TLC in WDM BodyBlog

Confession. I hate dieting and I’m not very good at it.  I am at an ideal weight and ideal body fat….but taking it to that next bodybuilding level has always been hard for me. I maintain my weight very well at 2000 + calories a day, so I know just making small CONSISTENT changes would get me the results I want. Don’t tell me not to be so hard on my self!! Because, I’m not being hard on myself…that’s the problem!!

I really want this to be the summer that I make by fitness and dieting goals. I have done a good job (I think) on the career and education part…so this completion would be the icing on the cake. My year to shine!!!  I have the tools, I have the support…so?????

8-10th: GOOD Week! Got off work late last night, completely famished and had a huge meal!! So hungry after working all day…anyway, good week. 35 miles w one 10 mile.  Not seeing too much progress BUT my tape measure for my waist is shrinking, so that is a good sign. Think abs for summer!
6/7th: Good 7 mile run (now marked on calender, easier way for me to tally) with heavy legs and abs on the 6th, followed by a 5 mile run only on the 7th….had a long day and that was all that was in me!
THE WEEKEND OF 4TH and 5th.  I didn’t run this weekend. Heavy working weekend. 40 minutes stair master Sat + shoulders/abs. Sunday Bicep/Back at home. Today (Monday) is my weekend, looking forward to hitting it hard!  Dieting has been clean. Made rosemary lemon muffins last night. Sampled half a muffin. It was good!!!!
FRIDAY APRIL 3RD

9.2 mile run. I know, weird number…right?? Thought it was a 10 mile, after tracking it with my car….a little short!! Still, and awesome run, beautiful day in Iowa!  Good clean eating in moderate amount…the key for me!
GOAL: 7 days of calorie restrictions (ugh). 7 gold stars = 1 new spring dress. I will try the reward system.   That’s it. One goal this week!!! Goooo team!!!!!

Sun 29th:  10k. 48:45.  I’m happy with that!   Photo: Running buddy, Kelly.  Me…the dork with eyes closed, trying not to smile to not show my braces…. and Kamilla! Lots o Fun!  Chilly Iowa morning!!

WEEK ONE IN REVIEW: 34 miles + strength. Need to improve on strength regime.   Pretty consistent clean diet, here is a sample of a one day intake. Need tweaking for week 2…think abs for summer!

WEEK TWO GOALS: 35-40 miles w/ one 10 mile run. 5 strength training days. Clean diet…think clean and lean! Starting glucosamine this week, need it for my knees!  Other supplements in regime: multi, fish oil, nitrix, whey.

Sun 22nd: 4 mile/bi/tri

Mon 23rd:  6 mile run/ ab & core class  1600-1700 kcal. Clean

Tues 24: Day off, double shift.  1600-1700 kcal. Clean

Wed 24: 6 mile run/ Ypump class. Clean, but out of kcal & macro range. Too much of a good thing! Story of my life!

Thur 25: 5 mile run/ shldrs/legs/abs.  Good clean day. Had drink with friend…alcohol is a rare part of my intake.

Fri 26:  One hour break between shifts= 5 mile run/light abs. Didn’t want to go. Wanted to watch Oprah.

Sat 27: 8 mile easy pace run. Chest/obliques. Ready to twist diet plan. Ready to drop BF while holding on as much weight as possible. Feeling motivated today. 10k tomorrow with girl friends but its snowing today!!! Yuck! Hope tomorrow warms up a bit.

Geesh, how many day 1’s can there possible be??
LOL!  Anywho….I bought my protein and other essential supplements this weekend and I am ready for my new diet plan.  It has been so long since I have considered counting a calorie….but I am motivated to make a commitment and ready to focus!
Plans for the day:
5 mile run outside (That has changed already, it is raining buckets)
5 mile run inside/ Y pump class

6 meals. 40/40/20 ratio….you know the drill.

Keep track daily with my Gold Star Program.  Every day on my lean and clean followed to a T equals 1 gold star posted on my calendar!

Off to work! See ya later!!

  Hello old friends!  So glad to be back!!! I could really never stay gone too long, I like it here to much….and what is not to like with all my good BB friends???

So, I am not going to write a long blog detailing all the events of my last 4ish months….but I will give it to you in a nutshell.

After graduation with my BS in dietetics, I fulfilled my mandatory internship through IA State at Iowa Health System. I took 3 months off after that practicum to study for my registered dietitian exam. I passed that 3 weeks ago. Then I accepted a clinical RD position at one of Des Moines finest Medical Centers (of course! ), where I am also accepted a position on their outpatient weight loss team. So, it has been fun!

Now….I am back, ready to focus more on my fitness goals since I have met my career goals. Fitness has not gotten away from me…in fact running has been great, with one long 10 mile run intertwined with 5 runs of 3 to 7 miles per week.  Strength training has been great and I really enjoy going to the classes the Y has to offer.

So, now…I think I am ready to start a bodybuilding diet to kind of clean up the leanness. I would love to compete….that is still a thought on the back burner, and although I know this Spring is not remotely possible…a Fall competition is brewing in my head.  After all, I do have the heals and the fabric…All dressed up with no where to go!

I’m supper excited to check on all of you!!!! KISSES!!

LIVING HISTORY FARMS OFF ROAD RACE is the nations LARGEST off road race, right here in  good ole’ DES MOINES IOWA!!! This year will only be my 4th year running it, but I gotta say….I am in it for every year to come because it is SOOO MUCH FUN!

7 miles of muddy hills and freezing waist high creeks are spread out through hill of corn fields. Freeze your a$$$ off and laugh doing it! 6,000 racers….some half naked, some dressed in costume, some out to win it, some just to hang with friends and all just to enjoy the comradely!!

So, why am I telling you this???? So YOU CAN COME….DUH!!! LOL! Just thought I would through it out there to my BB family! The Saturday before Thanksgiving…every year (like the picture says!)

This year my friend Kelly and I are forming the ‘I wish’ team.  Our shirts will say….’I wish my husband was this DIRTY!’  Get it??? LMAO!!

I am officially out of the Standing! I actually sent Jul my official notice of cheat last Monday….gave in for a cocktail after work! No regrets though it was a good competition and the cheat was fun!

My labor day weekend is coming to a much regretful end, but I am looking forward to getting back into the routine I have developed for myself…you can only stray for such a short time, then I always come back to the lifestyle of clean eating, working hard and feeling great!

So….a week in review:

Last Monday drinks ….-2 in the VT challenge

Workouts: Always good, in fact…the running has been awesome and improving!! Lots of outside time this last week, and the tan is improving, so double bonus!  5 runs and 4 lifts= 9 points.

Labor day extra curricular activities: Saturday, Lemon Tropical Snow (NOT the same as SNO-cones! MUCH different, and better!…YUM!!)  One of my favorite summer treats and just had to have ONE before summer makes it’s sad exit. - 3 points

Sunday: Pool, Grill, Beer- 2 points. Smores - 3points

Last week points: 17. This week total: 16. LOL!!! That’s OK though! Who knew it would take soo long to get to 36??? Funny! But my weekend has been great. I have really had a great chance to hang out with my friends and my kiddo and those opportunities are so few and far between. It was a good weekend.
BUT…it is time to get back in check, cause this is what I love! I love the bodybuilding physique….so as you know, that takes time, dedication and honesty.  It is time to be dedicated….honestly, teri!

Goals for the next week:

Monday: (today) 5 mi run….check

Tuesday:  5 mi + Back, Bi, Abs

Wednesday: Ypump (all over body strength class) + 30 min cardio

Thursday: 6 mi + Abs
Friday: Off day only b/c of work schedule

Saturday: 5mi + Legs, Shoulders, Abs
Sunday:  Cardio

Somethin like that anyway…that JOB thing interfers with all my FUN!!! grrrr! Time to check on all my BB friends! I’m excited to read all about your weeks!!

Tootles!!

No measurements this week! Although I should since I believe next week I might be feeling a little bloated…ya know what I’m sayin??? Anyway, I’m feeling good and seeing some small changes that are significant to me anyway! I believe I have lost a pound or two and I’m feeling really clean and motivated right now.

This may, (or maybe not!) be my last week of the challenge. With labor day coming up, I REALLY want to chill by a lake and have a couple (or three) ICE COLD adult beverages!!!  Soooo, will keep you posted…sometimes I talk big, then opt for a diet pepsi instead! We will see, but right now it’s sounding pretty good!
I actually skipped THREE DAYS of workout! I had three 12 hr days doing the work thing…. so that is acceptable…right??? Nooo, it’s not.    Stop yelling at me!!!
I need to post some progress pic, but I need time to mess with the camera, upload to the computer…blah, blah, blah. BUT…I have a VUNDERFUL 4 day weekend coming up so I have great plans to post some progress pics then.

VT 36 point challenge result:Monday: Legs + 45 cardio and run to and from gym=2 point

T/W/R: Off

Friday: Back/Bi run to and from gym=1 point

Saturday: Y-pump class (all over workout) + 35 min cardio= 2 point

Sunday: 1 hour cardio (doing after I post this!) = 1 point

Total for week=6 points. For the challenge = 16.

WoooHooo. Week three!!! I knew this challenge would go longer than that!! Too many true competitors here!This week, clean as a whistle! Workouts going great, although I originally was going to focus primarily on cardio this week, that was not the case….just love lifting too much!! Started a new workout, compliments of Muscle and Fitness! It is their Rock Hard Challenge workout  I started on month two, and have been very diligent about recording my lifting stats….which is an area I need to pay more attention too.

As for the VT 36 day challenge, I started that last Sunday (Am I right??? That marks the first week??) Anyhoo, results follow for that one too. Good idea VT!!

Next week, I am back to work full time plus. Uuggh. I get spoiled fast having long workouts and really get bummed when that changes. So, even though I may have alot of VT points…that is sure to change soon!
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BODY PART                PRE     Week 1          Week 2            Week 3
Waist                          29.5           29                non taken         28.8
Navel                          31.0           30                     -                     29.7
Weight                      118.6#         -                       -                     116.3#

VT 36 POINT CHALLENGE

Sunday: 1 hour cardio=1 pt

Monday:  Leg work/Ab out = 1 pt. 40 minute cardio + run to and from gym = 1pt. total = 2 pt

Tuesday: Chest workout + run to and from gym = 1 pt. PM 1 hr cardio = 1 pt. total = 2 pt

Wednesday: Shoulders/Ab  = 1 pt.  30 Cardio + run to and from gym = 1 point. total = 2pt

Thursday. Back and Bi = 1 pt. Long run to gym and from = 1 pt. total = 2pt

Friday. Chest and Tri/Ab run to and from gym. No cardio = 1 pt.

Saturday: off, may do yoga.

Total = 10 points.

Goal for week 4.

7 point in the VT challenge

Waist 27 something

Weight 114 ish

Eat clean think lean.

TOOTLES!!!!!

PS…you guys want to post one of your favorite lean protein meals on Monday???

It is so hard to take pictures of food!! How do they do it???

Anyhoo, I’ve wanted to post a couple of my favorite recipes hoping that others will do the same…because I just LOVE new ideas!!! I’ve thought about doing this for awhile and someone mentioned it on Jul’s blog, so I am starting the ball running!

This is my favorite Eggs N Oats recipe. It is my recipe, made up because I got sick of scrubbing my egg pan EVERYDAY!!!  These great bars are perfect for an on-the-go breakfast, I make them twice a week and just keep in the fridge…. I am good to go!!! Perfect for us working Joe’s!!

Eggs N Oats To Go

20 egg whites
1 1/2 c. Old Fashioned Oats or Quick Oats (your favorite!)
1/2 c. milled Flax Seed

1/3 c. soy milk (any fluid; water, skim milk)

1tsp pure vanilla
1/2 tsp almond extract
1 tsp. cinnamon

splenda to taste/optional

• Coat 9″ by 9″ square baking pan with cooking spray
• Preheat oven to 375 (I forgot to really note this, I just pop it in the oven and let it cook)
• Mix all ingredients together
• Pour into coated pan
• Cook ~20 minutes or unit cooked through
• Cool serve warm or chilled, great with blackberry sugar free jelly!
• Makes 4 generous bars

Nutrition Facts:

Per one square: 280 calories, 27 gCHO.  Lots of lean protein with omega 3s, whole grain and fiber! Good stuff!!

Soo….What’s your Favorite Oat recipe????  You guys want to do this once a week??? Say every Monday or Tuesday we post our favorite recipe??? The recipe categories will be predetermined, then we all post our favorite ie; oat, chicken, lunch idea?? Let me know!
Oh…BTW, say HAPPY BIRTHDAY  to my baby boy!! 16 this month!!! Wooohoooo!!!

One of my friends told me once that I was like a chihuahua…small and fierce…but I think I’m more like a chihuahua in the sense of small and YAPPY, doing a lot of barking these days with little bite!

The confession:

Week started off SICK!! Boy I was down and hating life Friday night into Monday morning.  Was under under a self induced NyQuil coma and doing a soft food diet..no grilled chicken and broccoli here and no work outs for three days either!!! But, my soft foods were minimal and not indulgent so I still remained in the race. BUT then…. yes, there is more!

I started a new serving gig to supplement this education….part of the training is trying new menu items.  Honestly, I really didn’t care if I ate these items or not, but make a long story short I did anyway!  It was a cheat-officialized by the Grand Poobah’s themselves … JULOFTHENILE and LOVEJONES!!!

But I remain and am making a strong come back this week.

I need to change my mind set to eating like a competitor and working like a competitior. Time to take it up a notch.

Plans for the week:

Shake the metabolism. Wake it up, get it burning…it’s getting relaxed.

Carb ladder this week: 40, 30, 20, 10 then up 20, 30, 40 and stay there for the next week.

Easier work week next week but am focusing on heavy cardio this week. Long runs and variety of cardio equiment.

Thats’ it! Time to check on all of you!!!