4 Week Check In

First things first.  Kaitlyn is training Meagan how to be a big sister!

That’s right…we are expecting!  Teresa is due early September 7th.  I am over the moon excited – although I don’t show excitement well 🙂  Below is a picture of a necklace Teresa created that we used to announced it our friends. 

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Back to the check in! So I tried something this week.  I had smoothies for 2 meals per day – and I only gained 2 pounds this week!

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WHAT!?

But I also lost an inch off my waist in one week for a total of 3.5 in 4 weeks…and my energy is higher than it has been in years.  This is usually the time of year where I start to feel SAD from Seasonal Affective Disorder, but it is not too bad this year…So all in all I am ok with that  extra two pounds in a week.

Here is what my meals typically were this week:

Breakfast Smoothie – 1 cup of frozen strawberries and blueberries. 1 banana, 1 cup OJ, .5 cup yogurt, and 1 cup H2O with 1 scoop of whey protein.

Snack: 1 boiled egg and an apple.

Lunch Smoothie: 1 cup of chopped Kale, 1 cup of chopped spinach, 2 cups of water, and 3 cups fruit (usually apple, grapes, banana, etc.) This is two servings and it is surprising filling.

Snack was usually skipped cuz I was so full. but I had packed almonds or a granola bar etc.

Dinner: soup/salad, Chicken and potatoes, etc.

Snack: veggies sticks with dip.

Stats for the week:

  • Weight: 182 lbs   (-12lbs)
  • Right Thigh: 24.5″ (-1″)
  • Hips: 40″ (-2″)
  • Waist:  38″ (-3.25″)
  • Chest: 40.5″ (-.5″)
  • Neck 15.5″ (-1″)
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3 Week Check In

I have not been blogging about my daily routine on here as I am just too busy.  But I have been eating healthy and exercising. On Wednesday I had a couple cookies at Bible Study and I missed 2 days of working out as well.  So it wasn’t a perfect week, but it is about progress not perfection!

I have been eating huge salads and a ton of legumes this week.  I am feeling great.  My energy levels are way, way, way higher than they have been in a very long time. We had smoked salmon pizza for dinner tonight…oh so tasty!  We tweaked the recipe a bit to make it healthier.  We exchenaged the pilsbury daugh for a whole grain flat bread, and used regular kale – lots of it, and non-fat cream cheese.  Mmmmm. Here is the recipe, tweak it as you need:  Smoked Salmon with Kale Pizza

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I only lost 2 pounds this week, but I have lost 2.23 inches off my waist in three weeks and my energy levels are up and I am feeling fantastic.

My three week progress check in looks like this:

  • Weight: 180 lbs   (-14lbs)
  • Right Thigh: 24.5″ (-1″)
  • Hips: 40.5″ (-1.5″)
  • Waist:  39″ (-2.25″)
  • Chest: 40.75″ (-.025″)
  • Neck 15.5″ (-1″)

2 Week Check In

So I told some friends what I was doing.  That I am making healthy changes like  exchanging my nachos and cheese for veggies and cottage cheese; eating more nuts, seeds, beans, kale, spinach and the like.   One of them responded, “Cottage cheese!?  Kale!? Did you find a book on cooking with crap?”

No, but I did find this…

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What an awful name for a book!  And I am not making cookies!

I digress…

Today is day 14 of eating right and exercising… And I have lost 12 pounds!  Hi 5!  

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Never thought that would happen!  I am not starving myself, I am just eating right and exercising every day – except on Sunday.  That is my day off.  I rest and have a free meal or two.  Tonight is roasted chicken with mashed potatoes and gravy and salad for good measure…and a glass or two of white wine.

It is amazing what eating right and exercising for 20 minutes per evening will do for you.

My two week progress check in looks like this:

  • Weight: 182 lbs (-12lbs)
  • Right Thigh: 24.75″ (-.75″)
  • Hips: 41.5″ (-.5″)
  • Waist:  40″ (-1.25″)
  • Chest: 40.75″ (-.025″)
  • Neck 16″ (-.5″)

Good times!

MFR: Creamy Salsa Dip

I hate cottage cheese.  But it is a fantastic source of lean protein, so I have been on the look for good recipes for cottage cheese.  Here is my favorite cottage chese recipe, it is from Eating For Life by Bill Phillips.

Eating For Life: Creamy Salsa Dip

Cottage Cheese, Nonfat, 1 cup

Salsa: 0.5 cup

Yogurt, plain, low fat, .05 cup

Jalapeno Peppers, 1 pepper (remove seeds)

Stick all that in a blender until smooth. Serve with raw veggies.

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Day 8

 

Today I ate as well as i could but I had no appetite. I am feeling a little under the whether with a sinus infection. I missed both of my mid meals again as I was not feeling well. I went home a little early today.  I did a modified workout A this evening but not as hard as I would have liked, better than I had hoped.

I just took some nightime sinus meds…bed is calling.  Good night!

 

Tomorrow:

Meals:

  1. 630am: COFFEE with milk.  Fruit Smoothie.
  2. 10:00 am: 1/4 cup almonds, apple &  8oz H2O
  3. 12:00pm: Chicken veggie stirfry with brown rice 8 oz H2O
  4. 3pm: 2 Boiled eggs and salad and 8oz H2O
  5. 6pm:  Barely and Bean soup, Green salad with Low cal ranch dressing, 8oz H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Moves: Cardio

Devotions: Psalm 16

Day 6 – weigh in #1

Starting weight = 194

Today’s weight = 185

That’s 9 pounds!

I feel like cheering!

 

 

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Ok.

 

Anyway.

 

The weekend was good.  I did well, I did not exercise but I ate well, and had 2 free meals.

Today I ate really well, missed both of my mid meals as work was very busy.  I did my workout B but still struggle with finding a way to do pull-ups.  I need to install a pull-up bar.  So I used a band wrapped around the beam on the deck to do some lat pull-downs.  Not very effective, but better than nothing.

Tomorrow  looks like this:

Meals:

  1. 730am: COFFEE with milk.  Fruit Smoothie.
  2. 10:00 am: 1/4 cup almonds, apple &  8oz H2O
  3. 12:00pm: Turkey fajita salad wrap 8 oz H2O
  4. 3pm: Boiled egg and salad and 8oz H2O
  5. 6pm:  Barely and Bean soup, Green salad with Low cal ranch dressing, 8oz H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Moves: Cardio

Devotions: Psalm 7

Day 3 – Going great

Ok I  have to admit that I started a week before the official “Day 1”.  Today was good, I finished my workout and feel great – except for the stuffiness.  Eating healthy and exercising already has produced results – 6 pounds lighter and I feel great!

Ain’t nobody got time for that!

Today was also the first day back to work.  I was little bit down, but had a good day none-the-less.  Stuck to my plan of eating healthy, skipped my first snack at 10am as I was busy at work, and I can feel it, really hungry right now at 10pm!  Completed my cardio workout by doing a 20 minute tabata type circuit with jumping jacks, stair climbs, diving pushups, and 4 different ab exercises – Kaitlyn and meagan “helped” with the timer.  I Had devotions on Psalm 3 it was good.

Tomorrow we are considering doing a free meal for dinner, but if don’t, it looks like this:

Meals:

  1. 730am: COFFEE with milk.  2 boiled eggs, an apple, and 16oz water.
  2. 10:00 am: 1/4 cup almonds, apple &  8oz H2O
  3. 12:00pm: tuna salad lettuce wraps 8 oz H2O
  4. 3pm: celery sticks and creamy salsa dip and 8oz H2O
  5. 6pm:   Possible free meal! but likely Chicken vegetable stirfry with whole grain rice, spring mix with Low cal ranch dressing, 8oz H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Moves: Cardio

Devotions: Psalm 5

Day 2: Head Cold!

It’s day 2 and I woke up with a Head Cold!

What?

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Ain’t nobody got time for that!

Today was also the first day back to work.  I was little bit down, but had a good day none-the-less.  Stuck to my plan of eating healthy, skipped my first snack at 10am as I was busy at work, and I can feel it, really hungry right now at 10pm!  Completed my cardio workout by doing a 20 minute tabata type circuit with jumping jacks, stair climbs, diving pushups, and 4 different ab exercises – Kaitlyn and meagan “helped” with the timer.  I Had devotions on Psalm 3 it was good.

Tomorrow looks like this:

Meals:

  1. 630am: COFFEE with milk.  Smoothie made with Strawberry, Banana, yogurt, OJ, and protein powder.
  2. 10 am: 1/4 cup almonds, apple &  8oz H2O
  3. 12pm: Barley Pine Nut Casserole, spring mix salad with Low cal ranch dressing,  8 oz H2O
  4. 3pm: celery sticks and creamy salsa dip and 8oz H2O
  5. 6pm:   Chicken vegetable stirfry with whole grain rice, spring mix with Low cal ranch dressing, 8oz H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Moves: Work Out A

Devotions: Psalm 4

Day 1

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Today was good a good day, stuck to my plan of eating healthy.  Completed my workout B and did devotions. The only thing is I am not able to do 3 sets of 8 pull-ups.  Had to do modified versions since I don’t have a cable machine at home for lat pull downs.

Tomorrow looks like this:

Meals:

  1. 630am: COFFEE with milk.  Smoothie made with Strawberry, Banana, yogurt, OJ, and protein powder.
  2. 10 am: 1/4 cup almonds, apple &  8oz H2O
  3. 12pm: Cabbage and beef soup, spring mix salad with Low cal ranch dressing,  8 oz H2O
  4. 3pm: 1/4 Cup Almonds and 8oz H2O
  5. 6pm:  Barely Pine Nut Casserole, spring mix salad with Low cal ranch dressing, 8oz H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Moves: Cardio

Devotions: Psalm 3