Here I go again

It's the start of a new week and the beginning of a new month. Before bed last night I made some goals for the upcoming week, and so I begin with a great exercise plan and healthy eating.

Exercise- A.M.
1 hour walk- first half hour was on a flat surface the second half hour backtracked my steps, but then detoured to do hill training. My goal was to make it back in one hour. I was getting nervous towards the end as I had 4 minutes to make it back to my starting point. I made it back with 30 seconds to spare. That was close.

Breakfast-
1 cup cooked oatmeal w/fresh blueberries, yogurt and 1 T. maple syrup. I wasn't that hungry to add in the eggs. I should have- as I find myself snacking.

I will post my afternoon exercise later. I will be doing a one hour bootcamp in the late afternoon.

Keep moving!

Boot Camp and Eating Plan

Well Boot camp starts on Monday for my husband and I. I purchased a boot camp book at the library and it looks good. No gym fees, no purchasing of gym equipment. Everything is done outside or if you choose indoors. It is a 3 week fitness program that I will choose to do for 12 weeks and then after that stay on a maintenance program. It looks challenging, which is good for me. Get me out of my comfort zone and it will be nice to have my husband there to coach me and help me out and to keep me motivated.

Here is a meal plan that I will be following faithfully for the next 90 days. Here is what I am allowed to eat daily.

4 Proteins- 1 serving= 3oz, 4 egg whites= 1 serving
2 Dairy- 1 serving = 8 oz (low fat)
1 Fruit- 1 serving= 1 cup
2 Veggies- 1 serving= 1 cup cooked or raw, 1 serving= 2c. leafy greens
1 Fat- 1 serving= 1T. olive oil, 1 serving= 1/8 avocado
2 Carbs- 1 serving= 1 cup whole grain
1 Snack- make sure is low fat, low salt and low sugar (allowed up to 8 almonds)
1 Condiment- 1 serving= 40 cal. (low in salt)

Proteins: egg whites, chicken breast, turkey breast, extra extra lean hamburger, protein powder, cottage cheese, pork tenderloin lean, greek yogurt, filet mignon, think thin protein bar. There are more proteins out there, but these are the ones that I would eat.

Carbs: Whole wheat bread, Banana, pineapple, Oatmeal, whole wheat tortilla, corn tortilla, apple, subway whole wheat wrap, spanish rice, garbanzo beans, whole wheat pasta, stir fry veggies, sweet potato, brown rice, strawberries, blueberries, Cheerios, Edamame.

2 oz strawberries- 4 carbs= 18 calories
5 oz strawberries- 10 carbs= 45 calories
1 oz banana- 6.8 carbs- 26 calories
2 oz banana- 13.6 carbs= 52 calories
3 oz pineapple- 11.7 carbs= 46 calories
2 oz apple- 8.6 carbs= 34 calories
4.5 oz apple- 19.4 carbs= 77 calories
2 oz grapes- 10.2 carbs= 40 calories
3 oz peppers- 4.7 carbs= 20 calories
2 cups garden salad, lettuce & veggies- 18 carbs= 70 calories

I should be eating 1600-1800 calories daily. Drinking lots of water and when exercising I should be drinking 150ml for every 15 minutes of activity.

Here is to a better me!

Time for a cleanse

This week I am doing a cleanse, which basically I am eating lean proteins, lots of veggies and some fruits and drinking lots of water. Today was my first day and so far so good.

I started the morning with a 30 minute walk up and down some rather steep hills. A few hours later I went on another walk. This time up a steeper hill. It was about a 25 minute round trip walk. It was nice. It was pouring rain and I loved it. In about an hour I will try for another walk. I am trying to use my legs more and walk where I can and drive less.

Here is a tip for the day:
Upon wakening drink one large glass of hot purified water(I used warm- not keen on hot liquids) with juice from half a lemon or lime squeezed into it. The drink helps flush waste matter from your digestive track.

Stay focused!

Walking

Exercise for today was walking around Ikea. Took the kids to their first Ikea store and had a fun time. We stayed there for about 3 hours and after enjoyed a nice meal in the restaurant and then went back to the hotel and went swimming later on.

Water aerobics/Swimming

My exercise for today was in the water. I was in the car for three hours traveling. To get all the kinks out I went for a swim and did laps and then jogged in the pool and did some aerobics. The kids were making fun of me, but I felt great. Had a fun time in the pool and slept great that night?

I did it!

It has been 30+ years since I have been on a bike. Today my husband and I decided to go down to the ferry landing here in town to watch the kids do a Sturgeon release. The Sturgeon release is where they have raised Sturgeon's at a fish hatchery and around this time of year they release a bunch into the rivers. We decided to go and watch them and also be with our children. Because it is only 12 km (round trip) we decided to bike it there. Oh my seeing me on a child's bike isn't very pretty. My poor husband having to stare at my backside the whole time. It was actually fun. The only problem is I have longer legs than my son and my butt is quite larger than his, so his little hard seat just wasn't that pleasurable for me. The whole time I was envisioning a new seat that would be comfy and fit my butt. I have a few ideas, so I need to go and see what is all offered in the bike section.

I actually enjoyed the biking, so I might do this everyday. It has been 4 hours and I can feel the stiffening of my muscles, but not too bad yet. We will see what tonight and tomorrow brings.

Oh my poor husband, he was riding our 9 yr old's bike and as he was riding down the highway the handle bars flipped forward and so he went to brake and he pushed the front brakes instead of back and front and did a flip over. What a way to start off the bike ride. He has his aches and pains, but he will survive. I am just glad that wasn't me as I probably would still be lying there.

Where has the time gone?

Can you believe it has already been a month since I last posted. Well, my plan isn't going so well in fact it isn't going at all. I have been quite lazy this past month and haven't done much of anything. My husband got me out walking one day, but then I came home and slept all afternoon. We are having such beautiful weather and here I am in the house sleeping- who does that? I know I am lazy. I think of getting up in the mornings and exercising, but my bed always seems more comfortable and so I don't get up till I have to and then I am in a rush to get the kids lunches made and get them off to school that after that there is dishes to be done, laundry to do and a house to clean and maintain and any hint of exercise goes out the window. Did I mention I was lazy?

My friend has a trainer and she has had huge success and I thought about hiring her, but she moves at the end of the month, so there goes that idea.

So, do I just give up and live with being tired all the time or do I pick my self up and get outside and move? Right now my house needs me, so today I will get the laundry done. With a family of seven we sure wear lots of clothes.

We are eating more veggies and fruits as it is approaching that time of year where more is available and I continue to stay away from white flour, rice and so forth. Just need to control the eating after dark.

Okay, this is enough complaining. Tomorrow will be a better day.