Yes, my dilligence last week payed off. I am down 2.2 since last Thursday!
I was a little chicken to step on that Monster this morning especially so because TOM came to visit yesterday. But I fought the fear and stepped on it anyway.
I ate very good yesterday except for the chocolate craving I gave into. But I still stayed within my calorie range for the day. So really I did fine. I didn't binge I just had 2 cookies. And later I had two mini kit kats. I was still at right around 2000 calories at the end of the day. I made this yummy homemade chicken soup. Lots of fresh veggies and whole wheat rotini(I didn't have any whole wheat noodles for chicken noodle, so I improvised) It was great!
I did however skip the gym yesterday. Two reasons 1) My 1st grader had a big homework project due on Friday( I have to work both Thurs and Fri eve at the restaurant so it was the only day I could help him) You know a mother's priority. 2) I was incredibly sore from Monday and Tuesday workouts.
So I do not feel guilty, I did what I needed to do :) My ds school project turned out beautiful.The sense of accomplishment he got was well worth the skipped gym. I did try to get my 3 year old to do a children's yoga dvd with me but it didn't capture his interest.(I'll keep trying)
After I get off the computer I am going to do a fitness dvd(Not sure what yet) Then shower to get ready to go to the school for some author's party at the elementary school(for my first grader) Then I have to work at 4. Busy day but I am alot less sore today so NO EXCUSES I must do something :)
Enjoy the day ! Shawn
PS I just ordered the new book "Strength for Life: The Fitness Plan For the Rest of Your Life" the new book by Shawn Philips.
Ok First the bad news I messed up on my Free day! I was supposed to use yesterday as my free eating day and I ate very good! Which is actually the good news too!
I stayed within my calorie goal( that's not even considering net calories after exercise). I also made it to the gym and worked out for 2.5 hours
I added extra effort by upping the weight on my weight machine circuit
I did the PiYo class( which actually was a pretty advanced class)
I took the step class (it was listed on the schedule as a ball class but it had been recently changed)
With all that said! How's my knee feeling? Surprisingly better ! It is still a little sore but healing.
I was planning on going to see my son play at a local place and it ended up that this place had changed their schedule so my son played down by Detroit. That was a long haul but ds thanked me for the support. Even though I was out late and had along drive, Knowing it made a difference to my boy made it all worth it. And I was even more impressed by my behavior on the way home. This coffee house my son played at only served traditional coffee house fair(desserts,cakes,oversized miffins) and I had eaten a very healthy dinner way earlier in the night(baked cod,steamed veggies,small baked potato) so I was getting hungry by 1:30 am and I passed up the goodies at the coffee shop, I passed up all the 24 hr Mcdonalds, I passed up the late night Taco bell and when I got home I had a Lean cuisine meal from my freezer(only 180 cals) just enough to take the edge off my hunger so I could go to sleep. WOW WHAT A WAY TO MESS UP MY FREE DAY! I really am glad I passed up all the Bad stuff.
Yesterdays link I posted really had me thinking yesterday. We pay rent to our fat.Check out yesterdays post if you haven't and what I am about to say will make more sense to you. So anyway this if we quit paying rent to or fat.......It will get evicted from our bodies. All that bad fast food I had been leaning on again lately bought me a annoying 10 lbs of FAT! Well I really thought about the eviction process yesterday and I ate well all day. I want to EVICT the fat!!
This is a kind of interesting way to look at fat loss! I thought it was cool when I got the link in my email. It shows a picture of 5 lb fat vs 5 lb muscle
Yes!!! I have another appointment at the gym today My quads are a little sore but I want to up the weight slightly today on the gym weight machine circuit. I know I can work harder. Plus there is a PiYo class( Pilates and Yoga blend) and a ball conditioning class. I want to take. I will play it by ear on my knee. I continue to get greater range of motion each day. I'll attempt to do all of the classes. Before I hurt my knee I know I could have done it, NOW ???? I will do my best !
I am excited to say I had my best week in a long time. I had slipped back into the clutches of over eating. I did well on staying within my recommended calorie range.
I made it to the gym on Friday and Saturday. I have an appointment to go to the gym at 4pm. I am going !
My knee feel a lot better this morning, too!
I was hoping I wasn't rushing it by working my lower body too soon. I feel so awesome :)
A funny thing happened yesterday. My co workers at the restaurant were telling me they thought I was on the schedule for Monday. I was thinking to myself but I have agym appointment that I don't want to miss. So I asked the owner about the schedule. I said " am I on the schedule for tomorrow?" He replied, "No, but are you available?" I was like ,"well, sort of. I have an appointment at a gym at 4pm" So he gave me permission just to come in after I finish at the gym. How cool is that. The owners permission to come in late over going to the gym ! Of course I wasn't on the scedule to begin with but that was pretty cool of him to understand where my priorites were. A wonderful compromise that worked for the boss and me. we just had 2 cooks quit so my coming in lets another cook go home to his family(he was scheduled for a double shift.) And I am not working Sunday this week so it gives me a few more hours on my paycheck.
I was really taking it easy on my hurt knee. I have done better this week on my calories. I weighed my self on Thursday. It was same as I last reported 210.
That's good considering what I had been putting in my body lately(pretending it was actually nourishing). I had been taking in whopping amounts of calories. Even last week I had tried but did horrible. Since Wednesday I have stayed on track calorie wise. And am excited to keep on track so I can meet my goal of 198 by June 12.
So anyway yesterday was upper body and abs
Today I did 1 hr drums alive cardio and went back to the gym for lower body. I also did a mile on the treadmill.
My knee is still tender but I feel I didn't aggrevate it or anything. I was surprised on the weight too. I had a trainer putting me through the machines and the inner and outer thigh machines I actually asked her to increase the weight ! So I am looking forward to getting to add more weight (hopefully my knee cooperates) soon.
It was great !
I am going to get off the computer and shower and go see the hockey game. Let's go Red Wings! Then I am going to a coffee house to watch my son Play!
I did go over on the amount of calories I wanted to take in yesterday. I'm not the happiest about it but will just have to strive to be better today! According to daily plate I was 273 cals over my target to lose 2 lbs a week. But on the plus side Wednesday I was about 860 under the target . Sooooo if you average the two days together. Technically I did fine.
Although I had meant to exercise yesterday but didn't. that would have made the difference in burning up those 273 cals! I am still babying my knee though. I have been doing gentle ROM stretches. So it doesn't get stiff on me.
But I am commited to exercise tonight and tommorrow. No ifs ands or but! My knee is still tender but I am going to attempt it.
So here's what I've done this time! I love getting my free promotions. Another local area gym is offering a 21 day free program. I get full gym privileges for the 21 days. The requirements are that I do there program at least 2 times a week. I set up appointments for tonight and tommorrow. Even though the program is free they ask for a $20 deposit. It's the bait to keep working out! They give it back after the 21 days provided you have worked out at least 2X weekly for 30 min. Sort of insurance( I want to get healthy and I want my $20 dollars for gas!!!) I love trying new things!~ I get bored with fitness easy! Don't get me wrong. I absolutely LOVE IT! I just need to keep it fresh to keep me motivated!
Now I am actually skipping my dance class to go to the gym tommorrow. Becasue of the way this program works I have to go today and tommorow to count for my 2 times this week unless I start Monday. They count Mon-Sat as there week. I could wait til Mon to start but I want to do it today! Dance class will be there every week. Plus I want to take my children for a family fun day after the gym. There is an earth day free event that has all sorts of fun stuff(Art work, Canoe rides, farmer's market, Petting zoo and more). They will even have a local organic food brunch. So it will work out nice for taking my children to have some fun, too!
Looking forward to trying this new gym! Tonight 6:15 pm ME and a trainer! Yes I love it !
I came up with a list of goals last night both professional and personal.
I had been pretty down, discouraged, and defeated since the beginning of the year.When my classes didn't get the approval of the church I had been working with was very discouraging to me. I was thinking defeated when I found out. But I did do a lot of praying about it. In feel that while this is an important project for God that I needed more time to perfect the class format. I have decided to still look for another church interested in letting me hold classes but launch them in the fall. It is getting too close to summer to start something now I think. Everone like to be outdoors or has vacations etc. They will probably do better in the fall.
Professional Goals
1. Registerbusiness name Actually make it official. Shaped by Shawn
2. Make class CD (2 for each format)
3. Make class plans(2 for each format)
4. Update flyers for Fall.
5. Put together a presentation for hand out to 5 local churches and follow up on the presentations.The presentation will include copies of flyers and class plans.
6. Go to CEC worshops May 3,4 and Dayton June 13,14, and 15(Professional developement)
7. Get business insurance by Fall
8. Get a website up and running by Fall ( I have a bit of luck on this one a young man who goes to church and school with my daughter actually designs web sites. He said he is willing to do it for whatever I think is fair.)
9. Do a press release for Fall (possible free advertising)
10. get a good portable PA system for classes
11. get a good headset mic for classes
12. Contact local community ed about running classes for Fall
13. Listen to fitcom expo at least every other day.While I surf.
Fitness and Nutrition Goals
1. No Fast Food (I had been really hitting it hard lately.....The reason for my major weight gain.....My biggest weakness!
2. Eat more fresh fruits and veggies
3. Eat clean in general
4. Control my portion sizes
5. Not eating late night
6.Work on discipline No MORE dioing good for the first half of day and messing up later!
7. Lose 14 lbs by June 12. (That is 2 lbs a week TOTALLY ATTAINABLE WHEN I EAT RIGHT AND EXERCISE) Then I will be back under 200 again. ICAN DO THIS!!!!!
General goals
1. Read my Bible daily!
2. Cut clutter in my mind and in my house. Work on 1 declutter project daily.
3. Make exercise a priority! Daily!OOPS that should have been under fitness goalds!
4. Love myself and have the confidence. I Really need to believe in my self and my dreams!
Have an awesome day!
Oh BTW I stayed under 1500 cals yesterday! WOOHOO!!!! It has been quite a while since I accomplished a feat like that!
Knee is feeling a little better each day! I am planning on doing some low impact cardio once my older kids get home from school!
Just a quick post. Not much to say today. I enjoyed going out last night to see my son play. I even got up there to sing. I wasn't so good though......I have done a lot of karaoke so I just couldn't remember the lyrics( not that I sounded bad, I just kept forgetting the lyrics) I think some of the forgetfulness can be blamed on being scared(It's been about 3 years since I got up in front of an audience to sing.) I sing in the car and at home a lot but haven't been singing out.
My knee still hurts.....a little less each day though. I am going to attempt my normal Saturday, Drums Alive cardio in the morning and dance class in the afternoon. I hope by Saturday I will be ready for it. On Saturdays I usually get in 2.5 hours of exercise.
I have been beating myself up a lot lately. But I decided enough is enough. I am ready to get back on track. I ate well at breakfast and snack. I am excited to be back on track.
I lost a lot of ground since the holidays. I have to be realistic. This is not going to be easy but I can do it! I can spend my whole life angry about the ground I lost (but will it do for me?) NOTHING!!!! Absolutely nothing!!!!!!! Time to just do it! I can't go backwards and erase the damage overnight but I can work hard to get back under 200. I have too!!!!!! It's not good to be this heavy. It affects my health and energy levels and just makes me feel bad about myself.
With that said, I know I am special to God. I know he see's me as beautiful! And that is what matters. With His help I can do this! I know it will be hard. I have been awfully discouraged lately. But enough feeling sorry for myself. TIME FOR ACTION!!!!!!!
My knee still hurts but not as bad as yesterday. I will continue to baby it. No hard core bootcamp workouts but I can walk and train upper body.
Monster
! 
Shawn
I messed up on my Free day!