suzysunshine’s BodyBlog

rest day is tomorrow and sunday as it is time for work again..

Yesterday i did my abs class at the gym. just started this week and it is a tough one…will try and make this a regular part of my routine.It is twice a week for half an hour. Sunday was my 9.5 k run havent ran since, but have done 3 ride classes counting today at noon. In between there i have done two tough weight routines with my personal trainer. Yesterday it was chest and biceps and some squats..and lots of pushups. I was tired after that and had to have a nap in the afternoon not sure if i am coming down with something. My son was home with the cold and cough, achy feeling.. So i went out and bought some cold FX and am taking this to ward off any colds…Going to try and do a bit of a run my shorter one today after group ride and a bit of a shorter ab routine and stretch after group ride. For now it is off to do some house cleaning..hope everyone has a good weekend…

gotta do a run in the afternoon..

yesterday after much contemplating made it to the gym to do group ride and limber up them legs after the run on sunday.

Today it is the usual day of housework, laundry, make it to the car dealership to put on my winter tires. Time to think about winter. Than it is a short walk to the gym and have an appointment with my personal trainer for an hour. Thinking of doing back and shoulders.

Kids are back to my house for the week. So gotta fill up the fridge with some grocerys other wise i dont usually bother to much and eat what i have in the house. Hope you all are training hard and eating clean…

Finished off my set of 3 days and one night..now i am off until saturday,,sitting drinking my coffee and thinking about my week of workouts..have 2 sessions booked On sunday did a little hard run up kal park 9.5k. My time was a little slower than last year..perhaps it was the shifts i worked 3 days before hand. It is a challenging low key local trail run…

yes my days off are over..almost like a mini vacation with no pay.

Yesterday did 100s which was tough at times..doing 100 reps on each body part. Did not manage to get my run in as i had to make dinner and pick up a present for my son who turned 15 today. So today is cardio day in the afternoon. Going to do group ride at noon and some abs and a few other excercises mainly stretching. See how i feel in the afternoon for a run as the sun is shining outside but COLD.. beats rain. Finished my porridge and bananas for day 2 of this diet..hopefully make gains or something in the 3 weeks i am on it.. i will add a bit more to the diet as it is low in calories ..like a protein shake if i do a lot of cardio so i dont hit the wall while doing cardio…but on the days i am working i should be fine..one day at a time…get me back on track with the eating anyways..hope you all have a good day as well…Happy wednesday…..

yesterday was a good day.. did my ride class and some of my own workout after back and abs. Today is my day with the personal trainer so we will do 5os of each body group having done that for awhile. So anticipating some soreness for my workshifts. Back to work on thursday it was so nice to have some days off to rest and relax. Today is also present shopping for my middle son, He turns 15 tomorrow.

Not sure what cardio will be today thinking perhaps my little 5k loop. The rain has ended today so hopefully it stays that way. So far day 1 diet is good. Going to stick my chicken in the oven soon…

The porridge i did add a wee bit of milk to it…i know your not suppose to…had my banana with it and my morning coffee. Off to do some housework and laundry before the gym workout..have a great day all…happy thoughts

 Follow your own path. Follow your own truth. Follow your own heart. Follow your own inner bliss, and allow each person to follow theirs, whatever it may be. Look for the good in everyone and everything, and let your love and joy radiate to the world every day. (The Secret Daily Teachings

got lots done..went for my pm cardio roughly 12 kms after doing yardwork was a good little run..felt my thighs and my calves as did group power class in the morning. As well used the leg workout on friday, which included calf raises..yoowee

raked leaves and got some yardwork done with the help of my kids..part of the dead cherry tree cut and stacked, in the afternoon. We took the boys out for dinner and i ate well other than the guiness beer i had with dinner.

Sunday had a dump date,,( took cutup cherry tree to the dump), made a canadian tire stop and also an apple stop..got enough apples in the fridge for awhile as well as some spaghetti squash..going to prepare and make this a part of my dinner…

Went for a long walk, which was suppose to be a run..but a short one…ended up running with some friends who wanted to do a 10-12 k which i was having no part of so ended up walking half of the route home..my legs where sore. Was a bit tired as well so i didnt quite have the energy to keep up to them..Had one of my kids cupcakes and some wine i shared with my honey which were my cheats pretty much all weekend.

Am starting   a new diet plan today which i might revamp a bit as it is low in calories and i was informed it would leave me tired if i follow it strictly…so willl see how it goes for a week..

Todays workout is group spinn soon to get rid of all the soreness in my legs without the pounding of running and than a bit of weights ..perhaps some back and abs with a bit of a stretch…that is the plan to day…it is raining and very cloudy not much of a day for doing much of anything..my oldest son works a night shift job so icant do to much housework till the afternoon…my kids are off to school so i pretty much have my afternoon free to play in the gym..have a good work out all and a good diet day as well…..

Thinking its going to rain tomorrow so i am doing my long run today. I am hoping the sun comes out a bit later and warms up and shines my running road lol..

So it is my sons birthday, told him on  facebook the cupcakes where on top of the fridge but he got the message early and they had one last night..leaves less for me to indulge in lol…so off to the gym for an hour of power…

Managed to get a long sleep session in last night.. so felt rested, head felt like a foot ball…This is part of the reason i dont drink much i have hangovers from working night shifts..sigh but so true.

So went in to the gym for group ride …love that class it always energizes me..Than i printed out a leg work out from BB.com since i was on here last night not moving much anyways and planning my weeks workout.

I had a great hour of working out legs and abs…tomorrow is group ride and than group power right after…

Went to the cupcake place and bought a dozen cupcakes ..my sons 18th as my kids are back to my house so going to try hard not to eat any as i have also two bags of yummy apples..went and bought lots of great food and will work on my diet tomorrow as i dont have all the right ingredients as i found the  magazine with the diet i am following it is called the get off the couch diet feautured in oxygens weight loss special magazine on issue now…so it is for 3 weeks and you are supposed to lose a lot of weight on but have to follow it to a t with the eating portion of it..but i also want to keep at it as i am suppose to be going to a beach after the goofy run in florida and want to look a bit better in a bikini than i do now..So wish me luck in my goals and ventures for the next week..Thinking i will take it one week at a time and see what happens..off until thursday so have lots of time for the gym…yah me..good night all..

yes sammi come join me on this diet..it is only one week than it changes …to add more calories…what is 3 weeks anyways..

Cancelled all my plans today sigh hate doing that..Just didnt get much sleep in the day time after my 3rd nightshift. So i am planning my next few days off on here instead. I am starting a challenge with juls who used to be on here..She is on facebook now..glad to have found you on their as she used to have so many challenges for us..miss her challenges quite frankly.. so here is the plan i am following that matches her plan…but iam starting a few days later.

My body never changes as i believe my lifestyle is not the healthiest regarding shift work..nightshift brings me from my goals i want to have and meet..so not to sure about what to do ? Any suggestions? sometimes i dont even have time to eat till after midnight ..work gets so crazy busy..the life of a nurse..

Anyways here are my plans for the next days off:

Friday:To do group ride and figure out a routine for weights for the rest of the week. Incorporating each body part into the routine.

Saturday: group ride and group power

Sunday: A long run, probably the lookout roughly 14k

Monday: group ride and some weights

Tuesday: group ride, and personal trainers workout for an hour incorporating stretching.

Wednesday: group ride and a short run pm…

Back to work reevaluate my workout program….

My eating will go as follows : Clean eating all the way..Week One

You eat the same thing… each day… if you are hungry between meals (which should be eaten every 2-3 hours) then you can choose up to 2 snacks from the snack list at the bottom of the diet.

meal one:
3/4 cups cooked oats, made with water, 5 unsalted walnuts , 1 orange or banana

meal 2
1 apple

meal 3
1/2 cup brown rice, 4 oz chicken breast or fish, grilled
1 cupe steamed or grilled squash

meal 4
2 cups celery
1 T natural almond butter (i will do natural peanut butter)

meal 5
6 oz grilled fish
1 cup steamed or grilled zucchini
1 cup steamed or grilled asparagus
3 cups salad, greens , tomatoes, cucumbers and seasoned with lemon juice

meal 6
1 cup mixed berries

snack options:
12 raw almonds
or
1 medium fruit anykind
or
1 hard boiled egg
or
1/4 avacado
or
2oz water packed tuna
or
1/2 cup unsweetened applesauce with a 1/2 shredded wheat biscuit

(This was published in the fall 2009 oxygen magazine "off the couch" edition)

Water consumption should be one ounce per every pound of water weight…. !!!

Must eat all your meals EVEN IF YOU AREN’T Hungry.

No artificial sweeteners

If you train.. plan to reduce it… your body will be tired…especially in week 2…. not following this one sorry that is part of my way of feeling good on my off days.

Get rid of temptations if necessary and prepack your foods so you have what you can eat easily accessible

you can drink black coffee or green tea..happy training and eating clean.

Wish me luck

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Post by: suzysunshine