Day 5 – Sunday Funday

Does it mean you’re getting old when your Sunday Funday consists of a mix between exercising, errands and relaxing? I woke up this morning feeling fabulous! Full of energy and ready to go for a run. I cooked some breakfast, relaxed for a bit, strapped on my running shoes and hit the pavement. I ran 4.0 miles again and burned 625 calories in 1 hour. Today was a bit harder, because I ran the same distance yesterday, so I walked a few times..but it still felt great to get out and active.

After running and getting ready for the day, I made a trip to Old Navy, where they have all of their active gear on sale. Their workout clothes are really nice quality and reasonably priced normally, but a STEAL with the sales they are running. If you have the chance, go and check it out. I think the sale runs through the end of the month. I then went to Whole Foods (my addiction, but nicknamed “Whole Paycheck”) and bought ingredients to make a broccoli and mushroom frittata. Spent the rest of the evening cooking that up and preparing my meals for the week. I’m ready for Monday! Food intake today:

68 calories – 4 large egg whites
55 calories – 1 sl whole grain toast
105 calories – 1 medium banana
110 calories – 5 whole wheat sesame crackers
60 calories – 4 TBSP Trader Joes spinach and kale yogurt dip
10 calories – Amino acid pre-workout drink
120 calories – Chocolate protein shake
80 calories – 1 medium fuji apple
100 calories – 1 tbsp Smuckers natural peanut butter
180 calories – 4 oz broiled salmon with 1/2 tsp olive oil, salt, pepper
100 calories – 1/2 cup brown rice
25 calories – 12 asparagus spears
280 calories – Tostito chips (I indulged a bit – had a lot of extra calories today so I ate about 22 scoop chips – hardly worth it but I had the calories so I’m not worried)
55 calories – 1 oz. sharp cheddar cheese

TOTAL CALORIC INTAKE: 1,348 calories (was supposed to be at1,825 after workout)

174 days to reach my goal…

I’m still under what I should be eating with my running. Does any body have any tips on how to up my calorie intake when I’m not hungry? I’m eating every few hours and satisfied throughout the day so I don’t want to eat just because, but I don’t want my body to enter starvation mode either.

Day 4 – The Weekend

The weekends are always the hardest for me. From making dinner plans with friends to going out to the bars, weekends always derail me from my fitness goals. Drinking leads to hunger and that craving is not for a big bowl of steamed broccoli. I’m not letting this weekend get the best of me. Slept in this morning (10:30 a.m.), woke up, had some breakfast and then went to The Vitamin Shoppe to buy some Whey Protein. I ended up getting Optimum Nutrition’s Double Chocolate 100% Gold Standard Whey Protein.

Afterwards, I ran for 55 minutes and burned 622 calories – yeah! That puts me at 1,822 to consume for the day so I came home, made a protein shake and wow – it’s really good! I can’t wait to try the other flavors when this one runs out!

My best friend Cellie and I went to see “Playing for Keeps” at Brew and View. Brew and View is a movie theater here in Chicago that plays 3 movies per week. You can come for the first one and stay for all 3 that run nightly. They also serve beer, hence the name. I stayed away from the beer and liquor, which I am so proud of! I did indulge and have some popcorn, but it wasn’t your typical popcorn from a movie theater. They don’t have the butter and all the jazz that goes on it. They just pop it up in some oil and put a little salt on it. I ate half of the bag and threw the other half away (about 5 cups) so I’m slowly starting to make these conscious choices. I did have a Diet Coke, which I didn’t feel too bad about, because I don’t drink soda that often.

We then went to Starbucks and caught up, where I had a tall nonfat cappuccino. Sure beats a Peppermint Mocha calorie wise! We went to her sister’s birthday party at a karaoke bar called Trader Todds. Again, I did not drink and wow, it felt weird but great at the same time! Today I proved to myself that I can do this and it’s actually not as hard as I have always thought it to be! My goal is to not have a sip of alcohol until my sister’s 21st birthday, which is at the end of this month. 🙂 Food intake for the day is as follows:

180 calories – Steel oats (150 cals) with 1 tsp butter (15 cals), 1 tsp sugar (15 cals)
55 calories – 1 slice of whole grain toast
60 calories – 4 TBSP Trader Joes spinach and kale dip
110 calories – 5 sesame wheat crackers
5 calories – a few baby carrots (from my 35 calorie serving bag)
10 calories – Amino Acid supplement
120 calories – Protein shake
155 calories – Portobello mushroom cap stuffed with tomatoes, garlic, onion and basil – topped with buffalo mozzarella
41 calories – 1/2 medium grapefruit
13 calories – Chai tea w/1 tsp german rock sugar
275 calories – Oil popped popcorn at movies (no butter)
60 calories – Tall Starbucks nonfat cappuccino
80 calories – 1 medium fuji apple
150 calories – 1.5 tbsp natural peanut butter

TOTAL CALORIC INTAKE = 1,314 CALORIES (had 1,822 to consume post 600 calorie workout)

175 days to reach my goal…

Day 3 – Exhausted

I went to bed last night extremely tired. I slept through my alarm this morning and did not wake up until 7:00 a.m. (usually leave for work around 6:45 a.m.). I didn’t panic because traffic is light this week so I ate my breakfast, got ready, and was into the office by 8:00 a.m. At first I was feeling pretty good, but then I started to crash and felt so exhausted. I figured it was because my body is adjusting to the workouts/diet changes, but I talked to my dear friend Annie who educated me on something that I have been doing completely wrong the past two days.

Last year when I had a trainer, he told me to eat 1,200 – 1,400 calories per day to lose weight. I thought this meant TOTAL calories with fitness incorporated. As I was talking to Annie, she informed me that I should be eating 1,200 after work out. So for instance, I wake up and go to the gym and burn 600 calories. I should eat 1,800 calories that day to give me the 1,200 I need to lose the weight. Pffff boy do I feel stupid! Wednesday I woke up and burned 600 calories then only ate 864 calories the entire day. I knew this was low, but what I didn’t know is that my body thinks I only ate 264. Same thing with yesterday – consumed 1,085 calories and burned 600 so my body only thinks I had 485. No wonder I feel so tired…my body has probably gone into starvation mode and it’s manifesting through tiredness. Sheesh! I found out what I should be consuming realistically from this website. http://caloriecount.about.com/cc/calories-goal.php

I also started a Biggest Loser Program at my work today. I had 11 people in my office sign up for the 12 week program and they all paid $12.00. At the end of the competition, there will be a first, second and third place winner who split up the money pot based upon who lost the most weight percentage wise. I’m pretty excited, as I think it will help keep me motivated while helping my team. One of my teammates told me about My Fitness Pal which I’m checking out and loving. Add me! amandamrozier is my username 🙂

I was extremely hungry today so I went over my calorie allowance by 93 calories. Considering I’ve been basically starving myself the past 2 days, I’m not worried too much. 😉 I decided not to work out to take a rest and let my body recoup. I’ll wake up tomorrow, fully rested, energized, and go for a long run since I have my 10K next weekend. I’ll probably do some strength training as well. Anyhow, here is what I had today:

  • 68 calories – 4 egg whites
  • 55 calories – 1 slice whole grain toast
  • 13 calories – Chai tea with 1/2 TSP german rock sugar
  • 80 calories – 1 medium fuji apple
  • 100 calories – 1 TBSP peanut butter
  • 140 calories – 1 protein shake
  • 181 calories – Tomato, feta, chickpea salad with olive oil and lemon juice
  • 225 calories – Rotisserie chicken breast from Jewel – no skin, only breast meat (this is a guess-timate)
  • 10 calories – Amino acid energy supplement
  • 41 calories – 1/2 medium grapefruit
  • 310 calories – 2 Portobello mushroom caps stuffed with tomatoes, basil, garlic and onion – topped with buffalo mozzarella
  • 70 calories – 6 tostito corn chips (I had a craving sooooo damn bad and caved – but I only ate half of the 140 calorie serving – just to get a taste – all about satisfying in moderation, right?)

TOTAL CALORIC INTAKE – 1,293 CALORIES 

176 days to reach my goal…

Day 2 – Tired

8:30 a.m. – Right now I’m feeling exhausted. I hit snooze this morning and crawled out of bed around 4:30 a.m. I went down to the gym and did mostly core workouts (planks, abs, obliques) and weights (triceps, chest press) with a little cardio mixed in (bike, treadmill). The one thing I hate about strength training is you don’t burn as many calories. After an hour and twenty minutes of working out, I only burned 300..what a rip off! This puts me halfway to my daily goal of burning 600 so I’m planning on going for a run on lunch or after work to burn the rest.

9:00 p.m. – Already in bed. I don’t remember the last time I was this tired. I ended up going for a run on my lunch to burn the extra 300 calories. Burrrr was it cold, but I did it! Going to try and get up for a work out bright and early tomorrow, but since it’s Friday, I might run on lunch again and then work out in the evening at my gym. We’ll see. Here is my food intake for Day 2:

  • 85 calories: 5 large brown egg whites
  • 55 calories: 1 slice of whole grain toast
  • 13 calories: Chai tea with german rock sugar
  • 105 calories: 1 medium banana
  • 100 calories: 1 TBSP natural peanut butter
  • 10 calories: 1 cup of coffee with dairy free powdered creamer
  • 181 calories: Chickpea, tomato and feta salad (with olive oil and lemon juice)
  • 41 calories: 1/2 grape fruit
  • 60 calories: 4 TBSP Trader Joe’s kale and spinach dip
  • 20 calories: 2 stalks of celery
  • 35 calories: 2/3 cup snow peas
  • 35 calories: 3 oz baby carrots
  • 160 calories: 1/4 cup raw almonds
  • 90 calories: Broiled tilapia filet with 1/2 tsp olive oil
  • 25 calories: 12 asparagus spears
  • 45 calories: 3 oz spring mix with 2 TBSP balsamic dressing

TOTAL CALORIC INTAKE: 1,060 CALORIES

I consumed more calories today, but I’m still under my 1,200 mark so I’m not worried. In fact, I think anything below 1,000 when working out can be dangerous so I should have consumed more yesterday. Problem is, I’m still hungry and just ate dinner. I’m trying my hardest not to eat carbs after 3:00 p.m. and those Tostito chips (my favorite) from New Years Eve are sitting on my counter staring at me. I know my cravings are going to kill me on this journey and need a way to combat them. Does anybody have any techniques they use the first few weeks while adjusting?

177 days to reach my goal…

Day 1 – The Journey Begins

4:15 a.m. Alarm goes off. I’m awake. Today is the first day of my personal health and fitness challenge. For once I didn’t hit snooze and forced myself to go to the gym (in my building) where I did the following:

15 minutes on the “Spin” bike – I’m really trying to love this but truth is, I hate it
75 minutes on the treadmill – a mix between walking, jogging, running, and sprinting at various inclines

Total workout time = 90 minutes (1.5 hours)
Total burned = 600 calories

My goal is to work out six times per week and burn 600 calories each session. This will equal 3,600 calories per week, which is just over one pound (3,500 calories = 1 pound). In theory, this alone should get me to my goal weight by June 30, 2013 (1 pound per week x 26 weeks = 26 pounds).

Even more important then fitness is how many calories I am consuming each day. I will not be following any sort of “fad diet”, such as no carbs, juicing, only veggies, etc. This is a lifestyle change, not a “lose weight quick” scheme. My diet will consist of fresh fruit, vegetables, lean proteins, good fats, and whole grains. I am eliminating alcohol (except on certain occasions) and really going to cut back on dining out.

I will stop looking at food as a “reward” (i.e. I worked out every day this week so I can pig out on cheeseburgers and fries this weekend). If I feel the need to “cheat”, I will allow myself a “cheat meal” as opposed to a “cheat day”. My cheat meals will be healthier versions (i.e. turkey or veggie burger instead of beef, salad instead of fries, etc.) My hope is that once I start eliminating the bad food, I will no longer crave it.

Based upon my height/weight/age, I need to consume 1,555 – 1,782 calories per day to maintain my current weight. I obviously don’t want to maintain so I will create a caloric deficit of 500 calories and will not consume more than 1,200 calories per day. My caloric intake for Day 1 is as follows:

  • 140 calories: Protein shake
  • 13 calories: Teavana tea with 1/2 tsp German Rock Sugar
  • 80 calories: Medium fuji apple
  • 150 calories: Organic steel oats
  • 120 calories: 1 can of Bumble Bee chunk white albacore tuna
  • 41 calories: 1/2 medium grapefruit
  • 160 calories: 1/4 cup raw almonds
  • 90 calories: Broiled tilapia filet (with 1/2 tsp olive oil)
  • 25 calories: 12 asapargus spears
  • 45 calories: Spring mix salad with 2 TBSP balsamic vinaigrette

TOTAL CALORIC INTAKE = 864 CALORIES 

Looks like my calories were way under today. I skipped an afternoon protein shake in case I got hungry after dinner tonight, but so far I’m feeling pretty good. I’m just a little tired from getting up at 4:15 a.m. It did feel great knowing that I got my work out in for the day and I didn’t have to worry about it when I got home this evening. We’ll see how these early mornings pan out. Day 2 tomorrow…

Day 1 = SUCCESS

178 days to reach my goal…

A Start to 2013

Happy New Year! I’m going to skip all of the crap and get straight to the point:

I am starting this blog to hold me accountable to my weight loss goals. Like 99% of the U.S., I am starting 2013 with one resolution and that is to lose weight. I say this every year and start off great, but just as 98% of that 99% do, I fall off the bandwagon after a few weeks and revert back to my “old ways”.

This blog is a testament to myself that I will not let that happen. By June 30, 2013, I WILL be:

*A toned and lean fitness machine
*Goal weight of 135 pounds (unless I physically cannot lose 23 pounds, but I’m pretty sure I can)
*A swimmer – going to take adult swimming lessons so I can incorporate swimming into my fitness routine
*Healthy – not only will I look great, but I will feel the best I ever have in my life

Someone recently pointed out to me that while I have an “amazing figure”, I need to lose the fat. No one has ever been this harsh with me. At first, I was upset, perhaps even a little angry. But as I have thought about these words over the past few weeks, I realized that this is exactly what I need to hear to motivate me once and for all to get in the best shape of my life.

With that said, I will be blogging a few times a week, discussing my fitness routines, goals, diet, etc. Maybe only one person will read this, but knowing that one person is reading will hold me accountable. I will post pictures once a month showing my progress and hopefully be able to help others with their weight loss goals.

So lets get started. As of January 1, 2013, my stats are as follows:

Age: 26
Height: 5 ft. 7 inches/170.2 centimeters
Weight: 158.0 pounds/71.6 kilograms

Measurements
Neck: 13 inches/33 centimeters
Biceps: 11.5 inches/29.2 centimeters
Bust: 37.5 inches/95.3 centimeters
Waist (around belly button): 35 inches/88.9 centimeters
Hips: 41.5 inches/105.4 centimeters
Thighs (around thickest part): 23 inches/58.4 centimeters

Again, my weight loss goal is 23 pounds/10.4 kilograms, to get to 135 pounds/61.2 kilograms. I will post pictures and measurements once a month to share my progress. Pictures taken today are as follows:

Front shot
Front shot
Back shot
Back shot
Side shot
Side shot

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha