gym


Ever try to get seven woman to plan something?  HILARIOUS!  We have two Facebook email threads plus a Group wall going and we still can’t decide where to go dancing on a Friday night in Toronto.  But we sure are funny!

This morning FH was back to work on his ship (it’s a good thing I’m sick of ranting about the Navy because poor FH really got burned on this course he just took), so I was up early to drive him and hit the gym. 

Worst. Run. Ever.

OK, not EVER…but in recent history at least.  I don’t know what was wrong with me, but I just could not muster up the energy for more than 3 minutes at a time.  It’s super frustrating that no matter how much I practice or how often I go or how hard I try, I just don’t really ever seem to get much better.  My lung capacity sucks and hasn’t shown any signs of improving…meh.

I still got through 1.62 miles though… that’s only about .10 less than I normally do. (2 minute warmup, 18 minute intervals, 3 minute cooldown)

For a Wednesday morning the weight area was really busy today.  The gym itself wasn’t overly busy, but the area I needed was extra popular…couldn’t get the tricep machine, couldn’t get the 25lb barbell, couldn’t get a good spot in front of mirror.  Weird.  So I settled in on a mat and got some extra core work in instead.

30 regular crunches

30 reverse crunches

30 bicycle crunches

30 side to side twists

2 x 1 minute plank (one on elbows, one on hands)

2 x 30 second side planks (one each side)

 

Thankfully my Pink Smoothie cheered me up!

I did have to supplement that smoothie with a piece of toast and peanut butter, along with my coffee though.  The holding power wasn’t great, but that could be because of my workout (such as it was).

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For lunch I decided it was time to put more of the bread products in our fridge to use, and made a turkey and hummus sammich on a leftover deli style hot dog bun.  In the bun: organic hummus, matchstick carrots, red onion, tomato, deli turkey, and grainy dijon. 

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With a side plate of raw veggies, white cheddar, and pickles.

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Now to prepare for the weekly neverending conference call!

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Back to the early mornings this week (well, today for sure…FH’s course is having a lot of issues so it’s all one day at a time for now) so back to the gym this morning.

Took it a little easier on the treadmill…my back is still bugging me, my shoulder is acting up, and for some reason my hip joints are sore.  I feel like an old woman!  And the worst is that I haven’t done anything strenuous to make all of these things hurt at the same time.  Bah.

So I lowered my pace to 4.5mph on the treadmill and just took it slow.  3 minute warmup, 17 minute jog, 3 minute cooldown.

I wasn’t thrilled with my distance or calorie burn, so decided to add 12 minutes of high incline walking on the elliptical for a total of 45 minutes of cardio (2.45 miles, approx 250 cals burned).

Today is lower body strength day but in keeping with the theme of switching things up and taking it easy on myself, I decided to skip the squats and lunges today.  Instead I did 3 sets of 15 hamstring curls on the ball and 2 full sets of Eurydice’s bum exercises.

As always I threw in a bit of core work.  30 crunches, 30 reverse crunches, 30 side-to-side twists.

On the way home I HAD to stop at Starbucks (to pick up some loot for the fast approaching Blog Girls GTG) so grabbed my morning coffee while I was there.  Today’s choice: grande non-fat coffee misto (translation: coffee with lots of hot milk).  This kept me to one cup instead of two today, so I foresee a bit of a lag in my step this afternoon.

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Breakfast consisted of my Green Monster, my very milky coffee, and one of my banana coconut muffins.  Lots of protein and fibre in all of that so it kept me going for about 2.5 hours.

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For lunch I did some digging in the fridge.  We seem to have a lot of bread-type products open (pitas, 2 kinds of bread, a roll, hot dog buns) so I decided a sammich was the way to go.  Turkey, light cheddar, tomatoes, lettuce, honey dijon and light mayo on a multigrain seeded bun.  Yum Yum!

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Served with some veggies sticks and an oatmeal chocolate chip bar for dessert.  I’m so full!

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Today is an excellent example of my new motto…and my new blog name (in case you hadn’t noticed!).  Embracing Balance.  It may have started out with dessert for breakfast, but I’m living proof that if you take the treats and balance them out with a nutritious meal or two life will go on.  🙂

Somewhere along the way I changed from "weight watcher" (100 calorie snack pack, anyone?) to "responsible eater".  I have no desire to deprive myself of anything…so instead of spending my days worrying or under eating or counting "points" or taking the fun out of life, I have learned to plan ahead, think positively, make great choices, and enjoy the treats as they come.

Enter lunch…

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What you see there is my leftover half sammich from last night’s impromptu dinner out.  I took the yucky old lettuce & tomato (it wasn’t even red!) out and put the ciabatta & chicken on the Griddler for a nice crunchy reheat.  I then added my own fresh spinach and tomato.  It was like a whole new sammich!!

Served with a big side of tossed salad mixed with some chickpeas and Goddess Dressing.

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FH has a weird schedule today so I had to drive him to work for about 3:30 (he’s got some sort of training in the ops room simulator and it was only available in the evening) which messed a little with my work day, but actually worked out well for errands and gym time.  Because of the sleep in this morning I thought I might not get my workout but I did!

Treadmill:  3 minute warmup, 17 minute run, 5 minute cooldown

(This was a tough one…I think because I am starting to get used to morning workouts again already.)

Upper Body:  higher weight, fewer reps today (2 sets of 12)

– tricep pulldowns (17.5lbs)

– bicep curls (30 lbs)

– military presses (30lbs)

Lower Body:  (2 sets of 12)

– squats on upsidedown bosu (holding 10lb dumbbell)

– stationary lunges (2 sets each side) (holding 2x 10lb dumbbell)

Core:

– 15 v-situps  (3 months after my tailbone injury I can finally do these again!)

– 15 regular crunches

– 15 reverse crunches

– 3 x 15 sec planks (one right after the other)

My lower back has been really bugging me since the chiropractor on Tuesday.  I think I waited too long to go after my trip (airplanes really do me in…sitting too long) and so the extra hard adjustment has made everything really tender.  Note to self…yoga tomorrow.

And then here we have dinner.  More salad and a smattering of "clean out the fridge".  I got fresh groceries today so wanted to clear out anything on it’s last legs.  Thus we have…

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The last of the chicken & bean mix (with extra beans and salsa)…the last of the lemon dill hummus…the last few carrot sticks…the rest of the salad from lunch (mixed with the last handful of baby spinach…all served up with Mary’s Crackers for scooping.  Definitely fiberific!! 

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So there you have it…a recovery from the cookie breakfastEmbrace Balance people!  🙂

Look at this! 

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When I went to set up the coffee pot last night the button for the basket thingy was stuck so I gave it a little tug and a piece of plastic went flying off.  A very important piece of plastic!  Snapped right off.  Boooo.  It’s the little catch that keeps the basket closed for brewing.

I’ll be on the hunt for Crazy Glue tomorrow because it should be easy to fix (I hope!).  Until then I’m buying my coffee.

Needless to say, after the gym this morning I got a Venti coffee from S’Bux, but brought it home to enjoy as two servings in my fabulous new Empire State Building mug.  Sweeeet.  The coffee mug collection was screaming for something new! C’est tres cool, no?

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It must be the whole early morning workout thing that is causing this crazy hungry feeling because it still hasn’t gone away, but my tummy is feeling totally normal today.  I tried a more filling breakfast today, but it still didn’t really do the trick.

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In the bowl:  a small vanilla yogurt I grabbed at Starbucks, raw oats, strawberries, 1/2 banana, chopped almonds, and a sprinkle of mini chocolate chips (genius idea!)

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I was back an hour later for my second coffee and a couple of tiny baguette pieces topped with light herby cream cheese and chopped walnuts.

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Then lunch:  1/2 leftover sausage dog from last night…today with some melted light cheddar & mustard.  Served with a bigass tossed salad to which I added 1/2 cup chickpeas for extra fibre and protein (was hoping it would help squash this hungry issue).

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Lunchtime dessert:  a individual pack of Late July peanut butter sammich crackers…yummy in my tummy…but still not full!

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Workout…

Today shouldn’t have been a normal workout day but due to FH’s weird course schedule and lack of road-ready vehicle at the moment, I went today instead of tomorrow.  So I changed things up a bit so as to not strain myself.

Treadmill: 20 minute incline walk…starting at 3mph, working up to 4mph, then back down again.  Varying inclines between 5-10%.  3 minute cooldown without incline.

Lower Body:  2 sets of 15

– stationary lunges with 2 x 8lb dumbbells

– squats on upsidedown bosu

– hamstring curls on the ball

– 1 full set of Eurydice’s bum exercises

Core:  took it easy today as my back was still feeling yesterday’s workout

– 2 x side plank (1 minute each side)

You guys won’t believe this!!  Not only was I up by 7am, but I had a full workout and was at my desk by 9:15.  Amazing I know.  Of course, I owe this all to FH being home and returning to his normal work schedule.  (Usually he would be off this week for post-deployment leave but because of his course he had to go straight to it today…he’ll be off when the course is over instead.)

Workout:

Treadmill: 2 min warm up, 18 minute run, 3 min cooldown (1.75 miles)

Upper Body:  I couldn’t remember if today was supposed to be upper or lower body…haha…tooooo early…so I just went with what felt best.

– 3 sets of 15: tricep pulldowns (15lbs), bicep curls (25lbs), military presses (25lbs)

Core: 30 of each

– side crunches on the ball (30 each side)

– reverse crunches

– regular crunches

Breakfast:  I was STARVING after the return to the early morning workout, so immediately following my shower I put together a big bowl of Kashi Honey Almond Flax cereal with unsweetened vanilla Almond Breeze (& a few Cinnamon Puffins just for fun).  With coffeeeeee of course!  and a small side dish of blackberries for a fruit component.

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Lunch:  Don’t know if it was the lack of a real meal yesterday or just the change in routine, but by the time noon rolled around my stomach was actually grrrrrrowling.  After reading this fun little article on MSN today I decided that avocado needed to be on the menu…so made a repeat of the wrap from the other day.

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In the wrap:  light mayo, grainy dijon, shredded light cheddar, matchstick carrots, deli turkey, and lots of avocado.  All rolled up in a small ww tortilla and served with some Mary’s Crackers, a dollop of hummus, and a simple tomato salad (chopped tomato mixed with EVOO and s&p).

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It’s soooo quiet for work today.  Most of my coworkers (including my bosses) are American so they’ve all taken a long weekend for Memorial Day.  It’s been a nice opportunity to catch up on some things I’ve been letting get backlogged.  Don’t you love a clean email Inbox?

For some reason I’ve been craving a smoothie (maybe it’s all the talk about Green Monsters on the blogs lately!) so for my afternoon snack I got out the blender.  Into the mix went 1/2 banana, about 1/2 cup frozen blueberries, 1 tsp ground flax, and 1 cup light vanilla soy milk.  I guess this is a Purple Monster!

Since this was my pre-workout snack I included a Kashi granola bar too.

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At the gym:

Elliptical: 20 mins cross-country, variable intensity + 5 min cooldown in reverse

Legs: 2 sets of 15

– squats with 15lb bar

– stationary lunges with 2 x 8lb dumbbell (each leg)

– hamstring curls on the ball

Abs:

– 30 x regular crunches

– 30 x bicycle crunches

– 2 x 30 second plank

– 2 x 30 second side plank (1 each side)

When I got home I was soooo ready for dinner. Fiddleheads!

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Cooked them up simply by sauteing with a bit of butter, EVOO, salt & pepper and sliced mushrooms.  Served alongside a maple BBQ salmon filet that I baked in the oven and a small potato I cooked up in the microwave.

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American Idol: 

My American readers…please vote for Adam Lambert!! 

I snacked on some Kashi crackers straight from the box while I sat on the edge of my seat watching the final performances.  Although I don’t think this was Adam’s best night I do think his second performance was stellar and he sings circles around Kris.  Kris is a cutey but he doesn’t have the star power or the talent that Adam has.  It’s a fact people!!  Vote Vote Vote!

I’m actually somewhat on schedule. Thanks mainly to a nice, quiet work day. Maybe some of the sales guys took pity on me and my blathering email about needing to go laptop shopping on the fly. I dunno, but I’ll take it.

You’ll be impressed, people. Well, I’m impressed with myself, but maybe I’m just funny that way. 🙂

Since my afternoon post I have: made dinner/ate dinner/worked/started laundry/picked up laptop/worked out/showered/started second laundry load/set up Office and email on laptop/packed suitcase/did hair/prepped airplane food/and several other little random things probably not worth mentioning. I had hoped to be all done by about 10:30 so I could relax/blog/decompress with some PVR before bed but I guess I have to settle for just the blogging. I have to be up at 5:30 to finish packing and be ready for my ride by 6am!

So anyway….healthy food and activity related stuff….

Lunch consisted of the previously discussed non-fat latte from Starbucks and this yummy Eat Natural bar I picked up at Bulk Barn yesterday. It was somewhat like a gourmet rice crispy treat….the dark chocolate & macadamia nuts made it very decadent….the 220 calories made it suffice as a meal for today.

Dinner was my cry out for fast food. During the stressful laptop trip, I drove past every fast food joint known to man. But I didn’t cave! Instead I came home to a silly treat of baked white meat chicken nuggets (I knew I kept these babies in the freezer for a reason!) and a huge bowl of the salad I made yesterday. Dressed it with honey & grapeseed oil. Fabulous!! And of course mayo (light) and honey mustard to make the chicken nugget event complete.

After the gym I was feeling pretty wobbly, so I made a little snack of dried fruit when I got home (pineapple, apricots, cherries, and yogurt covered cranberries).

Later I made a bowl of Liberte Svelt vanilla yogurt and strawberries because I was still dealing with perishables that won’t make it through the week.

I froze the rest of the strawberries…made a salad (using the last of the hummus as dressing) for my flight tomorrow…and the grapes will be a good pre-breakfast in the car on the way to the airport (I can’t actually eat at 6am…ugh). I’ve eaten a bit of the watermelon, but it’s on it’s last legs anyway.

And yes people you read that right…I did indeed fit a workout into my crazy day!! I promised myself I would because chances of me getting much chance for a workout this week are next to none.

Treadmill: 15 minute incline power walk (full incline), 5:30 minute power walk (low incline) = total 1 mile, 125 cals

Strength (full body): 2 sets x 15 reps of each of the following:
– plie squats w/ 15lb bar
– stationary lunges holding 2 x 8lb weights (each leg)
– hamstring curls on the ball
– bicep curls w/ 25lb bar
– military presses w/ 25lb bar
– tricep pulldowns @ 15lbs
– regular crunches
– bicycle crunches

In and out of the gym in under an hour. Whew. 🙂

Now just a few more little things to do (pack up the new laptop!) and then off to bed. The next time you see me will probably be live from the Calgary airport during the layover on my way to Victoria. Weeeeeeeeeeeeeee!

PS: I little shout out to Amy for picking ME as the the winner in her Hallmark ESBM greeting card giveaway. Yaaaaieeeee! 🙂

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