The rest of today is really kind of a blur so this entry is short. Total calorie 1078
Friday, December 11, 2015
Day 5 LM21 DC
Day 4 LM21DC
And WHAM!!! Fatigue hits me like a brick. Not sure if it's the day or if it has anything to do with Aunt Flo showing up this morning. But watch out because I have not been a nice person in the few hours I have been awake!
4:45am is so early (especially when you are not a morning person). Right out of the gate I am just unhappy. Since my husband (who is a morning person) is teaching class with me, I have to speak out loud before drinking any coffee and the conversations go a little like this:
Me: DAMN!
Hubby: What now?
Me: God, nothing!
Hubby: Seriously......
Me: Why are you making the protein shakes in the little bottles, you are going to make a HUGE mess!
Hubby: I'm trying to help, can you just let me make them? Here do it your way!
Me: You filled to coffee cup too full!
Hubby: Again trying to make YOU a cup of coffee
Hubby:Why did you disappear while I set up all the weights
Me: words I can't post
Hubby *plants head in hands
I'm not sure how we make it through that Pump/CX class without killing one another because it was physically tough. Pretending like every muscle is not screaming at you and fighting shortness of breath while motivating others to keep going was only done this morning with sheer adrenaline. Oh and I forgot the hr monitor so I'm guessing I burned maybe 300 calories in 60 minutes. I did not feel strong and went light on weight for most of the exercises. Wow, just wow. I drank my shake on the way home ( 93 calories, 20 protein, 0.3 fiber, 2.3 carbs, 0.3 fat).
So about 20 minutes later I feel less murderous and start talking to my hubby like he is indeed my favorite person in the world (because he is). He even kisses me before heading to work so maybe just maybe this day will not end in tears:)
I am wanting my second meal pretty quick after I take the kiddo to school but when I get home I do not want to cook so I reach for the pre prepped tuna salad and carrots (222 calories, 10.8 fat, 8.7 carbs, 22.7 protein, 1.9 fiber). Not filling but I have painting to do so outside I go!
I get a call from my mother in law to join her for some shopping so I hop in the shower and get dressed and run out the door. She reminds me I haven't eaten but I brush it off (mistake) and we head out. We find the wreaths we are looking for and head to the grocery store and I realize I am famished. So I pull into the drive thru at Panara Bread and I order half of a green salad (no cheese or croutons) with chicken (150 calories 6.5 fat, 10 carbs, 1.5 fiber, 13.5 protein). I reached down into the bag and out pops a small loaf of fresh baked bread. Before I can even think about it I toss it out of the window!! It smelled so good:/ When I got home from shopping I ate 12 almonds because the salad had no dressing so I needed the "healthy fat" component to my meal (85 calories, 7 fat, 3 carbs, 1.5 fiber, 3 protein).
For my afternoon snack I grab my quick go to meal. Turkey, carrots and almonds (240 calories, 9 fat, 13.2 carbs, 25.6 protein, 3.3 fiber).
Supper was another really good one and this one was packed with calories and fat (relatively speaking). I used a pasta alternative, Shiratake noodle made from Konjac root plant. The noodles themselves only have 15 calories in 2 oz!!!! Anyway I topped the noodles with green beans and cauliflower that had been stir fried on sesame oil, tamari soy sauce, rice vinegar, and garlic. Then added tilapia that I pan friend in coconut oil (393 calories calories, 20.5 fat, 12.7 carbs, 38.5 protein, 6.2 carbs). It was good and I was happy to feel full (not stuffed though) for the first time in days.
Not the best day energy wise but a good day spent with family as we all walked downtown to watch the kiddo dance in the city Christmas parade:)
Total calories 1185
4:45am is so early (especially when you are not a morning person). Right out of the gate I am just unhappy. Since my husband (who is a morning person) is teaching class with me, I have to speak out loud before drinking any coffee and the conversations go a little like this:
Me: DAMN!
Hubby: What now?
Me: God, nothing!
Hubby: Seriously......
Me: Why are you making the protein shakes in the little bottles, you are going to make a HUGE mess!
Hubby: I'm trying to help, can you just let me make them? Here do it your way!
Me: You filled to coffee cup too full!
Hubby: Again trying to make YOU a cup of coffee
Hubby:Why did you disappear while I set up all the weights
Me: words I can't post
Hubby *plants head in hands
I'm not sure how we make it through that Pump/CX class without killing one another because it was physically tough. Pretending like every muscle is not screaming at you and fighting shortness of breath while motivating others to keep going was only done this morning with sheer adrenaline. Oh and I forgot the hr monitor so I'm guessing I burned maybe 300 calories in 60 minutes. I did not feel strong and went light on weight for most of the exercises. Wow, just wow. I drank my shake on the way home ( 93 calories, 20 protein, 0.3 fiber, 2.3 carbs, 0.3 fat).
So about 20 minutes later I feel less murderous and start talking to my hubby like he is indeed my favorite person in the world (because he is). He even kisses me before heading to work so maybe just maybe this day will not end in tears:)
I am wanting my second meal pretty quick after I take the kiddo to school but when I get home I do not want to cook so I reach for the pre prepped tuna salad and carrots (222 calories, 10.8 fat, 8.7 carbs, 22.7 protein, 1.9 fiber). Not filling but I have painting to do so outside I go!
I get a call from my mother in law to join her for some shopping so I hop in the shower and get dressed and run out the door. She reminds me I haven't eaten but I brush it off (mistake) and we head out. We find the wreaths we are looking for and head to the grocery store and I realize I am famished. So I pull into the drive thru at Panara Bread and I order half of a green salad (no cheese or croutons) with chicken (150 calories 6.5 fat, 10 carbs, 1.5 fiber, 13.5 protein). I reached down into the bag and out pops a small loaf of fresh baked bread. Before I can even think about it I toss it out of the window!! It smelled so good:/ When I got home from shopping I ate 12 almonds because the salad had no dressing so I needed the "healthy fat" component to my meal (85 calories, 7 fat, 3 carbs, 1.5 fiber, 3 protein).
For my afternoon snack I grab my quick go to meal. Turkey, carrots and almonds (240 calories, 9 fat, 13.2 carbs, 25.6 protein, 3.3 fiber).
Supper was another really good one and this one was packed with calories and fat (relatively speaking). I used a pasta alternative, Shiratake noodle made from Konjac root plant. The noodles themselves only have 15 calories in 2 oz!!!! Anyway I topped the noodles with green beans and cauliflower that had been stir fried on sesame oil, tamari soy sauce, rice vinegar, and garlic. Then added tilapia that I pan friend in coconut oil (393 calories calories, 20.5 fat, 12.7 carbs, 38.5 protein, 6.2 carbs). It was good and I was happy to feel full (not stuffed though) for the first time in days.
Not the best day energy wise but a good day spent with family as we all walked downtown to watch the kiddo dance in the city Christmas parade:)
Total calories 1185
Wednesday, December 9, 2015
Day 3 LM21DC
Woke up a little before 7am. Had a hard time forcing myself to drink water. Breakfast was good because I "beefed up" the eggs with more veggies. 2 eggs, spinach, sweet peppers, onion, mushrooms in olive oil topped with spicy salsa (229 calories, 4 protein, 10 carbs, 3 fiber, 15 fat). Feel pretty great energy wise!
Taught RPM at 10 AM and burned 438 calories. I felt great!! Only a little muscle soreness. I couldn't drink my protein shake fast enough!!( 93 calories, 20 protein, 0.3 fiber, 2.3 carbs, 0.3 fat).
For lunch I made tuna salad. 2oz albacore tuna, 1 hard boiled egg, olive oil, Dijon mustard, celery salt, salt and pepper. I put that on top of mixed greens carrots and tomatoes. I topped the whole thing with some balsamic vinegar. (259 calories, 10.3 fat, 23.5 protein, 12.2 carbs, 2.3 fiber). Also 32 oz of water. Yummy but not filling, left me wishing I could have double:(. Energy wise I'm still great! I dove right into a painting project to keep myself busy until it was time for school pick up.
The 3 o'clock hour is always the worst for me....bored, hungry, tired. Today I have a dull headache. I either need coffee or Advil (maybe both).
Before I head back to the gym I grab 4 slices of turkey, a handful of cherry tomatoes and 12 raw almonds (185 calories, 8.3 fat, 18.7 protein, 8.3 carbs, 2.5 fiber). I teach my CXWorx class about 30 minutes later and still feel really great. According to the hr monitor I burned 232 calories in 32 minutes.
Before I get to supper here is a side note. PREP ahead of time is a huge must! I prepped what I was going to make for supper before I went to the gym and so when I got home I had supper for 4 people on the table in less than 30 minutes!! Making several servings of the small meals like tuna salad and broccoli slaw can really help calm your nerves (and prevent you from grabbing non approved meals out of the pantry) when you are ready to eat. When I am out of time with NOTHING prepped I try and grab sliced turkey, raw veggies (tomatoes or carrots) and 12 almonds.
Ok, Supper: Turkey and Veggie Patties over Baby Spinach topped with Guacamole (290 calories, 11 fat, 13 carbs, 33.6 protein, 5.3 fiber) YUM! I actually felt full (for at least an hour...). Even our guests said they liked it!!
Overall it was still a good day. Still hauling it to the bathroom every 30 minutes or so but nothing super annoying that make me want to give up!
Before I get to supper here is a side note. PREP ahead of time is a huge must! I prepped what I was going to make for supper before I went to the gym and so when I got home I had supper for 4 people on the table in less than 30 minutes!! Making several servings of the small meals like tuna salad and broccoli slaw can really help calm your nerves (and prevent you from grabbing non approved meals out of the pantry) when you are ready to eat. When I am out of time with NOTHING prepped I try and grab sliced turkey, raw veggies (tomatoes or carrots) and 12 almonds.
Ok, Supper: Turkey and Veggie Patties over Baby Spinach topped with Guacamole (290 calories, 11 fat, 13 carbs, 33.6 protein, 5.3 fiber) YUM! I actually felt full (for at least an hour...). Even our guests said they liked it!!
Overall it was still a good day. Still hauling it to the bathroom every 30 minutes or so but nothing super annoying that make me want to give up!
Total calories 1056. The rest is below:
Tuesday, December 8, 2015
Day 2 LM21DC
My day starts early on Tuesdays. My husband and I teach a Les Mills Pump/Cx combo class at 5:15am. Coffee is a must for me this early! The workout was still pretty strong, only a little fatigue (that's not normal) through the last 3 songs. Using my hr monitor I burned 355 calories in 62 minutes. I drank my whey protein shake (93 calories, 20 protein, 2.3 carbs, 0.3 fiber 0.3 fat) on the ride home.
Breakfast: Sauteed spinach (in olive oil) omelet with spicy salsa (199 calories, 14.5 fat, 13.7 protein, 3.2 carbs, 1.3 fiber). Loved the spicy kick. Also 32 oz of water. Not super filling but since I am not teaching anymore classes today I can be little hungry. Plan on waiting until 11am to eat again.
Breakfast: Sauteed spinach (in olive oil) omelet with spicy salsa (199 calories, 14.5 fat, 13.7 protein, 3.2 carbs, 1.3 fiber). Loved the spicy kick. Also 32 oz of water. Not super filling but since I am not teaching anymore classes today I can be little hungry. Plan on waiting until 11am to eat again.
11am could not have come any slower!! So hungry. Chicken cooked in olive oil and dales with cherry tomatoes (260 calories, 35 protein, 9.2 fat, 9 carbs, 2 fiber) Trying to make myself feel full by drinking lots of water.
Uggg 1 hour later and all I can think about is food! Going to try and distract myself by painting furniture.
So I kept busy and didn't end up eating my snack until 4. 6 slices of Natural Choice turkey, raw carrots and 1/2 oz of raw almonds (240 calories, 9 fat, 13.2 carbs, 25.6 protein, 3.3 fiber). More water. My kid had a concert so my mind stayed off of food until I got home.
All I really wanted to do was crawl in bed so I drank 24 oz of water and ate tuna olive oil and mixed greens for the last meal (128 calories, 5 fat, 18 protein, 2 carbs, 0 fiber) to keep it light but on track.
Day 2 left me feeling a little shaky as the day progressed and sluggish. I'm interested in how tomorrow's workout it going to feel:/ Also many many bathroom trips. This part is supposed to get better.....
I only had 920 calories and the rest is below....
Monday, December 7, 2015
Day 1 LM21DC
So based on my current weight (height is not a factor) I calculated I need to drink 85 oz of water each day (adding 8 oz for every hour of exercise). That's 2.5 liters. I am terrible at this practice unless I'm working out. I started the morning with 32 oz and of course i've already had to stop typing to take an extra bathroom break. This should be fun.... But there are so so many benefits to drinking water and the biggest one being digestion. This challenge warns you to drink every oz of water so that the added protein does not hinder the process if you get my drift. I promise not to be gross but I am a little nervous about this particular aspect.
Now here is what I will be eating each meal:
1 palm full (size and thickness of the palm of your hand) of lean beef, lamb, chicken, duck, turkey, fish, shellfish, pork or eggs
A thumb size of nuts and seeds, avocado, olive oil, fish oil or flaxseed oil.
1-2 handfuls of broccoli, lettuce, cabbage, cauliflower, green beans, asparagus, mushrooms, brussels sprouts, cucumber, spinach, watercress, onions, all forms of capsicums, raw carrots, tomatoes, zucchini, eggplant.
The list of no nos for the next 3 weeks is fairly long. Say nope to the following:
• Dairy products (except for 100% whey protein for your daily shake).
• Roasted or salted nuts – eat unsalted raw nuts as the fats in roasted nuts are really bad for you.
• Grains – wheat, cereals, oats, rice etc. Basically anything that comes in a cardboard box. A good idea is to go through your pantry and get rid of everything! Otherwise, store it where your family or flatmates can easily access it, but it’s out of sight for you.
• Fruit. It’s only three weeks, you can live without apples for three weeks, right?
• Legumes.
• Starchy vegetables – such as potato, kumara, parsnip, yams and pumpkin – you’re replacing these carbs with other vegetables.
• Soy products. Did you know they are actually carbs, not protein? Don’t be fooled by marketing. The only acceptable soy product is tamari soy sauce, as it doesn’t contain wheat.
• Salt, dressings and fats in excess. You’ll see that some of the delicious recipes in your recipe booklet suggest small amounts of ingredients such as salt and mayonnaise. Don’t go overboard, these condiments and flavors should be enjoyed in small amounts only. Don’t forget that natural herbs and spices are a great way to add flavor and variety to your food.
As a female I am supposed to eat 5 times each day. On the days that I workout, one of those "meals" is to be replaced with a whey protein shake according to these guidelines:
You’ll need to have it within 10 minutes of working out (you need 0.3 grams of protein per kg of body weight). You’ll need to source a 100% whey protein, or if you have a sensitivity to whey protein try rice or pea protein. Drinking shakes is a must! They will help you recover faster, keep your energy levels up and help you feel ready to work out again the next day. Even if you don’t do a workout on a particular day, you’ll still need to fit in a shake.
So here is day one:
For breakfast I sauteed chopped onions and spinach in 1tsp olive oil. Then I beat 2 whole eggs with salt and pepper, poured them over the veggies and cooked until done (197 cal, 13 protein, 4 carbs, 1 fiber, 1 sugar, and 15 fat). Not the most flavorful meal but I like eggs and plan on most all of the breakfast meals being a variation of an omelet. Oh!!! And my saving grace will be caffeine! As long as it's unsweetened I can have coffee and tea. So I started the day with plenty of black coffee:).
Now here is what I will be eating each meal:
1 palm full (size and thickness of the palm of your hand) of lean beef, lamb, chicken, duck, turkey, fish, shellfish, pork or eggs
A thumb size of nuts and seeds, avocado, olive oil, fish oil or flaxseed oil.
1-2 handfuls of broccoli, lettuce, cabbage, cauliflower, green beans, asparagus, mushrooms, brussels sprouts, cucumber, spinach, watercress, onions, all forms of capsicums, raw carrots, tomatoes, zucchini, eggplant.
The list of no nos for the next 3 weeks is fairly long. Say nope to the following:
• Dairy products (except for 100% whey protein for your daily shake).
• Roasted or salted nuts – eat unsalted raw nuts as the fats in roasted nuts are really bad for you.
• Grains – wheat, cereals, oats, rice etc. Basically anything that comes in a cardboard box. A good idea is to go through your pantry and get rid of everything! Otherwise, store it where your family or flatmates can easily access it, but it’s out of sight for you.
• Fruit. It’s only three weeks, you can live without apples for three weeks, right?
• Legumes.
• Starchy vegetables – such as potato, kumara, parsnip, yams and pumpkin – you’re replacing these carbs with other vegetables.
• Soy products. Did you know they are actually carbs, not protein? Don’t be fooled by marketing. The only acceptable soy product is tamari soy sauce, as it doesn’t contain wheat.
• Salt, dressings and fats in excess. You’ll see that some of the delicious recipes in your recipe booklet suggest small amounts of ingredients such as salt and mayonnaise. Don’t go overboard, these condiments and flavors should be enjoyed in small amounts only. Don’t forget that natural herbs and spices are a great way to add flavor and variety to your food.
As a female I am supposed to eat 5 times each day. On the days that I workout, one of those "meals" is to be replaced with a whey protein shake according to these guidelines:
You’ll need to have it within 10 minutes of working out (you need 0.3 grams of protein per kg of body weight). You’ll need to source a 100% whey protein, or if you have a sensitivity to whey protein try rice or pea protein. Drinking shakes is a must! They will help you recover faster, keep your energy levels up and help you feel ready to work out again the next day. Even if you don’t do a workout on a particular day, you’ll still need to fit in a shake.
So here is day one:
For breakfast I sauteed chopped onions and spinach in 1tsp olive oil. Then I beat 2 whole eggs with salt and pepper, poured them over the veggies and cooked until done (197 cal, 13 protein, 4 carbs, 1 fiber, 1 sugar, and 15 fat). Not the most flavorful meal but I like eggs and plan on most all of the breakfast meals being a variation of an omelet. Oh!!! And my saving grace will be caffeine! As long as it's unsweetened I can have coffee and tea. So I started the day with plenty of black coffee:).
Mid morning I head to the gym to teach Les Mills RPM cycle class and burn (according to my heartrate monitor) 447 calories in 48 minutes. I drank 16 oz of water during the ride. With that workout I earn my protein shake so I add 1 scoop of GNC whey protein powder to 16 oz of water. (93 calories, 20 protein, 0.3 fiber, 2.3 carbs, 0.3 fat). Energy wise I am feeling great!
Lunch I had a 6 oz chicken breast pan fried in olive oil and Dale's with raw baby carrots. (255 calories, 9.3 fat, 10.7 carbs, 1.8 fiber 33.6 protein). At this point I am starting to feel light headed but I waited to late for lunch so instead of a meal before supper it will have to be after. Also at this point in the day I have had 75oz of water so the last 10 shouldn't be a problem.
Because I am a fitness instructor I teach twice on some days and tonight is no exception. Les Mills CXWorx is a 30 minute core training class. I actually left my heart rate monitor at home tonight so I couldn't accurately measure how many calories I burned. If I'm being conservative I probably burned around 200. Before class started I was a little concerned about my energy level but during the workout felt great and pushed myself as hard as I always do. Leaving the gym I was so hungry I could have eaten my hand!
Supper was really yummy! I used one of the recipes from the Les Mills Challenge. Minced (or ground) Beef Lettuce Cups (273 calories, 14.7 fat, 29.5 protein, 1 fiber, 2 carbs). I also finished up the last 10 oz of water.
Lunch I had a 6 oz chicken breast pan fried in olive oil and Dale's with raw baby carrots. (255 calories, 9.3 fat, 10.7 carbs, 1.8 fiber 33.6 protein). At this point I am starting to feel light headed but I waited to late for lunch so instead of a meal before supper it will have to be after. Also at this point in the day I have had 75oz of water so the last 10 shouldn't be a problem.
Because I am a fitness instructor I teach twice on some days and tonight is no exception. Les Mills CXWorx is a 30 minute core training class. I actually left my heart rate monitor at home tonight so I couldn't accurately measure how many calories I burned. If I'm being conservative I probably burned around 200. Before class started I was a little concerned about my energy level but during the workout felt great and pushed myself as hard as I always do. Leaving the gym I was so hungry I could have eaten my hand!
Supper was really yummy! I used one of the recipes from the Les Mills Challenge. Minced (or ground) Beef Lettuce Cups (273 calories, 14.7 fat, 29.5 protein, 1 fiber, 2 carbs). I also finished up the last 10 oz of water.
Last small meal of the day was natural choice smoked turkey over mixed greens with olive oil and balsamic vinegar. (188 calories, 6.5 fat, 7 carbs, 22 protein, 0 fiber). Small meal but I didn't want to over do it so late, however I am still hungry.
Day One was overall pretty good. The worst part is running to the bathroom a million times:/ No horrible fatigue (that they warn you about) but I am still hungry. Not go blow it all hungry just a gnawing want to go to bed early so it will be morning and I can start again........
Day One was overall pretty good. The worst part is running to the bathroom a million times:/ No horrible fatigue (that they warn you about) but I am still hungry. Not go blow it all hungry just a gnawing want to go to bed early so it will be morning and I can start again........
Here are the totals for the day. Total calories was only 1006 (seems low to me) but I followed the plan to a T. No "empty calories" so I'm going to trust it!
Getting Back on Track
The endless cycle that is healthy eating. I am not great at it even though I know better. The saying, "you can't out train a bad diet" has been slowly but surely catching up with me over the past couple years and it is time to do something. The group fitness studio that I own offers Les Mills classes as well as Zumba so I thought it best to jump start this process with Les Mills 21 Day Challenge. Three weeks of pure clean eating to break the cycle of processed food binging and some much needed fat loss. However, the welcome page starts super honest.......
Welcome. So, why wouldn’t you commit?
THIS IS NOT AN ORDINARY DIET. THIS WILL CHANGE YOUR LIFE.
Think of the 21 Day Challenge as a quick way to reset your body to healthier eating patterns, without forcing you to become “the one who’s on a diet”.
So many diets promise to be easy, you’re assured that “you won’t even notice you’re dieting”. With the 21 Day Challenge that’s not the case. It will take some work, and there will be times you wish you hadn’t signed up for it… but you’re worth the effort! We promise that if you choose to put your body through this program, you are going to lose weight and fat, become healthier and you are going to teach your body to desire what it needs; you’ll create long-lasting, easy to maintain lifestyle habits that will not interfere with your family or social life. The best thing is, it only takes three weeks. That’s less time than it took for THAT at-home fringe trim to grow out. But unlike the fringe, we promise you will not regret doing this. You’ll only regret not trying it sooner.
So right out of the gate it promises to be hard, but worth it. My plan is to document the next 3 weeks as accurately as I can. Recipes with calorie and nutrition info, exercise classes completed, and general mood and energy levels throughout. I'll be using My Fitness Pal to track the food and nutrition info and a heart rate monitor for calories burned during exercise.
And the journey begins.....
Welcome. So, why wouldn’t you commit?
THIS IS NOT AN ORDINARY DIET. THIS WILL CHANGE YOUR LIFE.
Think of the 21 Day Challenge as a quick way to reset your body to healthier eating patterns, without forcing you to become “the one who’s on a diet”.
So many diets promise to be easy, you’re assured that “you won’t even notice you’re dieting”. With the 21 Day Challenge that’s not the case. It will take some work, and there will be times you wish you hadn’t signed up for it… but you’re worth the effort! We promise that if you choose to put your body through this program, you are going to lose weight and fat, become healthier and you are going to teach your body to desire what it needs; you’ll create long-lasting, easy to maintain lifestyle habits that will not interfere with your family or social life. The best thing is, it only takes three weeks. That’s less time than it took for THAT at-home fringe trim to grow out. But unlike the fringe, we promise you will not regret doing this. You’ll only regret not trying it sooner.
So right out of the gate it promises to be hard, but worth it. My plan is to document the next 3 weeks as accurately as I can. Recipes with calorie and nutrition info, exercise classes completed, and general mood and energy levels throughout. I'll be using My Fitness Pal to track the food and nutrition info and a heart rate monitor for calories burned during exercise.
And the journey begins.....
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