Thursday 29 September 2011
Day 29
Well, the month is almost over and I must say, the cardio went well and the clean eats went well but while rising early to train for my 5k on Sept 24th, I found myself running more than lifting, I was lifting for the first half of September but I was finding it really difficult to fit both in and the running was important to me. I ran my 5k in a time of 26 minutes so that was very gratifying but now its time to get back to the gym. I have my new universal gym at home and I havnt really had a chance to start using it so this weekend I am going to go over all of my exercise plans and craft myself a fitness program utilizing my gym. CAN'T WAIT!! Also gonna pick myself up a curved bar! I am pretty excited to get started with my new routines, and start doing a little heavier lifting, and kick my muscles back into gear, can't wait to feel the pain!! BRING ON OCTOBER!!!
Clean Raisin Cookies
1 whole (grain fed) egg & 1 egg white
1 cup raisins
1/2 cup water
1 cup sucunat
1/2 cup butter (or substitute with your clean spread)
2 cups whole wheat flour
1/2 tsp baking powder
1/2 tsp sea salt
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
*Boil raisins in the water for 5 min, cool and add baking soda
*combine sugar, butter, eggs and bake
*Sift dry ingred and alternate w/ raisins to sugar mix
*add a little extra water if you need
*Drop by tbsp full onto cookie sheet bake at 325 for 10-15 mins until golden
Should make 2 dz
One little cookie is an awesome sweet treat when the craving hits.
1 cup raisins
1/2 cup water
1 cup sucunat
1/2 cup butter (or substitute with your clean spread)
2 cups whole wheat flour
1/2 tsp baking powder
1/2 tsp sea salt
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
*Boil raisins in the water for 5 min, cool and add baking soda
*combine sugar, butter, eggs and bake
*Sift dry ingred and alternate w/ raisins to sugar mix
*add a little extra water if you need
*Drop by tbsp full onto cookie sheet bake at 325 for 10-15 mins until golden
Should make 2 dz
One little cookie is an awesome sweet treat when the craving hits.
Wednesday 14 September 2011
Day 15
It's a new week!!! Had a great day.... realizing that running and weight training in the morning is really tough when you have to get out of bed at 5:05 am to get dressed, stretched and get going. There is an upside and a downside, the downside is it's too darn early!! Also I do find I get sleepy in the late afternoon but then I pick up my kids and their activities kick me in the butt and get me going for the evening!! Once I get outside I love it, its dark and peaceful and cold, and just pulling that cold fresh air into my lungs feels so darn good!!
5:20 Went for a 30 minute 5k run
6:00 Arms: Bicep curls - 3 sets of 12 @ 15 lb hand weights X 2
Kick backs - 3 sets of 12 @ 15 lb hand weights X 2
Ready for 20 lb weights and a curved bar.
Absolutely cannot wait for my Universal Gym to be delivered next week! Yippee!!!
Oh ya, food....
7:45 Protein shake 1 scoop with 8 oz 1% milk
9:00 slice of 12 grain bread with almond butter and organic jam
11:00 1/2 cup yogurt and a banana
(I am so boring I eat the same thing every day)
1:00 3 egg omelet 1 whole and 2 whites w/ tomato and a sprinkle of cheese, sea salt and black pep
and a peice of Alpine bread toasted w/ dab o butter
6:00 a couple of triscuits waiting for supper, bad.
7:30 6 oz bar-b-q sirloin steak,roasted pot,zuc.mush w/ evoo, sea salt and pep and greek salad, tbsp of greek dressing and sprinkle of feta. Plus I snuck a few of my kids clean potato fries. I went a lil potato overboard which I dont normally do. :(
All in all not too bad!
5:20 Went for a 30 minute 5k run
6:00 Arms: Bicep curls - 3 sets of 12 @ 15 lb hand weights X 2
Kick backs - 3 sets of 12 @ 15 lb hand weights X 2
Ready for 20 lb weights and a curved bar.
Absolutely cannot wait for my Universal Gym to be delivered next week! Yippee!!!
Oh ya, food....
7:45 Protein shake 1 scoop with 8 oz 1% milk
9:00 slice of 12 grain bread with almond butter and organic jam
11:00 1/2 cup yogurt and a banana
(I am so boring I eat the same thing every day)
1:00 3 egg omelet 1 whole and 2 whites w/ tomato and a sprinkle of cheese, sea salt and black pep
and a peice of Alpine bread toasted w/ dab o butter
6:00 a couple of triscuits waiting for supper, bad.
7:30 6 oz bar-b-q sirloin steak,roasted pot,zuc.mush w/ evoo, sea salt and pep and greek salad, tbsp of greek dressing and sprinkle of feta. Plus I snuck a few of my kids clean potato fries. I went a lil potato overboard which I dont normally do. :(
All in all not too bad!
Tuesday 13 September 2011
Day 14
Ok, so half way through the challenge and I can definitly see where my strong and weak points are in this challenge. It's important I am getting something out of this... when you document and go back and read it, your like 'wow' that was great or Boooooo that was bad! Lol We are human, can't forget that. Ok so I live in Prince Albert, Saskatchewan, Canada and up here we have our Saskatchewan Rough Riders football team, and on game days we live, and breath for our Riders! That includes watching the game and eating NACHOS and drinking beer.... I had a few chips and salsa and NO BEER, just water! Lol
My fitness for today was a quick 20 min run outside before church
9:30 1 slice of 12 grain toast w/almond butter and organic clean jam
1:00 1 bowl of home made clean beef barley soup and one slice of alpine bread/dab o butter
3:00 About 20 little nacho rounds with mild salsa and 1 small peice of beef jerkey (bad)
6:00 Lasagna,
Went out for supper with the fam and I made a bad choice,
I have discovered I know where I will and wont go for supper if we go out, cause some places have really great choices and some places dont have anything particularly health on the menu, unless you consider a quesadilla healthy? Not so much.
I am finding I am doing really well on the night time snacking, if anything I will have a decaf mango tea black and I am perfectly ok with that (not very clean tho!)
**Next week will be awesome!!
My fitness for today was a quick 20 min run outside before church
9:30 1 slice of 12 grain toast w/almond butter and organic clean jam
1:00 1 bowl of home made clean beef barley soup and one slice of alpine bread/dab o butter
3:00 About 20 little nacho rounds with mild salsa and 1 small peice of beef jerkey (bad)
6:00 Lasagna,
Went out for supper with the fam and I made a bad choice,
I have discovered I know where I will and wont go for supper if we go out, cause some places have really great choices and some places dont have anything particularly health on the menu, unless you consider a quesadilla healthy? Not so much.
I am finding I am doing really well on the night time snacking, if anything I will have a decaf mango tea black and I am perfectly ok with that (not very clean tho!)
**Next week will be awesome!!
Day 13
OK, so it's National Yoga Day!! Gotta get out there and celebrate so I did one hour of yoga at the park by my house. It was amazing! My sister-in-law instructed for 15 ladies on a beautiful warm sunny Saturday morning and it felt really good to get my stretch on!! :) My Husband loves to cut loose and get crazy with food on the weekends, but he is slowly coming around to clean eating, as are my kids (they just wonder why I have to drag them into my healthy food choices Lol) So here goes my Sat diet:
8:30 1 slice of 12 grain toast w/ Almond Butter and Mango spread.
9:00 1 hour of Yoga (my only fitness for the day)
11:00 1 small nectarine
1:00 3 egg whole grain burrito (1 whole egg/2 whites) with cilantro and sauteed mushrooms and tomatos, sea salt, peper and a sprinkle of cheese
3:00 Diet Fresca after Mini Golf with my lil man
5:30 Small bowl of Spagetti with Healthy Choice Spag Sauce and Lean gr beef and a slice of Alpine grain bread with a dab o butter.
My goal is to start using ground turkey or chicken and ground grain fed sirloin from the butcher's for these type of meals, my children are reluctant but they will adjust, just like adults do......
10:00 hungry :( 5 Garlic Parmeasan Triscuts.
Disciplining myself on the week ends HAS to be on the top of my goal ladder, it should be a great start cause my weekdays are usually stellar.
8:30 1 slice of 12 grain toast w/ Almond Butter and Mango spread.
9:00 1 hour of Yoga (my only fitness for the day)
11:00 1 small nectarine
1:00 3 egg whole grain burrito (1 whole egg/2 whites) with cilantro and sauteed mushrooms and tomatos, sea salt, peper and a sprinkle of cheese
3:00 Diet Fresca after Mini Golf with my lil man
5:30 Small bowl of Spagetti with Healthy Choice Spag Sauce and Lean gr beef and a slice of Alpine grain bread with a dab o butter.
My goal is to start using ground turkey or chicken and ground grain fed sirloin from the butcher's for these type of meals, my children are reluctant but they will adjust, just like adults do......
10:00 hungry :( 5 Garlic Parmeasan Triscuts.
Disciplining myself on the week ends HAS to be on the top of my goal ladder, it should be a great start cause my weekdays are usually stellar.
Day 12
Well, The evening of Day 11 consisted of a Benefit Golf Caddie Auction and 2 Glasses of red wine (bad) and late to bed so in turn Day 12 was almost a write off, I was too busy having fun to be fit! Lol! went into work in the morn and 3 of my work girlies and myself were in a golf tournament that afternoon so we skipped out @ 11 am and enjoyed the +30 sunshine on the links! I did my best with what I had so here goes.....
9:00 am - 1 peice of 12 grain toast with almond butter and jam (not organic, my husband made my toast for me and doesnt know one jam from the other) lol Love you honey.
11:00 am - (Golf brunch) Oven roast potatoes, scrambled eggs and 1 slice of ww toast with p/butter - lots of fresh fruit salad
Here's where it gets sketchy - lots of water AND a few lil cocktails (mike's hard/club soda) on the golf course.
4:00 - One Choc covered strawberry on hole 9
7:00 - 2 small slices of roast beef 1 ww bun w/ butter, lots of steamed and fresh veggies NO mashed potatoes, NO gravy and NO salads. Glass of red wine with supper (bad)
Fitness? I wore shorts, a tank and my good runners so I ran LOTS on the course scooping up golf balls for my girls, that was my cardio for the day.
Thank goodness this charity event only comes once a year, For the most part I can be very strict with myself when it comes to food, I know what I can/can't or should/shouldn't have and my willpower surprises me sometimes. I do have the odd day where I just have to kick the cocktail in the butt, and save my one glass of red wine for date night only! Rob and I try to have one a week. It's funny cause my husband is always reminding me 'Nikki, you still have to live!' I sometimes take myself a lil too seriously I suppose.
9:00 am - 1 peice of 12 grain toast with almond butter and jam (not organic, my husband made my toast for me and doesnt know one jam from the other) lol Love you honey.
11:00 am - (Golf brunch) Oven roast potatoes, scrambled eggs and 1 slice of ww toast with p/butter - lots of fresh fruit salad
Here's where it gets sketchy - lots of water AND a few lil cocktails (mike's hard/club soda) on the golf course.
4:00 - One Choc covered strawberry on hole 9
7:00 - 2 small slices of roast beef 1 ww bun w/ butter, lots of steamed and fresh veggies NO mashed potatoes, NO gravy and NO salads. Glass of red wine with supper (bad)
Fitness? I wore shorts, a tank and my good runners so I ran LOTS on the course scooping up golf balls for my girls, that was my cardio for the day.
Thank goodness this charity event only comes once a year, For the most part I can be very strict with myself when it comes to food, I know what I can/can't or should/shouldn't have and my willpower surprises me sometimes. I do have the odd day where I just have to kick the cocktail in the butt, and save my one glass of red wine for date night only! Rob and I try to have one a week. It's funny cause my husband is always reminding me 'Nikki, you still have to live!' I sometimes take myself a lil too seriously I suppose.
Thursday 8 September 2011
30 Day Challenge
Wow, Who knew when you make a 30 day plan, life and family have a mind of their own and they don't necessarily want to fit into your schedule!! I started my challenge for myself before September 1st so I have a few extradays thrown in. My Challenge for myself was 6 Days Cardio 5 Days Weights and Clean Eats so here goes:
Aug 29 Day 1 - Arms
Day 2 - Legs
Day 3 - Cardio / Chest
Day 4 - Cardio / Back
Day 5 - Cardio / Glutes
Day 6 - Cardio
Day 7 - Cardio/100 Squats (Back to the 100 squats/100 Days- thank you Faith)
Day 8 - Nothin, it was a Holiday! But I ate 90% Ok
Day 9 - Cardio/Arms
Day 10 - Legs (No cardio-Life happens)
Day 11 (Today) Cardio / Chest
SO FAR SO GOOD! In there we ate out lots, had a Anniversary Party bar-B-Q and my daughter had an accident and needed stitches, so life definitely happens! Only 2 Days were 90% Clean and I fell off the Squat Portion of the challenge but I can get that back, I love squats!
Aug 29 Day 1 - Arms
Day 2 - Legs
Day 3 - Cardio / Chest
Day 4 - Cardio / Back
Day 5 - Cardio / Glutes
Day 6 - Cardio
Day 7 - Cardio/100 Squats (Back to the 100 squats/100 Days- thank you Faith)
Day 8 - Nothin, it was a Holiday! But I ate 90% Ok
Day 9 - Cardio/Arms
Day 10 - Legs (No cardio-Life happens)
Day 11 (Today) Cardio / Chest
SO FAR SO GOOD! In there we ate out lots, had a Anniversary Party bar-B-Q and my daughter had an accident and needed stitches, so life definitely happens! Only 2 Days were 90% Clean and I fell off the Squat Portion of the challenge but I can get that back, I love squats!
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