NROL4W - Stage 7 - Weekend - Spark to 5K (W2)

I got up Saturday morning and just did not want to go do my walk/run. I just didn't. Friday's candy corn disaster put me in a funk. Then I remembered that I cannot let what I do or eat affect how I eat or what I do. Make sense? So I got up and did my walk/run - 30 minutes, 219 calories.

Food was horrible this weekend though. It was my wedding anniversary, we were traveling. I ate myself sick. I am not looking forward to my weigh in tomorrow. I am so bloated from the carb and sodium fest. Ugh.

NROL4W - Stage 7 - Friday - Spark to 5K (W2)

Today I did my first session of Sparkpeople.com's Spark Your Way to a 5K, starting with Week 2 - 3 minutes of walking, 2 minutes of running for 5 cycles. It went well, except for not being able to see my watch in the dark. I think I might get a Gym Boss timer. I also need better earbuds - mine fall out when I run. Anyway, I burned 182 calories in 25 minutes (2 activity points). I don't know how far I went. I will go down to the high school track in weeks 7 and 8 to start getting some times for the 3.1 miles.

Food:
apple & yogurt
chicken breast w/ breadstick [2 pts]
Canadian bacon and cheese [4 pts] on English muffins [6 pts]
banana & cheese [2 pts]
candy corn [all my points] - Damn it.

80 ounces of water and two coffees. No points remaining. I should not have gone to work hungry, but I had tons of crap to do before work and I didn't get back home to make my lunch or eat a better breakfast. So the chicken, breadstick & muffin things were at work. I should not have bought candy corn. I'm really mad about it, too. I was freaking starving today, too.

Tomorrow's workout - same as today.

Days Binge Free: 0

NROL4W - Stage 7 - Thursday - Turbo Jam Cardio Party Remix

I got in 30 minutes of Turbo Jam. The whole time I kept thinking about how much fun the kids at school would have doing Turbo. I need to become a Turbo Kick instructor. I burned 220 calories (2 activity points).

After school, we did our 5k training. We did 4 cycles of 5 minute walk, 2 minute run, but at this point, most of the kids are still walking the whole time and it's pretty chaotic. We have a crappy area to run - around the playground (a big distraction) with the after school kids outside (also a distraction) and big holes and poles and it's just terrible. I can't wait until we get organized and can split into smaller groups and go out onto the road or maybe some of the trails that are away from the school.

Food:
oatmeal & banana & cereal [1 pt]
apple & cottage cheese
quinoa w/ tomato, plum
raw vegetables w/ yogurt dip
eggs w/ avocado & tomato, Sandwich Thin w/ sugar free jelly [1 pt]

80 ounces of water and two coffees. 29 weekly points remaining and I used both activity points.

Tomorrow's workout - run. I'm going to do the Spark Your Way to a 5K and start with Week 2 next week. Tomorrow I'll probably do the Week 2 format, as well. This will bring me to our Go Far Club's 5K. I am not sure whether or not I can officially race that, being a coach, but I'll have to ask. I'm going to train, though, just twice a week on non-lifting days. Maybe.

Days Binge Free: 11

NROL4W - Stage 7 - Wednesday - Rest Day

I had every intention of working out this morning, even though I had nothing scheduled. But I was up late watching The Biggest Loser and I overslept. Thank goodness my friend sent me a text!!! I would have really overslept and my son would have been late for school.

Food:
plum & cottage cheese
baked potato w/ coleslaw [1 pt for mayonnaise]
ice cream [5 pts]
quinoa w/ chicken - I tried a new quinoa recipe, with garlic, onions, and carrots. It was pretty good.

80 ounces of water and one coffee. 29 weekly points remaining. I hate not having any activity points. I am also missing a dairy serving.

Tomorrow's workout - Turbo Jam Cardio Party Remix

Days Binge Free: 10

NROL4W - Stage 7 - Tuesday - Workout 6

Stage 7-6

barbell dead lift 2x8x100 lbs
90 s rest

dumbbell squat, heels raised on plates 4x20x15 lbs
dumbbell shoulder press 4x20x15 lbs
step up 4x20x15 lbs
underhand-grip lat pull down (inverted row) 4x15-20
30 s rest

I'm taking 3 activity points for this bad boy. Since it was the last of the lifting for Stage 7, I pushed super hard. I will take a rest day tomorrow and finish out the week with some low intensity cardio/active recovery. On Monday, I start a new routine that will hopefully improve my strength and, if I eat right, help me gain some muscle.

Today we started our Go Far Club at school. We have 8 weeks until our 5K. We didn't do a lot of running today. Most of our time was spent going over expectations and goals and such, but we did get a few rounds of 5 minutes of walking, 2 minutes of running. I don't like running.

Food:
banana
eggs w/ tomato & avocado, toasted Sandwich Thin w/ sugar free jelly [1 pt]
apple & cottage cheese
grilled chicken breast, Tex Mex bean & corn salad, roasted vegetables w/ homemade honey mustard dressing
yogurt & cereal

80 ounces of water and two coffees. 35 weekly points remaining. 2 activity points unused.

Tomorrow's workout - nothing! I have to work early then finish making my Green Team/Pumpkin Fair scarecrows.

Days Binge Free: 9

NROL4W - Stage 7 - Monday - Turbo Jam Fat Blaster

I wasn't really in the mood to exercise. I woke up tired and lacking energy. I pushed through anyway. I felt a lot better. I burned 207 calories - 2 activity points.

Food:
eggs w/ tomato & avocado, toasted Sandwich Thin w/ sugar free jelly [1 pt]
Tex Mex bean & corn salsa w/ spaghetti squash
plum
yogurt & banana
vegetarian brown rice sushi

80 ounces of water and two coffees. 35 weekly points remaining and I used 1 of my activity points. I'm missing my oils and half a dairy serving.

Tomorrow's workout - Stage 7-6!!!!!!!!!!!!!! The LAST one!!!

Days Binge Free: 8

NROL4W - Stage 7 - Sunday - Workout 5

Stage 7-5

barbell incline bench press 2x8x65 lbs

seated row (lying dumbbell row) 2x8x30 lbs

90 s rest

(barbell) static lunge, rear foot elevated 4x20x45 lbs

push up 4x20

barbell Romanian dead lift 4x20x65 lbs

dumbbell bent-over row 4x20x20 lbs

30 s rest

2 activity points. One more workout to go.

Food:
plum, eggs & toasted Sandwich Thin [1 pt] w/ Smart Balance [1 pt]
grapes & pretzels [2 pts]
yogurt w/ apple
raw vegetables w/ homemade honey mustard dressing, lasagna [6 pts]
waffles w/ syrup [5 pts]
frozen banana treat w/ almonds [4 pts]

20 ounces of water and one coffee - I was more in the mood for diet Pepsi today. 3 weekly points unused, and I used all of the activity points I earned.

Tomorrow's workout - Turbo Jam Fat Blaster

Days Binge Free: 7

NROL4W - Stage 7 - Saturday - Turbo Jam Cardio Party 2

It's been a while since I've done this one and I was really looking forward to it. It's not as intense (for me) as Cardio Party 3 (which I love) but I didn't want to do CP3 because most times I do it, I twist my knee wrong. I didn't want to take any chances being so close to the end of NROL4W. I'm getting ready to do a *gulp* NO VIDEO challenge so this is probably going to be the last Turbo I do until next year. Next week, I start training for a 5K. Yes, you heard me. I'm going to run. Not for me. I volunteered to help out with our school's GO FAR program. I thought we were just doing some general fitness stuff - I had no idea the kids would be running a 5K in November!!! I know I've said I hate running (and I do!!) but it's on my Bucket List.

Anyway, I did CP2 and burned 403 calories. I rocked it hard! 4 activity points!

Food:
apple & cottage cheese
eggs w/ turkey bacon [8 pts] & Sandwich Thin w/ sugar free jelly [1 pt]
pickles & carrots - I desperately need to get to the produce stand!!!
plum
Hawaiian turkey meatballs [1 pt for bread] w/ whole wheat pasta

40 ounces of water and four coffees. 20 weekly points remaining, and I used all my activity points.

Tomorrow's workout - Stage 7-5

Days Binge Free: 6

NROL4W - Stage 7 - Friday - Workout 4

Stage 7-4

barbell squat 2x6x90 lbs

90 s rest

dumbbell squat, heels raised on plates 4x15x15 lbs

dumbbell shoulder press 4x15x15 lbs

step up 4x15x15 lbs

underhand-grip lat pull down (inverted row) 4x15

30 s rest

I worked to the lower end of the rep range again, so only 2 activity points. OMG, just two more of these bitches.

Food:
eggs w/ mini bagel & Smart Balance [2 pts]
turkey salad w/ fat free honey dijon dressing [4 pts for cheese]
venison tenderloin w/ baked potato
plum & cottage cheese

80 ounces of water and two coffees. 26 weekly points remaining, and I used both of my activity points.

Tomorrow's workout - Turbo Jam Cardio Party 2 - I haven't done this one in a while.

Days Binge Free: 5

NROL4W - Stage 7 - Thursday - Hell Day at Work!

I had planned on getting in a walk between getting out of work and my son getting out of school but work was insane. It was my turn in the dish room and I swear every kid in school ordered lunch today. I'm taking an activity point for that chaos. It took me an extra 45 minutes to get caught up with everything.

Food:
apple & cottage cheese
Tex Mex bean & corn salsa
spaghetti squash w/ onions, tomato sauce & cheese [1 pt]
Core granola [3 pts for extra oils]

80 ounces of water and two coffees. 30 weekly points remaining and I used the activity point I earned.

Tomorrow's workout - Stage 7-4

Days Binge Free: 4

NROL4W - Stage 7 - Wednesday - Workout 3

Stage 7-3

barbell deadlift 2x6x100 lbs

90 s rest

static lunge, rear foot elevated 4x15xbodyweight

push up 4x15

barbell Romanian dead lift 4x15x65 lbs

dumbbell bent-over row 4x15x20 lbs

30 s rest

2 points for this mess. I am only taking two because I went to the lower end of the rep range and I used bodyweight only for the split squats. I focused more on depth and a slower tempo with those and still got a killer workout.

Food:

banana, eggs w/ tomato & mini bagel w/ Smart Balance [2 pts]
salad w/ turkey meatballs
cottage cheese

pepper slices w/ honey mustard dressing - I also planned on eating some smoked mahi mahi but I took one bite and didn't like it.
yogurt & Core granola [2 pts for extra oil]

80 ounces of water and one coffee. 33 weekly points remaining, both activity points used.

Tomorrow's workout - nothing. I need to clean my house. I ordered a Kindle and it will be here Friday. I expect to be a lazy slug all weekend.

Days Binge Free: 3

NROL4W - Stage 7 - Tuesday - 2 Mile Walk

I didn't feel like doing Turbo Jam when I got up, so I took a 30 minute walk between work and picking my son up from school. I didn't wear my heart rate monitor but I'm sure I only earned 1 activity point.

Food:
oatmeal & banana
apple & cottage cheese
mixed fresh fruit - I was thrilled to walk into a work meeting to see fresh fruit! Yay for Simpy Filling Technique!!
mini bagel [1 pt], tomato & eggs w/ homemade honey mustard dressing
Core granola w/ skim milk

96 ounces of water and two coffees. 35 weekly points remaining, and I used my activity point.

Tomorrow's workout - Stage 7-3

Days Binge Free: 2

NROL4W - Stage 7 - Monday - Workout 2

Stage 7-2

barbell incline bench press 2x8x65 lbs

seated row (lying dumbbell row) 2x8x30 lbs

90 s rest

dumbbell squat, heels raised on plates 4x20x15 lbs

dumbbell shoulder press 4x20x15 lbs

step up 4x20 - bodyweight only, my legs were so sore

underhand-grip lat pull down (inverted row) 4x20

30 s rest

3 activity points for this. It wasn't as bad as the first workout but still incredibly challenging. My body still aches though.

Food:

banana & chocolate milk [1 pt]

apple & cottage cheese, baked potato

Tex Mex black bean & corn w/ Sandwich Thin [1 pt]
yogurt & cereal w/ honey [1 pt]

80 ounces of water and two coffees. 35 weekly points remaining. I used all my activity points but I am missing my oils for the day. It felt good to be (pretty much) on plan today, and recuperate from the totally disgusting feeling lingering from yesterday. 

Tomorrow's workout - Turbo Jam Fat Blaster

Days Binge Free: 1

NROL4W - Stage 7 - Sunday - Rest Day

My body is stiff. Not sore, just a little tight. It was raining so I couldn't bike and I had too much other stuff to do to clean an area big enough to do Turbo Jam. So I rested. Well, I made bread and kneaded by hand for 20 minutes and cut and painted paper bag scarecrows and cut fabric and did just about anything to avoid the sitting and standing movements that made my legs cry.

I ate badly today. Not necessarily a binge, but I am resetting my binge count because I'm totally disappointed in myself. I know why I did it. I let not having any points mess with my head. This won't happen again. There are 100 days until I leave for Christmas vacation in New York. I am going to stay on plan for 100 days (at least) - that means being accountable for everything that goes into my mouth, and not letting myself run out of points early in the week so that it doesn't but me in a position where I "can't" have something on the weekend.

Tomorrow's workout - Stage 7-2

Days Binge Free: 0

NROL4W - Stage 7 - Saturday - Workout 1

Stage 7-1

barbell squat 2x8x90 lbs
90 s rest

(barbell) static lunge, rear foot elevated 4x20x45 lbs
push up 4x20
barbell Romanian dead lift 4x20x65 lbs
dumbbell bent-over row 4x20x20 lbs
30 s rest

3 activity points for this - it took about 45 minutes and was ass kicking. The rep scheme is supposed to be 6-8 for the squat and 15-20 for the rest. I insisted on doing 20 reps per set. It sucked balls. I ended up having to take mid-set mini breaks for just about everything. The only thing I could do without pausing was the dead lift. This workout is just brutal. I hated it. Thankfully, I don't have to do it again. I do, however, have to do static lunges again, and I hate those. HATE THEM!!! I hate them. I really freaking hate them. To say I hate them is an understatement.

Food:
oatmeal & banana
salad
apple & cottage cheese
chocolate milk [1 pt]
chicken w/ mixed vegetables & pasta
avocado & tomato on Sandwich Thin [1 pt] w/ chipotle mayonnaise [1 pt]

80 ounces of water and two coffees. I gladly used all of my activity points.

Tomorrow's workout - a bike ride, if my legs haven't rebelled and run away.

Days Binge Free: 76

NROL4W - Stage 6 - Friday - Rest Day

I decided to take a rest day because I'm planning cardio tomorrow OR jumping right in to Stage 7, rather than waiting until Monday.

Food:
banana
whole wheat pasta & meatballs, plum
apple & cottage cheese
omelet w/ onion, peppers, avocado & tomato
yogurt & cereal

80 ounces of water and one coffee. Still no weekly points remaining and I didn't earn any activity points - it sucks!

Tomorrow's workout - Turbo Jam Cardio Party 3 or Stage 7-1

Days Binge Free: 75

NROL4W - Stage 6 - Thursday - Workouts A&B5

Since 6A was so weird for this workout (some max reps), I decided to combine both workouts.

underhand lat pull down (assisted chin up) 1xAMRAP - I did 5 unassisted, with regrips between reps

60 s rest

slow negative chin up 3x1 - each was 20 seconds
barbell split squat 2x10x90 lbs
60 s rest

back extension 2x10

incline reverse crunch 2x10

push up 2xAMRAP - I managed 13 in the first set and 14 in the second. I need to work on push ups.
60 s rest

reverse lunge, one dumbbell on shoulder 2x10x25 lbs
dumbbell two-point row 2x10x35 lbs
dumbbell push press 2x10x30 lbs
60 s rest

I will take 3 points for it.

Food:
hard boiled egg w/ avocado & tomato on mini bagel [1 pt]
whole wheat pasta w/ hard boiled egg & plum
yogurt & cereal
spaghetti squash w/ onions & peppers in marinara sauce & cheese [2 pts]
ice cream [10 pts] - Yeah, 10 points worth of ice cream. It was a crappy day. I probably shouldn't have medicated with food but screw it. At least I counted it. Now if I want something, I have to earn the points for it because I'm out of weeklies until Monday.

80 ounces of water and two coffees. 0 weekly points remaining. I used all 3 of my activity points.

Tomorrow's workout - Turbo Jam Fat Blaster

Days Binge Free: 74

NROL4W - Stage 6 - Wednesday - 2 Mile Walk

I ended up not having time before work, and then a crazy afternoon followed, but I managed to squeeze in a 2-mile walk between getting out of work and picking Sebastian up from school. I didn't wear my heart rate monitor but I doubt I burned much more than 100 calories, so 1 activity point for it.

Food:
oatmeal & banana
bulgur w/ pepper slices
apple & cottage cheese
pan-seared pork loin & salad w/ croutons [1 pt] & homemade honey mustard dressing
cereal & yogurt

60 ounces of water and two coffees. 10 weekly points remaining. I used my activity point.

Tomorrow's workout - Stage 6A & B (doubling up because Workout A is weird)

Days Binge Free: 73

NROL4W - Stage 6 - Tuesday - Workout B4

Stage 6B

reverse lunge, one dumbbell on shoulder 4x4x35 lbs

dumbbell two-point row 4x4x40lbs

dumbbell push press 4x4x35 lbs

60 s rest

back extension 3x4

incline reverse crunch 3x4

60 s rest

2 activity points for this.

Food:
hard boiled egg w/ tomato & avocado on toasted Sandwich Thin [1 pt], grapes
hard boiled egg & pepper slices
plum & cottage cheese
Mexican beef & bulgur skillet

80 ounces of water and two coffees. 10 weekly points remaining. 1 activity point unused today. I'm short 3/4 of a dairy serving.

Tomorrow's workout - I don't know yet. Maybe Fat Blaster.

Days Binge Free: 72

NROL4W - Stage 6 - Monday - Intervals

I did 20 minutes of intervals today (bench jumps, high knees, butt kicks, jogs) and burned 170 calories. I'll take 1.5 activity points for that.

Food:
cottage cheese
hard boiled egg slices w/ avocado, tomato & chipotle mayonnaise [0.5 pt] on toasted Sandwich Thin [1 pt], grapes - See how those 1.5 APs worked out ;)
pasta w/ olive oil & raw vegetables & Core ranch dressing (dressing powder (0 pts) mixed with skim milk & plain nonfat yogurt)

We went out for dinner with my father in law. I had to either stay meatless or be Core. I chose to stick to meatless and I used up most of my points for the week already. I'm only estimating here, but I am giving up 25 points. I didn't gorge, but I did eat quite a bit of stuff I don't normally. I'm not worried about having so few points for the rest of the week. It is getting easier and easier to eat from the Filling Foods list.

80 ounces of water and two coffees. 10 weekly points remaining. I was short a dairy serving.

Tomorrow's workout - Stage 6B

Days Binge Free: 71