"Nobody can go back and start a new beginning, but anyone can start today and make a new ending"
I'm ready to make MY new ending!

Wednesday, September 29, 2010

Awwwww.....I love being a guinea pig!

The facial lady at the gym/club asked me to be her guinea pig or her test subject to try out a new ultrasound cellulite buster machine.  She is learning how to use it, so she is giving me sessions once a week.

Today I had my second session.....OMG....boy did this feel good after my morning jog.....

She rubs some sort of oil/cream on my legs and goes to town....she did both legs and arms today....

We measured arms and legs before she did it, and then measured afterwards.....get this....I went down 1/2 inch in each arm and 1/4 of an inch off of each thigh.....

So whether it works or not for long term results who knows....I got a rub down, she got to practice....it's a win win......

She can also as time goes by, take credit for size reduction (not mentioning that I had WLS)....that way she may get more clients....ha!

So sometimes....being a test subject, guinea pig, etc....just is fun!

Tuesday, September 28, 2010

My hair is falling out!!

I knew it would happen...I was mentally prepared....and then it happened.....my hair is falling out!!!


So what does every normal person do when their hair starts falling out......Well dye it of course.....I used an ammonia free hair dye, and it will wash out....just as well, since I'll color it some other color in a few weeks.....

It's not falling out in clumps, and I don't have bald spots (yet.....and hopefully never) it is like excessive shedding, my brush is full of hair every time I brush, and when I shower and wash, it just falls out....hand fulls of it.....I'm glad I have alot of hair, and I know it will grow back.....but still it is annoying and sort of gross just hair everywhere.....

They say hair loss is normal after any surgery due to anesthesia and trauma to the body, but for people who go through WLS it is a little worse and usually starts around 12 weeks post op, due to such a lower calorie intake and the trauma your body goes through....that's one of the reasons we need to up the protein intake.....

Regardless....my hair is now dyed for winter....if now only the weather will follow...it has been boiling hot here in CA...and of course where we live we have no A/C so I feel like I am sweating all day long....goodbye blonde...hello mahogany brunette......




Friday, September 24, 2010

Week 10: Still going down.....

So this morning I get up, and right before I get on the scale, my husband comes out of the bathroom and says...."I don't get it, I didn't lose anything, I gained 2lbs!" so he was all pissy and mad, and showed much of the same reaction I had to the scale for years.....I do have to say, that he has worked out like crazy, he hits cardio hard 7 days a week for about 1 to 1.5 hours, he does 2 days of heavy weights and is probably eating 1800-2000 calories a day.  I told him that he probably should start journaling food and just be really diligent on calorie intake, etc.

So after that I went and got on the scale.....and WOOOOOOOO-HOOOOOOOO! I was down 2.2 lbs.  So I was happy with that, and tried not to celebrate too much because I knew that it was already killing him.

So after a bit of walking around, and 2 cups of coffee, for whatever reason (and I never do this), I was like...let me step on the scale again....and I had lost another .5lbs.  So now the conundrum, which weight should I take....hmmmmm......I think I'll take the earlier weight and get a head start on next week.....but seriously, after coffee I weigh less????

So of course I tell him, he goes and gets on the scale and he's down the 2lbs, plus an extra .5lbs. So that makes his week a loss of 1/2 lbs.  He's so mad!  I can totally relate as I was there for years, worked hard, watched what I ate, and still lost nothing!!!! So he goes of to the gym, works his buns off, sweats his head off, comes home, showers and weighs in again.  No loss....Now he's really upset.  I think that it would have only taken a tiny push to take him over the edge and cry.  I feel so bad for him, but we'll get through this week.  I am vetoing all pasta, sauces, and high fat foods in the house.  So next week should be lean, high protein, low fat week.....

In the meantime, I went to the Dr.'s office to have them take a look at my multiple skin issues, got another stint of antibiotics and some more topical creams.  I got on the scale at their office, and I was down another 1lbs from my scale at home....and usually their scale is 1lbs higher than my scale.....

I'll stick to my scale and my original 2.2......so that makes it a grand total of:

38.6lbs!

Thursday, September 23, 2010

Chicken/Basil/Feta Roll-up...

As promised....I made these last night.

I got a package of thin sliced skinless chicken breast, each package has 5 thin chicken steaks.  In a bowl combine 2 oz of feta cheese (I used trader Joe's regular greek feta), and a handfull of chopped fresh basil, a little garlic powder and pepper.

For each chicken steak, lay out flat, in the middle put 1/5 of the cheese mixture and roll up.  Fasten with toothpick.  Do that for all 5.

In a pan, place 1tbs of olive oil, and place chicken rolls, seam side down and brown the chicken.  Roll to other side and brown.  Add 1-2 tsp of chicken bullion, sprinkle paprika on chicken add  1 1/2 cups of water, cover and simmer for about 30 minutes.

I added a little arrowroot to the water just to thicken up the sauce a bit, but you can add flour, cornmeal or whatever you want.

I ate 1 1/2 rolls of chicken, translates into 250 calories.  I served with 1/2 c. of wild rice (ate about 1/2 of it) but you can do the math on the rice......this is so good, high protein and just tastes fancy, but is super easy to make.

Wednesday, September 22, 2010

The Metabolic Equation: Do the Math and Get Faster | Active.com

I read this article, it is just confirming what I said a few weeks back.


The Metabolic Equation: Do the Math and Get Faster

Some people don't eat much and are still overweight. Some eat everything they see, and couldn't gain a pound if they wanted to. Between these two extremes—where most of us dwell—is a range of intake, weight and output. In this relationship between energy, metabolism and output lie the keys to better performance.
Energy is the unit that describes work, and is most often called a calorie. A calorie describes the amount of work potential. For example, a gel usually has around 25 grams of carbs, which yield 100 calories of work for the body's function. As cyclists, the forward motion we produce is the by-product of work done by our bodies converted from chemical energy.
"Dietary and exercise habits need to be correct and consistent and long-term."

Metabolism is the conglomerate of chemical processes that happen in our daily lives. When we eat, our metabolism breaks the food down and puts it to work powering and building our bodies.
As cyclists, our metabolism is responsible for fueling our rides and the recovery afterwards, and for all the mechanisms of growth that we hope for when we train. We want our metabolism to be vigorous and active in fueling and growth, efficient so that we can go the distance, while simultaneously providing high output.

The Equation of Losing Weight

Energy, along with the metabolism, equals our output. If you want to lose weight you must take in less than you're putting out. If you're eating 3,000 calories a day, but only burning off 2,500, then that surplus of 500 calories is likely going to yield potential work in the form of fat.
It's a simple equation. Output is the work done by the energy we ingest with the help of the metabolism to get the work done. At rest, our body is busy digesting, respiring, healing, building...essentially anabolising (building) and catabolising (breaking down). The number of calories we burn at rest is often referred to as our basal metabolic rate (BMR).
Let's go back to our extreme examples from before. What is going on with the person who eats little but is still overweight? Energy is low, but so too is the metabolism, which means that even though there is little energy going in, the metabolism is converting it very slowly, and so the resulting output is low.
Sometimes this is a function of genetics, but just as often a function of lifestyle and trends. Unfortunately, output will be low according to the equation, and will likely be stored in the saddlebags as unsightly potential.
Then there is the ultra-lean individual, who seems to be able to eat endlessly and still stay lean. This equation is characterized by a large amount of energy coming in, coupled with a very active metabolism, yielding great output in the form of metabolic and physical work. At this extreme, so much energy is being used doing both metabolic and physical work, that there is little energy available for physical growth.
It may be necessary to down-regulate the metabolism of such a person to make them more efficient so they can go the distance. Hence the infamous "long rides with little-to-no food" program that jolts the metabolism to slow down and become more efficient with available fuel sources.

Make Your Metabolism Work For You

What are the means for manipulating this equation towards our desires? First, the fine print: Make sure the goal is realistic. I have seen many a good crit rider ruin themselves in the quest to climb better. If you're naturally a big person who may be lower on the metabolic side of the equation, but are reaping the benefits of great absolute power, it may not be realistic to try to peel yourself down to become a climber.
Don't try to become something you cannot. That said, I don't want to discourage you from being everything you want to be, or kill your spirit to succeed. Just be realistic.
The formula "energy plus metabolism equals output" means that all three react synergistically. High output is always desired, so in order to affect output, more energy either has to come in, or metabolism has to speed up, or both. Metabolism tends to be the limiter in most cases, since we can choose how much to eat. The volume of output can also be manipulated through programming.
How do we affect our metabolism to achieve our goals? The most logical means to improve metabolism is to do more work. That may mean more intensity in the same amount of time as before, or it may mean more time, and possibly more time and intensity. Adding more output to the equation immediately puts pressure on the body to make the equation balance.
Many times a rider's metabolism has been stifled genetically and environmentally for many years and is stubborn to move. The way to jolt it into action is not through starvation, which is often a knee-jerk response to the problem. Steady and consistent eating habits will be supported by good and steady energy inputs and high-energy outputs.
It makes sense that we need to increase our output and eat sensibly and consistently in order to change long-term trends. Remember, this is a gradual process, so a commitment to the equation is necessary.
Five small meals per day that yield X number of calories will prod the metabolism with healthy consistent messages, whereas one huge meal of the same number of calories per day would cause it to likely horde whatever calories were coming in rather than put it to work for you. The metabolism is usually a logical and reasonable manager.

Gain Your Metabolism's Trust

If the genetics are trending towards a slow metabolic rate anyway, and then that is followed by years of bad eating and/or exercise habits, the metabolism may hold a grudge that can only be broken with long-term trust and consistency. Patience and discipline are the two primary tenets of the repair mechanism.
"Dieting" and short-term crash-weight-loss programs simply break the trust causing further damage to the metabolic relationship. Dietary and exercise habits need to be correct and consistent and long-term. If you want consistently good output, then the input has to be good also.
Almost all of us can improve what we're doing at some part of this equation. Grade yourself honestly. Is your metabolism happy and trusting? Is there enough energy? Is there enough exercise? Too much? Is your metabolism chapped at having been starved and stuffed with bad food and bad habits? Is there enough energy coming in and where is it going? Where can you improve?
Energy, metabolism and output, along with the central nervous system, are the whole package. Do the math, and it will add up to better performance.

The Metabolic Equation: Do the Math and Get Faster | Page 2 | Active.com

Jambalaya....ok, not low carb, but low cal.....

I am not doing a no carb diet, I try to eat good carbs or mostly protein. My body asks me for carbs for all the gym-work I do.  So yesterday I had some pork in a the fridge that if it didn't go, it would GO!  so I looked around and decided to make a jambalaya....so yes it has rice, but it is so good and around 260 calories a portion....one portion filled me up.  It was soooo good.  It may have been the Goya Saffron Seasoning (I have no idea why I have these in the house, but they will be a keeper seasoning from now on).....It is soooooo delish!  Also got rid of stuff in the fridge.  Tonight I'll make chicken/basil/feta roll-ups.....I'll post the recipe tomorrow.



Here is the recipe:

Ingredients

  • 4 link Cajun Style Andouille Aidelles
  • 1 lb Boneless Center Cut Pork Loin Chop, Raw
  • 1 1/2 cups Ro-tel (1 can)
  • 1 1/2 cups Rice, White, Raw
  • 3/4 cup Onions
  • 1 medium Red Bell Pepper, Raw
  • seasoning (salt, knorr chicken, pepper, garlic powder, goya safron seasoning, cayenne)

I chopped the pork and sausage, browned in skillet, added onions, bell pepper, rotel and seasoning.  Also added about 1 cup of water.  I dumped it all into the pressure cooker (I was wanting to cook fast, but could have left it to stew in the skillet on simmer) and cooked for about 20 minutes.  Then I poured it all back into the skillet, added the rice and 1/5 cups of water, brought to a boil and covered.  Simmer for 10 minutes, turn off heat (leave cover) and leave it alone for another 10-15 minutes...the rice will be cooked.

I portioned it out into 10 portions.  Each portion is between 3/4 cup-1cup of food.

Here is the calorie nutritional info:

Nutrition Facts

Serving Size: 1 bowl

Amount per Serving

Calories 261
Calories from Fat 60.8

% Daily Value *

Total Fat 6.75g
10%
Saturated Fat 2.4g
12%
Cholesterol 50mg
16%
Sodium 426.79mg
17%
Total Carbohydrate 30.61g
10%
Dietary Fiber 1.1g
4%
Sugars 1.01g
 
Protein 18.63g
37%

On other topic:
Today I am only doing cardio once, my legs need a break from running, so I'm only doing 1 spin class, I'll go back to the jogging tomorrow, maybe I'll get a swim in tomorrow or if I feel like it today.

I got my "monthly bill" for being female yesterday and I think that it is making me even more exhausted......I still think I should have gotten those bits removed at the time of surgery.....anyway....check in tomorrow for the chicken basil recipe....

See ya!

Sunday, September 19, 2010

Home made protein bars....first try....slight disappointment....

So I was just taking ideas from various web pages and this is what I decided to make....

Ingredients

Mix all ingredients first the dry and then add water until you get the consistency of a slightly wet batter, like muffin batter sort of....

Line a 9x13 inch pan with parchment paper, spray with a little non stick spray.  Pour batter into pan, spread to even out.

Place in 350 degree oven and bake for 35-40 minutes.

OUTCOME:

I cut these into 20 squares, sort of like brownies.  The consistency was chewy and sort of like brownies.  But they lacked in flavor.  I think I'll make these again, add some splenda, vanilla extract and cinnamon. Mine came out pretty bland.  I am also thinking I may add some canned pumpkin and flax for seasonal flavor.  You can substitute and play with the recipe.  For now this is a keeper for me, just need to re-make to add a little more flavor.  Will probably also cut down on the oats, to reduce carbs as I add flax seed and other nuts and maybe double up on the protein powder.  Anyway...they were good (ok only, good) and filling.  They hit the spot when I want a cookie or something sweet.....have fun playing around with ingredients....

Here's the calorie breakdown:


Nutrition Facts

Serving Size: 1 squares

Amount per Serving

Calories 109
Calories from Fat 29.5

% Daily Value *

Total Fat 3.28g
5%
Saturated Fat 1.27g
6%
Cholesterol 11.5mg
3%
Sodium 50.92mg
2%
Total Carbohydrate 12.22g
4%
Dietary Fiber 1.92g
7%
Sugars 2.88g
Protein 9.1g
18%

Friday, September 17, 2010

Week 9: Still going down....

Alright!  I am down below 35 lbs!  I "only" lost 1.5lbs this week, but that puts me at 36.6lbs lost!  Yay....pretty soon I won't be part of this team:

I am totally psyched.

This week was a week of success in many ways......I finished up with week 6 of the couch to 5k program.  Ok, I choked on the 25 minute run yesterday, but still I took a 1 minute breather and got back on to finish.  I'll try again tomorrow.  I should be able to run it straight through.

Yesterday I told my sister about surgery.  I hadn't told anyone except my husband, mom and step dad.  I have loads of siblings, but I just told my "next in line" sister....and she was so nice and supportive.  It was actually funny, she reminded me how it has probably been the longest I've been able to keep a secret.  She totally got that I had to have surgery on my own time and terms.....she'll keep it under heads until I get to tell the rest of the family....probably not until I see them.....ha!

So the job I was super excited about, ended up being a "no go", they wanted someone with more "specific" experience.  That's fine, all interviews are practice for the next one.  I think maybe I'm not meant to personally interview until I lose some more flab and start looking more fab!

Anyway....today is Friday!  I'll have a round of spin at lunch and then training in the afternoon.  Tonight is pizza night, so I'll have more carbs than usual, but hey isn't it great that I can eat 1 maybe 1 1/2 pieces of pizza instead of 4-5?????

Anyway.....this weekend I'm going to try to make my own protein bars.....I'll post recipe if they come out decently....if not....well I'll post about the adventure of making them.

Later!

Wednesday, September 15, 2010

Me vs. chocolate covered nutter butters.....I won!

So this afternoon as I was headed into my second spin class of the day.  Our gym was hosting the local chamber of commerce mixer....so in the entry way, they had set up a chocolate fountain....

Yes! can you guys believe this, but I guess all businesses get to show and tell at the mixer...so right there, as I walked in...there it was....the thing is, I can usually walk right past chocolate fountains, I'm not a big fan of sharing spit....but they were just setting up, and then they came out....

Nutter Butter cookies to dip into the chocolate fountain....Nutter Butters have been my favorite for years....in term of store bought mass produced cookies.....so there they were in the open, calling my name....

I spent most of my spin class rationalizing why I should allow myself a treat.  I mean I had been to spin class already, all in all I burned 900 calories today just in spin classes....I had only eaten about 400 calories today...so when class was over.....

I WALKED RIGHT PAST THE FOUNTAIN AND OUT THE DOOR!!!!

I came home and instead ate to egg bites (from "the world according to eggface")...they were good, took the edge off and at 40 calories each, 3 gr protein and less than 1gr of carb....I was good to go...

I beat the monster.....

So here is my recipe on www.livestrong.com/myplate:  http://www.livestrong.com/recipes/ham-cheese-egg-bites-3/

and here is a link to eggface's blog....pointing you to her egg bites....she has many flavors......I may have to try some more...http://theworldaccordingtoeggface.blogspot.com/2009/10/party-time-confetti-bites.html

Tuesday, September 14, 2010

NSV??? - or maybe just a freaky guy....

I totally forgot to tell you guys....

Last Thursday I was doing my weekly grocery shopping.  I had on a skort (yes, you heard right, a skirt/short combo..it sort of looks like a tennis skirt) and a nasty purple tee shirt....

I had already gone to both stores I go to, they are right next to each other, first Traer Joe's then Food for Less.....so I was packing up my car, when a guy came out of the store and walked up to me.

He just came up and said "I just wanted to come by and tell you you look great"....so I was stunned...and sort of scared, so I just stared at him....

And then he repeated...."I mean, I just wanted to say that you look really good today and what you are wearing looks really nice".....

I sort of stared and said: "thanks..."....

He walked away and back into the store....yes, he came out and told me and walked back to the store.  He was nicely dressed, actually sort of handsome....but it really freaked me out...

So this was either an awesome NSV (Non Scale Victory)....or just some sicko that wanted to see how I'd respond and scare the doo doo out of me...

I'll take it as a victory, and assume I am actually starting to look good!

Ha!  thought I'd share....

Tortilla Stack....OMG soooooo good

So guys, I made this the other night and can I tell you it is so freaking delicious!!!

It is a little higher in terms of carbs than my normal foods, but I wanted something Mexican and with a not so bad calorie count.

I used a med. sized lasagna pan, and it makes 6 amazingly filling portions....


Ingredients


Directions:



Brown beef, in the meantime cube up 4-5 zucchini or calabazita squash, about 2 cups cubed.  Once the meat is browned, add squash and corn.  Season with your favorite seasoning (I used knorr chicken, cumin, and had some leftover ortega chiles so I dumped those in).  Added added about 1 cup of water and then stewed for a while, until the water basically disappears.


Take your lasagna pan, spray with PAM, place 2 tortillas accross the bottom, take a 3rd tortilla cut in half and fill in the space on the bottom. Open the can of refried beans (I used rosarita jalapeno), dump on top of tortillas and spread over evenly.  Take your browned and stewed beef and dump on top of beans, spread evenly.  top with 3 tortillas (2 plus 2 halves).  Spread salsa and cheese evenly over tortillas.  Bake in 350 degree oven for about 30-40 minutes just so the cheese melts and it all sets;.


I cut mine in 6 even squares, and refrigerated in pan.  Have been eating a square for breakfast....so good.


Here's the calorie breakdown...



Nutrition Facts

Serving Size: 1 squares

Amount per Serving

Calories 283
Calories from Fat 83.8

% Daily Value *

Total Fat 9.31g
14%
Saturated Fat 3.75g
18%
Cholesterol 23.33mg
7%
Sodium 393.33mg
16%
Total Carbohydrate 34.83g
11%
Dietary Fiber 6.22g
24%
Sugars 4.39g
 
Protein 19g
38%

Friday, September 10, 2010

8 - weeks.....it's picture day....

So it has now been 8 weeks....this week I lost 2.2lbs making that a total of 34.9lbs!!!! I can't believe it has been 8 weeks.....so super excited.

This week I finished week 5 of the couch to 5k program, this week was the dreaded 20 minute run, I can still remember a week or so ago that I wasn't able to run 3 minutes in a row...yesterday I ran 20 minutes straight!  I did it!

I haven't weighed what I weigh today since 2004.....so I am working on getting to a healthy weight....I can't wait!!!!

So here are my stats....





Here are my pic's comparing day before surgery to today.....can you guys see differences?



Wednesday, September 08, 2010

Body Fat Measurements....WTF????

No wonder we are confused....there are a gazillion million ways to measure your body fat percentage....well maybe not that many, but there are a few out there...which one is right?  It's almost like choosing a diet plan or the best fitting jeans (every make and size within the same make are different sizes...I'm sure of that!)

But really body fat measurement what gives?

Here is some 411 on body fat....


What is Body Fat

Body fat takes on two forms. First is the essential fat. This is the fat and oils within the body that keep it functioning properly. Many of the organs are protected by a layer of this fat. The joints are lubricated by it and some is used in the body’s hormonal and messenger systems. The amount of essential fat varies between males and females, with females having more to support reproduction and other hormonal differences. The essential fat in males makes up 2-5% of total body composition and in females it is in the 10 to 13% range.
The second form is stored fat. This is the energy stores that are used in times of extreme starvation or prolonged exercise. This is also the muscle covering fat that most people fight with. Some of this fat is stored in cushioning positions and is helpful, but a large percentage is not healthy. Body fat percentages, as expressed in total percentage, is a total of both essential and stored fats. The recommended total body fat percentage for the average person is 20-25% for women and around 8-14% for men. Obesity is considered above 30% in women and above 25% in men. 

So now we have a definition...here are the ways of measuring....I have been measured by 3 of these methods in the last week.  I'll stick to the lowest number one thank you very much!

Body Fat Measurement By BMI (my current BMI 45.5)

There are many ways to measure body fat ranging from the simple, rather inaccurate body mass index to the more complex, expensive, but highly accurate, Dual energy x-ray absorptiometry. The body mass index (BMI) is not a true measure of body fat because it simply uses height and weight as variables. BMI is the least accurate for strength athletes and bodybuilders due to their large mass relative to their height. Similar to the BMI test, but slightly more athlete friendly, are the circumferential tests. Measurements are taken of various body circumferences and then they are put into a formula to reach a desired number. Again, these have a very low accuracy rating.

Body Fat Measurement By Electrical Impedance (my current electrical impedance # is 47% - seriously....this has got to be wrong!  I work my buns off at the gym and have loads of muscle, I can't be close to 50% fat)

Impedance testing is another, more accurate, method. Electrical impedance is the lesser expensive of the two methods. It involves a low charge electrical impulse being passed through the body. The theory behind this test is that the electricity passes easier through the lean tissue. The higher the impedance, the higher the body fat percentage. A more expensive, and more accurate method of impedance testing involves the use of an infrared beam. The concept is the same but the infrared light is more accurate than the electrical impulse.

Body Fat Measurement By Skin Fold (my current body fat by skin fold is 35% - so yeah!  this is more like it!  I'll take this number thank you!)

Another convenient and inexpensive is the skin fold measurement. This method requires using calipers to measure folds of fat taken at various sites on the body. Some of the common sites include the triceps, hips, stomach and thigh. This method can be done very easily, and it can be done at home. 


Seriously there are a few other methods...my trainer seems to think that the skin fold method is the more accurate, I was pinched all over and my goal is to reduce this number.  The tough part is that BMI is what most insurance companies use to determine if you are healthy or not,  it's hard when they don't take into account anything else.  I know women out there who weigh 140lbs but according to the skin fold method they have over 40% body fat, that means that they have have very little muscle mass and are probably a lot less fit than I am.....so for now, I guess I'll continue at the gym, and working on my weight and overall health....
Friday is 8 weeks...so pictures to come!!!!!

Tuesday, September 07, 2010

What a day...I am pooped!

What a day....I am exhausted....I haven't been hungry all day so I really haven't eaten much....so I guess that is good, I think I've consumed about 200 calories today....that's ok, tonight I'll have Chinese stir-fry chicken for dinner....yum!

So this morning I woke up and finally took myself to the medical clinic to have someone drain my 3 nipple....ok, I hadn't posted about it, but doesn't life always work that way...Friday night I discovered a little sore spot on my right boob, I figured pimple or ingrown hair....by Saturday morning it was super swollen, literally it looked like I had 2 nipples on that boob....so I started with all the home remedies: warm compress, black salve (which by the way is the stinkiest @%#%# I have ever smelled), warm tea bags, you name it I did it...I think I even managed to burn myself with the "warm" teabag.....so this morning I finally got my butt to the Dr.'s office.  They stuck a syringe in, and drew out about 1/2 syringe of green goop!  GROSS!  So let me tell you....HOW DO YOU SAY RELIEF!!!  On antibiotics for 10 days, and in the meantime they'll send it in for culture to make sure it's not MRSA....

I made some delicious stew today....hot Italian turkey sausage 3 links, 2 cans of La Sierra white beans, chopped Kale (about 4 cups raw), 1 can of diced tomatoes.....take the sausage out of its casing, brown, all of the other stuff, add 1/2 c. water and a teaspoon of chicken Knorr......yummo....it made 6 portions for me, at about 200 calories per portion....

Then I went to the gym....I did week 5 day 2 of the couch to 5k program....that is 5 minute warm up, 8 minute run, 5 minute walk, 8 minute run, 5 minute walk.....I DID IT!!!  I ran for 8 minutes in a row twice, without stopping!!!  Then it was training with Larry for an hour.....and I went alone so he really let me have it.....I am tired and sore....and 868 calories burned.....wooo-hoooooo



He also gave me the results of my fat measurements with calipers....I am only 35% fat!  so compared to my BMI of 45 I'll take it....

I think tomorrow I'll do a comparison of fat measurements.....

For now that's all....I'm off to have din din and then to bed early!

Friday, September 03, 2010

Couch to 5K program

In case  you guys were wondering...this is the program I have been following....I start Week 5 tomorrow....YIKES!  by the end of next week I should be able to run for 20 minutes straight....Ok, so I may take a little more than a week to get past week 5....

The schedule


Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).