March 2008

This morning marked Day 1 of Week 3 of C25K…

Treadmill: 5 minute warm-up, 1:30 run/1:30 recovery x 2, 3:00 run/3:00 recovery, 1:30 run/1:30 recovery, 3:00 run, 5 minute cooldown.
– walking @ 4.0mph, running at 5.9mph

3 full sets of strength training

Recumb Bike: 10 min ride @ level 5-random, 3 minute cooldown


pre-gym: 1/2 Fibre Source granola bar
post-gym: other 1/2 of bar
– coffee (only one today!)
– Red River hot cereal w/ 1/2 chopped apple, cinnamon & 1/2 tsp brown sugar
– 1/3 cup ff vanilla Activia yogurt w/ 1/2 cup chopped orange
– turkey melt: 1/2 pita, deli turkey, light Miracle Whip, grainy mustard – topped w/ 1 oz light cheddar and broiled – then rolled with lettuce & tomato
– baby carrots & cucumber sticks
– 2 point homemade cinnabun
– grapes
Saucy Sausage Supper served w/ No Yolks noodles and steamed green beans
– tea
– strawberries


Activity: 25 mins high intensity cardio, 15 mins moderate cardio, 3 full sets strength training (5)

Water: 2 litres (I know that I’m retaining water from all of the muscle repair going on this week)

What the hell? UP? Ya, that’s right… SEVEN days OP, plus exercise SIX of those days…and what does the scale tell me? It tells me I gained almost a pound. Back up to 151.6! Booooooo!!

I know it doesn’t really matter because it’s probably been one of the most active weeks of my life, but still….I wanted to see my goal number again…finally. Not fair!

I am going back to have a look at my menus from two weeks ago because that was the week that I dropped 2.5 lbs. Maybe there was something magical in my dinners! This week will be tough as I want to eat as clean as possible all week, because this weekend is DBF’s bday…and we have fancy-schmancy dinner plans on Friday and a night of drinking on Saturday. I’ve got to plan, plan, plan!


pre-gym: 1/2 serving Arthur’s Strawberry Rainforest smoothie, 1/2 Fibre Source granola bar
post-gym: other half of granola bar
– Starbucks double, tall, vanilla, no-fat latte
– late lunch @ Chicken Burger: cheeseburger, onion rings, small vanilla shake
– tea
– another 1/2 serving of Arthur’s smoothie
– shared a beer w/ DBF
– tomato soup made w/ skim milk
– 14 sour cream & onion Ritz crisps

30ish/22+6AP+2ish FP

Activity: 45 mins high intensity cardio, 15 mins moderate cardio, strength training (6)

Water: 2 litres



– breaky at Cora’s: small OJ, coffee, 2 scrambled eggs, 2 strips bacon, few potatoes, 2 small blueberry crepes w/ smidge of syrup, watermelon/pineapple/strawberries
– post-gym: Cherry Pie LaraBar
– baby carrots w/ hummus
– coffee
– meatloaf, steamed brocolli & cauliflower
– homemade Apple Crumble (w/ splash of vanilla Almond Breeze)
– tea

30ish/22+4AP+4ish FP

Activity: 25 min high intensity cardio, 15 mins moderate cardio (4)

Water: 1 litre (sooooo not feeling it today)

Friday night’s meatloaf ended up being leftover roast beef….when I thawed out what I thought was a package of leftover ground beef SURPRISE it was roast…oops! At least it still worked out with the cauliflower n cheese sauce and spuds. Apple Crumble wasn’t my best work, but it was still good! I ended up passing on the evening wine because I just wasn’t feeling it.

Saturday I set my alarm to get up for Ball n Step class, but of course it ended up taking forever to brush off my car and dig my way out of the damn snow….so by the time I got to the gym it was too late for the class. No biggie, I still did my regular workout of C25K week 2/day 3 and my full strength training routine. Because I missed the class I added in extra cardio by doing increasing incline intervals on the treadmill and then a hard ride on the recumbant bike. Boy am I feeling it today!! Foodwise, we treated ourselves to a late lunch at Chicken Burger and I stayed on plan all day.

Today I considered hitting up a yoga class but changed my mind and opted to do some early morning grocery shopping, but when I came downstairs DBF had been up for a while and was craving breakfast, so we headed out to Cora’s instead. I had Rosemary’s Sunday: two scrambled eggs with a couple of pieces of bacon and two little blueberry crepes. I only ate like 3 of my potatoes and didn’t touch my toast….but I ate all of my fruit and all of DBFs. Soooo good!

After breaky I went back out to do my grocery shopping and randomly grabbed my gym bag on the way out. After standing in line at the stupid store for what seemed like ever, I decided to pop into the gym and do a little extra cardio. I did some sprint intervals and some incline intervals on the treadmill, followed by a random session on the cross-trainer just for something different. I did a ton of extra stretching afterwards because all of this leg-work is making me a little stiff. A good stiff though…woooohooo!

Tonight I’m making the meatloaf that I had planned on Friday, now that I actually have some ground beef. After earning my extra APs today I’m happy to say that I can still have my leftover Apple Crumble as a Sunday night treat! I think I’m going to put together a batch of 1 point cinnamon buns tonight too, for treats throughout the week.

– 1/2 serving Arthur’s Strawberry Rainforest smoothie
– coffee (today with coffee blend cream!)
– Red River Hot Cereal w/ smidge of brown sugar & vanilla Almond Breeze
– chopped oranges w/ ff vanilla Activia yogurt
– pita w/ hummus, feta, tomatoes, english cukes, lettuce
– 100 cal pack Ritz Crisps w/ light Laughing Cow
– meatloaf, roasted fancy spuds, steamed cauliflower w/ cheese sauce
– homemade apple crumble!
(- wine?)


Activity: much needed day off from the gym 🙂

Water: boooooo…its cold…maybe 1 litre

I was never what anyone considered overweight. It was just one of those cases of getting older, getting a desk job, and getting complacent in the fact that I wasn’t very active.

Two summers ago I joined a recreational rowing team with a girlfriend and that was my first venture into what I can now call an active lifestyle. Prior to that I had attempted a few yoga classes and had a failed gym membership at the Y. I’ll never be “sporty” (because I’m still a clutz with very little coordination!) but I’ll certainly try never to go without some sort of activity in my daily life ever again.

Once I got into that, I really felt the affects of the 15 or so extra pounds I’d starting toting around after 5+ years at a desk, so I decided now was the time to do something about it. Better than waiting to actually become overweight and have more troubles, right?

So my Weight Watchers journey began. Since I work from home at a computer all day, joining the online version seemed the way to go. I started out at 172+ lbs….so set my goal to 150 lbs…although truth be told I would’ve been happy at 160. (It should be noted that I am 5’11” so any of those weights are considered in my healthy range…I just wanted to get to the low side before I jumped past the high side.) The initial 9 lbs just about fell off because my eating habits became so much better, but then it took me almost a year to get the other 13 pounds off.

Once I hit 150, my body immediately went right back up to 153lbs and I’ve fluctuated around there for the last year or so. I’m perfectly happy with that, but occasionally get back on the bandwagon for that elusive 150.

After rowing ended, my girlfriends and I took up non-contact kickboxing (Muay Thai). This is not boxercise. This is a class twice a week that kicks your ass! We learned moves and skills we never could anywhere else. I learned that I am a lot better at these things than I ever thought. I had to give it up when I moved across the country, but I missed the activity in my life so that’s when I decided to join a gym and get a trainer.

Now that I’m working out regularly on a routine designed for me and my goals, I find it extra-motivating to stay on my eating plan. I still follow Weight Watchers to some degree…averaging points in my head and planning my meals each day helps keep me on track. I am no longer a member but I will carry the rules and everything I learned with me, probably for life.

Currently I’m knocking off the nagging extra 5 lbs that kept sneaking back in, and I suspect this week I might actually surpass my 150 lb goal and get back into maintenance mode.

It’s a great journey. And who knew? If you’d asked me about working out or eating healthy even 5 years ago I wouldn’t have known where to begin. But look at me now!

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