Jornal de Sunrise, 22 dez 11

I had another good fasted cardio session (50 mins) this morning. I’ve been trying to wean myself from my reliance on the treadmill handlebars. So this morning (and yesterday), I kept my speed at a steady 3.7 mph with a 7.0 incline and I alternated every 60 seconds between holding on and not holding on. I could REALLY feel it in my legs and hips and it got my heart rate up much more than higher speeds while holding on. By the fifteenth hands-free interval, my legs were toast so I held on for the last 15 minutes. Probably doesn’t sound like much, but it’s a start. My heart and legs can only get stronger from here. I’ve started to write down all the details of my workout. My plan is to push myself just a tiny bit further each week. Staying at the same level is not an option!

Last night, hubby and I went out to dinner. We used to go out weekly, but I haven’t wanted to eat out as much since I started getting healthy. I’m always worried about restaurant food choices - I hate not knowing the nutrition values! Fortunately, the restaurant had some clean options. I got broiled haddock (minus the butter and breadcrumbs) and a double serving of steamed broccoli. I also had a small scoop of hubby’s baked potato before he ruined it with butter. I felt so happy that I could enjoy date night without blowing the “diet.” I must have talked my hubby’s ear off about the BFFM program though – poor guy! But he’s great. He wants me to schedule some sessions with a personal trainer to ensure I’m using proper technique in my weight training.

The scale hasn't budged for 4 days. I refuse to get discouraged. I have two more days before my offical weigh-in so there's still time for a great report. Just 2 more pounds is all I'm asking for for Christmas :)

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1513 kcal

Líp: 32,49g | Prot: 155,48g | Carbs : 164,55g.   Pequeno Almoço: Cinnamon, Fresh Frozen Wild Blueberries, French Vanilla Protein Powder, 2/3 c. Old Fashioned Oatmeal, Chocolate Banana Protein Smoothie. Almoço: raw almonds, Boneless skinless chicken breasts, baby spinach, laughing cow light swiss, cucumber, ezekiel bread. Jantar: Cabot cheddar, ezekiel bread, Broccoli, sweet red pepper, Egg, Egg whites. Snacks/Outros: Hershey kiss, red potatoes, nonfat chobani plain, Fresh Frozen Wild Blueberries. mais...

4531 kcal

Exercício: Musculação (Moderado) - 35 minutos, Walking @ 3.7mph, 7% incline - 50 minutos, Estar Sentado - 4 horas e 45 minutos, Conduzir - 45 minutos, Dormir - 7 horas e 30 minutos, Caminhar (Lento) - 3/kph - 10 minutos, Trabalho de Escritório - 9 horas e 25 minutos. mais...