Thursday, March 21, 2013

Old Draft...

I have been so busy & last week was super chaotic.


Monday: Nothing worth mentioning happened during my work day. After work I picked up my brother (like normal) @ 4:30ish & he drove home. I had PT @ 6pm. When I got there, my (4th & hopefully permanent) trainer was finally there, but her previous client came in late so that apt ran over... I did the stair master for 5 minutes, then the elliptical for 10 minutes before she was finished. She worked me out pretty good. I did some hip raise thing, stability ball crunches, this hopping on one foot for a minute thing, stability ball push-ups, lunges, stability ball arm exercises, & some awkward worship thing. I wish I knew the names. Then we stretched. My session didn't end until 7:15 so I got my full hour in. Then I of course forgot what locker I put my stuff in so I looked like a fool trying to unlock every locker, until I finally had to get the cleaning lady to unlock them all... She made sure to ask me the color of my bag to make sure it wasn't all a ploy to jack people's shit. I should have just called my phone lol. After that debacle, I sat in the sauna for another 20 minutes. By the time I was home it was already 8pm. I took a shower. In the sauna I had already drank a protein shake & wasn't very hungry so my brother ordered a pizza. I did end up having a slice. And then in went to bed.

Tuesday: I woke up really tired. I thought about hitting snooze but then I remembered I had a dr.'s appointment. So I got up. I was almost ready when my brother tells me he doesn't have to be to work until 9am & will be driving himself. I leave at 7:15am & make it by 7:40am. I sat in the car for the next 5 minutes trying to find A's social (which I never needed). I walk in & take my first #. My # was already showing as being called but there was a lady at the window already so I sat & waited. Then I was actually called. I was handed a form to fill out & as soon as I finished a lady from the back opened a door & called my name. I went back with her, she weighed me(116.9!!!!!!:D), asked routine questions, took my temperature, & my blood pressure. Then the dr. came in & asked why I was in. I told him I needed a refill. He told me I use my inhaler too often. Then he said that I need to go to the prescription window to get my script filled. I walked to the window, took a number, was immediately called & was told to go around the corner & wait for my # to be called. Again... I waited, it was called, I got my meds, got out of there & was at work before 9am. Work was the same, lame. As soon as 4pm rolled around I rushed home. I started a batch of crock pot oatmeal, did some laundry, steam cleaned some dog vomit, did some push-ups, used laundry bags to do arm curls, did more laundry, emphasized my body flexing, cooked some delicious chicken florentine, did more laundry, & went to bed.

Wednesday: Wednesday morning I woke up, you guessed it, tired. I'm beginning to feel like there's no such things as a sound, good nights rest. I mentally noted that at 9pm I need to drop whatever it is that I'm doing & get into bed. We'll see how that goes. My brother drove to work. Other than eating *leftover* chicken florentine nothing too exciting happened during work. I did however get a message from my mom-in-law. Since A left we've been dancing around our schedules trying to find a day that works to have dinner. We finally decided on next Tuesday. I really do not want to go though. I wish I could cancel but I know I can't. I know I shouldn't feel that way but I have nothing to talk to them about. I always get really bad anxiety. All they're going to do is ask about A anyway & I really don't want to talk about him... It makes me sad when I think about A so I try not to. I also feel like they're constantly judging me. Like everything I say is the wrong thing to say. A's mom is nothing like the evil mother-in-law stereotype but she's constantly throwing in "suggestions" about how we should do this or that. I've never had parents like that, & I hate feeling like I have to check in or like I'm being checked on. I don't know.......
Anyway, at about 3pm my brother told me he was hanging out with his friend & didn't need a ride so again I hurried home right at 4pm. When I got home my bro & his friend were waiting in the car, because he hasn't taken his keys with him. Luckily for him I went home before I ran errands. I changed shoes & headed back out. First stop was the bank. I FINALLY got my mom taken off my account, officially changed my name & found out the ETA of my new debit card. Also I finally got my tax return!!! (Of course I would get it when I'm without a debit card). Then I went to Old Navy & Target & I treated myself to 4 new pairs of sandals(2 from target, 2 from old navy) & a sweater. I had to use A's debit card but it helped extinguish the fire in my pocket. I also went & bought groceries from HEB. After HEB I unloaded groceries, made an awesome pita bread, hummus, turkey & spinach sandwich & unwound. Ry-dogg ended up stopping by & we smoked some hookah, he showed me some Allen Stone video he took & we talked. He left about 10:30pm & I went upstairs to bed.

Thursday: I didn't have to be into work until after my bros driving test (appointment at 10:20am) but I still woke up by 7am & did a bunch of food prep. I prepped salads, I prepped smoothies, I hard boiled some eggs. I plan on cooking some chicken to have on hand (for salads or whatever my heart desires). After I prepped I made a smoothie & some coffee, showered & got ready & drove my bro to his DMV test. I waited while he took the test, which he passed!!!!! Yay for not having to drive him around anymore! :P I got to work at about noon & the rest of the day breezed by. After work I had pt @ 6pm. I did elliptical for 15 minutes. I ran/pushed a weight on a sled type thing, I did arms on TRX. I did these crunch type things on TRX.












Tuesday, March 19, 2013

Food & Fitness Tracker: Week 5

So far my weeks have been great. I've been eating well, working out often, & keeping a pretty detailed account of my habits... & then the weekend sneaks up on me. I forget to eat, I get too preoccupied to work out, & I can't keep track of either. I've been going back & filling out the weekends to the best of my recollection but who know how accurate that is? I'm not going to give up though. Hopefully (sooner than later) it'll become routine.

If I list something here that you would like information on let me know.

Monday 3/18/2013 - Weight:  lbs
      Breakfast: Steel cut oats with apples, flax seed, cinnamon, almond milk & walnuts (I made a large batch in the crock pot this weekend, so I'm not sure the ingredient amount per serving. Recipe.)
      Snack: N/A
      Lunch: Tuna pasta salad w hard boiled egg white
      Snack: Banana
      Dinner: Protein Shake
      Cheat: N/A
      Water: < 72oz
      Physical Activities: Personal training 1 hr.
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root
     
Tuesday 3/19/2013 -
      Breakfast: Banana & Oatmeal
      Snack: N/A
      Lunch: Pulled pork & 1 Hard boiled egg white
      Snack: N/A
      Dinner: 1/2 Chicken (breast) Florentine
      Cheat:Thin Mint Girl scout cookies (Too Many)
      Water: < 52oz
      Physical Activities: 40 Push-ups, laundry bag arm curls, double step stair climbs
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root

Wednesday 3/20/2013 -
      Breakfast: Oatmeal
      Snack: N/A
      Lunch: 1/2 Chicken (breast) Florentine & 1 Hard boiled egg white
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root

Thursday 3/21/2013 -

      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Friday 3/22/2013
      Breakfast: smoothie
      Snack:  N/A
      Lunch: oatmeal
      Snack: N/A
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Saturday 3/23/2013 -
      Breakfast: N/A
      Snack:  N/A
      Lunch: chicken puffy taco a la cart
      Snack: N/A
      Dinner: sushi
      Cheat: too many drinks:(
      Water: not enough water
      Physical Activities: does shopping all day count!?
      Vitamins: N/A

Sunday 3/24/2013 -
      Breakfast: oatmeal
      Snack:  potato & egg taco
      Lunch: chicken chopped salad
      Snack:
      Dinner: spinach salad w ground turkey
      Cheat:
      Water: not enough
      Physical Activities: hungover:(
      Vitamins:

Sunday, March 17, 2013

Food & Fitness Tracker: Week 4


I keep slacking, I need to get disciplined, quit making excuses & start keeping up with my life.

If I list something here that you would like information on let me know.

Monday 3/11/2013 - Weight:  120 lbs
      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1 banana, 1 scoop protein powder, 1 c milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: hill country fare vegetable beef soup
      Snack: N/A
      Dinner: Chinese food - spicy chicken lo mien
      Cheat: N/A
      Water: < 32oz
      Physical Activities: stair master 20 mins
      Vitamins: Multi-vitamin, fish oil
     

Tuesday 3/12/2013 -
      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1/2 c strawberries, 1 scoop protein powder, 1 c milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: hill country fare home style chicken noodle soup
      Snack: N/A
      Dinner: leftover Chinese food
      Cheat: 3 powdered donuts
      Water: < 40 oz
      Physical Activities: gym 1 hr
      Vitamins: Multi-vitamin, fish oil

Wednesday 3/13/2013 -
      Breakfast: 1/2 c oatmeal with 1/4 c blueberries, 1/4 c Chobani blueberry Greek yogurt, 1 scoop protein powder, 1 c almond milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: 1 can tuna with lemon juice and sunflower seeds
      Snack: detox tea
      Dinner: 1 scoop protein shake, 1 banana, 1/4 c Chobani pineapple Greek yogurt
      Cheat: N/A
      Water: < 40 oz
      Physical Activities: personal trainer 1hr
      Vitamins:  Multi-vitamin, fish oil, dandelion root

Thursday 3/14/2013 -

      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1 banana, 1 c almond milk, 1 scoop protein powder, 1/2 c walnuts
      Snack:  N/A
      Lunch: hill country fare home style chicken noodle soup
      Snack: N/A
      Dinner: Mc Donald's cheeseburger plain
      Cheat: soft pretzel
      Water: < 60 oz
      Physical Activities: N/A
      Vitamins: Multi-vitamin, fish oil, dandelion root

Friday 3/15/2013
      Breakfast: McCafe caramel mocha, hash brown
      Snack:  N/A
      Lunch: tuna pasta salad
      Snack: N/A
      Dinner: Chicken stir-fry
      Cheat:
      Water:
      Physical Activities: park with the dogs
      Vitamins: multi-vitamin

Saturday 3/16/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Sunday 3/17/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Tuesday, March 12, 2013

"Diet" plan

Before my wedding, the best man (who is also a body builder, personal trainer and GNC sales person) wrote me out this basic meal plan guide line... I didn't use it. But over a year later, I'm still interested in eating better & losing unnecessary fat.


Erin's
Dieting Plans 2011

Erin,
​I am so happy for you and Anthony, and I wish you all the best. As Anthony has been a good friend to me for some time I know that your marriage to him will bring you and I even closer as friends. I know both of you have been seeking to make some changes in body composition for some time now, and I am more than willing to help. I hope you find the following useful!
- A.J.D.



Current Statistics:
Height: 5’3
Weight: 125 lbs.
BMI: 22

Goal: 10 lb. weight loss & body fat reduction

Caloric Intake

Erin, the first part of the dieting process requires the understanding of this fundamental principle of basic weight loss:

calories in – calories out = calories gained/lost.

In order to figure out the amount of calories burnt throughout the course of the day (not including exercise), we must determine your base metabolic rate. Using the Harris-Benedict equation, I have determined it to be …..

​1292 calories burnt daily!

With this given information you should try to consume approximately 1100 calories daily in order to undercut those expelled.

​Note: If you feel that 1000 calories provides you with sufficient energy throughout the day then lowering calorie intake is fine. However, try not to consume any less as your body needs at least this amount to execute basic functions throughout the body.

If followed, you will burn off 1400 calories every week without lifting a finger. Once we account for exercise and instill habits that will help to naturally increase metabolism, you can see a much larger caloric expenditure.

Nutrient Ratio

​Another important aspect of structuring a diet is determining the optimal amount of each macronutrient to consume, which is adjusted to fit the overall goal. Seeing that body fat reduction and lean muscle promotion is your goal, you need to eat enough carbohydrates to fuel your body, adequate amounts of protein in order to support muscle, and the proper amount of fats to regulate brain and heart function, all while minimizing storage. For these reasons I recommend the following macronutrient ratio:

Calorie Intake-

​Carbohydrates – 45%
​Protein- 35%
​Fats- 20%

If you are consuming the suggested 1100 calories, you can monitor this intake by shooting for these numbers daily:

​Carbohydrates- 124 grams
​Protein- 96 grams
​Fats- 25 grams


General Rules of Consumption

 Split up your calories throughout the day into 5 – 6 small meals. Ideally you should eat every 2-3 hours to continually provide your body with nutrients.
 Stick to healthy fats (polyunsaturated & monounsaturated) and stay away from trans and saturated fats
 ABSOLUTELY NO FRIED FOOD
 Get the majority of your carbs from fruits and vegetables; whole grains are OK but try to only consume them 1-2 times daily
 If you’re going to consume fast-digesting carbs (sugars), do it either first thing in the morning or right after you work out
 I would recommend keeping written track of everything you eat for at least a week (include calories, carbs, protein, and fats) so you have a more accurate idea of your daily consumption.
Suggested Sources

Protein-

> Chicken
> Turkey
​>> ground
​>> breast/ patties
​>> bacon (low sodium/ fat)
> Eggs
> Fish
​>> tuna
​>> salmon (wild)
> Beef
​>> ground (lean)
​>> steak (trimmed)

Dairy -

​>> milk (skim, soy, or 2%)
​>> yogurt (organic)
​>> whey protein


Carbohydrates -

> Oatmeal
> Whole Grains
​>> Bread
​>> Cereal
​>> Pasta
> Rice (brown)
> Sweet potatoes
> Vegetables
> Fruits (simple sugars, or fructose)

Note: Avoid too much fruit juice.

Fats-

> Nuts
> Avocados
> Canola, safflower, flaxseed, and olive oils
> Fish (rich in omega-3’s)

Sunday, March 10, 2013

Food & Fitness Tracker: Week 3

If I list something here that you would like information on let me know.

I am really disappointed in myself and my lack of progress over the past two weeks. I know that most things dont happen over night

the only thing I seem to be doing consistently is making excuses

Monday 3/4/2013 - Weight:  lbs
      Breakfast: Smoothie - 1/2 avocado, 2 kale leaves, handful of spinach, 1 banana, 1/2 c Chobani pineapple greek yogurt, 1/2 c frozen strawberries, 1/2 c frozen pineapple, 1/2 c coconut milk, 1 scoop protein powder
      Snack: N/A
      Lunch: Hill Country Fare Home Style Chicken Noodle Soup
      Snack: Hand full sun flour seeds, detox tea
      Dinner: N/A
      Cheat: 3 samoas :/
      Water: < 32oz
      Physical Activities: N/A
      Vitamins: N/A
     

Tuesday 3/5/2013 -
      Breakfast: 1/2 c old fashioned oats, 1/4 c blueberries, 1 banana, 1/4 c walnuts, 1 tbsp honey, 2 c almond milk (I actually snacked on this until about noon because I made WAY too much)
      Snack: (see above)
      Lunch: (see above)
      Snack: (see above)
      Dinner: Frito pie
      Cheat: 3 powdered doughnuts :/ why is this ish in my house?!
      Water: < 32 oz
      Physical Activities: I'm a lazy ass
      Vitamins: Multi- vitamin, fish oil

Wednesday 3/6/2013 - [.]
      Breakfast: Green Smoothie: handful of spinach, 2 large kale leaves, 1/4 c frozen blueberries, 1 banana, 1/2 c Chobani blueberry greek yogurt, 1/2 c almond milk, 1 scoop protein powder
      Snack: Handful of sunflower seeds, detox tea
      Lunch: Spinach salad with avocado, walnuts, sliced apple, a squeeze of lemon and raspberry walnut vinaigrette.  thebomb.com!
      Snack: the rest of the apple from my salad
      Dinner: a protein shake:/
      Cheat: N/A
      Water: < 60 oz
      Physical Activities: stair master 20 mins, thigh machine (inside/outside) 3S of 20R on each, 20 mins in the sauna:/
      Vitamins: Multi- vitamin, fish oil

Thursday 3/7/2013 -
      Breakfast: 1/2 c old fashioned oat meal, 1 banana, 1/4 c blueberries, drizzle of honey, 1 c almond milk (I also added a scoop of protein)
      Snack:  dried veggies
      Lunch:
      Snack: sunflower seeds, detox tea
      Dinner: ground turkey and green beans
      Cheat: I'm trying to eat the doughnuts out of my house:(
      Water: < 32oz
      Physical Activities: stretched. I'm sore!
      Vitamins: Multi- vitamin, fish oil

Friday 3/8/2013
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Saturday 3/9/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Sunday 3/10/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Wednesday, March 6, 2013

MOTIVATION


MOTIVATION: the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated.

* * Why do I wanna lose weight? * *
•I want to look sexy for A & me
•I don't want A/my BFFs to look hotter then me :P
•I want to look amazing in a swim suit
•I don't want to be flabby

www.peertrainer.com

•Reduce intake of bread, potato, bagels, cereal, muffins, and sugar drinks.
•More fruits and vegetables!
•More "good" fats (nuts, avocado)