Summer is here

It is the last day of June, and I haven't kept track of my healthy lifestyle. I will make a plan today for the next 9 weeks of summer vacation.

My summer goals for me are:

1)Lose 10 lbs in 9 weeks.
2)Sugar free for the summer. I will allow myself my 1 tablespoon of Maple Syrup a day.
3)Walk everyday with a friend.
4)To follow some sort of exercise program daily- tae-bo, bowflex and katie's bootcamp.
5)To eat a good breakfast and drink lots of water throughout the day.
6)To take my vitamins daily.
7) Ab workout daily

My summer goals for the home are;

1) texture kitchen/diningroom ceiling (done July 13)
2) prime/paint kitchen/diningroom ceiling
3) paint livingrooom
4) paint kitchen/diningroom
5) move deepfreeze downstairs
6) build kitchen pantry
7) lino installed
8) kitchen cupboards built
9) kitchen completed by end of summer 2010
10) pictures back on walls

It's been a great week!

I have walked everyday this week. My walks have been on a minimum one hour, so anything overthat is a bonus for me. I have walked daily anywhere from 5k to 12k. It has been wonderful to get out and walk again on a daily basis. I have found a new walking partner and she hustles, so we are good for each other.

I haven't been following my own advice on eating healthy- I have all the knowledge, the food- just too darn lazy to make it happen, so here it is another week gone and I am putting on the lbs. daily. It is amazinig what the wrong foods can do to your body.

New goals for the upcoming week. No eating after 8 p.m., in bed by 11:00 p.m., walk daily and get my butt out of bed to start bootcamp plus stick to watching my calories to make sure I don't go over and that I am eating foods to fuel my body.

Goal Re-cap:
No eating after 8 p.m.
Bedtime 11 p.m.
Arise 5-6 a.m.
Daily walks- 1 hour minimum
Kate's bootcamp M-W-F
Follow healthy eating plan by counting calories
Track my food daily

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?