Saturday, Jan. 17
Breakfast: cup of decaf coffee, 1 toasted pan de sal with Nutella and strawberry jelly
Ran 3.01 miles with hubby
Post workout drink: 1 cup DOLE Ready Cut Fruit smoothie (strawberries, peaches & banana)
Lunch: 7 pieces of sushi combo
1 cup rice + sautéed veggies, Sisig
Dinner: The Kickin Crab Combo #3, Cajun Fish tacos, Garlic Noodles, Coconut Sea snails
(my brother's family dinner get together) ... plus Caramel cake from Cabalen :(
MY THOUGHTS ~ drank lots of water throughout the day. I don't like soft drinks and I can certainly manage without it. The day did start out right but since I was anticipating a pig out I'm just glad I was able to go 3 miles this morning. Choice of food wasn't healthy today but will do better tomorrow!
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Sunday, Jan. 18
Breakfast: cup of decaf coffee, 1 toasted pan del sal with Nutella and strawberry jelly
Ran errands - went out to buy groceries
Lunch: leftover Garlic Noodles + 4 pieces of Cajun Shrimp
Snack: 4 Oreo cookies
Napped for 2 hours
Woke up and worked out for an hour = 30 minutes jogged on the treadmill + 30 minutes functional training.
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| SQUATS w/ 15lbs. wts in each hand, 3 sets of 15 reps; DONKEY KICKS using FT at #4 using foot attachment, 3 sets of 16 reps |
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| FT Pull Downs at #7, 3 sets of 16-18 reps |
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| HOOKED LEG CRUNCHES using workout bench + 15 lb wts in each hand, 3 sets of 16-18 |
baked herb salmon
hot tea with Agave nectar and a little Almond milk.
MY THOUGHTS ~ today was indeed much better as far as caloric intake. Good thing I wasn't hungry much throughout the day and I was able to nap. I love naps! Tomorrow's gonna be an early day at work so I'm happy I got additional rest. I will now prepare tomorrow's breakfast for work :) 100% whole grain old fashion Oatmeal with brown sugar, cinnamon, almond milk and butter. Will include a piece of fruit or fruit smoothie.
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Monday, Jan.19
Breakfast: cup of decaf coffee, 1 toasted pan del sal with Nutella and strawberry jelly
Oatmeal, fruit smoothie, water (during first break 7:30am)
Lunch: Trail mix
Snack: 2 square pieces Ghirardelli Chocolate Intense Dark 60%
Dinner: 1 slice pizza + 1 cup Mac n' Cheese
MY THOUGHTS ~ I had a feeling I might not be able to workout because I lack sleep, I was running on 2 hours of shut eye, labored through work today and the drive back home got me drowsy. I will just have to make today my rest day and go to bed early tonight. But before that I gotta prep the ingredients for my smoothie I'm bringing to work tomorrow. I still have some more oatmeal in the refrigerator, gonna bring that for my breakfast as well.
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| strawberries, blueberries, orange slices and banana |
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Tuesday, Jan. 20
Breakfast: cup of decaf coffee, 1 toasted pan del sal with Nutella and strawberry jelly
Fruit smoothie (frozen blueberries, strawberries, orange slices, banana + almond milk)
Lunch: Chicken bacon ranch wrap = 290 cal.
Snack: 1 old fashion donut
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| Ugghhh... why were you in our break room Mr. Donut?! |
Dinner: Santa Fe style salad = 280 cal.
Jogged almost 30 minutes this evening, I thought I wouldn't be able to squeeze in a workout. I was also able to do some functional strength training and glut and floor exercises for around 40 minutes.
MY THOUGHTS ~ by the time I arrived home it was almost 5pm and I honestly thought that this would end up being another rest day. Fortunately 2 hours after having dinner I wasn't sleepy yet so I turned on the treadmill and jogged. Midway through I realized that I could go on and put in some strength training exercises. I'm so glad before bedtime I got another workout session done today!
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Wednesday, Jan. 21
Breakfast: cup of decaf coffee, 1 toasted pan del sal with Nutella and strawberry jelly
Oatmeal, fruit smoothie, water (during first break 7:30am)
Snack: 6 pieces chocolate truffles
Lunch: finished the rest of my fruit smoothie
Dinner: Caesar salad + 1 piece over roast (leftover from 2 nights ago)
MY THOUGHTS ~ today is the 2nd rest day for the week. I will aim to go to work earlier in order to get back home sooner and storm through another cardio + strength training session.
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Thursday, Jan. 22
Breakfast: cup of decaf coffee, 1 toasted pan del sal with Nutella and strawberry jelly
Oatmeal-Fruit smoothie
Oatmeal-Fruit smoothie
Lunch: finished the rest of my smoothie
Dinner: 1 cup Adobo Fried rice + 3 pieces of roast beef + broiled Milk fish belly
Brisk walk on the treadmill for 15 minutes after mealtime
MY THOUGHTS ~ definitely not the day I wanted, had another bad drive and arrived home tired as heck and HUNGRY too :( The oatmeal fruit shake didn't last as long as I thought. I ate dinner fairly early, rest a bit then hit the treadmill for an indoor walk. Will workout for sure tomorrow morning before celebrating hubby's birthday at The Napa Valley Wine Train.
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Friday, Jan. 23
Breakfast: half up of decaf + 1 pan de sal
Worked out for 1 hour alternating between strength training (3 different exercises) on our functional trainer and cardio bursts, jogging on the treadmill on level 5.
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| 1) Kettle Bell Side Lifts on 1 Leg, using 20 lb. wts 20 reps/3 sets = obliques + stability 2) Shoulder workout, refer to @boksantos on Instagram used 5 lb. wts each hand 13 to 15 reps/3 sets 3) Standing Hip Abduction, using functional training at 40 lb. setting 16 to 20 reps/3 sets each leg |
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| 10 minute jogs in between strength training on the functional trainer x 3 = 30 min. |
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| 1) Hooked leg Crunches on workout bench, holding 15 lb. dumbbell 16-20 reps/3 sets = Abs 2) Pull Downs using functional trainer at 70 lb. setting 16-20 reps/3 sets = Abs 3) Leg Extensions/Donkey kicks, functional trainer set at 50 lbs. 14-16 reps/3 sets |
Post workout drink:
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http://cathyelpedes.blogspot.com/2015/01/green-juice-post-workout-drink.html
Lunch: Hubby's birthday date on the Napa Valley Wine Train
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| Soup du Jour ~ Tomato Bisque topped with Croutons |
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| Fresh Fish of the Day ~ Pan Seared Mahi Mahi in Coconut Curry reduction with baby spinach & sweet potatoes |
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| Dessert ~ Tiramisu, Crème Brulee and coffee |
Dinner: 1 piece of Naan, a scoop of Saag Paneer and a piece of Lengua (beef tongue)
Hubby's dinner at home with the family
MY THOUGHTS ~ I knew ahead of time that today would be a pig-out day, good thing I was able to workout in the morning and had a light dinner since I was still full from our trip... and by light I mean "no rice" on my plate.
Ending this blog post the only thing I have to say is it is a struggle at times to stay disciplined and I would love to go back to the weight I had in 2011 (115 lbs.) prior to slowly gaining weight within the past 3 years (currently 126-128 lbs.) due to the lack of time and me feeling fatigue. For me it is a struggle for time to put in a decent workout because my days are wasted on my commute to and from work and I am extremely tired when I get home. I'm on the road for about 4 hours a day and finding a job closer to home has been very difficult the past year. It is taking a toll on my body - the lack sleep, not exercising diligently or not exercising at all and waking up at the wee hours of the night (2:45 am) to get ready for work which is 75 miles away from home. Which is why during my days off I really try my best to get in some exercise. Health is wealth ...
Love yourself by eating right and being active.
As you can see my past week was nowhere near perfect but I am determined to be a healthier and fit ME this 2015.
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