All Things In Moderation

…….. and moderation in all things .

Archive for the ‘exercise’ Category

Freedom Is Just A Day Away !!!!!!!!!!!!

Posted by Susan on September 3, 2009

Hurray ! Almost Friday ! And a Holiday weekend to boot ! Can’t get much better than that right ? We have no plans aside from a small get together with Matt’s side of the family on Sunday. It should be fun .

This weekend is my last weekend of the summer. I will be busy with an extra job all month, and by the time I’ve finished it it will be October ! I plan on enjoying it as much as possible !

Here are today’s food choices:

For breakfast , an egg sammie and a banana ……….. for whatever reason it tasted especially good ! I was starving this morning after my workout !

Work today was crazy busy. I had an apple and a granola bar. That held me until lunch because I was way too busy to even think about if I was hungry or not ! ( a good thing I guess)

For lunch I had some granola in Greek yogurt, and a nectarine.

Dinner was a HUGE veggie salad with a chicken breast, some sunflower seeds, sesame sticks, and reduced fat cheese.

I was really low on calories today ( making up a little for the cake splurge yesterday) so I had this concoction …… DC cake, FF frozen yogurt , lite chocolate syrup , and whipped cream. A dark chocolate kiss instead of a cherry !
Shred Update :

Day #3 / Level 1 : complete , along with 20 min. HIIT on the treadmill !
I know it is probably my imagination , but I sweat I FEEL leaner ! I know, it has just been 3 days , but I can feel my body responding and even if it isn’t , this illusion is keeping me extra motivated !!!!!
Onward fellow Shredders !!!!!!!!

Posted in 30 Day Shred Challenge, exercise, food, meals | 4 Comments »

Sunday : A Little Healthy, A Little Not !

Posted by Susan on August 30, 2009

The answer to what was wrong with me all day yesterday came promptly at 5:30 this morning …….. TOM arrived ! I got up, took care of business and went back to sleep until 8:30 !!!! That explains the fatigue, moodiness, crankiness, and constant hunger (not to mention bad food choices).

The weird thing with me , is once I finally get TOM , all symptoms disappear completely. I guess that’s a good thing. I am old now, so TOM comes whenever, and sometimes not at all . I can’t say I mind missing it , but lately I have been blessed (yeah right) with it almost every month !

Anyway, food today was pretty good :

I slept in this morning, and Matt and I had a few errands to run that we wanted to get done and over with, so I didn’t have breakfast until 9:30. I had my version of an Egg Mc Muffin : 1 egg on a toasted sandwich thin, with a little sprinkle of reduced fat cheddar and a banana.

At 11:45 I did some easy cardio : 30 min. spin bike, 30 min. elliptical. When I was done I made a Mega Salad to eat all week.(spinach , broccoli, zucchini, broccoli slaw, spring mix) For lunch I had a bowl of my Mega Salad Mixture and I added some sunflower seeds, and sesame sticks. It was so good !

At 3:30 I had Chobani Greek Yogurt. I don’t usually buy it because it is expensive. I found it at a local Market 12 for $12 , so I bought some. I am a little on the fence about Greek yogurt. I am used to the artificially sweetened yogurt, and this stuff is only as sweet as the fruit that is added. Not that it is bad, just different. It will take getting used to. The one thing I love about it is that it is thick ! It is really filling ! I was satisfied after eating it, much more so than when I have the regular yogurt.

I ate really well all day, I ate pretty healthy , so I wanted something really good for dinner. I deiced on Three Cheese Tortellini. I added some chicken breast and some fat free parm.

It was sooooo good ! Plus it totally filled me up. I remember the days when I would eat the entire bag of these in one sitting ! I can’t even imagine that ! One serving is 3/4 c. dry pasta and it is a big portion. There are 4 portions in a bag ! That is crazy !

OK, on to dessert ! I made a Diet Coke Cake today ! I had one slice of cake , one scoop of FF frozen yogurt, a drizzle of lite chocolate syrup, and lite whip cream ! It was like having birthday cake !
Tonight we are going to watch a few episodes of True Blood and relax. Both Matt and I are off tomorrow ! I am not going to say anything about plans because I am afraid I will jinx it !!!!! Whatever happens though, it will be a great day !
I am taking a rest day from working out tomorrow to rest up for the 30 Shred Challenge beginning on Tues. , September 1st !!!!!!! I am not ashamed to say I am a little intimidated. I watched the video yesterday to see what I am in for and it looks tough ! Hope I can hack it ! I guess I will find out soon enough !
Have a great day tomorrow everyone !

Posted in exercise, food | 3 Comments »

Not What I Had Planned

Posted by Susan on August 28, 2009

Well , today was not at all what I expected. The weather all week predicted that Friday would be nice all day, rain in the late afternoon………….. SURPRISE ! When I woke up this morning I knew that the report was WRONG ! Oh well.

It didn’t turn out as I’d hoped and I didn’t really have a Plan B for the day, so it turned out to be a sort of blah day. I could have started laundry , I could have cleaned the house, but I didn’t ! I read blogs, I watched some of the shows I’d DVRed all week, and that was kind of it.

Two things I did do …….. I organized my closet by season and color. That took all of 3 minutes because I don’t have much yet ( I purged myself of all of my fat clothes and haven’t had the funds to replace as much as I would have liked) and I have literally zero in terms of a fall/winter wardrobe !

Another thing I did was workout ! Twice ! I did my usual morning workout of circuits and HIIT. Around 1:00 I was bored. I wanted to watch the 30 Shred DVD to get an idea of what I am in for during the month of September, so I watched while I did 45 min. on the elliptical and 30 min. on the spin bike.

I must have done too much because when I was done I tried to read for a while and ended up falling asleep for a few hours. I think it is safe to say that I was half bum, half workout addict today.

Here is my food for the day. I am ashamed to admit that there is not one fruit or veggie present today ……. it was shopping night tonight, and I have since replenished my fridge !

This morning , since I had time, I made an omelet……. 2 eggs, 2 wedges of Laughing Cow Cheese, and what was left of the baby spinach (my one and only veg. for the day).

Around 10:00 I was wanting something, so I had 15 animal crackers.

It was cold and rainy at lunch time so I had some oatmeal with Fiber One Cereal and a spoonful of chocolate peanut butter.

At 1:00 I decided to workout out of boredom , after my workout I had a Go Lean Crunch Bar.

And a handful (or 3) of pretzels.

Last night Matt and I went to Ocean State Job Lot’s and this is one of my finds. I priced these in my local supermarket today and they were over $3.00. I got these for $1.50 each ! I got the original flavor …… I had that tonight.

And this Mexican flavor.
I had 1 cup of original flavored rice with a 4oz. chicken breast. It was excellent, but I am not surprised. I think Kashi products are always great ! This meal was super filling and satisfying ! I wish I bought more of them !

We went food shopping after dinner, and I stocked up on tons of veggies and some fruit for the coming week. I have been dying for cake all week. I would never buy an entire cake because I know what would happen. I have no problem polishing off an entire cake in one day …….. a piece here , a piece there , next thing I know it is gone and I am sick to my stomach !
I always wish that stores would sell slices of cake instead of whole cakes . Guess what I found tonight ! Single slices of cake !!!!!!!!!!!!!!!!!!!!!!!!! I bought this and had it for dessert ! I took my shower, got in my PJ’s, made some tea and enjoyed my little treat. It hit the spot , and I am not tempted to over indulge, and I am not sick !
Even though today was not what I planned , at least I wasn’t at work, and I got in some extra cardio ! I guess that makes it a good day after all !

Posted in exercise, extra cardio, food | 2 Comments »

Wednesday: Thursday Can’t Come Quick Enough !

Posted by Susan on August 26, 2009

The countdown begins ! One more day and I am free ! My 4 day weekend begins tomorrow at 3:30 pm SHARP!

This will be my last easy weekend. For the month of September I will be house/dog sitting. That means a trip to to feed and let the dogs out in the mornings before work and then again after work. I will need to get up an hour earlier every morning. (in other words, in order to get my workouts in I need to get up in the middle of the night, pretty much !)

It will be a challenging month , but at the end of it I will have a week’s vacation to look forward to !

I am going to have to completely revise my routine in order to fit everything into my day. I am determined to make it work ……… I have to keep reminding myself it is only a temporary thing !

For the month of September , the plan is to do Jillian Micheal’s 30 Day Shred every day and add 20-30 min. of HIIT on either the treadmill or the spin bike. I can blog from the house I am sitting for so that will not be a problem.

The goal for the month is to keep up my food and exercise routines as best I can, and to not allow myself to make excuses. Wish me luck !

This morning I got up and did 30 min. circuit training and 30 min HIIT on the treadmill.

This stuff had become a breakfast MUST ! I love it ! It is natural and only 170 calories for 2 T. (I only have one). It makes any kind of cereal delicious ! It is sweet but not too sweet and for me it hits the spot !

This morning I paired my yummy chocolate peanut butter with oatmeal , and Kashi Cocoa Beach Granola. This is the best cereal ever ….. a little chocolaty flavor with coconut and almonds.

For morning snack I had an apple with some reduced fat peanut butter.

Around 11:00 am , I had another one of my trusty peaches ! It looks a little beat up from being in my lunch bag but it tasted like heaven !

Lunch was tuna salad in a wrap ….the wrap tore in my lunch bag ….. it isn’t pretty , but the looks took nothing away from the taste . I also had a 90 calories bag of Special K Tomato Basil crackers.
Not pictured is 1/2 a bag of dark chocolate M&M’s ……….. Could my subconscious be trying to block it out???????

Dinner was a turkey burger in a whole grain sandwich thin, 3 oz. ( I used my new scale to weigh it out exactly !) of french fries , and some spinach with reduced fat cheese sprinkled in top.

Dessert ……… 10 Dark Chocolate Hershey Kisses !!!!!
I am stuffed ( in a good way not a sick way) from dinner and getting ready to read and fall asleep ! Today was busy and I feel drained. The next time you hear from me I will be the happiest blogger in the universe !

Posted in exercise, food, routine | 2 Comments »

A Day Of Detox And A Promise To Myself

Posted by Susan on August 20, 2009

Today was not so great. Because of my “movie & popcorn night” last night , I did not sleep well. First off I went to bed waaaaayy too late and second , eating crap before bed always makes sleeping difficult if not impossible. That is why I always save all food splurges for the weekend !

When the alarm went off this morning I got up , had my usual PB toast , put on my workout clothes and got all the way downstairs, got on the spin bike for some cardio and decided I just could not do it ! I felt not only tired, but sore and bloated and still queasy from last night.

I got off the bike and went back to bed for an hour and a half ! My philosophy is usually, you play you pay, but I just could not exercise. You know it is bad if I skip a workout ! I was so angry with myself ! It is not like this was something that happened to me at random. I brought the entire thing on myself !

I spent the entire day detoxing …….. or at least trying to !As much of this as I could …………………… (water)

And numerous cups of this ………………………… (green tea )
My stomach was turning all day. I didn’t take pics of food because I hardly eat anything ! The thought of food made me sick ! It was hell !
I am making a promise to myself right here and now, you as my wittness ! I need to wrap my head around the fact that things have changed. That my body has changed in so many more ways then just weight loss.
I can no longer eat like I used to. In order to stay energetic and comfortable, in order to sleep well at night and have general well being , I can NOT eat like I used to. My body does not want it. It makes that fact very , very, clear !
I promise myself that I will not do this anymore. I will (finally!) learn from this situation, and make it my mission to never allow it to happen again !
No one needs a huge mound of popcorn, with gobs of synthetic butter ! No one needs any of the stuff I over do.
I hated how I felt today and I vow to do everything in my power to nake sure it never, EVER happens again !
I am so tired right now, so I am off to bed ! Hopefully I will be able to sleep off this stooper once and for all !

Posted in exercise, food | 4 Comments »

Movie Wednesday !

Posted by Susan on August 20, 2009

OK, it’s way past my bed time, and I feel like total (excuse my french ) shit ! So this will be a quickie post !

As I mentioned last night , The plan for today was to eat light because I was going to the movies and wanted to have movie popcorn.

I got up this morning, did 30 min. of circuit training , 10 min. of Ab circuits and 30 min HIIT on the treadmill. I had my usual whole wheat toast with a smear of peanut butter before working out. When I say smear I mean just enough to taste it , but not a thick coating.

After workout and shower I had my version of an Egg McMuffin …….. 1 egg ( made in the microwave , so it is the perfect size to fit the English Muffin) a whole wheat English Muffin , and a sprinkle of reduced fat cheddar cheese. I also had an apple.

Snack mid-morning was another apple with 1 T. of peanut butter.

Late-morning snack , a peach ! It was so good, cool and sweet !

Lunch consisted of a veggie salad with some sunflower seeds and sesame sticks.

I had some more M&M’s from yesterday for dessert ….. I can’t wait for these to be gone !!! Too tempting for me !
I did something not so healthy and pretty stupid in hindsight. I skipped dinner all together so that I could indulge in my beloved movie popcorn !

We took my mother in-law to the 6:45 showing of Julie and Julia ….which I loved ! I found myself smiling through almost all of the Julia Child parts ……… What I loved most about her was her total acceptance of who she was. And her willingness to do what she wanted , without care of what others thought of her. I really admire people like that, because so often I am caught up in what others think of me, and I feel like it holds me back from doing things I really want to do.
Anyway I thought it was a great movie and would recommend it highly.

OK, about the popcorn ………. why is it that when I am really craving something, and then finally have it , it is never as wonderful as I remember it ?
My lips are chapped from the salt, I can not wash the gross butter smell off my hands not matter how many times I scrub them, (makes me wonder about the chemicals the “butter”!) and my stomach is literally turning from all the nasty fat I just ingested !
Sometimes I just have to torture myself in order to learn a lesson, I guess. Obviously my love affair with movie popcorn is OVER !
Note To Self : Next movie, bring portion controlled, healthy snacks and hide them in my purse. Feeling like I do right now is NOT pleasant or fun !
I can’t wait to sleep this stuff off and get back to normal food tomorrow ! How did I ever eat all the crap I used to eat and not feel sick every night ? I guess it is all about what you train your body to become used to.
Off to bed , because when 3 AM rolls around I am going to be crying the blues as it is ! Sleep well my friends !

Posted in exercise, fast food, movies, temptation | 1 Comment »

Back To Work :(

Posted by Susan on August 18, 2009

Well, real life resumed today after a wonderful day of sun and sand yesterday. I was wishing, as I got ready for work this morning that is was yesterday morning all over again …… sigh……

I forgot to set the alarm last night and ended up getting ups a little later this morning so I had to cut my workout session a little short . ( 20 min. short to be exact !) I did 20 min. HIIT on the spin bike, and did a 20 min. elliptical program. I also banged out a 10 min. Ab circuit.

I honestly can’t remember the last time I forgot to set the alarm. Must have been my subconscious mind trying to forget that I had to work for a living. No work no house and no beach rights ! When I got up this morning I had my usual PB toast. After my workout and my shower I had what was left of my box of Go Lean Crunch mixed into my oatmeal, with a spoonful of chocolate peanut butter.

I also had a hard boiled egg for some protein. (it looks gross close up like this , but it tasted fine)

Around 9:30 am I had some Fiber One mixed into yogurt, and an apple.

For some reason , by the time 11:00 am rolled around I was hungry again so I broke into my lunch and had a peach.

For Lunch (around 2 pm) I had a tuna salad sandwich, and wheat sticks.

Some time during the afternoon, one of our past resident’s family members brought us in the massive bag of M&M’s as a thank you . I was dying for something sweet so I allowed myself to indulge in just a little bit.

I poured myself as few in the bottom of this cup, and ate them slowly so I could savor them. The small portion really hit the spot !

For dinner tonight I had a nice raw veggie salad.

And a repeat of Sunday’s dinner. A 4 oz chicken breast and some left over Rosemary Potatoes. I ate dinner tonight out on the deck. Summer is almost over and I have decided to eat there as much as possible before weather changes make it impossible.

Dessert was once again , ” cookies and ice cream” made with Fat Free Frozen Yogurt and sugar free cookies.
I am glad that my first day back at work is over. Since today was my Monday, it was rough. Especially rough after the great day yesterday ! But I made it through !
Tomorrow night we are attempting to make up for the movie we missed Friday night and have my mother in law over for dinner and go to see Julie and Julia . I will be keeping tomorrow’s eating light because I am absolutely having popcorn with my movie !
I am off to bed, at least to read now, because tomorrow night will be a late one for me ! I hope everyone had a great Tuesday !

Posted in exercise, food, sleep | 4 Comments »

Finally ! Real Summer Weather !

Posted by Susan on August 11, 2009

Summer has FINALLY arrived here in my neck of the woods ! It is hot and sunny and gorgeous, just like summer is supposed to be ! Better late than never I guess.

I am happy to report that I woke up this morning with no toothache and no headache ! Hurray ! yesterday I was miserable ! Talk about a rough start to a new week ! I am so glad that I was back to normal today.

I decided to track and photograph my food today. I thought it would keep me more accountable and give me a visual of what exactly I am eating and how much.

For breakfast I had one hard boiled egg , plain oatmeal, with 1 serving of Go Lean Crunch, and a teaspoon of chocolate peanut butter.

For snack at work , ( I know I vowed not to snack, but in the morning I need a little something to get me through till lunch at 2:00) I had a banana, and a yogurt.

Lunch was one tortilla, a single serving can of tuna made with broccoli slaw, carrots, and 1 table spoon of lite mayo, some whole grain crackers and a nectarine.

Dinner was a 4 oz. chicken breast with a cup of enriched pasta, some fat free parm. cheese, and some Olivio Spray. For my vegetable, a salad made with : romaine lettuce, baby spinach, carrots, zucchini, broccoli, broccoli slaw, reduced fat cheese, and lite dressing.

And last but not least dessert ! A slice of Diet Coke Cake with a drizzle of lite Hershey’s syrup. I ate roughly 1700 calories today.

Some Interesting Stuff :

I subscribe to Oxygen Magazine . Although there are way too many ads in it for miracle fat burners, I usually walk away with some good information. Not all of it I agree with for myself. I just take what I can use, and forget the rest.
I did find an interesting article about green tea. It listed the benefits of 1, 2, and 3 cups per day. According to the article drinking 3 cups per day can in one year, result in 38,000 calories burned, equal to 11 pounds of fat.
They also claim it blasts belly fat. A study claims that three days of exercise combined with 3 cups of green tea a day can lead to abdominal fat loss.
It is also good for your bones, your heart, and helps control insulin levels if combined with exercise. Also it boosts metabolism.
I am not sure I completely agree with it all, but since I drink it anyway, I figured I would add and extra cup to my usual 2 cups a day and see what happens ……. can’t hurt right ?
Something else I found was an ABS program consisting of 3 moves, so I decided to give it a whirl, adding it to my regular exercise program. It claims ” Three weeks to a stunning midsection. All you need are three effective abs moves.” I started it on Sunday, and will do it for 3 weeks to see if the claims are at all valid. The moves are simple but I am definitely feeling some major DOM’s from it . I will let you know how I do after three weeks. There is an e mail address at the end of the article , so I will also be letting Robert Kennedy , the publisher of the magazine and the supposed creator of the program, what I think of it.
That’s all for today ! Only 3 more days till the weekend ! ( thinking in those terms make the week that much easier to get through ) Hope everyone is plugging along, doing what has to be done and being good to themselves !

Posted in exercise, food, green tea | 3 Comments »

I Can’t Beleive It Is The End Of The Week Already !

Posted by Susan on August 6, 2009

Tomorrow is my favorite day of the week !!!!! I can hardly believe how quickly this week has flown by ! I honestly don’t have much to report .

Food has been good . I have tried the 3 meals a day, and was doing well until today when around 10:30 and I was hungry so I broke into my lunch and ate the fruit intended for my lunch ! That’s OK though as long as I am eat because I am hungry and nothing else !

Workouts have been great. Cardio cards are workout out well. Today I did 30 mins. of walking on the treadmill on an incline …….My butt is still screaming for mercy ! Great workout !

Other than that, nothing exciting or different. I am tired and ready to catch some ZZZ’s !

Posted in diet, exercise, sleep | 2 Comments »

Ready For A New Week

Posted by Susan on August 2, 2009

Monday Mini-Goals :

  • Eat 3 meals a day : I am trying something a little different this week. I have been doing the 3 meals/2 snacks thing for a while now. I feel like I am eating , not because I am hungry, but more like because I am supposed to ( I am used to the eating every 3 hour rule). I want to experiment this week and see if I can train my body to eat just 3 good meals and see if it works. I am afraid the snacking will end up being my undoing. It gets out of control very easily for me.
  • Get to bed on time : This is something that is very easy for me in the winter months, but summer, with it being warm and lighter out later, it has been more of a challenge. Especially on nice evenings. I need to be in bed at my usual time, no ifs, ands or buts this week.
  • Get in my water : I will say 3 out of 5 days at work I get it in, but if I am busy, the water suffers. I need to make a conscious effort to get it in every day this week.
  • Take a multi-vitamin every day : This is something I always did, but this lately I don’t even think about it ! I need to put the bottle on the table so when I have breakfast in the morning it is right in front of me , so I remember to take it !
  • Absolutely NO food after dinner: Big problem lately ! I just finish dinner and an hour later I am picking ! This week I will not pick after dinner. I am not even hungry. I do it out of boredom? I was really good about it when I was trying to reduce my weight, but now that I am maintaining I have this warped sense of it being OK. It is not OK, and it was one of the things that got me up to 210 lbs. in the first place ! This week I end the cycle before it gets out of control !
  • Work out every morning : Something I do anyway, but it doesn’t hurt to make it a goal. It is a something I need to continue for the rest of my life so I may as well include it !
  • Continue “On Program” mentality: Lately I have kind of slacked off on the “on program” way of thinking. I have sort of allowed myself to relax , which is a good thing in some ways, but I need to remind myself that there will never come a day when I can just be mindless when it comes to food. I am still on program and will always be ……. it is just not a weight loss program. If I want to keep this weight off , I need to adopt the same attitude toward eating as I have toward exercise. I will always have to keep things in moderation, I will never again be allowed to eat a whole box of “Little Debbie” snack cakes (or two) and have it be OK ! Yes I will over eat, but that has to be the exception NOT the rule !
  • Mix up cardio workouts: (Check out tomorrow’s blog post to see how I plan to do it!)

These are the points I am going to concentrate on this first week of August. I think writing them out and posting them will help keep in accountable. I also find that writing them down gets them out so I can see them and helps ingrain them into my mind ! I am one of those crazy people who writes out shopping lists and then leaves them home on the kitchen table when I go to the store. But I always find that just writing them down usually helps me remember everything (almost) I need !

Posted in diet, exercise, goals, workouts | 1 Comment »