organicfitness

Yay frittata!

2008-11-09T04:14:10Z

My first venture into this 'lets clean out leftovers' dish was a good one. I took a recipe from my vegetarian cookbook and tweaked it a bit. Turns out I am glad that I did... all ingredients are organic and/or natural

1/2 sweet onion
1 red bell pepper
1/2 cup whole wheat pasta (angel hair)
6 eggs (4 yolks only -- beaten)
1 cup cooked broccoli
EVOO
2% milk
1 tsp margerine
aged guyere and feedom cheddar cheeses (1 cup ish)
[spices (to taste-- or just a dash)--
fennel seeds
nutmeg
black pepper
sea salt
dill
pepper flakes]

- saute onion and pepper until done in nonstick skillet with metal or oven-safe handle.
- add in milk and cheese; cook until melted.
- add in broccoli and pasta, coat together.
- add in eggs (beaten) and allow to set up on the bottom of the pan.
- put in oven at 425 for 10 minutes or until golden brown.

let sit for 10 minutes; cut into wedges and serve with a huge green salad.

Yum!

Great on the fly recipe....

2008-10-19T04:24:10Z

I wanted to incorporate some of the veggies we had in the crisper, and it turned out pretty fantastic!! Mine was the veggie version, Rob I made some mustard meatballs for. I'm learning, slowly but surely, to cook a meal's components and add in the meat later. It is working well to keep our lifestyles in harmony.

Served with Penne Plus (with added protein).

Sauce:

1/3 sweet vidalia onion, chopped
1/2 medium parsnip, chopped
1 medium fennel bulb, chopped
dash of Basil, Oregeno, Sea salt, garlic powder, red chili flakes and fresh black pepper

Saute ingredients in EVOO until tender.

Put in one can of chopped tomatoes (and juice). Cook until reduced by half and tomatoes start to break up. Add 2 tsp good balsamic vinegar, mix and continue to cook until most liquids are finito.

Put over pasta (with whatever added protein source-- meatballs, chicken, etc). Sprinkle with fresh cilantro.

It was MONEY!

:)

The cilantro was a good fresh kick. I'm such a fan of adding fresh herbs to something before I serve it... it cuts through the savory and gives a bite. Yum! Definitely will repeat this. I am glad that I can now cook on the fly, for two diets, with success!

:)

Gym today was wonderful; chest and triceps, 45 minutes of cardio (treadmill and elliptical). I wore my LA hat for some sunshine-- and it worked. Granted, it felt like it was 25 outside... but still. It counts.

Elle mange.

2008-08-27T07:07:57Z

Tuesday August 26, 2008

Food Log:
- 1 organic chocolate chip granola bar, 1 medium organic banana, 1 Glacier Ice Organic Vitamin water (running late today!)
- 1 small handful of Wheat Thin crackers with 1/4 cup dried cranberries and walnuts with organic soy Green Tea latte
- 1 Amy's Veggie Burger (Chicago Style) sans bun with 1 tsp spicy mustard, 1/4 cup walnuts, 1 cup organic baby spinach
- 1 organic honey granola bar, 1 Hansens Diet Natural Root Beer, 1 TJ's Power Boost vitamin mix
- 1 non-fat refried bean, fresh salsa and spanish rice burrito with 32 oz water
- 1 cup skim organic milk, 1/2 cup organic non-fat vanilla yogurt with handful blueberries with 2 tsp ground flax/wheat germ

Workout Log:
- hike rained out! Damn! Exercised mind with Rosetta Stone

I'm still here!

2008-07-14T04:26:25Z

While I posted this on my foxyvaot journal, I have now been a "lacto-ovo vegetarian" for a little over 2 weeks now. I actually feel really really good. I bought a new cookbook--- 'The 5 Ingredient Vegetarian Cookbook" by Nava Atlas. It has yielded good results thus far. I realized how limited my eating practices were overall..... vegetarian or not. It is so easy to get in a rut.... and this 'experiment' of mine has really opened my eyes to all the things I could have been eating.

My friend Summer always had a fantastic way of eating. She once told me that she limited her intake of bread and pasta not to cut carbs... but to make herself have to pick other things. It is a good idea, for sure. I am starting to see all of the things I can eat that are both healthy and tasty and without the crutch of a chicken breast or lean steak. It is quite a transformation. I am seriously considering doing this for the long term. I will have to see if it continues to go well. Again... if this is any indication.... I am leaning more toward it.

I always keep saying I will be better about keeping this... but am not. It just isn't a priority like sticking to the actual eating plan and exercise plan is. Since coming up to AK we are going to the gym less and going outdoors hiking more. It is a bit of a switch in pace.... though I think we need to live up the sunlight while we have it!

Here is what I have eaten the last two days just for an overview...

- Breakfast-- 1/2 cup oatmeal with 2 tbsp each ground flax and wheat germ with 1/2 cup blueberries; 8 oz skim organic milk (almost every day, cycled with Kashi GO LEAN); occasionally raw cranberry juice
- Lunch-- (Sat) 1/2 cup fresh organic baby spinach, 1/2 cup lentil and feta cheese salad (I made it out of said book--- yum!), 1 IZZE Pomegranate sparkling juice, baby carrots. (Sun) Soybean Walnut and Cranberry salad with organic baby spinach, organic italian dressing
- Dinner - (Sat) Black Bean and grilled veggie burrito (a la Qdoba). (Sun)- Fresh Veggie/Soy burger with broccoli, corn and green pepper slaw (out of cookbook--- really scrumptious), 1 IZZE Clementine sparkling juice

My snacks are usually some kind of nut (walnuts or almonds) or dried/fresh fruit, steamed Soybeans in pods, spinach salads, yogurt, etc. I really try not to reach for prepackaged things... though am a fan of Mrs Mays fruit/nut bars.

Will let you know how it continues to go :)

Tuesday, May 6, 2008

2008-05-07T04:22:42Z

Food Log:
- 1 toasted whole wheat english muffin with 1 tsp organic natural peanut butter 1 tsp organic raspberry preserves; 12 oz skim organic milk
- 1 Naked Blue Machine smoothie; 1/2 odwalla peanut bar
- 3 lettuce cup tacos with extra lean ground beef, light cheese, chunky salsa; 1/3 cup roasted potatoes (leftovers! yum!)
- 1 Naked Red Machine smoothie; 1/2 odwalla peanut bar
- 1 grilled chicken and lettuce wrap
- 1 Corona light with lime (yay, reward!)

Workout Log:
- running (intense) 15 minutes
- Bicep and back workout

Monday May 5, 2008

2008-05-06T00:53:24Z

Food Log:
- 1/2 cup Irish oatmeal, 1/4 cup raspberries with 2 tbsp ground flax; 8 oz skim organic milk
- 1/2 Blue Machine Naked smoothie
- 1 Dr. Praegers Tex Mex Veggie burger with mustard, 1/2 Blue Machine Naked smoothie, 1 medium apple sliced with 1 tbsp organic natural peanut butter; 1 Hansens Light Root Beer, 32 oz water
- 1 Red Machine Naked smoothie; 32 oz water
- 1 medium apple with 1 tbsp organic natural peanut butter; 8 oz milk

Workout Log:
-

Sunday May 4, 2008

2008-05-06T00:49:37Z

Food Log:
- 1 Naked Green Superfood smoothie; 32 oz water
- 1 medium apple sliced with organic natural peanut butter; 12 oz skim organic milk
- 1 'protein style' lean beef burger with lettuce, onion, mustard and cheddar; 32 oz water
- 1 Naked Blue Machine smoothie; 32 oz water
- (yum, leftovers!) 1 cup cooked broccoli with 4 oz beef brisket ; 32 oz water, 1 Hansens Light Root Beer
- 1.5 liter water with 2 TJs complete vitamin packets

Workout Log:
- 20 minutes elliptical, mod/max resistance; ab routine

Friday May 2, 2008

2008-05-03T05:18:26Z

Food Log:
- 1 21 gram Protein Shake
- 1 21 gram protein shake' 32 oz water
- 1 Odwalla Superfood Macronutrient shake
- 1 grilled chicken breast (with lemon and dill), roasted veggies; 1/2 slice vanilla pudding pie (no crust); 1 Hansens Light Root Beer
- 1.5 liter water with 1 TJ's Multivitamin drink mix
- 1 organic gala apple sliced; with 1 tbsp organic natural unsalted peanut butter; 32 oz water
- 6 spinach and ricotta whole-wheat stuffed pasta with herbs, 1 cup cooked broccoli with dusting light cheese; 32 oz water
- 1/2 cup unsweetened applesauce with 4 giant sliced strawberries
- 1 skim organic matcha green tea latte (homemade!)

Workout Log:
- Rest day. I hurt my knee at the gym 2 days ago (patellar tendon strain) so have taken the last two days off. Back to the gym tomorrow. No Yoga either! I am really restless, but my knee feels much better.

Monday April 7, 2008

2008-04-08T02:25:17Z

Food Log:
- 1/2 cup old fashioned oatmeal with 1/2 cup blueberries, 2 tbsp each ground flax and oat bran; 1 8oz glass skim organic milk
- 1 VP2 protein shake; 32 oz water
- 1 medium chicken breast (leftovers) over 1 cup mixed TJ's Herb Salad greens, 2 tsp Lemon Herb dressing; 4 cuties, 1/2 cup fresh strawberries; 1.5 liter water
- 1 NECTAR protein shake; 32 oz water
- 1 whole wheat english muffin (toasted) with 1 tsp organic natural peanut butter, 1 tsp organic blueberry preserves
- 1 small fillet with grill seasoning (low sodium), pan seared; with 1/2 cup red mashed potatoes (with dill and organic olive oil, cracked peppercorn); 1 Hansens Light Ginger Ale

Workout Log:
- Rest day.

Saturday April 5 & Sunday April 6 2008

2008-04-07T02:43:41Z

Saturday Food Log:
- 1 whole-wheat english muffin with 1 tbsp natural organic peanut butter, 1 tsp natural organic blueberry preserves; 8 oz skim organic milk
-1 VP2 protein shake
- Pick Up Stix- 1/2 serving spicy white meat chicken with carrots and celery, 1/2 cup brown rice; 32 oz water
- 1 medium filet (spice rub), 2 cups steamed veggies (squash, carrots, broccoli); 32 oz water
- 1 Soy green tea latte (small)
- 1.5 liter water

Saturday Workout Log: Body Focus- Legs
- 15 minutes moderate running
- Leg extension
- Leg press
- Hamstring curl
- Squats (2 sets)
- 1 leg squats (with and without added weight-- with one leg on bench)
- Seated calf raise

Sunday Food Log:
- 1/2 cup old fashioned oats, 1/2 cup blueberries, 2 tbsp each flax and oat bran; 1 8 oz glass organic skim milk
- 1 12 oz skim vanilla latte; 1.5 liter water
- 1 Pinkberry medium frozen yogurt with 1/2 cup blueberries and raspberries
- 1 Hansens light natural Ginger Ale; 1 medium chicken breast (sauteed in white wine and herbs), with 1/2 cup brown rice, 1/2 cup steamed broccoli
- 1 medium bowl unsweetened applesauce with 1 cup sliced strawberies
- 6 Cuties (tangerines)
- 1 16 oz glass skim organic milk

Sunday Workout Log:
- 2 hour power yoga class (thank you Wayne!)

Thursday March 6, 2008

2008-03-07T04:45:59Z

So I haven't been any better about updating this. I have started doing Yoga 2x week (Thurs evening and Sunday morning). We are going to the gym 6 days a week; going to bed at 8 and going to the gym at 4 am-- because it is so darn crowded here. My yoga days I usually don't go to the gym.... except today. I did both... and I hurt.

Food Log:
- 1 VP2 Protein shake; 1.5 liter water with 3 propel berry packets
- 1/2 cup quick oats with 2 tbsp wheat germ and flax, 1/2 c blueberries; 16 oz skim organic milk
- Kashi Go Lean cereal bar; 32 oz water
- 1 garden burger with cucumbers and pepperjack cheese; 1 Odwalla B-Monster smoothie; 32 oz water
- 1 O organics peppermint white tea; 1 raspberry fruit leather
- 1.5 cups Amys reduced sodium Veggie Ministrone soup; 1.5 liter water
- 1 Melon blueberry non-fat yogurt with fresh strawberries

Workout Log: Body Focus- Back and Biceps; Yoga- full body
@ Gym:
- 15 minutes moderate running
- Lat pull down
- Back hyperextensions
- Seated row
- Upright barbell row
- Assisted pull-up
- Barbell bicep curl
- Hammer curl
- Reverse curl

@ Yoga:
1.5 hour class--- and it kicked my ass! Thanks Ish!

Saturday February 23, 2008

2008-02-24T04:59:24Z

Sorry that I am having the tendency of only updating this on the weekends. There just are not enough hours in the day, I suppose. I promise to get better on this....though I'm likely the only one reading it, again... it keeps me honest :)

Food Log:
- 1/2 cup quick oats with 2 tbsp each ground flax and wheat germ, 1/2 cup each blueberries and raspberries; O Organics Peppermint/White tea
- 1 pan seared Dr. Praeger's Tex Mex Veggie Burger on 2 slices toasted organic Ezekiel bread, organic salad greens, mustard, light cheese; 1 liter Perrier Lime water
- 2 TJs organic fruit leather; 32 oz water
- 2 cups TJs Organic salad mix (salad greens, pine nuts, dried figs and cherries, feta, pomegranate dressing); 1 liter water
- 2 medium pancakes with organic blueberry preserves; 32 oz water
- 1 liter water with 3 Propel Berry packets
-1 VP2 protein shake
- 2 slices toasted organic Ezekiel bread, 32 oz skim organic milk

Workout Log: Body Focus- Legs
- 15 minute moderate run (5.5-6.0)
- Leg extension (50#, 15 reps x 4 sets)
- Leg curl (50#, 15 reps x 4 sets)
- Butt blaster (75#, 15 reps x 4 sets)
- Romanian deadlift (30#, 15 reps x 4 sets)
- Barbell squat (30#, 15 reps x 4 sets)
- Room lunges (17.5#, across large room x 3)

Sunday February 17, 2008

2008-02-18T05:42:24Z

Food Log:
- 1 Kashi Go LEAN granola bar; 1.5 liter water
- 1 Grande Soy Macha latte
- 2 slices sprouted wheat toast with 1 tsp tomato sauce, dusting light cheese; 1.5 liter water
- 1 sirloin burger with mustard, lettuce, cheddar, onions; 32 oz water
- 4 oz sauteed chicken breast with 1/2 cup sugar snap peas and 4 roasted fingerling potatoes; 1 Hansens Light Ginger Ale
- 1 365 Organics green tea

Workout Log: Body Focus- Yoga and Rollerblading!
- 2 hour power Yoga class (@ http://innerpoweryoga.net)
- Rollerblading at the beach for 45 minutes

Saturday February 16, 2008

2008-02-17T00:58:31Z

Food Log:
- 1/2 cup quick oats with 2 tbsp each ground flax and wheat germ; 1/2 cup blueberries with splash organic skim milk; 8 oz organic skim milk
- 1.5 liter water; 1 cup whole wheat/flax pasta with light cheese and vinegar with spices; 1 medium organic apple with organic peanut butter
- 2 liters water with 3 Propel Berry packets
- 1 Hansens Light Ginger Ale

Workout Log: Body Focus- Back and Biceps
- 20 minutes high intensity running (6.0-7.0)
- Roman chair- 10#; 15 reps x 3 sets
- Seated row- 30#; 15 reps x 3 sets
- Lat pull down- 40-50#; 15 reps x 4 sets
- Single dumbbell row- 15#; 15 reps each x 2 sets each
- Alternate incline dumbbell curl- 15#; 15 reps x 3 sets each
- EZ bar bicep curl- 40#; 15 reps x 2 sets
- Hammer curl- 10-12#; 15 reps x 2 sets
- Endurance bicep hang (ouch!)- till failure

Friday February 15, 2008

2008-02-16T21:35:01Z

Food Log:
- 1/2 cup quick oats with 2 tbsp each ground flax and wheat germ; 1/2 cup blueberries; 8oz organic skim milk
- 1 VP2 protein shake; 1/5 liter water
- 1 garden burger with wheat bun, lettuce, 1 slice pepper jack cheese, mustard; 1 Odwalla B-Monster smoothie; 1.5 liter water
- 1 medium organic apple with 2 tbsp organic natural peanut butter; Hansens Light Ginger Ale
- Baja Fresh- Mango Chicken salad (greens, mango salsa, spicy marinated chicken); 8oz sprite
- 1 VP2 protein shake; 2 liter water with 3 propel berry packets
- 1 Grande soy Macha green tea latte

Workout Log: Body Focus- Chest and Triceps
- 30 minutes high intensity running (5.5 - 6.0)
- Dumbell chest press (incline, decline and flat bench)- 15#- 17.5#; 3 sets each type, 15 reps
- Pec dec flye- 30#- 15 reps x 3 sets
- Tricep press down- 40#- 15 reps x 3 sets
-Reverse curl- 40#- 15 reps x 3 sets
- Kickbacks- 10#- 15 reps x 3 sets

Saturday February 2, 2008

2008-02-03T06:12:40Z

Food Log:
- 1/2 cup quick oats with 2 tbsp wheat germ and ground flax, 1/2 cup blueberries and raspberries, splash skim milk
- 1 Kashi GO LEAN honey almond bar; 8 oz raw cranberry juice
- 3 propel berry packets with 1.5 liter water, 1 8oz VP2 protein shake
- 1 KASHI GO LEAN honey almod bar; 16 oz skim organic milk
- 1 small fillet (grilled); 3 golden potatoes with light dusting cheese; 1 Hansens Light Ginger Ale
- 2 glasses Gewurztraminer wine (a new discovery--- really love it!)
- 1.5 liter water

Workout Log: Body Focus- Total Body Workout
- 20 minutes moderate/high intensity running
- Shoulder/Arnold press on stability ball- 12-15#; 15 reps x 5 sets
- Chest press on stability ball- 15#; 15 reps x 2 sets
- Bent over row- 30#; 15 reps x 3 sets
- Tricep overhead press- 20-22#; 10 reps x 2 sets
- Dual cable flye- 15# each arm; 13 reps x 3 sets
- Standing calf raise- 75#; 15 reps x 4 sets
- Seated calf raise- 25#; 15 reps
- 15 minutes of abs, varied exercises
- 6 minutes high intensity running (yes, I felt like doing more!

Thursday January 31, 2008 & Friday February 1, 2008

2008-02-02T04:23:55Z

Thursday food log:
- 1/2 cup quick oats with 2 tbsp wheat germ and flax with 1/2 cup blueberries and raspberries; 32 oz raw cranberry juice
- 8 oz VP2 protein shake; 32 oz water; 1 kashi honey almond granola bar
- 1 organic veggie burger with mustard; 1/2 cup TJ's herbed salad greens; 3 tsp French vinaigrette dressing (Brianna's all natural); 3 satsuma oranges; 1 liter water
- 1 kashi honey almond granola bar; 32 oz water
- 1/2 cup homemade stir fry (marinated white meat chicken, baby bok choy, snap peas, cabbage, celery, carrots, broccoli, light soy sauce, garlic and lime); 1 Hansens Natural Light Ginger Ale
- 8oz organic skim milk
- 1/2 cup applesauce mixed with 1/2 cup blueberries; 32 oz water

Friday food log:
- 1/2 cup Kashi GO LEAN cereal with 1/3 cup skim organic milk; 8oz raw cranberry juice
- 1 8oz Matcha green tea latte (with soy milk) -- (so good!); 32 oz water
- 1 VP2 protein shake
- 1/2 cup black eye peas, 1/2 cup TJ's herbed salad greens; 2 tsp french vinaigrette, 2 satsuma oranges; 1 liter water; 1 Kashi honey almond bar
- 8oz Matcha green tea latte (soy milk)- (addictive when I have to write up an eval)
- 1 Hansens Light ginger ale with 1/3 cup unsalted roasted cashews
- 1/2 spicy chicken burrito (Baja Fresh), light cheese; 32 oz water; 20 chips with copious amounts of mango salsa (my favorite!)
- 1.5 liter water with 3 propel berry packets
- 1 VP2 protein shake

Thursday workout log:
- rest day. We changed our workout schedule to 3-4 days/week with a complete body workout each day to shake things up. Believe it or not... challenging!

Friday workout log: Body Focus- Abs
- Swimmer crunches- 25 reps x 4 sets
- Ballerina crunches- 15 reps x 3 sets
- Alternating crunches- 25 reps x 4 sets
- Dip- 15 reps
- Pulsed crunch- 25 reps x 3 sets
- Leg lift- 25 reps x 2 sets

Sunday January 27, 2008

2008-01-27T19:19:08Z

Food Log:
- 3/4 cup quick oats with 2 tbsp each wheat germ and ground flax, 1/2 cup blueberries, splash organic skim milk; 6oz raw cranberry juice, 1/2 liter water
- 1 strawberry fruit leather with 1/5 liter water; TJ's VERY GREEN
- 1/2 cup steamed broccoli with dusting light cheese, 1 tsp TJ's salt-free pasta seasoning
- 1.5 liter water with 2 Propel Berry packets; 1 VP2 Protein shake
- 1 grilled chicken breast (no skin), 1 cup steamed veggies, 1/2 cup non-fat refried beans; 32oz water
- Homemade guacamole (yes, I made it!)- 1/3 cup with 20 peeled baby carrots

Workout Log: Body Focus- Total Body a la Steve Reeves
- 15 minutes high intensity run (6.5- 7.0)
- Military press- 25-30#, 15 reps x 4 sets
- Chest press- 30-40#, 15 reps x 3 sets
- Bent over row- 30-40#, 15 reps x 3 sets
- Bicep curl- 20-30#, 15 reps x 3 sets
- Tricep press down- 20#, 15 reps x 3 sets
- Plie squat- 15-20# dumbbell; 15 reps x 4 sets (ouch!)
- Swimmer crunches- 15 reps x 6 sets (all directions)
- Stability ball sit up- 15 reps x 2 sets (all directions)
- Stability ball jackknife- 10 reps x 2 sets
- Alternate leg/elbow crunch- 25 reps x 2 sets (ouch)
- Sit up/hold pilates crunch- 5 reps x 2 sets

Saturday January 26, 2008

2008-01-26T18:37:13Z

Food Log:
- 3/4 cup quick oats with 2 tbsp ground flax and wheat germ, 1/3 cup each blueberries and raspberries, splash skim organic milk; 8 oz raw cranberry juice, 32 oz water
- 1 VP2 protein shake
- Topz burger (http://www.topz.com): turkey burger with pickles and lettuce on wheat bun; aero fries; shirley temple (16 oz); 1.5 liter water
- Skinny vanilla latte (the new way to order sugar free with skim milk, apparently)
- 1.5 liter water with TJs VERY GREEN
** fell asleep at 6:30 p.m. until this morning! No dinner! oops!

Workout Log: Body Focus- Legs
- stair sprints

Current Supplements:
- Lipo6 (began again today-- time to shred!)
- VP2 Whey Protein (Citrus)
- TJ's Very Green
- AnimalPak Vitamins (on training days)

Friday January 25, 2008

2008-01-26T18:29:43Z

Food Log:
- 1/2 cup Kashi GO LEAN cereal, 1/3 cup skim organic milk; 32 oz water
- VP2 Protein shake; 1/2 Kashi granola bar
- 2 slices homemade whole wheat grilled chicken pizza (light cheese, organic tomato sauce); 1 liter water
- 1/2 Kashi granola bar
- 1 organic sprouted grain tortilla with 1 tbsp organic tomato sauce, light dusting low-fat cheese; 32 oz water
- 1 green apple with 1 tbsp natural organic peanut butter; Diet Hansens Root Beer
- Boba Time!: Iced Thai tea with Boba (it had been waaaay too long!)
- 6oz Filet Mignon, 1/2 cup steamed veggies, 1 small veggie salad, 10 pieces fried onion (I know!)
- 1 liter water; 1 strawberry fruit leather

Workout Log:
- rest day.

Saturday January 20, 2008

2008-01-21T05:11:37Z

At long last, our internet is back up and I have a chance to post. We've been hard at work here in Northridge. We are currently going to the 24hour Fitness Magic Sport in Sherman Oaks, CA. GREAT GYM!

Food log:
- 1/2 cup; Kashi GOLEAN cereal, 1/3 cup skim organic milk, 8 oz Pomegranate green tea
- 1 8oz VP2 Whey protein shake
- 1/2 pecan chicken salad sandwich; 32 oz+ water
- 1 Grande skim organic Chai (Starbucks)
- 1.5 Liter water
- 1 extra lean hamburger (no bun), 1/2 cup broccoli with light dusting light cheese; 8oz pomegranate green tea
- 2 capsules TJ's VERY GREEN; 1.5 liter water
- 16 oz skim organic milk

Workout log: Body Focus- Shoulders and Abs
- 30 minutes brisk walking/stairs
- Dumbbell shoulder press- 12-15#, 15 reps x 4 sets
- Hammer strength shoulder press- 20-30# each side; 15 reps x 3 sets
- Incline front raises- 10#, 15 reps x 3 sets
- Lateral dumbbell raises- 5#; 15 reps x 3 sets
- Rear delt flye- 20#, 15 reps x 3 sets
- Upright row- 30#; 15 reps x 3 sets
- Dumbbell shrug- 25-30# dumbbells; 15 reps x 3 sets
- Tri power ball crunch- 25 reps x 3 sets
- Jackknife ball roll- 15 reps
- Swimmer crunch- 25 reps x 3 sets
- Overhead ball toss with feet- 20 reps x 2 sets
- Side bend and return- 20 reps x 2 sets
- Woodchop (5#)- 10 reps x 2 sets
- Rotational ball spin- 8#, 10 reps x 2 sets

Saturday December 29, 2007

2007-12-30T04:05:00Z

This is the first day I have been able to sit down at a computer for any length of time! We have worked out each day we have been here, same schedule. Still 'eating clean'-- though I did enjoy my latte today! :)

Food Log:
- 1/2 cup quick oats, dash cinnamon, dash organic non-sweetened soymilk; 8oz no-sugar added cranberry juice (no berries down here! It is insane), 1 medium apple, sliced
- 1 LEAN BODY protein shake (40g protein) post workout; 60+ oz water with workout
- 1 small organic non-fat sugar-free vanilla latte (yay Starbucks!)
- 1/2 bowl brown rice with garlic and pepper; 8 ox organic non-sweetened soymilk
- 1/3 cup cornbread stuffing, ~3 oz roasted pork tenderloin, 1/3 cup black eyed peas with assorted veggies (left out sausage), 1/3 cup corn, 1/3 cup dirty rice; 32+ oz water
- 1 bowl Kashi GOLEAN original cereal, 1/2 c organic non-sweetened soymilk; 8oz no sugar added cranberry juice

Workout Log: Body Focus- Chest and Triceps
- 10 minute light treadmill run
- Flat bench press: 45# (bar only) to 50#; 15 reps x 4 sets
- Incline dumbbell press: 15# each; 15 reps x 3 sets
- Decline dumbbell press: 15#; 15 reps x 3 sets
- Dumbbell fly: 12#; 15 reps x 2 sets
- Pec dec fly machine: 30#- 40#; 15 reps x 3 sets
- Tricep pull down: 30-40#; 15 reps x 4 sets
- Tricep reverse curl down: 40#; 15 reps x 4 sets
- Dips: bodyweight; 15 reps x 4 sets

Saturday, December 22 2007

2007-12-23T02:25:48Z

Things have been crazy since we left CA--- our internet was spotty at first at our condo, then we went to visit my family in southern VA where there is NO signal. I won't attempt to go back because... well... I can't remember. We both stuck to our diet for the most part--- I just drank a lot more coffee and ate more bread. Ugh. We head to Louisiana tomorrow evening to see Rob's family and return the 2nd. But we already have a gym membership set up for down there! Many thanks to Sport & Health for letting us work out for free when we were in Arlington this week! :)

Food Log: (keep in mind we were on a 5 hour road trip today)
- 1/2 cup quick oats, 1 dash skim milk, 1 dash cinnamon; 16 oz skim milk; with 2 scrambled eggs (1 yolk, 1 white)
- 32 oz water
- 1 slice (blotted) cheese pizza; 1 16oz all natural Cranberry juice; 1 12oz skim sugar-free vanilla latte (all from Sheetz! Did you know they have an espresso bar now? Crazy to get that drink for only $1.99)
- 1/2 rotisserie chicken breast, 1 medium salad with light dressing; 1 16oz natural cranberry juice; 60+ oz water
- 23.7 oz Propel Berry fitness water

Workout Log: Body Focus: Cardio City
- 45 minute run around track at gym, moderate intensity, with 5 minute sprint at the end (glorious!)

Friday December 14, 2007

2007-12-15T03:10:36Z

Food Log: (no real food in the house because of us leaving tomorrow)
- 1/2 cup quick oats, 2 tbsp ground flax and wheat germ, 1/2 cup blueberries, 1 splash skim organic milk, 1 dash cinnamon; 8 oz skim organic milk
- 62oz water with 3 propel berry packets
- Panda Express: 1 serving chicken and string beans, steamed broccoli, 1/2 c steamed rice, 1 fortune cookie; 32 oz water
- Chevy's: 1 Santa Fe Chopped Salad (romaine lettuce, corn and black bean salsa, no dressing, grilled chicken, 1/2 avocado, 1 tsp blue cheese crumbles); 32 oz water
- 1 16oz Hefeweizen with lemon (packing is haaaard!)

Workout Log: Body Focus- Legs
- 20 minute intense run (1.5 incline with 6.0 speed)
- Leg extension: 40#; 15 reps x 5 sets
- Smith machine Squat: 20-50#; 15 reps x 5 sets
- Lying leg curl: 40#; 15 reps x 5 sets
- Leg press sled: 60#; 15 reps x 4 sets
- Walking lunges: 2 12# dumbbells; 30 reps x 3 sets
- Standing calf raises: 105-120#; 15 reps x 5 sets

Wednesday and Thursday Dec 12-13 2007

2007-12-14T03:20:01Z

Wednesday Food Log:
- 1/2 cup quick oats, 2 tbsp each ground flax and wheat germ, 1/2 cup blueberries, splash skim organic milk, 1 tsp cinnamon; 32 oz water, 8 oz glass skim organic milk
- 1 8oz NECTAR protein shake
- 1 medium apple with organic natural peanut butter
- 1 6oz fillet, 1 small veggie salad with vinegarette, 1 slice whole-wheat bread, 1/2 cup steamed veggies, 1 plain baked potato with salt and pepper; 32+ oz water
- 60 oz+ water with 3 propel berry packets
-1/2 cup Kashi GO LEAN cereal, 1/3 cup blueberries, 1/3 cup skim organic milk

Wednesday Workout Log: Body Focus- Chest and Triceps
- 15 minutes moderate intensity running
- Incline chest press: 45# to 50#; 15 reps x 4 sets
- Flat chest press: 45#; 15 reps x 4 sets
- Decline chest press: 45#; 15 reps x 4 sets
- Pec dec flye: 30#; 15 reps x 3 sets with drop set starting at 105#
- Tricep press down: 40#, 15 reps x 4 sets
- Close grip chest press: 35#; 15 reps x 4 sets
- Tricep dip machine: 105#, 15 reps x 4 sets
- Reverse grip press down: 40#, 15 reps x 4 sets

Thursday Food Log:
- 1/2 cup quick oats, 2 tbsp each ground flax and wheat germ, 1/2 cup blueberries, splash skim organic milk, 1 tsp cinnamon; 32 oz water, 16 oz glass skim organic milk
-1 8oz NECTAR protein shake
- 1 large waffle with 2 tsp maple syrup; 2 strips lean bacon; 32oz iced water
-1 medium apple with organic natural peanut butter; 16 oz skim organic milk

Thursday Workout Log:
- rest and pack day!