My Frame of Health

Weight 143.5 pounds = down 2 pounds
Hips 36.9 = down a little bit
Waist 31.9 - down a little bit
abs 36- down
Bust 37 =down one inch

Now we are off to relax for the weekend and hopefully get into the bathing suit to show off some.

when we get back we start another 10 challenge, we still have 8 pounds and some inches to lose.

Today is a crazy busy day.

Workout
25 full sit ups with straight leg
100 hula hoop twists
25 V knee ins
stretching

Food
1 piece whole wheat toast with peanut butter 140 calories
coffee 50 calories
one leg of chicken 300 calories
yogurt with granola 120 calories

Slow day, very tired getting up.

Food...
coffee 60 calories
2 slices whole wheat toast peanut butter 270 calories
1/2 ham and cheese wrap 300 calories
protein bar 240 calories
Protein bar 350 calories
1 cup brocolli 60 calories
baked potato 220 calories
1 tsp sour cream 30 calories
chicken leg 200 calories
yogurt with granola 120 calories

Total calories 1850

Workout
stretching
10 leg press
10 leg lifts
30 bench press
30 knee in
10 tricep ball
75 weight twists
10 military press
30 hanging leg bend
20 chest flys
10 chest press
30 bicep curls

Although our calories are high we did a lot of lifting and we ate the extra protein.

Well for the last week, have kept the calories below 1600 per day. Been working out hard. A bit sore today. Now I know that when I work out hard my weight does not change very rapidly but other things do.

 

Weight 144 pounds BF% 26...Waist 31.6" Hips 37" Ab 36" Bust 38"

 

Can not make it to the gym today so will put in a DVD and do some yoga, I need a good stretch today.

 

Food...

 

2 pieces whole wheat toast with Peanut butter 260 calories

coffee 50

1/2 peanut butter sandwich 170 calories

hard boiled egg 80 calories

2 oz pork chop 210 calories

1/2 ham and cheese wrap 300 calories

French fries 190 calories

yogurt with granola 120 calories

 

total calories 1380

Recovery day from gym today, back is still sore

 

 

 

 

Well it worked, washed the vehicles and it rains, we needed it I guess, you can thank me later.

 

Cloudy but a nice cool breeze is refreshing the house.

 

Still going to the gym to day in the afternoon, work out partner works til 3 or so.

 

Weight 144.3 pounds.

 

Looking at the past 3 days, I do realize that I am not drinking enough water, I usually use a pencil and paper to track it, so mental note today is to be more diligent on recording what I drink.

 

Food....

Coffee 50 calories

Oatmeal 170 calories

Almonds 110 calories

1/2 turkey wrap 310 calories

Orange juice 50 calories

Spaghetti 400 calories

Protein Bar 240 calories

Yogurt with granola 120 calories

 

Total Calories 1450

 

Workout - made it to the gym

 

30 min on bike HITT

25 ball sit ups

25 ball with weighted ball

30 bench press

30 knee ins

10 bicep curls

The sun is shining and the weather is awesome.

 

 

Weight 144.6 pounds

 

Working out in the afternoon. Plan on HITT for 20 min and then off to do some major lifting.

 

Food

Coffee 50

Oatmeal 160

Boiled egg 80 calories

12 almonds 80 calories

1 3/4  cups of fish chowder 375 calories

1/2 Peanut Butter sandwich 200 calories

handful of french fries 190 calories

1/2 turkey wrap 310 calories

2 beer 200 calories

 

 Total Calories 1645

 

Didn't make it to the gym after all.Started cleaning the truck and boat around 1:30 pm and finished around 5: 30 pm

It was a great day to clean, threw on my shorts and a bikini top, got some sun and got real dirty. Lots of sweat and elbow grease. Was exhausted when finished. We went out for dinner and a few beer. Great day, lots done and still a bit sore from bending down cleaning vehicles.

 

Cleaning the vehicles(washed, vacuumed, waxed, scrubbed, windows, mats, tires etc) approx burned off 288 calories per hour equally 1152 calories.

 

You can use this information to determine a reasonable estimate of the amount of calories  you burn when exercising at a comfortable pace. If you are pushing yourself add more calories.

 

Calories per hour per pound body weight

 

Chopping wood   2.6

Farming light        2.3

Farming heavy     3.2

Golf, walking       2.3

Gardening, hoe, dig 3.2

Hiking, hilly          3.6

House cleaning     1.6

Jogging 6mph       4.2

Painting outside    2.1

Sawing by hand   3.3

Skiing cross country 3.7

Squash                4.3

Volleyball            2.2

Walking 3.5 mph 2.4

Weight training     1.9

It's raining, these kind of days get me dragging my butt. Work schedule has changed so we have to work out in the afternoon, this is a situation for us. We have made it quite a habit to hit the gym first thing in the morning. It makes sense to us because you can shower right after and then start your day. Today will be interesting to see us get to the gym in the middle of the afternoon.

 

Weight 145.2 lbs

 

Food...

Coffee 10 calories

Oatmeal 170 calories

 

Apple 80 calories

 

1/2 c roasted soybeans lightly salted 300 calories

 

Hard boiled egg 77 calories

 

3/4 c fish chowder 170 calories

Small salad just lettuce and french dressing 65 calories

3 oz turkey meatloaf 230 calories

 

Yogurt with granola 120 calories

 

Total Calories 1232

 

 

4 glass of water

 

Missed out on the gym today, we hate not being able to get there, but it happens. Trying to fit in a 2 mile walk, the weather is very nice this evening.

We have started our 10 day challenge, we have given ourselves 10 days to shape up and tone up. We are headed to Americade in about that time and we want to look and feel great. Even when you eat healthy and work out daily, you need to take some steps back and jump a few plateaus. We are trying a diet plan and workout plan, from all the research we have been doing, we finally have picked out some tips and tricks that fit us personally. For the next 10 days we will be putting it together, fine tune and gather results.

Day 1 Monday May 31 2010

Off to the gym this morning, a little later than usual. It is Memorial Day, so we dragged ourselves out of bed.

Well rested and ready to go, we hit the gym around 10 am.

Starting weight 145.6 lbs....10 days huh? oh boy....BF% 27...Waist 32" Hips 37" Ab 36.3" Bust 38"

Some stretching. 23 min on bike...used HITT  for most of it and reached 5 miles. Soaked with sweat when done. HITT - 5 min warm up, 50 sec high intensity - or in my words, pedal my ass off. 2 min low intensity and repeat 5 times. Get off bike and hope legs don't decide to take the day off. Plank 1 min, 150 plate twists 20 hyper extensions 2 push ups - yes that sucked..wrist give out..but I tried. 20 bench dips 20 chest flies with 10 lbs times 2 10 butt ups

 Food....
1 serving oatmeal 170 calories
1/2 protein bar 200 calories
2 slices whole wheat toast 130 calories
1 egg 2 egg white omelet spinach and onion 220 calories
small cup orange juice 50 calories
1 serving almonds 160 calories
1 cappuccino 100 calories
1 med banana 90 calories
4 oz haddock baked in lemon juice 70 calories
3/4 cup  sweet potato with added 1 tsp marg 180 calories
small garden salad - iceburg lettuce, onion, green pepper, non fat french dressing. 100 calories
1 yogurt with granola 120 calories

Total calories 1590 calories for the day!!

7 -10 oz glasses of water...slicing up the lemon to help get more Haddock