Toned in '12

Bfast: Oatmeal with chia, strawberries, raspberries and yogurt

Lunch: Baby romaine with blackberry, blueberries, walnuts and a blueberry vinaigrette. 1 pc homemade toast, 1 mini-blondie

Snack: Another mini-blondie

Dinner: Cottage cheese and strawberries

Workout: Legs and Butt day

5 min warmup

Leg extension 2x12 @ 70 lbs

Leg Press 3x12 @ 225 lbs

Glute Press 3x12 @ 90, 90, 110 — need to go up to 110

Smith press squat 3x5 @ 70 lbs — I hate this machine for squatting

Leg curl 3x12 @ 70 lbs

Thigh abduction 3x12 @ 170 lbs

Dumbbell step up 1x10 @ 20 lbs — this was making my shin splints act up so I cut it short

Dumbbell deadlift 3x12 @ 20 lbs — need to go way up in weight

Then 15 min on the bike because I ran out of time. I wanted to do 30.

Yeah so I am not tracking calories over Easter because I don’t know how stuff was prepared, it’s only my best guess, and it’s freakin Easter and I’m just not worried about two big meals messing up my progress.

Today was laid back and I just went for a 3-mile hike with my dog, basically just enjoying my weekend. I am a little bit sore (in my calves since I’m not used to seated calf raises) so I am fine with having a laid back day today.

Food: 

Bfast: scrambled eggs with leftover steamed broccoli, coffee — maybe 300 cals

Snack: 1 pc toast — 150 cals

Dinner: 2 pc toast with PB, 1 mini cupcake — 450 cals

Total: 900ish…… bad bad bad. I am also like totally out of groceries right now and everything was closed so I couldn’t get more, so it was just toast left in my kitchen today. I’ll surely be starving tomorrow, but at least after getting groceries I can make some decent food.

Workout:

25 min cardio (medium intensity, nothing too crazy)

Arms:

Lateral shoulder raise 3x15 @ 5 lbs (someone was using the 8lbs and I was impatient ha)

Posterior shoulder raise 3x10 @ 5 lbs

Skullcrusher 3x10-12 @ 12.5 lbs

Chest press 4x12 @ 12.5 lbs

Lower Body:

Glute press 3x10 @ 90 lbs (+10 pulses at the end of the third set)

Leg Press 3x12 @ 225 lbs

Hamstring Curl 3x12 @ 70 lbs

Leg Extensions 2x12 @ 60 lbs

Seated Thigh Abduction 3x12 @ 170 lbs (+10 pulses on last set)

Seated calf raise 3x10 @ 70 lbs

My Spin Me tank I bough yesterday definitely stood up to this workout, I am really happy. And feeling motivated to kill it at the gym this week!

Soo today royally sucked because someone actually stole all my bank information through some ATM scam and tried to take out money all over Ontario, so I was expecting a call regarding a job and instead got a call regarding identity theft.

On the brighter side, the yoga studio near my house had a 20% off sale for everything, and they are an authorized lulu seller so I got some current lulu stuff on the (relative) cheap. I picked up this tank:

And this:

Even after tax they came to less than $100, which is awesome. The spin me tank (blue one) in particular feels so nice.

Sooo anyway on to my intake for the day:

Bfast: oatmeal, chia, raspberries and strawberries — 300 cals

Lunch: some whole-wheat toast — 220 cals

Snack: Smoothie w strawberries, banana, PB, ground chia, almond milk — 300 cals

Dinner: Coffee, panini, toffee brownie.. I don’t even want to know how many cals.

This has been like the floppiest week ever for working out, it’s been an enormous pain in the ass to not be able to get back to running yet, but next week really should be better. Tomorrow I am going to the gym, and doing a rock bottom toning class on saturday, so that should all be good. I am still on track for my weight loss goal for April, so I am not getting terribly stressed yet.

Food:

Bfast: oatmeal, chia, raspberries, yogurt — 315 cal

Lunch: Toast with PB — 490 cal

Snack: Smoothie — 365 cal

Dinner: Steamed broccoli and scrambled eggs — maybe 250 cals

Workout: Just a walk. So lazy this week.

No new shoes today :( but it’s ok since I hadn’t planned on the track tonight. Hopefully I can go tomorrow though.

Food:

Bfast: 1/3 c oatmeal, 1/2 oz. chia, 2/3 c. raspberries, yogurt — 270 cals

Snack: a bit of bread — 150 cals

Lunch: 2 pc toast with PB&banana — 500 cals

Snack 2: Banana, blackberries, greek yogurt — 200 cals

Dinner: scrambled eggs with zucchini and orange pepper + a bit of ham — maybe 500 cals, being generous.

Total: 1620

Laziest. Day. Ever.

BUT, on the other hand, my shin splints seem to have basically healed and so I can re-start running tomorrow. Perfect timing, since I get paid and I can pick up some new running shoes, since my current shoes are really old and worn out. 

No workout today, unfortunately.

Food:

Bfast: 1/3 c oats, 2/3 c raspberries, 1 oz. chia, 1 banana — around 450 cals

Lunch: 1 sm. bowl chili, 1 WW bun — 350 cals

Snack: Smoothie w raspberries, banana, PB, chia — 350 cals

Dinner: more chili, bun — probs 400 cals

Total: around 1550.

Flop day. I’m disappointed to be honest, but part of the point of blogging is to be accountable and own my shittier days, so at least this is motivation to be better for the rest of the week.

I have been so terrible this past week, but I’ve got things together now. Sooo here are my april goals

1. Every week should have two upper body/abs, two lower body workouts and 2 ToneItUp full body circuits.

2. Incorporate the Spring Break Booty Camp workout into my workouts twice weekly.

3. Continue with my run/walk program, and start my 5k program on April 20

4. Get my 6-mile bike sprint down to 17.5 minutes (it’s at a little less than 20 now)

6. BLOG EVERY DAY (.. starting today, obviously)

Lofty! We’ll see how it goes.

Food:

Bfast: 1/3 c oats, 1 oz. chia, 2/3 c blueberries, yogurt—368 cals

Lunch: 1 pc toast w All natural PB, 3 scrambled eggs w 1 zucchini and red pepper—550 cals

Snack: Smoothie with 1 c vanilla almond milk, 1 c tropical mixed fruit, yogurt, 1/2 oz. chia, 1 Tbsp PB — about 400 cals

Dinner: 1 pc toast with PB — 200 cals

Total: 1518

No workout because I was feeling really sick and super super tired last night. I feel way better today, so I plan to kill it at the gym tonight to make up for it

Like this if you’re a fitness (NOT a thinspo/ana) blog. I need new people to follow!

ritapeace:

I am a little sore today after my run, but overall feeling pretty good today

Food:

Bfast: 1/3 cup oatmeal, 1 oz. chia, 1/2 cup blueberries, 1/2 cup yogurt — 360 cals

Lunch: Salad with lentils and salsa, 1/2 avocado on piece of toast, Other half mashed into guac w cucumber slices — 370 cals

Snack 2: Smoothie with 1 cup almond milk, 1 cup blackberries, 1 banana, 1/2 oz ground chia, 1 Tbsp PB — 380 cal

Dinner: 1 pc toast with PB — 300 cal

Workout:

15 min StarTrac

6 miles on bike in 19:52 — HUGE improvement since last week was 22:15!

Strength: Arms and Back

3x12 lateral shoulder raises @8 lbs

3x12 posterior shoulder raises—first set with 8 lbs, the other sets with 3 lbs lol

3x12 bent-over row @12.5 lbs

3x12 resistance band standing row

3x12 shoulder blade squeeze @12.5 lbs

3x12 skullcrusher—first set @12.5 lbs, other two at @10 lbs

3x5 Bird dog 10 sec holds

Then 35 min on the recumbent bike to kill some time before I left.

Looooove this stuff, I need to pick up a bag of the apple crumble flavor

healthbf:

Perfect for snacking without ANY GUILT. I tried that carrot cake and fell in love. You can find this at ANY Nature store or larger outlet. Also, you can order online! 

Friday: Day off working out, also had sort of cheat day since I had olives, wine, cheese etc with dinner.. and lots of baguette. Whatever, I was good all week, one day won’t kill me.

Saturday: Ate decently clean, though I wish I had eaten more — just had 2 pieces of toast with PB and a smoothie for breakfast/lunch (at like noon haha) and a salad with lemon basil quinoa for dinner. At the gym I did active rest, just 20 minutes on the bike, with my heart rate around 120 bpm for the whole time. Before that I did a vo2 max fit test and got a score of 45.8 mL/kg/min, which is apparently in the 90th percentile for my age group, so I was happy with that!

Sunday: Ate clean so far—I had 2 pieces of toast with PB for breakfast, along with a smoothie, and an apple with a Tbsp of PB when I got home from my workout. For dinner I had a salad with a piece of grilled salmon, then about 200 cals worth of organic granola for desert. All in all it’s about 1500 cals, I think.

My workout today was a 2-mile run/walk on the track, running 1/2 a lap and then walking half a lap. My running portions averaged around 7 mph, so I feel good about that. Then went to the gym, did a quick warmup on the bike and did a legs/glutes workout:

3x20 glute bridge (unweighted)

3x15 Leg press @ 175lb, focusing on glute activation

3x15 Glute press @ 100 lbs

2x15 Goblet squat w barbell @ 20 lbs

I also went through and scheduled all my workouts for next week, I am definitely gonna push hard this week!

Food:

Bfast: Tropical vegan overnight oats: 1/3 c oats, 1 oz chia, 1 cup almond milk, 3/4 tropical frozen fruit, 3/4 Tbsp. coconut, coffee — 460 cals

Lunch: Salad with grilled haddock, lentils. Cucumber and tomato salad with fig balsamic vinaigrette — 300 cals

Snack: 1 oz. semi-sweet chocolate chips, 1 small chocolate egg — 75 cals

Dinner: Salad with avocado and pepitas, 2 oz. pork tenderloin—300 cals? around there

Total: 1135… too low :( The power went out for a while at home so dinner was sort of up in the air, and I feel like it’s too late to have a snack now. I might have a tea latte or something to boost up the calories to at least 1200.

Workout:

20 minute run/walk. My legs are sort of sore from yesterday so I wanted to take it easy.

ritapeace:

This I WANT!! 

Food:

Bfast: 1 slice toast with non-fat cheese and sauteed red peppers (was going to make red peppers in an omelette then realized we had no eggs, oops!) - approx 200 cals

Lunch: Salad w 1/4c lentils and 2 small fillet of grilled haddock, pineapple curry dressing - approx 200 cals

Snack 1: Sliced apple with one Tbsp all-natural peanut butter, 3 Tbsp granola - 306 cals

Snack 2: Smoothie— 1 cup choc. almond milk, 1/2 oz. ground chia, 1 c blackberries, 1 Tbsp PB, 1 little cup yogurt - 312 cals

Dinner: Same as lunch + 1 cup of grapes + sliced cucumbers - 350 cals

Total: around 1400

Workout:

Cardio:

15 min Star Trac

Bike 6 miles (time trial - 22:15 — not exactly amazing but I am still pretty new to biking so I’m ok with this)

Strength: Legs/Lower Body

3x12 Leg press @ 195 lbs

3x12 Glute Press @ 150 lbs

3x12 Deadlift @ 16 lbs (should have gone heavier)

I wish I could have done more but I really needed to get home. I am still really happy with my workout, sweat was literally dripping off of me by the end because I was short on time and only rested about 15 seconds between sets.

Day 2 of getting back into things and I am already feeling better!

FOOD:

Bfast: Chia oatmeal w blueberries and yogurt (1/3 c oatmeal, 1/2 oz chia, 1/4 c blueberries, 2 little cups of yogurt), coffee - 340ish calories

Lunch: 1 pc toast with harvest tuna salad on it (a bit less than 1/2 can of tuna, 5 sliced grapes, 1/2 tbsp sunflower seeds, 1/2 tbsp cranberries), salad with 1/4 cup lentils and tangerine guava dressing - 370 cals

Snack 1: 2.5 tbsp carrot cake granola - 100 cals

Snack 2: Smoothie (1 cup unsweetened choc almond milk, 1/2 c blueberries, 1/2 frozen banana, 1/2 oz. ground chia) - 270 cals

Dinner: 1/2 chicken breast with roasted broccoli

Workout:

Cardio:

48 min of elliptical/bike

Strength: Arms

3x12 lateral shoulder raise @ 8 lbs

3x12 skullcrusher @ 12 lbs

3x12 chest press @ 12 lbs

2x12 bicep curl @ 12 lbs

3x12 bent over row @ 12 lbs

Finally getting back to my regular blogging here after 2 weeks of craziness! It was great to get back to the gym

Cardio:

8 min warmup on StarTrac, 12 miles biking

Strength:

Leg press (3x12 @ 180 lbs)

Glute press (3x8 @ 150 lbs)

Glute bridge (3x hold 30s, 12 pulses)

Food:

Bfast: Chia oatmeal w yogurt and blueberries, tea

Snack: Weight watchers bun w 1 Tbsp PB

Lunch: 2 slices toast w avocado, 2c red grapes

Snack 2: 3 Tbsp carrot cake granola

Dinner: Salad w lentils and pumpkin seeds

Post-Workout: 1/2 banana

undressedskeleton:

Finally all done moving, just in time to enjoy the ridiculously gorgeous weather here. Going for a bike ride today, and starting my workout routine tomorrow morning!