Posted in Fitness, Health, Self confidence, Uncategorized

Beautiful day for a walk

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It was a beautiful day today, so I decided to skip the gym and do my cardio outside. The city I live in is very walker/biker friendly so I went to check out one of the dozens of trails. download-2

I chose the Deible Loop, a nice flat trail on the southern side of the city. It is nicely paved and has a river running along side of the trail for much of the trip.

It was only 1.75 miles, so I planned on hitting the gym for some strength training afterward.

I was walking at a pretty quick pace, but the 1.75 mile loop seemed to be taking a really, really long time. Eventually I came across a 1.75 mile marker and new I had to have taken a wrong turn at some point and was on a different part of the trail. I eventually made my way back to the car in 50 (ish) minutes.

It was more than twice as far as I planned on walking, and it felt good! If my shoes hadn’t made my feet sore, I could have easily kept going — a nice change from barely being able to finish walking a 5K just over a month ago.

After going back and mapping my walk on the computer, it said I walked 3.46 miles. Not too shabby. I’ll definitely do that trail again (and probably try some others.) But next time I am going to take my dog, Duke.

Fun little markers telling you how far you've traveled — as long as you stay on the right trail.
Fun little markers telling you how far you’ve traveled — as long as you stay on the right trail.

When I got home from the walk, I immediately got to work getting ready for my upcoming move. I am really getting excited about it, but there is a LOT to do before moving day in the middle of May. I managed to thin my closet of two garbage bags of clothes that are too big for me (hooray!)

I dropped them off at the Community Partnership, a local non-profit resale shop that uses the funds to give back to the community. The walking trail today was one of their projects.

It feels great to be able to get rid of all those clothes, knowing they will never fit me again!

Goodbye bags of big clothes!
Goodbye bags of big clothes!
Posted in Fitness, Goals, weight loss

Progress photos 3-31-13

I couldn’t bring myself to take “before pictures” so I waited until I had been dieting for about two months, now I wish I had taken the photos. I took a set of photos at the beginning of the month and again this morning to see if there was a noticeable difference, and there definitely is.

I am going to take progress photos the last day of every month and post them to watch the difference.

Beginning of March, 2013
Beginning of March, 2013
March 31, 2013
March 31, 2013

 

Posted in Diet, weight loss

3.6 weeks lost this week

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I lost 3.6 pounds this week, which means I finally passed that 40 pound marker. Woohoo!!! I’m down 41.3 pounds since the middle of January.

I’m the first to admit when I didn’t earn a weight loss. This week I was absolutely perfect on my diet. I worked out six out of the seven days of the week, logging 38 miles. This week I earned every last ounce.Screen shot 2013-03-30 at 10.28.08 AM

I didn’t make my goal of walk/run/biking more miles than I drove, but I am going to give it another go this week.

I even made it to the gym BEFORE work four our of five days (I don’t go in before work Fridays because I have to go in a lot earlier than on the rest of the week).

I needed something quick I could eat on the way to the gym and my grocery store had a great sale on Luna bars. I’ve heard great things about them, so I picked up a handful. I have only had two so far (lemon zest and chocolate peppermint stick) but they are really good! I’m going to go back to the store and stock up!

I’ll be posting progress pictures later today hopefully there will be some progress to show!

Posted in Diet, Food, weight loss

RECIPE: Panko tofu nuggets

The finished product. This whole plate of food is just over 300 calories. Yum!
The finished product. This whole plate of food is just over 300 calories. Yum!

I wanted to try something different for dinner tonight and I was craving chicken McNuggets (gross, I know). Clearly the McNuggets aren’t on my diet so I went in search of something that was. I came up with Panko tofu nuggets. I found a recipe online and modified it (as always). It turned out better than I could have hoped for!

Panko Tofu Nuggets

The ingredients for Panko Tofu Nuggets.
The ingredients for Panko Tofu Nuggets.

Ingredients

  • 1 cup Japanese style Panko breading
  • 2 tablespoons Grill Mates Tennessee Smokehouse BBQ Rub
  • 1 tablespoon minced garlic
  • 1/2 cup light, unsweetened coconut milk
  • 1 package of extra firm tofu
  • 1/2 teaspoon Cayenne Pepper
  • salt
  • pepper

Directions

  1. Preheat oven to 375 degrees.
  2. Press tofu.
  3. Combine coconut milk, garlic, BBQ rub and Cayenne Pepper.
  4. Stir well.
  5. Cut tofu in half, then in squares 1/4-1/2 inch thick. The more thin the square, the crunchier your nugget will be.

    Just before putting them in the oven.
    Just before putting them in the oven.
  6. Spray cookie sheet with non-stick spray.
  7. Dip each tofu square into the liquid mixture, then coat in Panko breading. Place squares on cookie sheet.
  8. Bake at 375 for 40 minutes.
  9. Serve with your choice of dipping sauce. (I used a homemade honey mustard sauce, a mixture of 1 tablespoon yellow mustard and 1 teaspoon of fresh honey from a friend’s hive.)
  10. Enjoy!

Next time I may try marinating the squares for a while before dipping them in the Panko to absorb more of the flavor. I can’t complain about how they turned out though. They had a very satisfying crunch — definitely going to add this to my favorites list!

UPDATE: I put the leftovers in the fridge for lunch and they lost all their crunch by the next day.

The nutrition information is for 1/3 of the recipe.

Screen shot 2013-03-28 at 10.16.36 PMScreen shot 2013-03-28 at 10.16.44 PM

Posted in Diet, Fitness, Goals, Health, Self confidence, weight loss

1,100 calories burned before work. BOOM!

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I had about 20 magical minutes at the gym today where I was completely alone. It was wonderful. I took advantage of the alone time to practice my sweet dance moves while warming up on the treadmill.

Surprisingly, after hobbling around last night my knees feel fine today. I still stuck to the stationary bike after a 10 minute workout on the treadmill (No need to anger the workout gods) after being an idiot yesterday.

For a warmup I logged a measly .6 miles on the treadmill in 10 minutes, but followed it up with 11.37 miles on the bike in 50 minutes. That should help my goal of walking/running/biking more miles than I drive this week. So far I have logged 31 miles at the gym vs. 34 driving. I would be ahead of the game if I hadn’t been called into work twice after hours… grrrrrr.

Overall I burned about 1,100 calories before even going in to work today, not too shabby! My Anytime Health app was happy with me 🙂

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I don’t want to get my hopes up too much, but I have a feeling that if I keep going the way I have been this week, this could be a big number week for me. Fingers crossed!

Posted in 5K, Fitness, Health, weight loss

Step ouch, step ouch, step ouch

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I have laughed at the above photo many times before. Today, I totally get it.

Yesterday I wrote about how great I was doing on the Couck25K program. I was majorly pumped up over finishing Week 2, Day 1. That enthusiasm carried over to this morning’s trip to the gym.

I hopped up on the treadmill this morning and figured, “hey, this went so well yesterday, let’s give it a go again today.”

It went great. Even only one day later, I felt better and stronger doing Week 2 Day 2. I made it through 1.9 miles in 31 minutes (up from 1.85 miles yesterday — baby steps). I felt great, less tired than I was after I did the program yesterday. I hopped on the bike and 7.71 miles – up from 7.42 yesterday.

While riding, I was thinking “I don’t know why Couch 25K recommends a day off between runs, I feel great — I’m doing this again tomorrow!”

I… am an idiot.

Twelve hours later I am hobbling around like a 70-year-old ex-baseball catcher. My knees get super sore when I even THINK about attempting a flight of stairs.

From here on out, I am going to take that day off between workouts.

Tomorrow it’s all bicycle to rest the knees. Hopefully they’ll be better by Thursday to try Week 2, Day 3!

Now where did I put that ice pack…

 

Posted in 5K, Fitness, Goals, Health, Sucess, weight loss

Couch to 5K update

sports race

I have been working on the Couck25K running program for about a month, working toward my goal of RUNNING an entire 5K race by the end of the year.

For the average person, the program is designed to turn a couch potato into a 5K runner in nine weeks. For those of us who have 100+ pounds to lose, it is going to take a little longer.

The C25K app is free, I highly recommend it.
Download the C25K app and get running!

It took me a couple weeks to get to the point where I could complete all of day one (5 minute warmup, followed by eight cycles of running 60 seconds and walking 90 seconds). I just kept working at it until I was able to somewhat comfortably complete it. Today I moved on to Week 2, Day 1 (5 minute warm-up, six cycles of running 90 seconds and walking 2 minutes, followed by a 5 minute cool down.)

I was expecting it to take me at least a week to be able to complete it without having to walk one of the running segments, but I did it on the first try! It wasn’t easy. I really wanted to quit on the last two cycles, but I kept going and I finished it. It felt great!

I didn’t even have shin splints, thanks to the new kicks!

I had been tracking my progress doing week 1 over and over again by watching my speed and distance increase. I knew it would go down a little bit because I would have to slow my pace moving on to the next step of the program, but overall, I was pretty happy with how it went.

5K Progress

Week 1

30 minutes total (5 minute warmup, followed by eight cycles of running 60 seconds and walking 90 seconds)

  • Attempt 1 — 1.68 miles
  • Attempt 2 — 1.73 miles
  • Attempt 3 — 1.78 miles
  • Attempt 4 — 1.78 miles
  • Attempt 5 — 1.82 miles
  • Attempt 6 — 1.71 miles (sore knee)
  • Attempt 7 — 1.89 miles

Week 2

(5 minute warm-up, six cycles of running 90 seconds and walking 2 minutes, followed by a 5 minute cool down)

  • Attempt 1 — 1.85 miles

Hopefully I will be able to comfortably do week two in under two weeks. Fingers crossed!

Also, I have set a goal for myself to walk/run or bike more miles than I drive in my car. Today I logged 9.27 miles (1.85 walk/run and 7.42 on the bike).

Weight loss goal for the week: 3 pounds