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 =