In Through the Nose, Out Through the Mouth (a post meant for yesterday)

Yesterday would’ve been a successful logging & blogging day if I had enough time to blog last night! (And as I said in my last post, if anyone else uses loseit! let me know! logging is more fun when you have more people!!)
I’d say yesterday was really successful both nutrition and exercise wise. When I was at the gym, I ran on the treadmill for a while and decided to focus on my breathing. the best runners always say it’s best to breathe in through your nose and out through your mouth, something I can’t admit to doing. I’m a full on mouth breather when running but I want to fix that so I started working on it yesterday and it sucked!!! my body wasn’t used to it at all and I felt like I couldn’t get a deep enough breath in, but I was able to recover a lot quicker than I usually do which shows that it really works. So while I’m going to have to work at it for a while, it’s definitely worth it and I will be continuing

Advertisement

They Say it Takes 21 Days

I’ve heard so many people and websites say that it takes 21 days to make a habit out of something, just a mere three weeks and you’ll be hooked on a routine. So I’m challenging myself to have 21 good, not perfect, days to start off a good habit of constant exercise and healthy eating instead of this stop-go routine I’ve made for myself now.
when the 21 days are up, if I’m still craving processed carbs and sugar, then so be it. But if I’m as successful as I hope, skipping a workout or eating a cookie will be out of the question.
As I mad sure to mention before, I’m aiming for good, not perfect days. Trying to be perfect is 1. impossible and 2. puts too much stress and pressure on you. it’s important to remember that you’re not on a diet, you’re changing your lifestyle, so a great every once in a while wont kill you.
I really need to start treating my body better; you only get one, and the better you treat your body, the better you will feel about yourself and the less pcos symptoms you’ll have to encounter.
I’ve kinda been off my blogging game lately, but I want to make it a goal to blog on every one of my 21 days to motivate myself and hopefully motivate others to do the same as well.

That being said..my day one (today) was pretty awesome. I stayed away from the unhealthy food and managed to get a pretty good workout in. I’m really looking forward to seeing some results in 21 days (which will be August 13).
For breakfast I had green tea, lemon water, and a protein shake
I didn’t have many options for lunch as my parents aren’t going food shopping until Friday –we’re having a lot of family over this weekend so it’ll be a real challenge to watch what I eat–so for lunch I had strawberries mixed with raisins and peanuts
Finally for dinner I had salad with grilled chicken and ceasar dressing ( not the best choice I know)
as for my exercise for the day, I wet to the gym and ran on the treadmill (ran 1.5 mi, walked .25, ran .25 to equal 2 miles) and then finished off with some abb and leg exercises.
I love leaving the gym feeling accomplished which I did today. I’ve avoided the treadmill a lot lately and it felt really good to start seeing myself build back up to being a runner again, even if it was only a mile and a half

Keep the Good Days Comin: July 15 2013

I’m really pleased with myself today. I was able to get in a really good workout and ate well too. It’s all about creating a pattern, and before I know it, I won’t even want to have that cookie for dessert and I won’t dare skip a workout.
I started off this morning with some frozen raspberries, a protein shake, lemon water, and green tea. Both green tea and lemon water have been proven to boost your metabolism, so I’m making it a point to drink them both every morning (and every night when I can).
For lunch I had a salad which included my favorite type of lettuce (mesclun), plenty of chicken breast, and some balsamic dressing. I also brought some lemon water to work with me and had been sipping on it all morning.
After work I went straight to the gym because I know my faults always start right when I get home from work, so keeping myself busy stops me from the unnecessary carb overload I might have indulged in. At the gym I warmed up with the stair master for ten minutes and then did a great spinning class. To me, group exercise is one of the best things to do because one, you’re with your friends, and two you’re more motivated to stick with whatever you’re doing. I ended up burning over 800 calories by pushing myself as hard as I could and I feel amazing.
Recovering after the gym is really important, so I made sure to stretch and have a good dinner. For dinner I had steak, broccoli, as well as more salad. A little while later I had an Italian ice for dessert as they are much lighter than their ice cream/frozen yogurt counterparts and they’re only 100 calories!!
I’m really proud of my results today, but I have an extremely busy day tomorrow where I know I won’t have time to work out, so I really need to pay attention to what I’m eating because no extra calories are going to be burned.
Today I ate 95g of protein, something I like to see. I want to feed my muscles in order to get rid of my fat, so I’ve been making sure my protein intake is the highest of my fats, carbs, and protein.

July 8, 2013

the holiday weekend really killed my routine and it was pretty rough trying to get back into the swing of things today. im not happy with how i ate at all!! it was allll carbs and sugar..the two things im supposed to stay away from, but i did manage to get in a pretty good workout. however, losing weight is only 30% exercise while the rest is how you eat and treat your body..clearly today i did not treat my body like i should have so you better believe i have 3 alarms set for tomorrow morning to get my morning workout in before work, and then i have plans for the gym later on. ive been making a lot of progress lately and i would hate to throw it all away by continuing the holiday eating/being lazy habits.

June 2, 2013

I’m really happy with myself for how well I treated my body today. I ate well, getting plenty of fruits, veges, and protein, and worked out twice!! I did insanity in the morning before work and then after work I did some cardio and took a class called xtreme training at the gym..which was extremely difficult but so worth it. I ended up biting over 1300 calories for the day, something I’ve never done before.
I’ve been weighing myself often as my weight keeps fluctuating, but I weighed myself today and I’m back down to 157!! if I can keep this pattern going I’ll hopefully reach my goal..just 17 pounds left. It won’t be easy, but I’m gunna do it!

June 26, 2013

today was better than most, and i managed to eat well and exercise [something that’s been one or the other lately]. as one of my friends tweeted recently “i love the way i feel when i am working out and eating healthy but sometimes laying around and stuffing my face feels just as good”

thank god today was a healthy feel good day instead of laying on the couch eating chocolate feel good day. sometimes its hard to stay away from the sweets and the carbs, but you just have to think to yourself “how bad do you want this? how long have you wanted to be healthy and have the body of your dreams?” it all starts somewhere, and as little as one good day will bring you that much closer to your goal.

breakfast: egg white omelet [egg whites, reduced fat mozzarella cheese, smoked salmon, turkey breast]; green tea

lunch: salad [both fruit and vegetable]

• fruit salad: strawberries, blueberries, cantaloupe
• vege salad: mesclun, chickpeas, grilled chicken, balsamic vinegarette

dinner: salmon, broccoli, craisins

exercise: i did myself a favor and went to the gym straight from work as i tend to slip up when i come home from work and all i want to do is eat. i ended up doing the stair master for 25 minutes and burned 554 calories!! after that i did a little bit of weight lifting and hit the showers.

i love the way i feel after a healthy day, definitely better than an unhealthy day; so i just have to hold onto this feeling and remember how good i felt when im too lazy to exercise or im craving chocolate, and before i know it, ill be looking great once again.

 

June 9, 2013

today was a good day for me..i managed to get two workouts in as well as eat healthy and paleo and even had time to make some egg & turkey muffins for the morning.

breakfast: egg white omelet with chicken, salmon, and avocado; 1 cup frozen raspberries; green tea

lunch: protein shake

dinner: broccoli, salad, chicken breast

dessert: paleo cookie [will post recipe soon]

as for exercise..i went to the gym earlier today and did intervals on the stair master for 40 minutes which was not fun..and i also thought my legs were going to fall off, but i burned 611 calories so it was well worth it!!!

after that i did ab work for 20 minutes, and then at the end of the day i did a mile and a half road run since it was so nice out.

in total, i burned 785 calories while exercising today, which is great and made me feel awesome, and i cant wait to continue this pattern all week

June 3, 2013

im proud to say i really kicked some f*cking ass today. mondays are the worst, and almost everyone hates monday, and while i wanted to hit that snooze button when my alarm went off at 5:30 this morning, i told myself my body will get that much better after i work out. i did my insanity workout and boy was it intense..pure cardio today with no breaks in between exercises. i used my new watch to monitor my heart rate throughout the 40 minutes [warm up and cool down included] and i wound up burning 388 calories..great way to start the day! after that, i helped my body recover with a protein smoothie for breakfast and kept up the rest of the good eating for all my other meals:

breakfast: smoothie [1 cup mixed berries, 1 cup almond milk, 1 scoop whey protein powder]

lunch: 3.5 oz. chicken breast, celery, raw, unsalted cashews, and a nectarine

dinner: huge bowl of broccoli; salad [lettuce, chickpeas, grilled chicken, carrots, avocado, balsamic vingarette dressing]

i work 830-430 monday- friday and my job is mostly sitting, so i realized that i really needed to amp up my exercise schedule to counteract the effects of sitting for 8 hours a day and gave myself a good workout at the gym afterwards. i did cardio for about an hour [not all the same, i did intervals and switched between basically every machine there], and burned about 645 calories! after that i did a few ab and leg exercises to finish off.

in total, i burned over 1000 calories today, which is a lot, so i made sure my body got enough nutrients. ive been saying over and over how i havent seen any results, but i figure by burning close to 1000 calories a day, my body and poor internal system will have to give in some how

Breakfast of Champions

i am a very firm believer that breakfast is the most important meal of the day, so ive been working on making it my healthiest and my most protein filled and id say todays breakfast at 220 calories and 40 grams of protein, it was a success.

i made an egg white omelet with chicken inside of it and a slice of smoked salmon on top, and then cooked a piece of chicken sausage for an extremely low carb low fat breakfast. [if i had spinach i wouldve added that too].

having a good and healthy breakfast sets you up to eat right for the rest of the day, and having this much protein keeps you fuller for longer, stoping you from snacking when you shouldn’t.

i got into an argument with my dad because he eats plain cheerios every day for breakfast and while he argued that it lowers your cholesterol, its also all carbs and does not keep you full at all. i encourage everyone to step up their protein game and have healthier, protein and vegetable filled breakfasts

May 30, 2013

im happy to say i started to get my act together today and im setting myself up for a good and finally successful month in june. instead of eating whatever i wanted when i came home from work, i decided to stay away from the house and kitchen where there is an unlimited amount of food for me to eat and decided to try something new, so a co-worker and i went to a small place called Naked Greens. as you can tell by the name, its all about salads and the green food that is good for you. so instead of divulging at home, i had an awesome salad, and also convinced myself i was not hungry any more when i got home and therefore did not need to eat any of the cookies i saw on the counter.

on top of that, i also woke up this morning for a successful 6am insanity workout, and it was literally insane. insanity has got to be one of the hardest workouts ive ever done and while i did take some breaks, i finished the whole thing [not before almost passing out a couple times]. you really do feel accomplished after one of these workouts, and i think that’s why the rest of my day was so successful.

breakfast: 3 egg white & turkey muffins, green tea, high density green drink

lunch: 3 oz chicken breast, carrots, celery, lentil chips

dinner: salad [ mesclun – type of lettuce – cucumber, carrots, chickpeas, sunflower seeds, grilled chicken, balsamic vinaigrette]

exercise: insanity [40 minute workout]

i also managed to drink water throughout the day [more than usual because i was constantly peeing] which is really good for the body and i am going to try and continue to do every day.

im working out a june calendar that i will be posting as soon as i finish up, and I’m basically trying to keep my schedule busy to stop any chance i would get to over eat, as well as adding more exercise to really start seeing some results. im making the full calendar now, but i know plans change, so im going to repost a weekly schedule on sundays to edit any changes