Rotations 20 lbs 3 sets of 12
External Rotations 20 lbs 3 sets of 12
45 degree Donkey Calf Raises 90 lbs 3 sets of 15
Standing Calf Raises 50 lbs 3 sets of 15
Seated Calf Raises 45 lbs 3 sets of 12
July 11, 2009
Walked six miles at Bernheim
Now for my food calories! This is what I have logged on Livestrong since I started the new food plan (btw I have a free day each week that I can eat freely):
Anyone can view my food intake on Livestrong if they so desire. Thanks for all your support.
Love and Hugs,
me
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