Progress Report

Sorry I've been absent for awhile...it's been so busy this week I haven't had a spare moment. But here I am and I'm happy to report that I am on track with my new program, I haven't slipped into my usual stress eating mode and things are looking good.  woohoo

My new program:
15 weeks
1800 calories daily
50% carbs, 30% protein and 20% fat
60 mins of cardio 5 days a week
3 Crossfit sessions
1 hot yoga class

I will admit I've had to give up the vegan diet, a la Natalie Portman, I was having a hard time meeting my daily protein requirements without dairy. Sad I know but I'm sure I'll go back to a vegan diet after this is over...I'm still not eating animals or eggs! I wanted to stress that cutting your carbs to 50% is not recommended for everyone. I am basing this on a one on one conversation I had with a sport nutritionist about my goal to build muscle mass and cut body fat. Anytime you significantly adjust your diet whether its adjusting the carb/protein/fat ratio or eliminating a food group you should talk to a dietitian or a nutritionist.

I got an ipad and am using the SparkPeople app to track my food and exercise, it is amazing. I'm nearing the end of week one and am down 2.5lbs, tonight I get my measurements and body fat calculated by my trainer. Is it still considered immature to put your fingers in your ears and sing "lalallalalal"?

I have to go eat something....

Setting a New Goal!

I had an awesome workout with my Crossfit Trainer today. (details below) Afterward we discussed a new goal for the next 15 weeks and I can't wait. I love the motivation that comes with a training program and this one is going to be a doozy but hopefully the results will be awesome.

I'll be upping my daily calories to 1800, cutting my carbs to 50% and adjusting my workouts to 60 minutes of cardio five days a week, 3 Crossfit sessions and one yoga session. This week we'll do before and after pics, measurements and track it on a weekly basis. My goal is to drop 15lbs and get down to less than 18% body fat. Woohoo! It's going to be a lot of hard work but you know me, I like a challenge.

Today's Menu
Breakfast:
toast with natural peanut butter
banana
450 calories

Lunch:
Vegan sesame seed sandwich
550 calories

Snack
protein shake
180 calories

Dinner
veggie patty burger
large salad
500 calories

Today's Total Calories: 1680

Workouts
Crossfit - 23 mins
Run - 30 mins
Calories burned: 525

My Crossfit workout:
7 rounds - 23 minutes
10 reps overhead press (12 lb dumbells)
10 push-ups (chest to floor)
10 box jump burpees

I was so bagged after this I had to have a two hour nap!

My Day - April 21

It's a long weekend and I couldn't be more excited. It's been so busy at work lately I'm looking forward to a couple of days of relaxing and spending time with family. I'm sure there will be some chocolate easter bunnies in my future but I've got a few extra workouts schedules which will hopefully balance out the extra calories.

Today's Menu
Breakfast
1-1/4C Vector cereal
1C strawberries/blackberries
1C almond milk
300 calories

Lunch:
open face veg sandwich
salad
400 calories

Snacks:
granola bar
mini eggs
1C pineapple
550 calories

Supper:
sushi
slice of veg pizza
500 calories

Today's Total Calories: 1750

Workout
Rest Day

Taking the Plunge

Well I finally bit the bullet and did it, after months and months of soul searching, I quit my job. For over a year I've know that I wanted to focus more of my energy on the fitness industry but somehow not throw away over a decade of experience in advertising. It was a difficult decision and walking away from a full-time pay-cheque in hopes that a part-time job, personal training and spinning will make up the balance is unnerving, but one that I felt I needed to make for my own happiness.

We start our careers in our 20's full of energy and ambition and by our mid-thirties we're different people. We have families, new priorities and let's be honest, less energy. I have been with a same small company for ten years, I love my co-workers like siblings. Some days we are like a big family sitting around laughing at the dinner table and other days we're two sisters fighting over who wore who's sweater. Believe me I am well aware that I can be as frustrating to work with as the next person but I know I'm going to miss those folks. We spend more time with the people we work with than our families so its inevitable that you create lasting friendships and meet people that change your path in life.

It feels like a weight has been lifted from my shoulders. The stress I have felt over the past few months has all come to a head. Not only working six days a week building up my personal training hours, taking courses etc but also the stress of knowing I was making a huge decision that would change everything about what I thought was my desired career path. It's not fair to anyone to stay where you know you aren't truly motivated to do your best. Negativity and pessimism breed like wildfire in a place where people stay for a guaranteed pay cheque but have lost the passion for the work. I'm lucky that I have the support of my husband to start something new from scratch and see how it goes.

It's a new day and I feel like there are endless possibilities available to me. Grab the bull by the horns folks cause you only get one go around in this rodeo.  (ok I think I went to far with that one)

My Day - April 20

Another rainy day here and so far Diet Coke free!!

Today's Menu:
Breakfast
vegan smoothie
350 calories

Lunch:
Vegetable soup
pita
hummus
granola bar
440 calories

Snacks:
1C pineapple
1C strawberries
1C cheerios
granola bar
375 calories

Dinner:
vegan margarita pizza on whole wheat pita with soy cheese
salad with beans
500 calories

Today's Total Calories:     1665
Workout:
Rest Day

My Day - April 19

I went for an awesome run tonight. It was one of those runs where you feel light and fast and it reminds you why you love running. One thing I didn't like was how my shorts kept rolling down under my belly! I have been really good with watching my calories and exercise but the scale hasn't budged in weeks! I think I need to refocus and cut out the processed and packaged food. The quick convenient foods and not to mention Dt Coke have been a part of my diet too much lately and that is not going to help me lose those last few pounds! So far this week I've stuck to my rule of only eating food I make at home, it's Tuesday so I'm doing well. Lol So the rest of the week no Dt Coke! If you see me with a can feel free to chastise me publicly, I need an intervention.

Today's Menu
Breakfast:
1-1/4 C Vector cereal
1C almond milk
Banana
375 calories

Lunch:
Salad
1C beans
Faux chicken nuggets
nacho chips
575 calories

Snacks:
Granola bar
Protein bar
Pineapple
570 calories

Supper:
Toasted tomato sandwich
275 calories

Today's Total Calories: 1795

Workout
9.46km run - 56:12 (5:57 min/km)
Calories burned: 600

My Day - April 18

Monday..ugh.

Today's Menu
Breakfast:
Vegan Protein Smoothie
350 Calories

Lunch:
Veg soup
pita
hummus
400 calories

Sancks
granola bar
apple
protein bar
450 calories

Dinner
salad
kidney, chick and black beans
nacho chips
450 calories

Today's Total Calories: 1650

Workout
Rest Day

My Day - April 17

A busy day again, I spent the afternoon with personal training clients and then taught a two-hour spin class.  I am pooped but it was a fun day. I didn't take any lunch with me so I ended up having snacks for lunch. Not the best.

Today's Menu
Breakfast:
1-1/4C Vector Cereal
1C almond milk
1 banana
350 calories

Lunch:
Luna Bar
180 calories

Snacks:
Grapefruit
Mini Eggs
granola bar
popcorn
500 calories

Dinner:
Greek salad
3 bean tacos
600 calories

Today's Total Calories: 1630

Workout
2Hr Spinning Class
Calories Burned: 750

I probably should have eaten a bit more today. I need to be better when I burn a ton of calories to be sure to eat enough to help repair my muscles and give me fuel for the rest of the day.

My Day - April 16

Yeah its the weekend! I had a busy day today but managed to get in a  killer Crossfit workout. I've decided next week I'm not eating out, not even once. It's too easy to pick up a little something for supper when I am out walking the dog. And even though I am making healthy choices its expensive and I have to guess at the calorie content...so next week its all home cooked meals.

Today's Menu
Breakfast
1/2 Vegan Smoothie
175 calories

Lunch
vegan fajitas
450 calories

Snacks:
pretzels
granola bar
500 calories

Dinner
Vegetable Pizza
700 calories

Today's Total: 1825

Workout
Crossfit
Calories Burned 150

Today's Crossfit workout:
30 second rounds of as many burpee thrusters (with 12lb dumbells) as possible with alternating 30 seconds of skipping until you completed 100 burpee thursters
Time:  14:31

My Day - April 15

This cold is starting to get better so I can't think of anything better to do than get out for a run!

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
tomato sandwich
brownie
550 calories

Snacks
Lara Bar
180 calories

Dinner
Vegan fajitas
600 calories

Today's Total Calories: 1680

Workout:
8.36km Run (50:31 mins - 5:59km per min pace)
Calories Burned: 545

My Day - April 14

This cold is driving me insane! Anyway I haven't been able to workout for three days, tomorrow I'm going for a run even if I do cough the entire way. My diet today was horrendous, I've lost my appetite so essentially just ate snack foods.

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
toast with soy butter
granola bar
350 calories

Snacks:
M&M's (yes again!)
pretzels
600 calories

Dinner:
muffin
200 calories

Today's Total: 1450 calories of terrible food.

Workout
Rest Day

My Day - April 13

Agh this cold won't leave! Three nights in a row of only a couple hours of sleep. I obviously need to find better drugs.

Today's Menu
Breakfast:
Vegan Smoothie
350 calories

Lunch:
Sesame seed pate sandwich
400 calories

Snacks
1C pineapple
M&M's (feel free to judge)
450 calories

Dinner
Veg sushi
350 calories

Today's Total: 1550

Workout
Rest Day

ahchoo!

My Day - April 12

I don't think there is anything worse than a spring cold. It was so beautiful yesterday but all I wanted to do was crawl under a blanket with a box of kleenex.  On a high note I'm so stuffed up I can't really taste anything so my sweet tooth has left the building. woohoo!

Today's Menu
Breakfast:
oatmeal
banana
walnuts/raisins
400 calories

Lunch:
toasted tomato sandwich
vegetable soup
375 calories

Snacks:
1C pineapple
pretzels
muffin
400 calories

Dinner:
6" veggie Subway sub
sun chips
430 calories

Today's Total Calories:  1605

Workout
Rest Day

My Day - April 11

Happy Monday! What an awful night of sleep. I'm fighting a cold so I was awake most of the night, then with thunder storms and my husband coughing the alarm went off way to early. I'll have to see if I can squeeze in a nap before I teach spinning tonight.

Today's Menu
Breakfast:
Vegan Smoothie
350 Calories

Lunch:
toasted tomato sandwich
vegetable soup
375 calories

Snack:
muffin
granola bar
pretzels
500 calories

Dinner:
2 slices ww toast with natural peanut butter
1 banana
400 calories

Today's Total Calories: 1625

Workout
Spinning (60 mins)
Calories Burned: 425

My Day - April 10

I spent the morning with my Personal Training clients today which is always a lot of fun and beats sitting at a desk any day! After a crazy workout day yesterday today I get to relax...here I come couch.

Today's Menu
Breakfast:
Protein Shake
muffin
400 calories

Lunch:
Bulgar Salad
granola bar
400 calories

Snacks:
mini eggs
1C pineapple
280 calories

Dinner:
vegan pizza on ww pita
greek salad
450 calories

Total Calories: 1530

Workout:
Spinning (45 mins)
Calories burned: 350

My legs were spent today, you know you need a rest when 5 minutes into a spinning class you have sweat pouring down your arms. I'm looking forward to a long soak in the tub tonight, I am so sore it was painful to chop vegetables.

My Day - April 9

What an awesome day!  This is my favorite kind of day, jam packed with exercise and enjoying the outdoors. I know I'm going to be bagged tomorrow but I am a-okay with that.  One huge benefit of exercising my ass off today is I can comfortably eat a few hundred extra calories and leave the guilt at the door. The trick is to not eat all of them just enough to refuel my body.

Today's Menu
Breakfast:
Vegan Smoothie
350 Calories

Lunch:
Sunflower seed pate sandwich
400 calories

Snacks
1C Vector cereal
banana
1C almond milk
popcorn
muffin
650 calories

Dinner:
Vegan fajitas
550 calories

Total Calories:  1950 calories

Workouts
kickboxing
10km bike ride
hot yoga (60 min)
Crossfit (30 min)
Total Calories Burned:  950

I was bagged by the end of Crossfit and am sure I'll be in bed early tonight. Two hours and forty-five minutes of exercise will do that to you....that doesn't include walking the dog. Thankfully my husband got home from hockey so I didn't have to bike to Crossfit, a 50km bike ride on top of this may have actually killed me.

Today's Crossfit Workout
8 rounds
100 meter sprint
21 kettlebell swings (26lb)
15 squat thrusters (24lbs)
9 x 3.5 foot box jump
30 minutes total....killer. Go swing a kettlebell 168 times, squat and overhead press 24lbs 120 times and jumping higher than half your height is damn near impossible...I am toast but man do I love Crossfit!  :)

My Day - April 8

Another beautiful sunny day! I'm taking a rest day today as I already have three workouts on the books for tomorrow and depending on my husband's hockey schedule I may have to add in a 50+km bike ride to the mix. Yowza! On a positive note I seem to have a better handle on my calories this week but I still need to work on the Diet Coke consumption...ugh

Today's Menu
Breakfast:
1-1/4 C Vector cereal
1C almond milk
1 banana
355 calories

Lunch:
salad
3 Ryvita crackers with tomato and basil
2 Ryvita crackers with peanut butter
350 calories

Snacks:
1C steamed soy milk
popcorn
200 calories

Dinner:
veggie sushi
400 calories

Today's Total Calories: 1305

Workout:
Rest Day

A little low on calories today....wow I never say that! A great day overall. :) And before I get any manic emails about crackers for lunch, Ryvita crackers are big and three are the equivalent to a slice of bread.

Tips and Tricks

I attended a fitness conference last week and I learned so many new things that I wanted to share a little cheat sheet with you. If you are like me and you are always trying to figure out how many calories you should eat and how many calories you are burning, below are a few simple formulas.

Daily Calories Required:
Current weight x 15 - 500 = Daily required calories to lose 1 lb per week
ie. 150lbs x 15 - 500 = 1750 calories

Calories Burned:
I like to know how many calories I burn per minute. The less you weigh the fewer calories you burn, the more you weigh the more calories you burn per minute. Below is a scale based upon a 150lb adult which you can easily adjust up or down based upon your current weight.

At Rest - 1 calorie burned per minute
Strength Training - 3 calories per minute
Yoga - 3 calories per minute
Walking - 5 calories per minute
Kickboxing - 7 calories per minute
Running - 10 calories per minute
Skipping - 12 calories per minute

What Contributes to Burning Calories?
We all know muscle burns more calories than fat so we should all work towards a lower body fat percentage. But surprisingly our organs burn the most calories for us. Your body needs calories to function and here is a list of how those calories are allocated.

Liver - uses 21% of your daily calories
Brain - uses 20% of your daily calories
Kidneys - use 8% of your daily calories
Heart - uses 9% of your daily calories
Muscle - uses 22% of your daily calories
Fat - uses 4% of your daily calories
Everything else like your skin, intestines etc use 16% of your daily calories

As you can see your liver, kidneys and brain use almost 50% of your calories. When you severely restrict calories its not the fat in your body shrinking its your organ and brain function decreasing.  Go have breakfast!

My Day - April 7

Well it's another sunny day and it is finally starting to feel like spring. I had a killer kickboxing class last night and it was just what I needed. Sometimes you need to have your ass handed to you in order to break yourself out of a funk.

Today's Menu
Breakfast:
1C oatmeal with raisins and walnuts
1 small banana
425 calories

Lunch:
Vegan chili burrito
1C carrot sticks
375 calories

Snacks:
1C Cheerios
pretzels
mini eggs
600 calories

Dinner:
large salad with kidney beans
250 calories

Today's Total Calories:  1650

Workouts:
6.12 km run (38 mins)
kickboxing
Total Calories Burned: 680

Damn those mini eggs, but they were worth it! Good thing I did two workouts today. lol

My Day - April 6

Well so far today has been much better. The sun is out and I feel like my energy is coming back. I need to focus on making the right food choices at every turn. Oh why oh why are there so many temptations? Ok 1500 calories a day...focus focus focus!

Today's Menu
Breakfast:
Vegan protein shake
350 calories

Lunch:
1C veggie chili
nacho chips
475 calories

Snacks:
granola bar
popcorn
400 calories

Dinner:
toast with sugar free jam
300 calories

Today's Total Calories: 1525

Today's Workouts:
kickboxing
Calories burned: 300

Yeah a great day with a tough workout!

My Day - April 5

Today is one of those day's that I'd rather people didn't see what I ate but I'll post it. It was a sad day as we attended a funeral and I just simply spun off the wagon after.  Tomorrow will be better.

Today's Menu
Breakfast:
Vegan fruit smoothie
350 calories

Lunch:
Vegan sandwich
chips
banana loaf
2 cookies
1200 calories

Dinner:
veg wrap
1C pineapple
350 calories

Today's Total Calories: 1900

Today's Workout:
nothing again...


I'm going to have to buckle down for the next few days to undo some of the damage I've done emotionally eating for the last week.

My Day - April 4

Another crazy day. The diet is slipping as work/life gets out of control. Ugh

Today's Menu
Breakfast:
1-1/4C Vector
1C almond milk
1 banana
355 calories

Lunch:
tomato sandwich
vegetable soup
440 calories

Snacks:
granola bar
1C pineapple
chocolate covered almonds
500 calories

Dinner:
veg sushi
400 calories

Today's Total Calories: 1695

Today's Workout: Rest Day

My Day - April 3

I had planned to do a long run today but was so tired from a stressful week I just didn't have the energy. Thankfully I stayed on track with my calories and was thankful for a restful day.

Today's Menu
Breakfast:
2C Vector cereal
1C almond milk
1 banana
350 calories

Lunch:
Tomato sandwich with soy cheese
300 calories

Snacks:
1C pineapple
granola bar
popcorn
475 calories

Dinner:
Veggie burger
roasted veggies
500 calories

Today's Total Calories: 1625

Today's Workout:  Rest Day

25 Things You Don't Know About Me!

Here's some interesting and not so interesting things about me, perhaps giving you a little more insight into my wackado personality.

1. I moved 30 times in 31 years.
2. I have lived in five of the ten Canadian provinces.
3. I have visited 25 of the 50 US states
4. I once met Bill Clinton and he was awesome
5. I love all things spicy.
6. I didn't own a cell phone until 2007
7. I have a dog named Blueberry
8. I think Bruce Springsteen puts on the best live show
9. I have an addiction to Sex and the City
10. I only watch reality TV and Modern Family (and reruns of Sex and the City)
11. I love to travel
12. I'd like to write a novel
13. My favorite way to relax is with a good book
14. I am deathly afraid of spiders
15. All the clothes in my closet are organized by colour and style
16. Driving across the plains of South Dakota at sunset is life changing
17. I eloped to NYC
18. My favorite album is AC/DC's Back in Black
19. I am chronically late with birthday cards and gifts
20. I am always punctual for appointments
21. My dream trip would be a month spent in Greece and Italy
22. I am allergic to shellfish and penicillin
23. I have driven across Canada once and across the US twice
24. Pizza is my favorite food
25. My perfect day would include hours of exercising followed by hours at the spa

My Day - April 2

I spent a great day today at a YMCA Fitness Conference. I love learning new things about fitness and nutrition. I was surprised to see the boxed lunch contained a bag of chips! I passed and ate the apple. One small step...
I'm looking forward to a quiet night tonight, I'll be up at 6am to run 16km. I love a Sunday morning long run!

Today's Menu
Breakfast
3/4C Vector cereal
1/2 almond milk
1 slice toast with natural peanut butter
275 calories

Snacks
apple
slice of banana bread
granola bar
450 calories

Lunch
slice of veggie pizza
300 calories

Dinner
large salad
veggie sandwich
450 calories

Today's Total Calories: 1475

Today's Workout
Speed drills in a workshop at the conference...it was awesome!  200 calories

My Day - April 1

Today was not a good day. Work is so busy that I am using stress as an excuse to fill my diet with sugar. Time to buckle down and make better choices. On a happier note I was supposed to weigh myself today, in my attempt to control my manic relationship with the scale I'm only weighing myself on the first and fifteenth of every month, and I completely forgot. It wasn't like I was even avoiding the scale because I felt fat, I just simply forgot. What a nice feeling. The past couple of days I've been letting the diet slide so I'll weigh in tomorrow just to make sure over the past two weeks a couple of bad choices hasn't set me off course.

Today's Menu

Breakfast:
1-1/4C Vector cereal
1C strawberries
1C almond milk
2 Girl Guide Cookies
405 calories

Lunch:
vegan sandwich
brownie
750 calories

Snack:
jelly beans
50 calories

Dinner:
nacho chips
granola bar
popcorn
500 calories

Today's Calories: 1705

Workout:
Rest Day

My Day - March 31

I decided to get up before the birds today and hit the yoga studio. It nice to start the morning with some hot yoga to stretch out those sore muscles and take sometime for myself before the stress of another work day begins. Sometimes I needs to remember to dial back the cardio intensity and spend more time working on balance, strength and flexibility. So then I got home and went for a run....errrr.

Today's Menu
Breakfast:
Vegan Smoothie
350 Calories

Lunch:
Toasted tomato sandwich with soy cheese
1C vegetable soup
granola bar
555 calories

Snacks:
oatmeal
spelt cookie
350 calories

Dinner:
veg sushi
vegan brownie
650 calories

Today's Total Calories: 1905

Today's Workouts:
60 minute Moksha Flow Yoga class
4 km run (28 minutes, the dog had to pee)
Calories Burned: 475

A little over my calories today, work has been a bit out of control so I've been stress eating, I need to work on that.