Thursday, January 29, 2009

accountability: day 24 (wed 1/28/09)

6:30 am HIIT max out @ 2.0 incline 10.0 speed

m1. 8 am protein oatmeal, coffee

m2. 11 am spaghetti w/ meat sauce, green salad

m3. 2 pm cottage cheese, wasa crackers

m4. 5 pm ff greek yogurt, apple

m5. 8 pm spicy grilled chicken sandwich on ww bun, green salad

m6. high protein cereal bar

little over 1 gallon of water

Wednesday, January 28, 2009

accountability: day 23 (tue 1/27/09)

i am sorry that all you see is accountability posts. i am such a loser. haha actually it is that i do not have my laptop back yet and it is too busy at work to blog anything worthwhile. hopefully i will be back in commission soon. im sorry!

m1 7:30 protein oatmeal

m2 10:30 3 egg whites, 1 egg, 2 slices sara lee 45 cal wheat toast

m3 1:30 spaghetti with meat sauce, green salad

m4 4:30 8 oz ff greek yogurt, 4 oz fiber one peach yogurt, slivered almonds

UBWO

5 min elliptical warmup

the numbers are pounds.

db bicep curl: 10, 12, 15, 17.5, 12 hammer curl: 10

barbell deltiod rows: 20, 25, 30, 40, 24 db lateral raises: 5

cable tricep ext: 30, 35, 40, 45, 35 overhead db tricep press: 25 jumping jacks between sets

single arm db rows: 15, 17.5, 22.5, 25, 15. reverse db flyes: 8

db chest press: 12, 15, 17.5, 22.5, 15 db flyes: 10 reverse crunches between sets

m5. 7:30 muscle armor + WPI


m6. 8:30 spaghetti with meat sauce, some wasabi peas

i had probably 180 oz of water!

Tuesday, January 27, 2009

accountability: day 22 (mon 1/26/09)

m1 @ 6:30: protein oatmeal, coffee

m2 @ 10:30: 3 egg whites, 1 egg, 2 pieces sara lee wheat toast

m3 @ 1:30: veggie soup w/ turkey burger

m4 @ 5:00: south beach hig protein cereal bar

HIIT on elliptical maxing @ resistance 8 speed 13.0-14.0

ball crunches, bicycle crunches, plank w/ feet on ball, crunches w/ legs against wall, ball handoffs

m5 @ 8:30: spaghetti w/ lean beef, mushroom & onion sauce, salad

1 gallon h2o

great day

Monday, January 26, 2009

accountability: day 21 (sun 1/25/09)

well i did not wake up until about 11.. oops.. ha!

and then i did not want to eat before my workout, so i didn't.. and i made it to the gym around 1:30.

HIIT on treadmill maxing out at 9.4 MPH and 1.5 incline

then

m1. kashi go lean/soy milk

m2. stuffed chicken breast/risotto/asparagus

m3. protein shake w/ chocolate powder & frozen banana

yeah i was not awake long enough to have anything else!

probably about 3/4 a gallon of water.

so glad to be back on track today!!!!!

accountability: day 20 (sat 1/24/09)

free day!

i woke up feeling way better. whew.

here is the damage...

*turkey sausage & egg bagel sandwich, coffee

*1 cup nielsen's custard

*1 fish taco

*mac & cheese w/ chicken from noodles, side salad

*half of a snickerdoodle

*a sugar cookie

*some bites of birthday cake

*a little glass of champagne for a birthday toast

*lots of water!


did not feel too bad after this free day. probably because i finally was able to eat something!

accountability: day 19 (friday 1/23/09)

okay so this day was not good, i was sick. so sick.

m1 10:00 am bowl of kashi go lean w/ soy milk

had some sprite throughout the day

m2 5:30 pm 1/4 cup tomato soup, a breadstick, barely got that down

m3 9:30 pm another bowl of kashi go lean, a bowl of cinnamon toast crunch

hardly any water, no workout

damn the food poisoning!

Friday, January 23, 2009

accountability: day 18 (thurs 1/22/09)

okay, so i have food poisoning. ughhhhhhhhhh soooo sick. yesterday was a bad day. well, after the food poisoning incident, that is.

m1. 8am protein oatmeal

m2. 11 am turkey hummus avocado sprouts wrap. this is what made me sick, not sure what it was. maybe the turkey?

m3. 2 pm chicken and veggies

then i went to marshall's, went to bed at 5pm, woke up at 8pm, had some sprite and some slices of bread, and went back to bed

woke up feeling awful, so today is not looking so good either.

i got 100 oz of water down yesterday, and no workout. first workout missed. sigh, cry. i am feeling awful so i will probably be missing today's workout too. on the upside, i have not been overeating. heh. haven't been able to eat at all :(

i did not take photos today, just because i am sooo bloated and whatnot. i will have to do that soon when i feel better!

how is everyone doing? hopefully everything is going great for all of you. i will get the at home LBWO posted this weekend, it is so hard without a computer! im sorry for the delay!

hope you all have a good weekend, hooray for 3 weeks down!

Thursday, January 22, 2009

accountability: day 17 (wednesday 1/21/09)

hola!

m1 8:00 am: protein oatmeal

m2 11:30 am: turkey burger patty, spinach, avocado, red pepper hummus, ww kangaroo pita pocket

m3 2:45 pm: 3/4 c low fat cottage cheese, 2 multigrain wasa crackers

HIIT 20 min on elliptical max out @ 10mph at 2.0 incline

m4 handful of wasabi peas, indian masala simmer sauce with chicken, broccoli, green and red pepper, celery, sweet potatoes all chopped up and simmered together. yes it was the masala simmer sauce from TJ's, if you eat a fourth of the recipe you are good to go. i also had a piece of bread with this, probably shouldnt have because i had the potatoes but what can ya do...

cheat: 2 bites of marshall's cookies and cream ice cream. my weakness, my downfall, ice cream. i really wish he wouldnt eat it around me because it is WAY too hard to resist! i am going to try to go a whole week with NO cheats next week. wish me luck!

m5 chocolate protein powder/banana/soy milk shake. didn't have any ice cubes at marshalls so it was not as good as usual!

184 oz of water! i rocked it on the agua!

i took my fish oil, CLA and multivitamin.

so, it was a pretty good day! how did you do?

im taking photos tomorrow and weighing in! eeek! hope i see a change!

Wednesday, January 21, 2009

delicious turkey burger patty recipe.

this is a recipe i got off of the tracker website for turkey burger patties. it is sooo good, and you can make a bunch and eat them however you wish. in pitas, on bread, on a bun, alongside a potato or rice, with some fruit, you name it.. just a quick easy way to have perfectly portioned protein on hand! and you can freeze these babies if you want as well!

ingredients:
  • 1.25 lb turkey burger
  • 4 TB hummus (i used roasted red pepper hummus)
  • 2 TB worcestershire sauce
  • 1/2 of a diced medium onion (i used red)
  • 2 tsp cumin
  • lots of black pepper
  • dash of cayenne pepper for added spice
mix all ingredients and form into 5 equal sized balls. this makes each patty a quarter pound, or 4 ounces. perfect portion size! yes there is one ball missing from the photo below, it is already on the grill.


smash balls between some foil and grill on the foreman grill or on the stove.
i cant get these photos to rotate, weird, oh well



i have been eating my patties ina kangaroo pita pocket with avocado and spinach.. YUM!

i want to try them on a whole wheat bun with all the burger fixings.. i will have that next time i am craving a burger :)

try these, you will NOT be sorry! super easy and yummo!

turkey meatloaf.

this recipe is out of the eating-for-LIFE cookbook, slightly modified.

yield 6 servings for me, and probably all other ladies out there. or 4 servings for a man.

ingredients:
  • 1.25 lb ground turkey
  • 2/3 cup oats
  • 1 cup salsa
  • 1 package knorr vegetable dip mix (or spinach dip mix if you cannot find this one)
  • 1 diced medium red onion
  • 4 egg whites
  • a whole bunch of black pepper

mix all ingredients together and put in either a 9x5 meatloaf pan.. or if your meatloaf pan has gone missing like mine did, you can use these totally awesome silicone baking cups.. which actually worked out better for me because it made 6 perfect servings!


put some low carb/low sugar ketchup on top of the meat and bake at 350 for an hour.


serve with veggies. you can also serve with a different carb, but keep in mind the oats in the recipe already do add a little carbs to the meatloaf, so do not eat quite a full serving of whatever carb you choose. i just stuck with a huge heaping helping of steamfresh veggies because i think my carb allowance was over for the day!

the EFL book has it paired with green beans and mashed potatoes, i believe. this is fine, just go easy on you big your mashed potato portion is!

i made them and froze them for later. they turned out so cute!

Tuesday, January 20, 2009

accountability: day 16 (tuesday 1/20/09)

quick post--

m1. 7:45 AM protein oatmeal

m2. 11:00 AM ezekiel tortilla, red pepper hummus, spinach, deli turkey, avocado wrap

m3. 2:00 PM red and green bell peppers, sliced. turkey burger in a ww kangaroo pita pocket with spinach

LBWO:

2 min warmup jog on treadmill

60 obliques on decline bench with 10# plate

hamstrings:
ham curl machine 12-40#, 10-50#, 8-60#, 6-70#, 12-50#. deadlifts 12-50#. stability ball curls-20. ball crunches/oblique crunches in between sets, a total of 100 reps

calves:
standing calf raise machine 12-40#, 10-6-#, 8-80#, 6-100#, 12-60#. single leg calf raises with body weight-12 each leg. 30 second plank between sets.

quads:
leg press 12-115#, 10-135#, 8-155#, 6-175#, 12-135#. stability ball agianst the wall squats holding 17.5# dumbbells in each hand-12 squats+12 second hold.

50 reverse crunches.

hip adductor machine 12-65#, 10-70#, 8-75#, 20-80#. back extentions on stability ball between sets, total of 80 reps.

theee end. good workout.

m4. 4:30 PM fuji apple, 6 oz fat free greek yogurt

m5. 7:30 PM turkey meatloaf, 1/2 bag of steamfresh veggies (carrots, cauliflower, broccoli)

m6. 10:30 PM chocolate protein powder+frozen banana+soy milk+ice protein shake

1+ gallon of water, 1 coffee, fish oil once, thermoCLA twice, multivitamin once.

hope to get some quality blogs up tomorrow!

Monday, January 19, 2009

accountability: day 15 (monday 1/19/09)

hey everyone! ok so the deal is my computer is in the shop for like the next 12 days. ugh. SO i am going to TRY to get my posts up by staying late at work a couple days this week. so far i have a LBWO at home post, a meatloaf recipe blog and a super yummy turkey recipe blog. i also have a post ready for gingersnap pumpkin cream cups. and a recipe blog on shrimp and chicken with feta and tomatoes. oh and a post regarding protein shakes. sheesh. i hate not having a laptop! but i will get on it ASAP i promise! for now, the posts will be lame, until i can do more, which will probably be wednesday after work. sorry! talk amongst yourselves in the comments in the meantime! oh and please give me your vote on what post you would like to see first!

today's accountability:

m1 7 am protein oatmeal (1/3 cup oats+scoop vanilla protein powder+6 oz water.. microwave, then added 1 TB sugar free log cabin syrup and a splash of plain light soymilk)

m2 10:30 am 8 oz fat free voskos greek yogurt+one fiber 1 peach yogurt (4 oz)+handful of slivered almonds

m3 1:30 pm shrimp&chicken with tomatoes and feta, green beans

HIIT on treadmill, 22 minutes. hit my "10" on 2.0 incline and 10 mph.

m4 7:30 pm turkey burger patty (yummmmy recipe soon to come)+baby spinach+red pepper+avocado all in a kangaroo pita pocket. i have a ton of these kangaroo pockets at my smith's here on 33rd. let me know if you would like me to pick you up some and i will!!!

m5 10:30 pm protein shake: 1 scoop chocolate protein powder, 1 frozen banana, 6 oz plain light soymilk, 6 ice cubes

had thermoCLA twice today, multivitamin once, fish oil once, 1 coffee (black) and over 1 gallon of water!

glad it was a better monday!

accountability: day 14 (sunday 1/18/09)

okay this was for yesterday, i did a little bit bad but not HORRIBLE. i need to plan better for days i go snowboarding, and i need to be stronger against temptations. i really kind of blew it at dinner but i am moving on to a new week!

m1. protein oatmeal

m2. south beach diet high protein cereal bar in peanut butter, apple

m3. 3 egg whites+1 whole egg+2 slices dry sara lee 45 cal bread

m4. olive garden: half of the apricot chicken dish (suni is right, this is yummy and basically the ONLY healthy option on the menu that includes protein and no starchy carbs) i did have a little salad and the bad part is i had a breadstick. le sigh.

only had time for 4 meals. i did munch on some wasabi peas throughout the day, i really love them i hope they are not too bad for me... i should look into it i think!

i had almost a full gallon of water. that is good! it was my day off from exercise but i did go snowboarding for 3 hours.

onto week 3! let's make it better than ever! how is everyone doing? i have an at home LBWO post planned, but does anyone else want to see info on anything else? let me know! xoxo

accountability: day 13 (saturday 1/17/09)

well it was KINDA free day for me on saturday. here is what i had:

m1. protein pancakes

UBWO
i forget the weights i used.. ugh i hate that.. but i know i maxed out on DB chest press at 25# and single arm DB rows at 25# (i will catch you mom!), DB bicep curls at 17.5#, DB shoulder press at 17.5#, and overhead tricep extension at 45# on the cables.

m2. south beach diet high protein cereal bar in peanut butter, a string cheese and a slice of sharp cheddar cheese and 1 apple. random i know. i was at the grocery store.

came home and had a little ice cream before going to eat with marshall and amber.

m3. red robin: cheeseburger and fries (i ate half of it. sooo filling.) and 2 mozzarella sticks.

came home and hung out and then some more ice cream. and then i went out to key's on main and the woodshed and came home and had more ice cream. and some kashi go lean cereal.


had probably a little over half a gallon of water. not too shabby.

Sunday, January 18, 2009

okay, tomorrow will have day 13 and 14 :)

So, my computer is in the shop and im posting this from my phone. Too hard to say a lot, so ill post from work in the morning! Hope everyone is doing GREAT! We've made it 2 weeks!

Xoxo

Saturday, January 17, 2009

accountability: day 12 (fri 1/16/09)

hi guys! happy free day! (if it is yours, that is)

yesterday:

m1. 8:30 am protein oatmeal

m2. 11:30 am leftover shrimp/chicken feta dish

m3. 2:30 pm 1/2 cup low fat cottage cheese, bag of green and red peppers with some roasted red pepper hummus for dipping

cardio: didn't do hiit because i wanted to see how fast i could run a 5k (3.1 miles) i got it done in 26 min and 2 seconds. hope for a better time by the end of the 12 weeks.

i had some wasabi peas when i got home, i have started to snack on these a LOT.. they are not toooo bad for me i dont think. they are 16g carbs/7g protein for 28 grams.. but i dont know how many peas are in 28 grams.. so i figure a few here and there won't kill me. haha.. hope not

then m4. 7:00 steak, dry baked potato, green salad CHEAT: some white rolls.. not wheat. i was out to dinner and had a hard time resisting. i hate going to dinner on non free days, but it was marshall's step mom's bday dinner. what can you do? i think i did ok. i drank unsweetened iced tea.


m5. 10:30 pm tiny apple, kashi go lean (dry)


had probably 80 oz of water. not enough. today is free day but i am eating clean for most of the day because of last night's meal. i am also going to do my UBWO today and try to get a gallon of water in. wish me luck!

how are you all doing?!

Friday, January 16, 2009

accountability: day 11 (thurs 1/15/09)

hi guys, sorry i am late getting this up. i have been ULTIMATELY busy lately! i have been neglecting this little blog a tad but i will be back on track with posting this weekend, i've got lots to talk about just no time to type!

anyway, some of you have been tapering off on the accountability posts and others have not even posted it yet, please let us hear how you are doing! i think it helps everyone!

here is how my day went yesterday:

m1 7:30 protein oatmeal

m2 10:30 3 egg whites, 1 whole egg [scrambled] 2 slices whole wheat sara lee 45 calorie toast

m3 1:30 edamame

m4 5:00 banana chocolate peanut butter protein shake. this is my new favorite, it tastes JUST like ice cream, i will do a recipe feature on it soon. it will curb those sweet tooth cravings without the sugar!

m5 7:45ish shrimp and chicken with tomatoes, dill, parsley and feta; spinach salad with avocado, red peppers, green onions and balsamic dressing. mmmm i will also do a recipe feature on this meal ASAP! i took photos!

workout LBWO:

quads:

bulgarian split squats w/ DB: 12 reps @ 10 lb, 10 reps @ 12.5 lb, 8 reps @ 15 lb, 6 reps @ 20 lb, 12 reps @ 12.5 lb. wall squats aganist ball w/ 10 lb db in each hand, 12 reps and hold 12 seconds. i did bench tucks between sets here.


hams:

stiff legged dead lifts with barbell: 12 @ 35, 10 @ 45, 8 @ 55, 6 @ 65, 12 @ 45. exercise ball ham curls 15 reps. i did ball crunches between sets here.


calves:

laying calf raises on machine: 12 @ 160, 10 @ 180, 8 @ 200, 6 @ 220, 12 @ 180. standing single calf raises, 12 reps each leg. i did decline drunches with 10lb weight between sets here.


abs: obliques on decline bench, 2 sets of 30.

lower back: hyperextension bench w/ 10 lb weight, 3 sets of 25.

a few squat-and-holds on bosu ball, some single leg squats on bosu ball. i was just waiting for my mom to get done with her workout.

after my workout is was still full so i just had some almonds and a clementine!

how was your day 11? can you believe we are almost 2 weeks done?!

Thursday, January 15, 2009

accountability: day 10 (wed 1/14/09)

hi everyone! happy thursday! here is how my day went yesterday:

m1.7:30 am: protein oatmeal

m2.11:45 am: (yep.. big gap there. i was BUSY at work) sloppy joe pita, green beans

m3.1:45 pm: apple, cottage cheese, almonds

m4.4:30 pm: greek yogurt, fiber1 yogurt, slivered almonds

HIIT on treadmill.. well warmed up for 10 min on elliptical waiting for treadmill to open up, then i did my HIIT the same as monday but increased the incline from 0 to 1 to 2 to 3 and maxed out at incline 3 at 10 mph only made it 42 seconds. now i have something to work on!


m5. 7:30pm piece of ww toast with natural PB, 1 clementine (no protein here, i was tiding myself over for dinner which i thought would be around 8:30.

m6.10:30pm pork loin roast with mixed rice, asparagus, mushrooms, onions and red peppers. mmmm it was so good, my super wonderful friend neal made 12 of us dinner, it was fancy and delish!

i had about a gallon and a half of water! 1 coffee, 1 batch of my supplements

pretty good day, i am just eating my oatmeal now.. how was your day 10???

Tuesday, January 13, 2009

accountability: day 9 (tuesday 1/13/09)

m1 @ 7:00: protein oatmeal, half a grapefruit

m2 @ 10:00: fiber one peach yogurt mixed with 8 oz fat free voskos greek yogurt and some slivered almonds. about 30 min later i had 1 whole chopped cucumber.

m3 @ 1:00: sloppy joe in ww pita, green beans

m4 @ 4:30: some green and red peppers, a string cheese, tuna and ff cottage cheese and a chopped pickle mixed up in a low carb high fiber tortilla

UBWO:

bicep curls while sitting on stability ball, dumbells (weight is for each hand) were 8lb-12 reps, 10 lb-10 reps, 12.5 lb-8 reps, 17.5 lb-6 reps, 10 lb-12 reps. hammer curls while standing- 10 lb-12 reps. i did ball crunches in between sets.

tricep overhead cable extension, 12 reps-30 lb, 10 reps-35 lb, 8 reps-40 lb, 5 reps-45 lb, 12 reps-35 lb. tricep cable pulldowns 12 reps-30 lb. jmping jacks for 30 seconds in between sets.

rowing machine: 12 reps-30 lb, 10 reps-40 lb, 8 reps-50 lb, 6 reps-60lb, 12 reps-40 lb. dumbbell rows 12 reps-20 lb dumbbells in each hand.


dumbbell chest press (weight is for each hand): 12 reps-10 lb, 10 reps-12.5 lb, 8 reps-17.5 lb, 6 reps-22.5 lb, 12 reps-12.5 lb. dumbbell flyes: 12 reps-12.5 lb.


single arm alternating shoulder press while standing (dumbbells for weight in each hand): 12 reps-8 lb, 10 reps-10 lb, 8 reps-12.5 lb, 6 reps-15 lb, 12 reps-10 lb. lateral raises: 12 reps-5 lb dumbbells in each hand.

i was shaking after! yay!


m5 @ 8:00: 3 egg whites and one whole egg, scrambled, 1 slice 45 calorie sara lee toast with spray butter, half a grapefruit


m6 @ 10:30: 1 scoop chocolate protein powder, 1 frozen banana, 4 oz soy milk, ice. blended.

had about 115 oz of water today, 1 black coffee, all my supplements (yay) CLA and multivitamin.. ummmm i think that sums it up.


how did you do today?

body-for-LIFE tracker: my (not so) secret support system

ok, so some of you may have visited the body-for-LIFE tracker website, some of you may have not. but i have to give credit to this website because it is probably the only reason i actually made it through my first challenge.

i know sometimes it is hard to understand new websites.. this one is no exception, it can be a bit confusing and overwhelming at first. but once you figure out your way around it, it will be the most beneficial tool in surviving your body-for-LIFE challenge. i PROMISE.

so, i decided to give you all a quick little tutorial about how to use tracker to your advantage. i will list a few things you can use tracker for and also include step by step instructions how to go about using each feature. PLEASE take the time to check this website out, i promise it will help you.

first thing you may want to do is create an account, just so you can post questions in the message board forums. if you choose not to make a profile, you can still check out the website and the message boards and the other people's profiles!


1. message boards!

okay, so on the front page if you scroll down a bit you will see a list of links that looks similar to this (click to enlarge):
each link is a "thread"..and a thread is a post that a user has posted about one thing or another.. and this list is the most recent threads that have been replied to. SO.. if there is a topic that catches your eye, you can click on it and read it.

OR.. you can go directly to the forums page.. where there are individual forums for different categories such as support, beginners, exercise, eating, recipes, supplements, teams, etc etc... to get to this page, click the link at the top of the thread list on the front page that says "go to forums now" see photo:

once you click this link, this page will come up, with the list of different forums:
the forums you will probably be interested in will be support, beginner, exercise, and eating. these are the main forums.. aside from the teams forum, but unless you belong to an internet team (yeah, my mom and i both do.. we are rad computer geeks!).. you probably won't find much interest in the teams forum.

SO.. click on a forum to see what posts ("threads") are in there. you can just click on threads other people have started and read them.. or if you have a question of your own you would like to ask, you can create a profile and post a question! when i first started my challenge, i was posting in the beginner and support forum like there was no tomorrow, and i always got lots of responses to my questions. even if you just want to read and not participate in the posting, that is fine too. it can still be very useful just to lurk on the forums and read what other people have to say.

so, take a gander. if you are having a hard time finding your way around the forums, post a comment here or email me and i can help you navigate.

take advantage of this huge online community of people who are doing the same thing we are doing! it is AWESOME!

ok, now for the next part, a bit more tricky!

2. viewing other profiles.

option A: latest photos

on the home page, you can look to the right and find a section that says "newest photos".. this is probably the easiest way to look at other profiles without getting too specific. click on the "More.." link under the newest photos category:


obviously your screen will look a little different since i am signed in on that example above. but you get the idea. so once you click on this link a list will come up of recently updated profiles. it looks like this:



this is the list of peoples' profiles that have had photos recently added. it first says their user name, then their age, then their gender, and then the day it was updated. you can browse to find someone who is around your age and gender, or you can look at all of them, or you can just click on whatever your little heart desires. this is one way to see profiles with photos on the site.

once you click on a profile, there is some navigating in order to see their photos, you can select front, side or back view. it is not a requirement for anyone to upload any type of photo, so some people may have lots of photos and other people may only have one. some people may have side and back views and other people may not.

i will use my profile as an example on how to navigate a profile.

once you click on a name, their profile will come up with this page:



this has basic user info. to get to the photos, click on this link:


it will automatically bring up the front view and you can scroll down to see any and all front view photos. you can click on side or back to view the other angles:



you can also check out other features of each profile by using the toolbar at the top of their profile.. such as their progress log or their 20 most recent posts.. most people do not use the meals/activities feature, and not very many use the blog feature, but you can check those out too if you would like.

option B: search profiles

you can search all the profiles on tracker if you wish. you can choose to search by user name, state, gender or age.

from the home screen, click on "search profiles":


this screen comes up, and you can plug in search criteria. you can only select one category to search under. for example, you cannot filter by both age AND gender.. you have to pick one or the other. anyway... may i suggest searching by age, because you can enter a range here and it will bring up all profiles within that age range, and you can later click on specific profiles depending on which gender you wish to browse.

so, say i want to find all the profiles ranging from age 23 to 27. i would type it in like this, and click search:


a list like this will come up, and the profiles which have photos will have a camera icon next to their name. it will also list their specific age and gender. from here you can click on whatever profiles you wish to view:



you can also email people from their profiles by selecting "send private message", but you have to have an account set up to do this. setting up an account is free and you do not have to enter any information about yourself if you do not want to. the choice is yours.

please take advantage of this website and learn as much as you can from it. it is a great community of people who are all in the same boat as us, and there are lots of great ideas!

once you get more familiar with it, you may want to join an online team to help support you through your challenge. cross that bridge if you come to it.. but if you never feel like that, that is fine too. my mom and i, along with my friend pixar, all belong to teams on there. we post daily and just chat with our teammates about body for life and exercise and eating and whatnot. it is actually really fun! and my team also posts accountability each day so it is nice to have to report to them.

well that is a quick rundown of what is probably my favorite website. i hope you check it out!

quick cobb salad.


i pulled this recipe off an e-mail i got today from the National Body Challenge by Discovery Health.


TOTAL TIME: 10 minutes

ingredients:
  • 3 cups chopped hearts of romaine
  • 5 each grape or cherry tomatoes
  • 1/4 cup sliced cucumber
  • 1 hard-boiled egg, sliced
  • 5 cooked, peeled large shrimp
  • Freshly ground pepper to taste
  • 2 tablespoons light blue cheese dressing
Makes 1 serving.

NUTRITION INFORMATION:
Per Serving: 273 calories; 13 g fat; 3 g saturated fat; 348mg cholesterol; 556 mg sodium; 13 g carbohydrates; 5 g fiber; 27 g protein

OK.. so this is the way the recipe was written on the website, i think it is really perfect except for the dressing. you can cut down on unhealthy fats by nixing the light blue cheese and using olive oil and vinegar for a dressing instead, or you could use a wishbone spritzer dressing. this recipe was quick, easy, and super high in protein and veggies so i thought it was worthy of being posted! add some avocado for a healthy fat!

Monday, January 12, 2009

accountability: day 8

hey everyone! how was your monday? sorry there are no new posts, i had an ultra busy day. i have some things in the works for this week though, not to worry. lots of recipes and good info! anyway, just wanted to get my accountability up for today so you could all post yours as well!

m1. 6:00 am: protein oatmeal

m2. 9:00 am: wasa crackers & low fat cottage cheese

cheat (yep, first one of the challenge.. ugh) 1 bite of a pumpkin cookie that a girl at my work made and brought in for me.. sigh, cry.

m3. 12:00 pm: enchiladas AND i will have you know, it was a birthday at work, i had to order 3 large pizzas, there was a big cake, and i had neither. whew.

m4. 4:30 pm 1 string cheese and some red and green bell peppers... i was sooo hungry but was on my way to do cardio so i didnt want to eat something, but had to curb my hunger.

workout 5pm-6:30pm.. i warmed up for 10 min on the elliptical while waiting for a treadmill to open up, and then i did 20 min HIIT on treadmill increasing 0.5 incline at each interval and also increasing speed at each interval from .5 to .6 to .7 to .8... and then hit my 10 at a 1.5 incline and 10.0 speed. i had my new oxygen magazine so i rode the bike for an hour while i read it. my favorite thing to do each month at the gym!

m5. 7:30: sloppy joe and green beans

m6. 10:30: chocolate protein powder (1 scoop) 1 frozen medium sized banana, 6 cubes of ice, 8 oz plain light soymilk.. mm.. so good

only had 2 liters of water today, i had my body fat checked so you are not supposed to chug the water before hand.. i felt quite thirsty all day!

i remembered to take my supplements: CLA and multivitamin. still need to purchase some fish oil.. it is buy 1 get 1 free at smith's right now but i am pretty poor.. even for that kind of a deal! oh well, i will get it eventually!

how did your day 8 go?

Sunday, January 11, 2009

accountability: day 7

well one week down! how is everyone doing? here is my post for today's accountability!

m1. 12:30 pm (yes woke up LATE) breakfast wrap w/ sundried tomato flatout wrap, 2 egg whites, 1 whole egg, 2/3 cup morningstar soy meat crumbles, and salsa


m2. 2:30 pm 1 apple, 8 oz greek yogurt with about 1/3 scoop of vanilla protein powder mixed in to up the protein


lower body work out-same as tuesday's


m3. 5:00 pm sloppy joe pita


m4. 8:00 pm 1 scoop chocolate protein powder, 1 frozen banana, 4 oz fat free soy milk.. blended.. this tasted like ice cream :)

ok, so i failed at the water. like.. i probably only had about 32 oz of water today. i don't know what my deal is! that is SO bad! i also didn't take any of my supplements. i will do better tomorrow.


off to bed! xoxo

green chile chicken enchiladas.

this recipe is modified from the eating for life cookbook, i have changed it to be a little more bfl-strict and balanced. also, this is more of a casserole style dish rather than rolled up enchiladas.

*this recipe makes 6 servings for me

nutrition stats per serving: 260 calories, 28g protein, 23g carbs, 5.5g fat. this breaks up into 44/36/20 for protein/carb/fat ratios.

ingredients:
  • 2 lbs boneless skinless chicken breast
  • 12 corn tortillas that have these stats per tortilla: 30 calories, 6g carbs, 1g protein
  • 1 large can green chile enchilada sauce (i believe it is 28 oz)
  • 1 bunch cilantro
  • 1 bunch green onions
  • 1 medium red pepper
  • 1 can sliced black olives
  • optional: jalepeno
  • optional: salsa, fat free sour cream, fat free shredded cheese, diced tomatoes
*please note, the nutrition statistics i have figured do not include the optional ingredients.. salsa and jalepeno would not add much to them stat-wise.. but the sour cream and cheese would, and i have chosen not to use these items.

instructions:

1. boil chicken in a pot of water

2. when chicken is cooked through, dice cilantro, green onion and red onion. put in large deep saucepan over medium heat


3. shred chicken with 2 forks, as you shred it, put it into the saucepan with the diced cilantro and onions



4. add 2/3 of the large can of enchilada sauce and can of olives to the saucepan, let mixture warm through



5. spray a baking pan with pam, place 6 tortillas on the pan as photographed


6. pour the mixture onto the tortillas and top with half of the remaining enchilada sauce (you have 1/3 of a can left, so you will pour on half of that.. making that 1/6 of a can). if you are going to use cheese, this is where you would sprinkle it on.


7. put the remaining 6 tortillas on top of the mixture, and pour the remaining 1/6 can of enchilada sauce on top.


8. cover with foil and bake at 350 degrees for 15 minutes


9. as you can see, the enchiladas do not look much different after baking. they are now ready to serve. top with salsa, diced tomatoes, and/or fat free sour cream if you are using it. you could also throw some avocado on top, that would be yummy!


i am not eating these right now, i made 6 servings to freeze. i packaged them into 6 containers and threw them in the freezer. this way, i can pull a container out and take it to work and throw it in the microwave. so easy!

o

these are really easy to make, and great to make lots of for freezing. try them out today!

fabulous find: flatout light wraps


like i said i want to give you good product ideas that are cheap, because i am poor! haha, so.. anyway these are on sale right now at smith's for $2.50 for a pack of 6. that is about 42 cents per wrap. they come in plain, italian herb nad sun dried tomato flavors. these are 90 calories per wrap, 16g carbs, 9g protein and 9g fiber! SUPER great stats! check out their website for recipe ideas here! they have a section for light recipes, if you click "recipes" and then "light recipes".. some of them are not totally BFL friendly so be careful.. but i like the recipes for the tuna wrap and the cracked pepper turkey and mozzerella wrap. they have pictures of the recipes too! also check out the zesty shrimp and feta flatout thin crust pizza recipe!

today i used one to make a breakfrast wrap, i filled it with salsa, 2/3c morningstar soy meat crumbles, 2 egg whites and 1 whole egg.

yummo!

accountability: day 6

hi, i know below my mom posted her first free day accountability.. but my whole scheme of things for my own tracking is to have 84 accountability days titled "accountability: day #" sooo you can put your accountability on her post or mine, doesnt matter! :)

lets see..

i will just post it as the day went on

10:30 am: cinnamon bagel and cream cheese, coffee and cream

12:30 pm: bowl of tomato soup and half of an SKS and one breadstick and 2 saltine cracker things from soup kitchen. water.

somewhere between 1:30 and 3:30 while waiting in line for body worlds..i had 3 bites of lindsay's rice krispie treat made with real vanilla, nice touch, and a bottle of water.

5:30 pm cup of nielsen's frozen custard.. my favorite!

6:30 pm bite of marshall's no bake cookie, a wheat roll with natural peanut butter, handful of cashews, a couple of ambers cheetoes

8:00 pm we went to the old spaghetti factory, i had spaghetti, salad, bread, unsweetened iced tea, water, and spumoni ice cream.

11:00 pm half of marshall's vanilla frosty, 1 ruby red squirt (which i will never drink again, 45 rams of sugar for one can of squirt. ugh disgusting)

ok well that was it. kind of crazy. i always eat ice cream throughout the day though. oh well, onto day 7! i woke up at noon and just had my first meal. i never fit 6 meals in on sunday.. haha.

Saturday, January 10, 2009

First Free Day!!

Hello everyone, Sue here. So how did you all fare on your first free day?? Here's my accountability.......oatmeal, one slice of cinnamon burst toast, skiff butter. Water, but not near enough. Couple of bites of Janetha's bagel and cream cheese, yummm! Great cocoa from starbucks with a shot of de-caf espresso (left most of it at the Soup Kitchen at lunch time :()
Ate at the Soup Kitchen with most of my girls, Linds, Suni and Neef (we missed you Risa) Had tomato soup and 2 bread sticks and a couple bites of cheese sand, very full! Went to stand in line for eternity to see Body Worlds.....no kidding, in line for over 2 hours, the tour took about 1 hour, wow, I did eat a couple almond roca candies (I LOVE chocolate!!) Janetha and I got a cup of custard on the way home! I went to a neighborhood party with soup, salad and bread sticks, I sampled a few different soups, a little salad, 2 truffles, water. Came home and had a couple of scoops of ice cream (wow, I really hit the ice cream hard today!) I love to have a free day because I REALLY look forward to the next day to get back to clean eating, I know I am a real geek that way. However, I think the more you eat clean the more you will get a gut ache on free day and be anxious to get back to the clean eating.

Andrea again, I am SO proud of you!! I'm glad you tried the cardio method at home, just use your imagination, jump rope works too. Elastic bands are good for some weight training exercises at home or if you go out of town. Thanks for having such a positive out look on this program, you will suceed!!

Pat, be sure to take a look at the recipes and easy foods Janetha has posted for eating clean. Maybe you could pack up your stuff the night before and just throw it in a cooler and head out the door in the morning. Also, try a protein shake for breakfast instead of oatmeal, that is a lot quicker.
There are some days I will have oatmeal and egg whites for dinner. Mix it up and be flexible. We don't want you worn to a frazzle at the end of the day!! I'm excited that you have such a great attitude - keep up the good work, check in on the blog and ask questions, we are all in this together!!

Suni, it's fun to have you in this with us! It is great to learn new things together - you did a great job on your night out and I know it's not easy to ignore all of the food they set down in front of you! It was fun to spend a free day with you - and you didn't go nuts-I'm proud of you, keep up the good work!!

Marisa, thanks for your candid accountability comments! Eating a chip to make sure it isn't poison.......where have I heard that before!! You and Bills are our Body for Life founders, we should probably have a parade in your honor!!

Janetha, wow, this blog is a riot! It is beginning to take on a life of its own and I love it. Thanks for all of your hard work, research and diligence to keep us informed and on track!! You are an inspiration to a lot of people!! TOWANDA!!

Hugs to all of you - always remember-we are in this together!!

Friday, January 9, 2009

sloppy joes.

this is a recipe i pulled out of the Eating-for-LIFE cookbook. this book has a lot of great recipes, but some of them are not very BFL strict. also, the serving sizes listed in the book are worthless.. if i ate the portion size that the book suggested, i would not ever make progress. SO, anyway, this recipe says 4 servings in the book, but i break it up into 6 servings for myself. also, i do use a little bit more turkey burger than it calls for because the turkey burger at smith's comes in 20 oz containers. this is 1.25 lbs instead of the 1 lb it calls for. plus.. splitting 1.25 lbs of turkey burger into 6 serving is perfect for a protein portion!

this recipe is QUICK, EASY and makes LOTS of leftovers! you can double the recipe if you want and freeze the leftovers in serving size containers for up to two months, or you can keep the leftovers in the fridge for about a week. i love making lots of the mixture and pulling it out of my freezer to take to work, because i do not have to refrigerate it before heating it up, i just let it thaw throughout the day until it is time for the microwave. this could be useful to those of you with access to a microwave but not to a fridge.

onto the recipe!

ingredients:
  • 1.25 lb lean turkey burger (or lean ground beef)
  • 1 red onion, chopped
  • 1 tsp black pepper
  • one 8 oz can of no salt added tomato sauce
  • 1/2 cup ketchup, i use heinz low carb/low sugar ketchup
  • 1/2 cup bbq sauce, i use whole foods 365 brand tangy bbq sauce
  • optional: red pepper flakes or chili powder or hot sauce.. if you like spicy

instructions:

dice the onion and put in pan over high heat


add the turkey burger and pepper, saute until meat is cooked through


add the tomato sauce, ketchup and bbq sauce. simmer about 5-10 minutes until mixture reaches desired consistency


serve a portion on either a whole wheat bun or in a whole wheat pita or pocket.. i used my fabulous find! perfect for the sloppy joes because none of the filling falls out like it does when i use a bun.


you can top the sloppy joe with lettuce if you want, i didn't this time around.


serve with your favorite veggie, i had half of a bag of the bird's eye steam fresh green beans.


enjoy!

fabulous find: kanagaroo salad pockets



ok, so i am poor. like, more poor than usual. SO i want to feature cheap items this week! i have used these before, and i bought some yesterday and have been using them instead of bread as my carb.

kangaroo salad pockets: $1.99 for six. i buy them at smith's marketplace. that is a whopping 33 cents per pita! and they are good! make sure you buy the wheat ones.

one pocket has 80 calories, 16g carbs, 3g protein and 3g fiber.

you can shove anything into these bad boys. check out my next recipe where i used one tonight!

super fabulous find!

accountability: day 5

wow, we have almost made it a whole week. how do you all feel?! i hope you are feeling healthier and like you have more energy. if you feel exhausted, that could be because you are not used to all this new effort. you will get the hang of things and BFL ways will come super natural soon. and you will FEEL GREAT!

anyway, onto accountability.

i had a bad bad day at work. i was the only one running the whole office. it was insane, so my meals were kinda crazy. here goes.

m1. @ 7:00 AM protein oatmeal

m2. @ 10:00 AM wasa crackers and cottage cheese

m3. @ 12:00 PM an apple (no protein, CRAP!)

m4. @ 2:00 PM my usual turkey wrap! yummo

m5. @ 4:45 PM greek yogurt with slivered almonds and splenda, slice of ww bread with natural PB

HIIT 7:15-7:35 really really good workout on the treadmill! i increased the incline by 0.5 with every interval, and also increased the speed by .1 extra each interval. so for the first interval i started at 6 for the first minute, then 6.5, 7, 7.5. then, for the next interval, i increase by .6 each minute. third interval i increased by .7 each minute, and last interval i increased by .8 each minute. hit my 10 at 1.5 incline and speed of 9.5! whew!

m6. @ 8:30 sloppy joe in pita pocket and 1/2 bag steam fresh green beans.. i will post this recipe i took photos!

150 oz water, 1 cup coffee, CLA and multivitamin

im tired! i am debating going out tonight or just resting. im excited for tomorrow, free day for me. anyway, not much to say about day 5.. just TGIF!!

xoxo

Thursday, January 8, 2009

accountability: day 4

hey guys! i got done with my eating early today so i am going to throw this up. PLEASE start posting your accountability! nobody will judge you and it really does help others along if they can see how everyone else is doing. i know it helps me personally and i am so grateful for all those who have been posting on the daily accountability :) hey pixar this means you! haha and the rest of you!

m1 @ 7:45: less than half of my protein oatmeal. it overflowed in marshall's dumb microwave. luckily i had a muscle milk lite in his fridge and drank that also.

m2 @ 10:45: i was hungry so i had my turkey wrap, 4th day in a row!

m3 @ 1:45: edamame

m4 @ 4:30: 3/4 cup low fat cottage cheese, 2 wasa crackers

UPPER BODY WORK OUT (UBWO) @ 5:45-6:30

shoulders:

dumbbell shoulder press
12 reps @ 7.5 lb
10 reps @ 10 lb
8 reps @ 15 lb
6 reps @ 20 lb
12 reps @ 10 lb

dumbbell lateral raises
12 reps @ 5 lb

triceps:

overhead cable extensions
12 reps @ 25 lb
10 reps @ 30 lb
8 reps @ 35 lb
6 reps @ 40 lb
12 reps @ 30 lb

(i did jumping jacks for 30 seconds in between each set)

tricep cable pulldowns
12 reps @ 30 lb


chest:

dumbbell chest press
12 reps @ 10 lb
10 reps @ 15 lb
8 reps @ 17.5 lb
6 reps @ 20 lb
12 reps @ 15 lb

(i did 25 bench crunches between each set)

dumbell flyes
12 reps @ 8 lb

back:

dumbell single arm rows
12 reps @ 10 lb
10 reps @ 12 lb
8 reps @ 15 lb
6 reps @ 20 lb
12 reps @ 15 lb

reverse flyes
12 reps @ 8 lb

biceps:

bicep curls
12 reps @ 8 lb
10 reps @ 10 lb
8 reps @ 12 lb
6 reps @ 15 lb
12 reps @ 10 lb

hammer curls
12 reps @ 8 lb

m5: muscle armor & 1 scoop lemonade whey protein powder mixed with water

m6: 1/2 bag of birds eye steam fresh veggies, 1 wheat pita pocket (18 carbs), 3 oz diced grilled chicken (butterball precooked), a few marinated mushrooms, red pepper and artichokes from the olive bar at smiths, smear of hummus, sprinkle of fat free feta. yum!

150 oz water, 1 black coffee, 1 green tea

CLA and multivitamin

notes: wow, this was my first upper body work out since the week before christmas. i have lost a lot of strength and my arm hurt REALLY bad while working out. for those of you who dont know, i have a titanium rod in my left arm 8 inches along my humerus. i have a hard time with upper body, but after my last challenge i was really building muscle. it is hard because my left arm gives out before my right one and i have to stop. it is important to train both sides the same. i need to concentrate on proper form so i dont tweak my arm, it is real sensitive. eating was right on and no cheats.

4 days down, 80 to go! we can do this everyone! what did YOU do for day 4??

The At Home Cardio Method!

Hello everyone! I sure hope you have had a great week so far! I just read Andrea's comment on accountability day 3 and decided this might help some of our team mates! When I first did a challenge in 2007 I didn't have a gym in my home and I was too lazy to go out to the gym that I belonged to (I just liked to give them my monthly fee, duh!) I learned this routine from Marisa and Eric who did their first successful challenge this way.

For cardio at home start out with a march and/or jog in place for the first minute
Second minute step it up to a jump kick or a grapevine or a step together with a small hop
Third minute really run, either up and down some stairs, or run in place harder than the first minute or actually run up and down the hall or run around the room (I ran up and down my halls in the basement and then around the pool table)
Fourth minute all out full on jumping jacks (sometimes I couldn't get my arms going too, it was just way too much for me so I would simply do the bottom part of the jumping jack)

Then repeat, beginning with the same routine until you have completed the set 5 times and wallah, that equals 20 minutes of cardio!!

I'm so proud of Marisa and Eric and how well they did in 2007, they really paved the way for the rest of us!!

Keep posting, we LOVE to hear how everyone is doing.......that goes for you Pat, Melina, Susan, Robyn :) .......give us a shout! Remember, we're in this together! Hugs to you all.

"nothing tastes as good as being skinny feels"

as some of you know, i am a total nerd (along with my mom) and we are on a BFL "team" on the internet website BFL tracker. ANYWAY.. one of my team members, em, is TOTALLY inspirational to me. when i started my first challenge she gave me lots of good advice and she has since become a personal trainer. this girl knows her stuff. in fact, she is featured on the body for life website as one of the finalists for the national body-for-LIFE challenge! i am so proud of her! click here to read her story.

the title of this post is a quote she once said, not sure where it came from.. either she made it up or heard it somewhere, but i use it daily.

"NOTHING TASTES AS GOOD AS BEING SKINNY FEELS!"

it is so so so true. every time i am about to put something unauthorized in my mouth, i literally say this out loud. i may take a bite of this now, but in a few seconds the taste will be gone and the calories will be glued to my butt. or my thighs. or my belly. and i have to ask, was it worth it? it is never worth it. that is why i wait for free day to indulge in treats. i make a list of things i want to eat on free day and then when saturday rolls around, i indulge in some of the items i have been craving.

use this phrase. if you feel silly saying it out loud, at least say it in your head. one day i was going tanning, and you know how they put a piece of candy on the tanning bed? well i unwrapped it, put it in my mouth and IMMEDIATELY spit it out, said "nothing tastes as good as being skinny feels", and was empowered with the fact that i made the RIGHT decision!

please remember that while treats may taste good, they are not worth the both negative effects they have on your progress and the guilt that comes with them.

stay strong! have a GREAT day!

accountability: day 3

hi!

sorry i am getting this up here a bit late...

m1 @ 7 AM: protein pancakes leftover from monday

m2 @ 10 AM: 2 wasa crackers, 3/4 cup lowfat cottage cheese, black pepper

m3 @ 1:15 PM: the turkey hummus avocado sprouts wrap as per usual!

m4 @ 4:45 PM: 8 oz fat free greek yogurt, 1 honeycrisp apple, 5 almonds, a few slices of cheese

HIIT @ 6:30-6:50 on treadmill, the same speeds as i did monday but no incline this time, i wussed out but i still hit my 10!

m5 @ 8 PM: steak fajitas consisting of bite size pieces of filet, green pepper, red onion, chopped avocado, pico de gallo, skiff of fat free sour cream wrapped in a high fiber low carb tortilla (tortillas i found at albertsons rule.. they are 10g carbs, 6g fiber, 7g protein! 70 calories!) and a big heaping serving of asparagus

only 5 meals today, had probably 150 oz of water (there are 128 oz in a gallon) and my supplements CLA and multivitamin.. and a black coffee

HOW WAS YOUR DAY THREE?

Wednesday, January 7, 2009

GET YOUR BODY COMPOSITION TESTING DONE!

ok i can't stress this enough. you will never see your leaps and bounds of progress unless you accurately monitor your body fat percentage. the scale, honestly, means nothing. it can vary as much as 5 pounds from one hour to the next. the scale is not your pal. but the BODPOD is!

if you live here in utah, call the university of utah PEAK academy at 801-585-7325 and schedule an appointment to get your body composition tested in the BodPod.

this will determine how many pounds of fat you have and how many pounds of lean mass you have (which is bones, muscles, internal organs.. basically everything else aside from fat).. the process includes sitting in a container to measure how much air your body displaces. not sure how it works exactly, but it does, and the girl who does the testing is SUPER nice.

the cost of the test is $25, my mom and i did it at the beginning, middle, and end of our challenge.. but i know that is a little much so i think you would be just fine doing it at the beginning (as in ASAP) and at the end. this way you can know for sure how much fat you lost. it tells you both in percentage and in pounds how much fat you lost. i lost 12 pounds of fat during my challenge, but i also gained i think two pounds of muscle. the BodPod gives you an exact account of how much fat you have lost, and i believe that this is the very best way to monitor your 12 week success.

do it! i made my appointment for monday!

My Confession......by Sue

This may take some time so sit back with your jug of water and relax for a minute!

I love to eat Wendy's chili and it is pretty ok to eat. I was doing a mini challenge by myself but had quite a few cheats (like eating most of a Red Velvet cake) Marshall (Janetha's beau) was quick to notice if I was cheating or really keeping to clean foods.

Well I had brought a bag home with the chili and ran to the bathroom (you know that feeling of a bursting bladder!) I then went about what ever I was doing. Well, Marshall happened to use the bathroom and see the Wendy's sack in the garbage and of course he decided I was "hiding" french fries or a junior cheese burger or whatever haha, the funny part was that he didn't say a word to me but he called Janetha to tell her he was sure I was cheating, too too funny!!

Well as you can imagine I was NOT about to CHEAT again. So when Janetha and I did our first challenge together I absolutely did not cheat even one time, really, I just couldn't because I would have to tell Marshall and well Janetha too!

Ok, with that background, now comes my confession. Yes I know only 2 days into the challenge and here I am pouring my heart out looking for forgiveness and love! Here is more story to lead up to my EXCUSE!!

We go to Institute every Tuesday night with the Young Single Adults. Treats are served every single week, part of the fun of being there every single week is to see and sample the treats. Normally I take celery, carrots, water and nuts and I do ok. Well one of my most favorite Stake leaders, Holly, made home made pies for 80 people, honestly do people still make home made pies?? I looked at all of the pies (I won't name them all because it would make your mouth water!) I got a whiff of a few of them and they smelled wonderful.......so I had a teeny bite of banana cream and one teeny bite of lemon and one taste of an apple........not like eating the whole pie Olga!! But I must admit I did not feel great after this ever so small "cheat" - but I really did have to indulge because I didn't want to hurt Holly's feelings, even though I am sure she would understand. Whew there you have it. Now it is off my chest. Yes, Marshall I did cheat a little yesterday!!
I share this crazy story with you for a few different reasons:

1) we all will have moments of weakness, if you do give in don't go hog wild and just know that the next meal or the next day will be totally clean and resolve to do better!

2) this whole accountability thing really works, knowing I would have to "come clean" kept me to the ever so teeny tiny tastes!!

3) we are all human, none of us are perfect, we are works in progress, we are all moving in the same direction and we are here to help each other!

4) this tiny cheat made me run even harder this morning!

On one other note: If you are getting headaches that is totally normal. My system was overloaded with sugar that last week of vacation and I am paying the price these past 3 days with killer headaches. I know they will leave and ultimately I will feel absolutely wonderful! Hang in there! You're all doing such a great job, please leave us a note and let us know how you are doing!!

Hugs to you all.

Tuesday, January 6, 2009

accountability: day 2

i am so stoked there was so much activity on the day 1 accountability post! i hope more people begin to participate. while it is important to write your meals and workouts down in a journal, it is also important to hold yourself accountable. posting your day publicly really does help keep yourself in check. i am more inclined to resist the brownies sitting in my kitchen because i know i will have to type that bite of brownie on my accountability if i cheat.

i appreciate everyone sharing their day's meals and moves. i love feeling like this is a team effort. i also love how everyone just wrote about their day, their meals, their workout.. that is exactly what i was going for, because i didnt want anyone to feel like it was critique time or anything.. it is basically cut and dry, post what you ate and exercises and what you drank.. and move on to the next post. i hope more of you decide to participate in the accountability threads!

moving on!

day 2

m1@7 am protein oatmeal
black coffee
m2@10 am 2 wasa crackers, 3/4 c low fat cottage cheese, black pepper
m3@1 pm turkey hummus avocado sprout wrap like ive explained before (my new fave)
m4@4:30 pm 1 slice whole wheat bread, 1 tb natural peanut butter, 3 oz ground turkey (separate) weird i know
LBWO: 5:15-6:00pm

hamstrings:

stiff legged dead lifts
12 reps w/ 30 lb barbell
10 reps w/ 40 lb barbell
8 reps w/ 50 lb barbell
6 reps w/ 60 lb barbell
12 reps w/ 40 lb barbell

stability ball leg curls-set of 12 reps

quads:

bulgarian split squats
12 reps w/ 5 lb dumbbells
10 reps w/ 7.5 lb dumbbells
8 reps w/ 10 lb dumbbells
6 reps w/ 15 lb dumbbells
12 reps w/ 7.5 lb dumbbells

squats with stability ball between my back and the wall-12 squats with one 12 second hold at the end

abs:

4 sets of 25 ball crunches with small rest between
2 sets of 50 oblique crunches on decline bench with 10 lb plate weight
2 sets of 50 lower ab crunches on decline bench with 10 lb plate weight

calves:

standing calf raise machine
12 reps w/ 40 lb
10 reps w/ 60 lb
8 reps w/ 80 lb
6 reps w/ 100 lb
12 reps w/ 40 lb

single leg calf raises with body weight
12 reps each leg


the end.

m5@8:30 2 oz sprouted wheat pasta, 4 oz turkey burger, 3/4 cup pasta sauce (see below) 1/2 bag birds eye steam fresh veggies-the water chestnut/broccoli/snap peas/carrots medley. yum.

over 1 gallon of water today, both doses of CLA and multivitamin


ok. so now that that is out in the open.. i want to make some comments and notes about my day, both to discipline myself and help others.

EAT MORE VEGGIES! ugh, i only had one serving of fibrous veggies today, i wouldnt count the sprouts on my wrap as a serving. i do not think the BFL book stresses the importance of veggies enough, i hardly ate them at all at the beginning of my first challenge and then a friend on tracker clued me into how important it was two get at the very least two servings of fibrous colorful veggies a day if not more than that. i increased my veggie intake and felt a LOT better, more full, more energy, veggies are good. and here i am slacking on the veggies again. i need to get back in the habit. i will have to do a veggie post soon.

second.. you will notice my ab routine was not by the book as far as BFL workouts go. yeah, cause i hate that method for abs. i think it doesnt work me enough. so what i do is pick a lower ab exercise, an upper/mid ab exercise, and an oblique exercise and complete 100 reps of each exercise with my LBWO. you can click here to find each type of exercise i listed, it will bring up a whole list of animated ab exercises for all three regions. i pick one off each list. this is just what works for me, you can do your abs like the book says by all means.. but doing 12, 10, 8, 6, 12, and 12 crunches just doesnt cut it for me to hit my 10. ya know?

third, sometimes it is hard for me to hit my 10 with the weights. what i do if this is the case, is i keep going on that last set of 12 (on the second exercise) so you know how you do the first exercise for 12, 10, 8, 6, 12? i do that.. and then when i switch to my next exercise, if i feel like i can make it past 12 reps then i keep going until fatigue, i make a note of it, and i increase the weight next time. for example, i didnt hit my 10 today on the hamstrings. i should have done more stability ball curls until fatigue to hit my 10, but i was lazy, and just hit my 9, and was mad at myself looking back on it. i will learn from this and give it my all next time, i will either do more reps til fatigue or i will add a weight plate to the stability ball curls. oh by the way, this is what stability ball curls look like: http://www.shapefit.com/hamstrings-exercises-exercise-ball-curls.html

also, try to keep the same upper body and lower body workout for the first 4 weeks. document the weights you use and if you hit your 10s, and this way you can document what gains you are making strength-wise. since you are going to do the same workouts for 4 weeks, it is easy to monitor where you are improving and where you need to work harder.

ok it is late, ive said enough, so go ahead and post your accountability for day 2! dont worry about doing all the workout details if you do not want to, or go ahead and type it up if you feel like it! it is totally up to you! i hope everyone had a wonderful day 2, please feel free to email me or ask questions here.. comment on the posts and let everyone know how you are doing with all of this! we are all in this together, so let's get a support system going on :)

good night all!

fabulous find: roasted vegetable pasta sauce


collectively, i have probably spent over an hour standing in the pasta sauce isle reading labels. seriously. i have searched for the best bottled pasta sauce for many many months. i think i have found it! i was at whole foods the other day and i stumbled upon this little gem of a jar. it is the whole foods generic brand "365". most pasta sauces are loaded with sugar and carbs, and since pasta sauce is usually pair with, well, PASTA... lots of carbs in the sauce is no bueno. SO! i am sooo stoked to have found this. check out the stats!
with such low calories and carbs for a half cup, you could honestly get away with having 3/4 cup or even a full cup if you wanted! but that would be a lot of sauce...but still, you know what i am saying! and i just ate it.. it is delicious! so, next time you buy pasta sauce.. buy this one!

wait, just HOW many grams?

ok, so i know BFL is all about not counting calories and whatnot.. but sometimes you may have to ask yourself.. how many grams should i be having? it is important to know the ballpark figure of how many grams of protein and carbs and fat you should have in a day. it is a good idea to aim for that many grams each day. how many is the right number for you?

well, i had an attempt of a written explanation here, but then i did some research and found an AWESOME calculator that does all the work for you, based on your body type now and what your goals are. it even breaks it all down into specific grams for the meals! it is very similar to what the BFL gram goals are.. and it lets you put in the 40/40/20 ratio. so stoked!

ok, so FIRST.. click here and calculate how many calories you want to aim for. this calculator uses your age, sex, weight, height, and activity level to determine the number of calories needed for maintenance, fat loss, or extreme fat loss. the only downfall of this calculator that i have found, which is a very important detail in order to get an accurate goal while doing BFL, is in the activity level section. you cannot put anything but desk job or 3 times a week or else it will tell you too high of numbers, even though we are exercising 6 days a week. just trust me on this one, i played around with it for a good hour. i guess no online calculator is perfect, but other than that it is great. so leave the exercise at 3 times a week or bump it down to desk job then click calculate! pick the number according to your goals.

SECOND click here to enter the calorie number. then, fill the ratios in. disregard the common ratios box and enter your own ratios. you will put 40 for carbs, 40 for protein and 20 for fat. then, click 6 meals a day, and calculate! this will show you the number of grams of each item for every meal.

wow, what a rad tool!


this is technical, i know, and you dont HAVE to figure it out if you dont want to. but some people are number lovers, like me, and like to know what to aim for. if you want to know about how many grams you should be having each day and for each meal, use the method i just described. and every chance you get, take a look at how many grams of protein, carbs and fat certain foods have. the more aware you are of what you are eating, the smarter you can be about staying healthy and fit. you can never know too much! just learn to read labels when you can, and retain the knowledge as best you can so you can make the right choices. sometimes people THINK they are having a balanced meal of protein and carbs but then their protein source will actually contain some carbs already, and then they will add a carb to it, and it throws the balance out of whack. just be aware of what you are eating, and you will learn more as you go, and you will get the hang of knowing what to pair with each other to create a balanced meal for you!

here is a little list i complied of the average grams in certain foods.. obviously the numbers will vary.. but it will give you an idea at least!

PROTEIN SOURCES:
  • 4 oz chicken: 27g protein, 0g carbs, 1g fat
  • 4 oz 93/7 ground turkey: 21g protein, 0g carbs, 5g fat
  • 3 oz sliced deli turkey: 22g protein, 0g carbs, 3g fat
  • 4 oz salmon: 21g protein, 0g carbs, 5 fat
  • 4 oz shrimp: 18g protein, 0g carbs, 2g fat
  • 4 oz scallops: 23g protein, 3g carbs, 2g fat
  • 3 oz tuna fish: 20g protein, 1g carbs, 1g fat
  • 4 oz 93/7 lean ground beef: 22g protein, 0g carbs, 8g fat
  • 1/2 cup low fat cottage cheese: 12g protein, 6g carbs, 1.5g fat
  • 1 cup fat free greek yogurt: 22g protein, 7g carbs, 0g fat
  • 1 egg white: 4g protein, 0g carbs, 0g fat (you can see you need a lot of egg whites to make a meal)
  • 1 whole egg (white and yolk): 6g protein, 1g carbs, 2.5g fat
  • 1/4 cup eggbeaters: 6g protein, 1g carbs, 0g fat
  • 1 scoop EAS 100% whey protein powder: 23g protein, 2g carbs, 2g fat
  • 1 stick low fat string cheese: 8g protein, 1g carbs, 5g fat
CARB SOURCES:
  • 1 medium apple: 19g carbs, 0g protein, 0g fat
  • 1 medium orange: 21g carbs, 1g protein, 0g fat
  • 1 medium banana: 29g carbs, 1g protein, 0g fat
  • 2 oz whole wheat pasta: 41g carbs, 7g protein, 2g fat
  • 1 whole wheat english muffin: 29g carbs, 7g protein, 1.5g fat
  • 1/2 cup brown rice: 22g carbs, 2g protein, 1g fat
  • 1 small potato: 29g carbs, 3g protein, 0g fat
  • 1 medium sweet potato: 26g carbs, 2g protein, 0g fat
  • 2 wasa crackers: 16g carbs, 2g protein, 1g fat
  • ONE slice average whole wheat bread: 18g carbs, 0g protein, 0g fat
  • TWO slices sara lee 45 calorie whole wheat bread: 18g carbs, 6g protein, 1.5g fat
  • 1/3 cup old fashioned oats: 18g carbs, 2g protein, 1g fat
  • 1/2 cup old fashioned oats: 27g carbs, 5g protein, 2.5g fat
FAT SOURCES:
  • 1 TB olive oil: 14g fat, 0g protein, 0g carbs
  • 2 TB avocado: 5g fat, 1g protein, 3g carbs
  • 1 TB natural peanut butter: 8g fat, 3.5g protein, 3g carbs
  • 1 oz (about 20) almonds: 15g fat, 6g protein, 5g carbs

ok, that is all for now. i pulled these numbers off of thedailyplate.com. feel free to look up any food you are wondering about. hopefully this post doesnt confuse you or stress you out, it is more for the people curious as to how many grams of what they should be consuming at each meal. if you do not want to bother with it right now, dont. keep up the good work, keep eating clean, and keep that metabolism up by balancing your proteins and carbs, eating 6 times a day, and drinking your water. remember, healthy fats keep you full for longer.. so make sure you are getting those in, even if it is just a handful of nuts! it is easy for me to over do the fat.. i have to be careful around a jar of pistachios!

anyway, thanks for reading, please post any questions you may have!

The Ideal.....

We all know what I mean by "the ideal". The ideal day, ideal body, ideal meal, ideal job, ideal weather, ideal work out, ideal vacation, etc etc etc!!

As you can see by my first day accountability I didn't do a great job on my meal times, but the beauty of this whole program is that we ALWAYS have tomorrow!!! :)

Janetha is so great to share her knowledge with us. Be sure to take a look at her meals and if something looks good then incorporate it into your day. Her recipes are always yummy (well except for the protein oatmeal!) I wish she could be my personal chef every day!

But alas, she can not so I am left to my own weak attempts at good eating! Fortunately I can read and as long as she posts recipes and ideas then I can cook something up.

When it comes to the exercise part I say wahoo! I never thought that would be my mantra, but in all honesty I really do look forward to work out days. I prefer to work out in the morning, to start my day out with a real jump start and then to feel like the muscles are continuing to work and burn fat throughout the day.

We can all aspire for that "ideal" but please remember that flexibility is the name of the game. We are all at different spots in this journey of life and we are trying to help each other catch a glimpse of the "ideal" once and awhile.

I look forward to hearing how everyone is doing, take a minute and leave a comment - hope no one is running right off of the treadmill, be careful and have FUN!!

"When you make a change, you make a difference!" Here's to a great year of making changes! :)