Turbulence Training - Day 65 of 84

Warm Up

Y-squat - 10 reps

Decline push up - 8 reps

Bulgarian split squat - 8 reps per side

Spiderman lunge - 10 reps per side

repeat

Workout B - 60 second rest between rounds, none between exercises

A1) bb complex (1-3 rounds, rest 1 min at the end of each round): 8 reps (per side when applicable) of split squat, good morning, row, dead lift

Bodyweight ciruit (1-3 rounds):

B1) jumping jacks (60)

B2) Spiderman push up (8 per side)

B3) Siff squat (25)

B4) waiter's bow (15)

B5) burpees (10)

I used 30 pounds for the first round in my complex, and 35 pounds for the next two. Next week, I'll move up again. And again, I couldn't do Spiderman push ups, so I did regular push ups. 2 activity points. 

apple & cottage cheese

scrambled eggs w/ onion, green pepper & salsa, toast w/ reduced-sugar jelly [1 pt]

three bean salad w/ quinoa & grilled chicken breast; I had a second serving of this a couple hours later  [2 pts for the second serving of healthy oils]

quinoa & venison stuffed cabbage w/ marinara sauce [1 pt]; It was hard just having one cabbage roll - there was only 1/3 serving of quinoa & 1 ounce of meat in it, and barely half a serving of sauce but I was satisfied, so I stepped away.

half a mandarin orange

banana, homemade granola bar [2 pts], grilled cheese sandwich [3 pts]; I was crazy hungry!! I would have eaten everything in site if common sense hadn't taken over.

Four cups of coffee and 80 ounces of water. 23 weekly points and 5 activity points remaining.

Turbulence Training - Day 64 of 84

It's Meatless Monday! I didn't have a solid menu planned, just a general idea.

Warm Up

Y-squat - 10 reps

Decline push up - 8 reps

Bulgarian split squat - 8 reps per side

Spiderman lunge - 10 reps per side

repeat

Workout A - rest 1 minute after each superset

A1) db flat press (3x6x30 lbs)

A2) one-arm db row (3x6x30 lbs)

B1) db triple press (3x6x20 lbs)

B2) bb row (3x10x50 lbs)

C) dead lift (3x20x50 lbs)

Good workout today, and I'll be increasing my weights next week. 2 activity points

Interval Workout A - 3 min warm up, 30 s bodyweight exercises very hard pace, 30 s moderate pace bodyweight exercises x 6, 3 min cool down - I decided to just do random bodyweight exercises instead of just burpees. Today, I alternated burpees, bench jumps, and shuffles for my active periods and 7.5 kettlebell swings for my recovery periods. My husband made me an adjustable kettlebell, and we're going to be fine-tuning it before I really post about it. It was a very tiring 12 minutes, 86 calories, 1 activity point.

cereal w/ Fiber One yogurt

scallion & tomato egg cups w/ cheese [2 pts]

oatmeal (made w/ skim milk) w/ apple, cinnamon & Splenda

three bean salad w/ raw vegetables, apple

three bean salad [1 pt for second serving of healthy oils] baked carrot, rutabaga & potato "fries"

jicama, carrot sticks, grapes

Three cups of coffee, two cups of tea and 80 ounces of water. 32 weekly and 3 activity points remaining. 

Turbulence Training - Day 63 of 84

131 today - down half a pound from last week.

grapes, toast w/ reduced sugar jelly [1 pt] scallion & tomato egg cups w/ cheese [2 pts]

bean & tomato salad; I had two bowls of this. I was hungry after the first but shouldn't have taken a whole second bowl. Half would have been fine.

raw vegetables

venison ribs & homemade coleslaw [1 pt]

coleslaw [2 pts] & rice cakes [4 pts]

Three cups of coffee and two cups of tea. No water. 1 activity point unused this week.

Scallion & Tomato Egg Cups - Recipe

Breakfast is usually the same for me - an omelet with vegetables. The only problem is, it takes a bit of effort to put it all together, especially when I'm out of chopped vegetables. I prefer the grab and go meals. I hate prepping. So I gave these "muffins" a shot.

1 cup egg whites or egg substitute

2 large eggs

1 large tomato, chopped into small pieces

6 scallions, chopped fine

2 oz mozzarella cheese, but into 9 small chunks

salt & pepper to taste

1. Preheat the oven to 350 degrees F. Spray a muffin tin with nonstick spray.

2. Mix the egg products in a bowl. 

3. Stir the chopped vegetables. Add salt & pepper.

4. Pour the mixture into 6 of the cups in the muffin tin, staggering them to distribute weight evenly. Fill empty cups halfway with water.

5. Press one piece of cheese into each egg mixture.

6. Bake 20-30 minutes, or until a toothpick/knife comes out of the middle of a muffin "dry".

This makes 3 servings, each with 155.9 calories, 6.5 g fat, 6.4 g carbs (1.2 g fiber), 17.6 g protein. 3 WW points/Core+1

Turbulence Training - Day 62 of 84

I hadn't planned on working out today, because we were going to finish putting down the laminate flooring. Then my husband fell off a ladder at work and sprained his ankle so he's been sitting on his ass all day acting like an invalid. I don't mind that he rests his ankle - the floor can certainly wait - but I do mind acting like it's the end of the damn world. It's not even a bad sprain. Freaking baby.

Obviously, I'm in a bad mood, and have been for several days. It's not PMS. It's worse than that. For the last few months, I've been a raging bitch 75% of the time. I can't stand to deal with people or even be around anyone. Just the sound of a voice grates on my nerves. There are things I want to say to people, and shouldn't. I'm taking steps to remove myself from such situations, but that's not going to solve the anger issues and mood swings. It will, however, keep relationships from imploding.

cereal w/ skim milk, banana & yogurt

tilapia w Swiss cheese sandwich [3 pts] & baked butternut squash "fries"

raw vegetables, tuna w/ mustard, rice cakes [2 pts]

grapes

homemade tomato soup, chicken thigh w/ light cream cheese [2 pts]

homemade granola bar [4 pts]

Three cups of coffee. No water. 11 activity points remaining.

Turbulence Training - Day 61 of 84

After I blogged last night, I had a fun size bag of M&Ms [3 pts]. It was hard to just eat one little, tiny bag. They were not satisfying (mentally) at all! It was like giving a dehydrated man a drop of water and disappearing with the full gallon jug. But I told myself, "This is how it's supposed to be. If you insist on eating sugar, you're going to do it in very small doses." Then I told myself to STFU.

Warm Up

Y-squat - 10 reps

Decline push up - 8 reps

Bulgarian split squat - 8 reps per side

Spiderman lunge - 10 reps per side

repeat

Workout D - rest 1 minute after each superset

A1) db push press (3x5x25 lbs)

A2) one-leg ball jackknife (3x10 per side)

B1) db close grip press (1x8x 20 lbs, 2x8x25 lbs)

B2) bb split squat (3x8x45 lbs per side)

C1) assisted pull up (6/6/6)

C2) dips (15/15/15)

I could not do the one-leg jackknife on my floor. Half the floor is the new laminate flooring, a quarter of it is carpet, and the other quarter is just the plywood under the carpet where we started tearing out the floor. So I couldn't find a good spot to get good control over the ball with just one leg. I did regular jackknives for this week and when the floor is finished this weekend, I should be able to do them with one leg next week. 2 activity points

Interval Workout A - 3 min warm up, 30 s bench jumps or shuffles very hard pace, 30 s jog in place moderate pace x 6, 3 min cool down - technically this should have been burpee intervals but I want variety. I alternated bench jumps and shuffles for my work intervals and it worked out very well. 80 calories burned, but I think I'm not going to take the activity point. I'd like to leave some cushion so I don't eat too many points foods. Of course, I could always overeat the Filling Foods so I don't know why I bother keeping track of activity points anyway.

cereal w/ skim milk, banana

omelet w/ onion, green pepper, avocado & salsa, toast w/ reduced-sugar jelly [1 pt]

WW yogurt [1 pt], grapes & mandarin oranges

air popped popcorn w/ extra virgin olive oil, chicken thigh; Odd combination but I had a snack with my son and was still hungry so I stole a piece of chicken from the crock pot.

chicken thigh w/ salsa & light cream cheese [2 pts], sweet potato

apple & cottage cheese

Four cups of coffee and 40 ounces of water. 9 weekly and 13 activity points remaining.

Turbulence Training - Day 60 of 84

I wasn't sure if I was going to do today's intervals on the threadmill or do bodyweight exercises, or even do a different interval scheme, but in the end, I went with the treadmill.

Interval Workout B - 3 min warm up, 60 s very hard pace, 90 s moderate pace x 6, 3 min cool down - Not my favorite interval routine, but doable.
Distance: 1.62 miles
Calories: 165 (1 activity point)

omelet w/ onions, peppers, avocado & salsa, toast w/ reduced sugar jelly [1 pt]

tilapia & mixed vegetables, a small bite of cheeseburger & 4 fries [~2 pts]

banana & Fiber One yogurt

beef w/ homemade barbecue sauce [1 pt] & jalapeno cornbread muffins [4 pts]

carrot & celery sticks

apple & cottage cheese

Three cups of coffee and 40 ounces of water. 16 weekly and 11 activity points remaining.