Kelly's Army ready...

[frogmedic]

9 Feb 10

Cardio:
- Walk 4 miles

Strength Training (using exercise ball and resistance band); 2 sets, 10 4-count reps:
- Thigh push-up (ball)
- Bridging chest press (ball)
- Prone back extension (ball)
- Seated row (ball/band)
- Squats (ball)
- Wall squats (ball)
- Assisted single leg lower lift (ball)
- Assisted core flexion (ball/band)
- Overhead tricep extension (ball/band)
- Overhead tricep extension (ball)

* 25 push-ups
* 35 crunches


Very bad day for me. I woke up cranky as all get out. I threw on workout clothes, shoes and was working out within 10 minutes of waking up. I did cardio and then went right into strength training - 2 straight hours of physicial exercise and I'm still cranky lol. I'm usually a cheery person (except that first hour after waking up, I'm not a morning person), but twice in the past week I have been only inches from seriously pissed off. I know its because I'm quitting smoking (on day 9 without one!), but hopefully this is the last day like this. Its messing with head!

I have been working out 5 days a week and sticking to a caloric budget since Dec 29th. I am only losing 0.5 lbs a week though (6 the first week and 4 the second, 0.5 lbs every week since). I want to up exercise, but I'm seriously so busy during the rest of the day, I don't want to exhaust myself before day even really starts, so I'm working up to grueling workouts so I can handle both exercising 2 hours a day and work and college and volunteering and studying and....As far as diet, I need a little tweaking, but I don't think much. I am within a healthy calorie range, I eat full servings of fruit/veggies, dairy, whole grain (and fiber of course!), I'm almost there with protein. fat intake is still a little high, but I try to stick to healthy fats any time I can. And, since Dec 29th, I have only gone out of calorie range 4 times. Last night being one of them (you try fighting cravings when you're quitting smoking and PMSing!), but I don't feel in the least bit guilty for it because I know the rest of diet is better than most.

Supposedly, if you create a 500 calorie deficit per day, you should lose 1 lb a week. I'm creating about a 1,000 calorie deficit between diet and exercise daily which means I should be losing ~2 lbs/week. If I didn't have a time frame, I would be perfectly happy with 0.5 lbs a week. But at that rate, it would be some time next year before I could go to the recruiters.

So of course, in cranky state, I wanted to just quit...lol. Grumbled at myself about it the whole time I was walking 4 miles

If you've read this far into rant, thanks!

[cassiegose]

Hi Kelly,

First... Thank you for your service to our country!

Second... The easiest way to make stretching a part of your routine is to FORCE yourself to stretch after every workout. Just don't give yourself the option to skip the stretching. Its important so really make an effort to get in atleast a few stretches after workouts.

Third.. how many calories are you taking in each day? If you show an example of your typical diet i might be able to help in that area.

Fourth... GREAT JOB on quitting the smoking! Yay you!!!

Cassie

[frogmedic]

Hi Kelly,

First... Thank you for your service to our country!

Second... The easiest way to make stretching a part of your routine is to FORCE yourself to stretch after every workout. Just don't give yourself the option to skip the stretching. Its important so really make an effort to get in atleast a few stretches after workouts.

Third.. how many calories are you taking in each day? If you show an example of your typical diet i might be able to help in that area.

Fourth... GREAT JOB on quitting the smoking! Yay you!!!

Cassie

Aww shucks ma'am, serving 'twern't nothin'....

I appreciate the offer to help me with diet and I will take you up on it, just not today. Yesterday I was too busy to do more than just read the replies really quick and today I woke up with a massive headache. I have taken some ibuprofen and am going to wait about an hour to see if it goes away or at least gets down to a dull roar. If it does, back to the grindstone of working out, if not, I'm not working out today. And for anyone who might possibly say exercise will help a headache, you deal with the sensitivity to light and sounds that create nausea!!

[frogmedic]

10 Feb 10

Walk 4 miles
* 25 push-ups
* 35 crunches


I was really sore and muscles were exhausted all day. On Monday I increased distance by one mile and found it to be easy. I was wondering if I made things too easy until I walked on Wed morning. Then it all caught up with me and I realized I'm going at the right pace

[frogmedic]

NOTHING!!!!! * Headaches suck!






* subject to change if the meds kick in!

[Nokie173]

Headaches... ouch... I know what you mean!!! It kills me!

[frogmedic]

Thanks for all the well wishes on the smoking, its awesome to get support from where ever I can since its so difficult. Congrats to you brenty, one year is awesome!

[frogmedic]

15 Feb 10

Walk 4 miles
* 25 p/u
* 35 crunches


I seriously got butt kicked by that headache. It lasted for a total of 4 days. The first and last days were bearable, but the middle two were a heck of a lot of pain. I very rarily ever get headaches (or sick for that matter) nor have I ever gotten a headache that badly. I took off of work and school on Friday and just laid in bed doing nothing. Of course, since head hurt like heck I was beyond the point of caring what I ate. So I ate very poorly for a few days - fast food since I could call friends to have them bring it to me. Hopefully it won't do too much damage

I actually stretched today! Ok, so it wasn't a full stretch and I know I could have done more, but I remembered to do it. I started stretching (got the legs stretched out) and then got distracted and forgot all about stretching until an hour later. One step closer though!

I am going to post what I eat today tomorrow for you cassie. If I wrote what I ate lately, we'd all have a good laugh!

[Noosk]

Glad to see you're feeling better! I HATE running too. I like brisk walking, cross training etc. but I cannot stand running. I think knees and hips are shot after all the years of dancing and now with the excess weight so it hurts!! Anyway just wanted to let you know you're not alone! Keep going, keep strong!
Noosk

[frogmedic]

Glad to see you're feeling better! I HATE running too. I like brisk walking, cross training etc. but I cannot stand running. I think knees and hips are shot after all the years of dancing and now with the excess weight so it hurts!! Anyway just wanted to let you know you're not alone! Keep going, keep strong!
Noosk

Hahahaha, I'm so glad someone else admitted it! When you talk to people who work out regularly, they look at you like you're crazy if you don't enjoy running. I'd rather dig through the dump looking for a needle wearing nothing but a swim suit (get dirty all over) than run! Hehehehe....

[frogmedic]

16 Feb 10

Cardio:
- Walk 4 miles

Strength Training (using exercise ball and resistance band); 2 sets, 10 4-count reps:
- Thigh push-up (ball)
- Bridging chest press (ball)
- Prone back extension (ball)
- Seated row (ball/band)
- Squats (ball)
- Wall squats (ball)
- Assisted single leg lower lift (ball)
- Assisted core flexion (ball/band)
- Overhead tricep extension (ball/band)
- Overhead tricep extension (ball)

* 25 push-ups
* 35 crunches



I stretched! I'm so proud *sniff* LOL Looking forward to when I switch up strength training routine, I'm getting bored with it already. Wish I had the time to take a class like tae kwon do or even something like salsa dancing! Something that keeps your heart pumping and is FUN! Oh well, not everything in life that is good for you is fun

[frogmedic]

For Cassie:

Here is what I ate yesterday, hope I don't get too in detail, I just wanted to be clear!

crystal light - 60 calories
bacon - 135 calories
eggs - 150 calories
whole wheat bread - 110 calories
cottage cheese - 110 calories
pineapple - 70 calories
Chinese shrimp salad - 350 calories (shrimp, lettuce, oil dressing, almonds, ramen noodles)
chicken salad - 240 calories (chicken, mayo, cranberries, cucumber)
whole wheat bread - 110 calories
hummus - 75 calories
pita chips - 130 calories (homemade: pita bread, olive oil, garlic powder)
chocolate - 170 calories

Calorie total - 1710


I have been trying to eat protein every main meal and as much fiber as I can throughout the day (between bread, fruit and veggies). I do eat bacon for breakfast every single morning. I also use one tablespoon of miracle whip a day, I love mayo...I refuse to give either one of those up, so don't even try! I try to eat 4-5 servings of fruit/veggies a day and I always allow myself up to 200 calories for dessert. If I don't, I'll end up pigging out later on sweets.

Is this good? I know one day of food doesn't give you a full idea of diet, but I try to stick between 1400 - 1800 calories a day, although somedays I can barely make 1200 calories and others its darn near impossible to stay below 1800.

[cassiegose]

Hi Kelly,

Diet doesn't look too bad. Is there any way you could switch to turkey bacon? That has less fat in it than regular. Are the pita chips whole wheat? I would make them whole wheat if possible.

How do you feel on that amount of calories? That might be a little on the low side... Would it be possible to add something like cottage cheese or greek yogurt with a bit of peanut butter to the last meal of the day, like before bed? Get you closer to 1900-2000 calories.

[frogmedic]

Thanks Cassie! Like I said, it depends on the day if those calories seem too low. Like today, I'm barely at 1200. I have been snacking all day, but with work, school, etc, I only had time for snacks, not full meals (except breakfast). I feel completely sated and not in the least deprived. I can't imagine trying to eat anything else today. But other days, I cannot stop myself from eating more than I really should. I try to pay attention to hunger cues. Its just kind of odd that somedays I have to force myself to eat above the bare minimum you're supposed to ever eat and other days I'm so fricken hungry I could literally eat for an hour straight and not feel full enough. That is biggest issue with diet - either not being hungry or feeling like I'm starving. I try to eat whenever I feel hungry so I don't end up having to deal with all the fun things that comes along with depriving yourself. Its just somedays I literally get sick to stomach at the thought of taking just one more bite of anything (including the horribly bad for you yummy things we shouldn't eat on a regular basis). Any clue why appetite is like this? Is it something I can or do I just have to live with it? lol

And I knew bacon wouldn't be left alone! I tried turkey bacon, a few different brands and that is some of the nastiest stuff I have ever eaten. And thanks Les for the suggestion of canadian bacon, but that tastes too much like ham to me and I can't stand ham...lol. I do get the center cut bacon (and lowered sodium!) to try to reduce the fat (the bacon I'm eating now isn't, but that was sister's fault, she bought it!).

Oh, and the pita bread is whole wheat. I would eat whole grain everything if they made it, but sister doesn't like whole grain, so we compromised with whole wheat for anything we can get it in.

Thanks for the help and suggestions guys!!!

[frogmedic]

Cardio:
- Walk 4 miles

Strength Training (using exercise ball and resistance band); 2 sets, 10 4-count reps:
- Thigh push-up (ball)
- Bridging chest press (ball)
- Prone back extension (ball)
- Seated row (ball/band)
- Squats (ball)
- Wall squats (ball)
- Assisted single leg lower lift (ball)
- Assisted core flexion (ball/band)
- Overhead tricep extension (ball/band)
- Overhead tricep extension (ball)

* 25 push-ups
* 35 crunches


I'm starting to get worn out working out. Today I had to guilt trip myself into doing strength training after I finished walk. After I was done with it all, I could barely walk up or down the stairs - which sucks because upstairs is where I work out and downstairs has the food! I purposely started out slow and am working myself up to hardcore workouts so I wouldn't run out of energy for the rest of the day. Its not working....lol.

As far as diet, I'm so far under calores this week its not a good thing. I just haven't been hungry. Yesterday I didn't even make 1200 calories. I tried to tempt myself with fave candy, peppermint bark, just to bump up calories and I couldn't get myself to even swallow one bite of it. It literally made me feel like I was going to hurl while I was chewing it so I spit it out. Funny thing is, every other time I've really focused on calories/exercise, I had the hardest time staying under calories. This time around, thats not really an issue! Of course, now I'm on the opposite side of it which isn't any better! I need to take something to INCREASE appetite apparently. Anyone have any prednisone?