Wednesday, January 26

Exercise:

Run .51 miles to Convention Center

Set 1 (1 minute):

Sprint

Crunches

Rest – 30 seconds

Sprin

Crunches

Rest– 30 seconds

Sprint

Crunches

Rest – 30 seconds

Set 2 (30 seconds):

Sprin

Push ups

Rest

Sprint

Push ups

Rest

Bicycle Sit ups

Crunches

Set 3 (1 minute):

Bicycle Sit-ups

Burpees

Rest

Reverse Lunges

Squats

Rest

Push-ups

Jumping Jacks

Rest

Set 4 (30 seconds):

Right Leg Arm Dips

Right Side Crunches

Rest

Tuck Jumps

Push-ups

Rest

Left Leg Arm Dips

Left Side Crunches

Rest

Set 5 (1 minute):

Push-ups

Crunches

Rest

Burpees

Squats

Rest

Crunches

V-ups (Leg Lifts)

Rest 

 

Walk back to office: 0.60 miles 

 

Eating:

1.5 Healthy Blueberry muffins from Renee (YUM!) - 3 Points

Tuesday, January 25

Exercise:

Run to convention center .50 miles

Set 1: (1 min set)

Leg Lifts (V-ups)

Burpees

Rest - 30 seconds

Sprint

Squats

Rest – 30 seconds

Push-ups

Sprint

Rest – 30 seconds

Set 2 (30 seconds set)

Sprint

Push-ups

Rest – 30 seconds

Right leg lift arm dips

Right side crunches

Rest – 30 Seconds

Left leg lift arm dips

Left side crunches

Rest -30 seconds

Set 3 (1 min set)

Sprint

Crunches

Rest – 30 seconds

Sprint

Crunches

Rest– 30 seconds

Sprint

Crunches

Rest – 30 seconds

Set 4: (30 seconds set)

Bicycle Sit-ups

Burpees

Rest – 30 seconds

Rocket Jumps

Squats

Rest – 30 seconds

Sprint

Sprint

Rest– 30 seconds

Set 5: (30 seconds set)

Tuck Jumps

Crunches

Rest – 30 seconds

Jumping Jacks

Push ups

Rest – 30 seconds

Squats

Leg Lifts

Run back to office

Eating
Chicken Sandwich - 5 Points
1 Serving of Pretzels - 2 Points
Chicken with onions and 1 slice of american cheese - 6 Points
1/2 Large sweet potato - 2 Points


Total Points = 15

Friday January 20

3.2 Mile Walk

Non Fat Latte - 3 Points, 20 grams sugar
1 medium/large sweet potato - 2 Points, 10 grams sugar
1/2 cup brown rice, 2 oz chicken breast - 3 Points, 0 grams sugar
Greek Salad, Grilled chicken, 2 pieces pita - 6 Points
1/3 piece baklava - 2 Points

Total Points = 16

Thursday, January 20

Grilled chicken sandwich with fat free cheese, garlic hummus on thin bun = 5 Points, 4 grams sugar
2 Servings of Pretzels - 4 Points, 6 grams sugar
3 Bud lights - 6 Points, 0 Sugar
1 Chicken Fajita - 3 Points, 0 sugar
1/2 cup frozen yogurt - 2 Points, 12 grams sugar

Total Points = 20
Total Sugar = 22

Wednesday January 19

Exercise:
1 hour of jogging, 300 crunches, 50 push ups

Eating:
Chicken Sandwich on Thin Bun with Nonfat American cheese slice and hummus - 5 Points, 4 grams sugar
1/4 cup cooked brown rice, 2 oz chicken breast, 1 tbs hummus - 3 Points
2 red vines - 1 Point, 5 grams sugar
Amandas mashed sweet potatoes - 1 Point
1 michelob ultra - 1 Point
2 Fajitas with grilled chicken - 8 Points
1/2 cup chocolate frozen yogurt - 2 Points, 20 grams sugar

Total = 21 Points, 29 grams sugar

Tuesday, January 18

1/2 cup oatmeal - 2 Points
1/2 large sweet potato - 1 Point / 6 grams sugar
3 oz chicken breast - 3 Points
1/3 cup brown rice - 1 Point
small slice of cheese - 1 Point
4 red vines - 2 points / 12 grams sugar
3 michelob ultra - 4 Points
2 servings chips - 7 Points / 2 grams sugar
2 Chicken tenders - 4 Points

Total Points = 25 Points

Monday, January 17

Exercise:

1 mile warm-up

2 miles

4 x 200 Strides

Jog back to car

Eating:

English muffin with reduced fat PB and jelly - 5 Points

6" Chicken Subway Sandwich - 6 Points

Baked Lays - 2 Points

Chicken Salad & 1/2 Sweet Potato - 5 Points

2 Bites of Steak - 3 Points

2 Bites of Pasta - 3 Points

Total Points = 24

Thursday, January 13

Morning Exercise:

Took the day off

Eating:

Breakfast - Coffee

Snack -1 Medium Sweet potato - 1 Point, 7 grams sugar

Lunch -1 chicken thigh, 1/2 cup rice - 5 Points, 0 grams sugar

Snack 1 -

Dinner -

Snacking -

Total Points =

Total Sugar = 

Wednesday, January 12

Morning Exercise:
.5 Miles to Convention Center

Set 1:

Run Up Stairs

Run Down Stairs

Rest

Push Ups

Sit Ups

Rest

Rocket Jumps

Leg Lifts

Rest

Set 2:

Run Up Stairs

Run Down Stairs

Rest

Left Arm Dips

Left Side Crunches

Rest

Right Arm Dips

Right Side Crunches

Rest

Set 3:

Run Up Stairs

Run to end and Back

Rest

Push Ups

Plank

Rest

Crunches

Run Down Stairs

Rest

Set 4:

Sprint

Crunches

Rest

Sprint 

Push Ups

Rest

Rocket Jumps

Crunches

Rest

Set 5:

Run Up Stairs

Run Down Stairs

Rest

Push Ups

Plank

Rest

Bicycle Sit Ups

Crunches

Rest

Set 6:

Sprint

Crunches

Rest

Sprint

Push Ups

Rest

Burpees

Crunches

Rest

Run .5 Miles back to office

Eating:

Breakfast - 3/4 of a Grande Skinny Hazelnut Latte - 2 Points, 12 grams sugar

Snack - 1/2 cup oatmeal - 2 Points, 0 grams sugar

Lunch- Turkey Sandwich and baked lays - 9 Points, 7 grams sugar

Snack 1 - Kashi crackers and cheese - 5 Points, 5 grams sugar

Dinner - 1 skinless chicken thigh 1/2 cup brown rice - 5 Points, 0 grams sugar

Snacking -1/2 cup chocolate frozen yogurt - 2 Points, 20 grams sugar

Total Points = 25

Total Sugar = 44

Tuesday, January 11

Morning Exercise:
3.1 Mile Run and Burst Training... I hate to say it, but I think I might be ready for a 5K race.  Baby steps, people, baby steps.

Set 1:

V-ups

Crunches

Rest

Right Side Crunches

Left Side Crunches

Rest

Bicycle Sit-ups

Crunches

Rest

Set 2:

Bicycle Sit-ups

Rocket Jumps

Rest

Rocket Jumps

Squats

Rest

Push-ups

Sprint

Rest

Set 3:

Tuck Jumps

Crunches

Rest

Jumping Jacks

Push-ups

Rest

Squats

Leg Lifts

Rest

Set 4:

Rocket Jumps

Push-ups

Rest

Right leg lift arm dips

Right side crunches

Rest

Left leg lift arm dips

Left side crunches

Rest

Eating:

Breakfast - Coffee - 0 Points, 0 Sugar

Snack - 1/2 cup oatmeal - 2 Points, 0 Sugar

Lunch- Turkey sandwich with avocado and non fat american cheese (on sara lee delightful bread) - 5 Points, 5 grams sugar

Snack 1 - Baked Doritos - 2 Points, 2 grams sugar

Dinner - 6" subway chicken sandwich and baked lays - 9 Points, 7 grams sugar

Snacking - A few bites of Zachs dinner - 5 Points, 5 grams sugar

Total Points = 23

Total Sugar = 19

Monday, January 10

Morning Exercise:

2 Mile Run and Burst Training

Set 1:

Bicycle Sit-ups

Tuck Jumps

Rest

Reverse Lunges

Squats

Rest

Push-ups

Sprint

Rest

Set 2

Sprint

Push-ups

Rest

Right leg lift arm dips

Right side crunches

Rest

Left leg lift arm dips

Left side crunches

Rest

Set 3

Sprint

Crunches

Rest

Sprint

Push-ups

Rest

Sprint

Crunches

Set 4:

Bicycle Sit-ups

Tuck Jumps

Rest

Jumping Jacks

Squats

Rest

Push-ups

Sprint

Rest

Set 5:

Tuck Jumps

Crunches

Rest

Jumping Jacks

Push-ups

Rest

Squats

Leg Lifts

Eating:

Breakfast - Coffee with 1/4 cup non fat milk - 0.5 Points, 3 grams sugar

Snack -1/2 cup oatmeal - 2 Points, 0 grams sugar

Lunch -1/2  mini bag OR natural lime and salt popcorn - 2 Points, 0 grams sugar

Snack - Chicken Ceaser Salad and Vegetable Soup - 6 Points, 5 grams sugar

Dinner - 1 Serving of Chicken Divan, 1/4 cup white rice - 7 Points, 5 grams sugar

Snacking - 1 serving crackers and cheese, 1/2 beer - 5 Points, 3 grams sugar

Total Points = 22.5

Total Sugar =16

End of the week Summary

So, this week went pretty well...

Exercise: 4 Times.  Im upset with myself for not working out Saturday or Sunday.... although my back is all jacked up from doing kettle bells wrong.  Maybe the two day rest (with the heating pad) will help so I can hit it hard again next week.

Eating: Monday through Thursday was great for eating... Friday through Sunday was just okay.  I did much better this weekend than I have done in the past.  Kept my portions low even though I didn't count every calorie.

New week coming up.  Already have a workout plan! Gonna kick butt this week! Stay posted.

Sunday, January 9

Morning Exercise:
Back is even more sore today than yesterday.  Going to Julian with the boo to walk around... does that count for exercise? :) haha.

Eating:

Breakfast - None

Snack - None

Lunch - 1/2 pulled pork sandwich, 1/2 biscuit, a few bites of potato salad

Snack - 1/2 piece of apple pie with vanilla ice cream

Dinner - Snacking.  

Snacking -

Total Points = 

Total Sugar =

Saturday, January 8

Morning Exercise:
Not working out, my back is SO sore from kettle bells. 

Eating:

Breakfast - Coffee

Snack - Baked Lays - 3 Points, 2 grams sugar

Lunch - Turkey Sandwich with avocado, 1 medium Sweet potato - 7 Points, 9 grams sugar

Snack - Cheese and Crackers - 6 Points, 5 grams sugar

Dinner - Chicken Divan Recipe from Ginnas Skinney Recipes - 8 Points, 5 grams sugar

Snacking - 1 glass red wine - 2 Points, 2 grams sugar

I did a little snacking before dinner that I approximated at 6 points, however its hard to tell...

Total Points = 

Total Sugar =

Friday, January 7

Morning Exercise:
4 Sets of Burst

Set 1: 

Side to Side Crunches with Kettlebell

Sprint

Rest

Sprint

Side to Side Crunches with Kettlebell

Rest

Sprint

Side to Side Crunches with Kettlebell

Set 2:

Kettlebell Swings

Jumping Jacks

Rest

Push-ups

Left Side Crunches

Rest

Push-ups

Right Side Crunches

Set 3:

Side to Side Crunches with Kettlebell

Sprint

Rest

Sprint

Side to Side Crunches with Kettlebell

Rest

Sprint

Crunches

Set 4: 

Squats

Kettlebell Swings

Rest

Right Leg Extended Bridge Arm Dips

Left Side Crunches

Rest

Left Leg Extended Bridge Arm Dips

Right Side Crunches

Eating:

Breakfast -1/2 Cup Oatmeal - 2 Points, 0 grams sugar

Snack -None

Lunch - Subway 6" chicken sandwich and baked lays - 9 Points, 15 grams sugar (I forgot about the no sugar thing and got sweet onion sauce on my sandy... DAMNIT!)

Snack 1 - 4 Bud lights - 12 Points, 0 sugar

Dinner - Split appetizer with Zach - 8 Points, 5 sugar

Snacking -None

Total Points = 31

Total Sugar = 20 


Damn the beer...not a good day for dieting... oh well, new day tomorrow..

Thursday, January 6

Morning Exercise:
Taking the day off...

Eating:

Breakfast - 1/2 Sweet Potato - 1 Point, 2 grams sugar

Snack -1/2 Cup of Oatmeal - 2 Points, 0 grams sugar

Lunch - 3 oz chicken breast, 1/4 cup brown rice, 1 slice pepper jack cheese - 6 Points, 0 grams sugar

Snack 1 - 2 oz chicken breast, 1/4 cup brown rice, 1/2 tbs ranch dressing - 3 Points, 0 grams sugar

Snack 2 - Tall coffee light frappe, 1/2 of a Betty cookie - 5 Points, 17 grams sugar

Dinner -1 glass red wine, 1 eel roll, 1 spicy yellowtail roll - 6 Points, 1 gram sugar

Snacking -None

Total Points = 23

Total Sugar = 20

Wednesday January 5

Morning Exercise:

Here's the breakdown:

Run .50 miles to Convention Center

Set 1:

Run up Stairs

Push-ups

Rest

Right Side Crunches

Left Side Crunches

Rest

Crunches

Run down Stairs

Set 2:

Run up Stairs

Sprint to end and back

Rest

V leg ups

Crunches

Rest

Jumping Jacks

Run Down Stairs

Set 3:

Sprint along convention Center

Push ups

Rest

Sprint back to stairs

Push ups

Rest

Bicycle Sit ups

Crunches

Set 4:

Run up Stairs

Push-ups

Rest

Right Side Crunches

Left Side Crunches

Rest

Crunches

Run down Stairs

Set 5:

Sprint along convention Center

Push ups

Rest

Sprint back to stairs

Push ups

Rest

Bicycle Sit ups

Crunches

Run .46 miles back to Office

Set 6:

Collapse on ground :)

 

Eating:

Breakfast - Tall Skinny Hazelnut Latte - 2 Points, 14 grams sugar

Snack - 1/2 cup oatmeal - 2 Points, 0 grams sugar

Lunch - Vegetable soup and El rancho salad (spicy pickle) - 5 Points, 3 grams sugar

Snack - 1/4 avocado - 1 Point, 0.5 grams sugar

Dinner - 4 oz Boneless Skinless Chicken Breast, 1/2 Cup Brown Rice, 1/2 Sweet Potato, Gin and Diet Tonic - 8 Points, 3 grams sugar

Snacking - A few bites of Zachs dinner - 3 Points, 2 grams sugar

Total Points = 21

Total Sugar = 22.5

Tuesday January 4

Morning Exercise:

3 Miles in about 30 minutes with 3 sets of burst training

Here's the breakdown:

2.75 Mile run

Set 1:

Right Leg Arm Dips

Right Side Crunches

Rest

Tuck Jumps

Push Ups

Rest

Left Leg Arm Dips

Left Side Crunches

Rest

Set 2

Push Ups

Crunches

Rest

Burpees

Squats

Rest

Push Ups

Crunches

Rest

Set 3

V-ups

Crunches

Rest

Right Side Crunches

Left Side Crunches

Rest

Bicycle Sit ups

Crunches

.25 Mile run to get to 3 Miles.

 

Eating:

Breakfast - Milk in my coffee - 1 Point, 3 grams sugar

Snack -1/2 cup oatmeal - 2 Points, 0 grams sugar

Lunch - Turkey Sandwich with Avocado, 1/3 of a medium sweet potato - 6 points, 5 grams sugar

Snack -1/2 red apple, sunflower seeds - 1 Points, 9.5 grams sugar (ugh, are you kidding me??!?!?! Stupid apple)

Dinner - Chicken Adobo (2 skinless chicken thighs browned in olive oil with soy sauce and white vinegar, 1/2 cup rice) - 9 Points, 1 gram sugar

Snacking - None

Total Points =19
Total Sugar =18.5

Monday, January 3

Afternoon Exercise:

6 sets of burst training = I am DEAD!

Here's the breakdown:

Sprint to park (.40 miles)

Set 1:

Bicycle Sit-ups

Burpees

Rest

Reverse Lunges

Squats

Rest

Push-ups

Sprint

Rest

Set 2

Sprint

Push-ups

Rest

Right leg lift arm dips

Right side crunches

Rest

Left leg lift arm dips

Left side crunches

Rest

Set 3

Sprint

Crunches

Rest

Sprint

Push-ups

Rest

Sprint

Crunches

Set 4: Repeat set 1

Bicycle Sit-ups

Burpees

Rest

Leg Lifts

Squats

Rest

Push-ups

Sprint

Rest

Set 5:

Tuck Jumps

Crunches

Rest

Jumping Jacks

Push-ups

Rest

Squats

Leg Lifts

Set 6: Repeat Set 3

Set 3

Sprin

Right Side Crunches

Rest

Sprint

Left Side Crunches

Rest

Sprint

Crunches

 

Eating:

Breakfast - 1/2 cup of oatmeal - 2 Points, 0 Sugar

Snack - None

Lunch -Chicken Sandwich with Avocado - 8 Points, 3 grams sugar

Snack - None

Dinner -Chicken Sandwich with Avocado, 1 Medium Sweet Potato - 9 Points, 10 grams sugar

Snacking - 2 bites of Zachs Philly cheese steak sandwich.  2 Points, 3 grams sugar

Total Points = 21
Total Sugar = 16