Day 2

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Got up this morning and had my usual breakfast:

  • 1/2 cup cottage cheese = 90 calories
  • thin sliced whole wheat bagel = 110 calories
  • 2 tbsp cream cheese = 100 calories

For a quick snack I had:

  • 1/2 cup cottage cheese = 90 calories

I just got inside from doing a 30 minute outside workout aimed at getting my heart rate up. When I get home from work, I will do a one hour workout that includes: 30 minute cardio (running), 40 squats, 40 lunges, 40 calf raises, and a 10 minute ab set.

I resisted the temptation today to go to Groucho’s so that is always a good sign! I just keep thinking about that lean body with those perfect abs and toned legs that I’m looking to achieve!

Treadmill Calorie Burner

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Taken from http://blog.shareitfitness.com/2012/treadmill-interval-workout/#.UIX2JMVZUms, this treadmill workout can shed off 800 calories all in a 60 minute workout session! 

  • 0-2:00 – Jog at 5 mph
  • 2:10-4:00 – Run at 7.5 mph
  • 4:10-5:00 – Run at 10 mph
  • 5:10-7:00 – Run at 7.5 mph
  • 7:10-8:00 – Lower speed to 1.5 mph, perform walking lunges, always alternating legs
  • 8:10-12:00 – Run at 7.5 mph
  • 12:10-17:00 – Lower speed to 3.5 mph, turn around and run/jog backwards
  • 17:10-20:00 – Turn around and run forwards at 7.5 mph
  • 20:10-21:00 – Lower speed to 1.5 mph, perform walking lunges
  • 21:10-24:00 – Run at 8 mph
  • 24:10-27:00 – Raise incline to 12%, run at 5 mph
  • 27:10-28:00 – With incline at 12%, run/jog backwards at 2.5 mph
  • 28:10-32:00 – Lower incline to 0%, turn around and run at 8 mph
  • 32:10-34:00 – Run at 9 mph
  • 34:10-36:00 – Run at 5.5 mph
  • 36:10-38:00 – Lower speed to 1.5 mph, perform walking lunges
  • 38:00-44:00 – Raise speed to 3.5 mph, turn around and run/jog backwards
  • 44:10-47:00 – Raise incline to 15%, run at 4.5 mph
  • 47:10-48:00 – Step off treadmill and perform as many body weight squats as possible
  • 48:10-51:00 – Get back on treadmill, lower incline to 0%, run at 8 mph
  • 51:10-53:00 – Lower speed to 1.5 mph, perform walking lunges
  • 53:10-55:00 – Run at 9 mph
  • 55:10-57:00 – Raise incline to 20%, run at 4 mph
  • 57:10-60:00 – Lower incline to 0%, run at 9 mph
  • Get off treadmill – Perform 40 squat jumps.

 

 

Day 1

Aside

Before heading to work, I made a strawberry banana smoothie:

  • 2 cups strawberries
  • 1 frozen banana
  • 1/2 cup of milk

At 4:00 during work I had one pack of crackers for 80 calories and 1/2 cup of cottage cheese for 90 calories.

For dinner, I just had a Chinese stir fry with: chicken, peas, broccoli, and rice.  This dinner was probably about 400 calories.

Therefore, I have eaten about 1260 calories today.

Exercise:

  • 2 laps around the hill for a warm up
  • Ran up and down the hill 5 times
  • 20 windmill pushups on the stairs
  • 50 walking lunges
  • 35 calf raises

Total time working out: 20 minutes. I haven’t worked out in a few weeks so I wanted to take it easy today. Tomorrow I will shoot for a 45-60 minute work out. I will include my workouts below.

Tomorrow I am going to shoot for 1000 calories. I don’t want to skimp on breakfast because it is what gets our metabolism going for the day.  My meals will include:

Breakfast:

  • 1/2 cup cottage cheese = 90 calories
  • 1 thin sliced whole wheat bagel = 110 calories
  • 2 tbsp of cream cheese = 100 calories

Snack:

  • 1/2 cup of homemade trail mix = 100 calories

Lunch:

  • Strawberry-Banana Smoothie = 300 calories

Snack:

  • 1/2 cup of homemade trail mix = 100 calories

Dinner:

  • small salad with tomatoes, olives, low-fat dressing = 200 calories

Total: 1000 calories

Exercise: 

  • 2 laps around hill for warm up
  • Run up and down hill 5 times
  • 21 squat jacks
  • 40 walking lunges
  • 21 squat jumps
  • 40 long jumps
  • 21 push up jacks
  • 40 high knees
  • 10 burpees
  • 20 side shuffle right, 20 side shuffle left
  • 20 windmill pushups

 

What this is all about!

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Hello world! Not that anyone will be reading this, but I am mainly doing this for my sake to give myself the motivation I need to become a healthier, happier person!  I am currently in pharmacy school and I also work at a pharmacy so I am a very busy person, but I have noticed that in the past 6 months or so I have gained about 7 pounds and you might say that’s nothing, but for me, it is a lot! I can see it in my stomach, my chin, my arms, and my thighs and I used to work out regularly but with such a busy schedule, I never make time for it anymore.  And to top it all off, I’m not eating healthy!

So today, I have decided to take a step towards accomplishing my goal.  In this post, I will define my goals and steps I need to take towards accomplishing them.  I will also post periodic pictures to show if I am achieving the results I am wanting!

Goals:

1. Eat healthy.

  • Eliminate fatty foods such as chips.
  • No more eating out! No more Groucho’s on the way home or Firehouse Subs before lab.
  • Eat 6 small meals each day instead of 3 large ones. This way I boost my metabolism throughout the day.
  • Create a weekly meal plan. Breakfasts should include meals high in protein such as: eggs, cottage cheese or milk and Special K cereal. Snacks should include foods high in fiber such as my trail mix blend of Special K Cereal, Bran Cereal, and chocolate chips.  Lunch should be easy and on-the-go such as microwavable veggies with a filling veggie smoothie.  Dinners should also be high in protein including a small piece of chicken breast with veggies on the side.

2. Work out.

  • Purchase Insanity or P90X.
  • Create a calendar and plan my workouts based on the time of day that is best for me.
  • Change it up a bit! Go for a run outside instead of going to the gym. Or go to a local park and do a stairs workout.

3. Goals of my workouts:

  • Lose the belly flab and work towards seeing my abs again!
  • Trim my thighs and work the backs of my legs to help minimize cellulite and sagging.
  • Shape my booty. Nobody wants saddlebags right?!
  • Tone my arms and shoulders.
  • Tone my legs and calves.

So, I am about to go to work and I should probably go downstairs and make a healthy snack to hold me over before dinner. For breakfast I had a total of 390 calories including:

  • 1 cup of cottage cheese = 180 calories
  • 1 thin sliced whole wheat bagel = 110 calories
  • 2 tbsp of cream cheese = 100 calories

For my snack/lunch, I will have a smoothie totaling around 300 calories. And I haven’t planned anything for dinner yet. I will work out when I get home from work at 6:00 pm.  I plan to go outside and do a hill run for about one hour with intervals of push-ups, side lunges, squats, and windmills.  This will work my butt, my arms, my shoulders, my thighs, and my core.

I will take a before picture and post it on here soon enough and can’t wait to start seeing results!

Feel free to keep me motivated because I will need it!

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