A day in my life: Monday November 23th 2009 2009/11/23

Health week 47:

Goal 1 (lose weight every week):
Weight result November 19^th:. : gained 0.4 kg/0.8 lbs.

 

Goal 2 (eat healthy every day):

Monday: Pink, Tuesday: Orange, Wednesday: Pink, Thursday: Purple, Friday: Orange, Saturday:  Purple, Sunday: Purple

Pink (my favourite colour) day = good day. I only eat healthy food and exercised.

Purple day = okay day. I did eat healthy but didn’t exercise or I didn’t eat completely healthy but did exercise.

Orange day = I’m in trouble. I didn’t eat healthy and I didn’t exercise.

Goal 3 (work-out 5 times a week):
Monday: Matt Roberts weight loss plan, week 3, training 3
Tuesday: -
Wednesday: 30 Day Shred, level 1, day 8
Thursday: -
Friday:  -
Saturday: 4K Run
Sunday:   30 Day Shred, level 1, day 9

Goals week 47:
1)       Don’t have a dessert at the 2 dinners out I have this week. -> no, did have dessert at both dinners.
2)       Eat only 1 piece of pie at R.’s birthday. -> no, ate 2 pieces
3)       Workout 5 times -> 4 times

Not such a good week: only 2 pink weeks and didn’t hit one of my goals! Here’s a chance to do better this week.

Thoughts:
Thanks for all the comments on especially the sleeping part in my last post. I have to say that I don’t have any sleeping problems. As soon as I’m in my bed I fall asleep. The point was that I went to bed too late. I’ve been watching this over the weekend and am not tired anymore. So I’ll try to get my 7 hours of sleep every night from now on.

Saturday night I had a nice dinner with R. I did eat to much but as he’s having a birthday once a year I could live with that.

So yesterday was R’s birthday. Our birthday’s have exactly 6 months in between which means mine is on May 22^nd. 6 months in which I will focus on getting a lot of the goals I write down every week in my weight challenge. Since I’ve started blogging I did well on the weight loss and work outs but the past few weeks I felt it slipping through my fingers and I need to refocus on my goals and work towards them. I won’t let the holiday season, or being busy at work, or being tired stand in my way anymore. I’m going to work to reach my goals and hope that you will be here to support me, motivate me or give me a kick at the but if needed. 6 months!

Birthday cake of which I had 2 pieces!

We went to a concert last night of a Dutch artist called Ilse de Lange (see you tube links). R. is more a fan of her than I am so every once and then we go to a concert of her. I have to see that yesterday’s concert was very good.

Exercise:
Saturday I went out for a run and at the first steps I felt this wasn’t going to be my run, I was tired. So I decided to try and see how far I would come, after all the weather was great to run outside.

I made it to 4K (2.5 miles) but had to walk 4 times in between. After entering my time online it seemed I had run 8.2 per K which is fast for me.

It feels like I’m losing it, that I can’t run any further than approx 6K even though I did 10K only 2 months ago. So while running I decided to watch carefully what I eat so I’ll lose more weight and feel better and get enough sleep. I’m not giving up: I will run a 10K again and faster than the last one!

Sunday morning I got up on time and did day 9 of level 1 of the Shred. This way I had my workout of the day before our family came for R’s birthday.

Today I went to the gym straight from work and did the Matt Roberts weight loss plan, week 4, training 1. 30 minutes of cardio followed by strength training and crunches. I feel good now.

What’s for dinner:
Saturday night we went out for dinner.  For starters I had a Greek salad.

Main course was veal with pesto cream sauce.

For dessert I had tiramisu. It was good but I have to say mine is better J

Yesterday tomato soup with bread and tonight kale and saucage.

Itunes shuffle playing right now:

Ilse de Lange – Puzzle me

Positive today:
Went to the gym and had a great workout.

Daily Tip/Quote:
You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things.  And the way to do that is by having a bigger ‘yes’ burning inside.  The enemy of the ‘best’ is often the ‘good.’
Stephen Covey

A day in my life: Friday November 20th 2009 2009/11/20

Balance:
For the last 2 to 3 weeks I’m so tired. I find it hard to find my balance.

Part of this is because I’m very busy at work which is usual for this time of year and won’t change till Christmas.

I gave this some thought the last few days and discovered a few things.

I need to sleep 7 hours a night, if I sleep less I get tired and I’ve noticed that I’m getting to bed later the last few weeks. So this is 1 reason.

I’ve been writing down my food intake since Monday. Looking back I’ve noticed that I do eat a bit more than I used too, usually at lunch. Too much food makes me tired: reason 2.

Because I’m tired it’s hard to get up or out to do my workouts/runs. So I’m not hitting my goal of 5 times a week. Reason 3 because exercising gives me energy.

Last week I didn’t lose or gain any weight, this week I gained 0.4 kg/0.8 lbs. Part of this is also due to the fact that I had two dinners last week. Eating out always gains weight immediately because it’s always more than I’m used too.

So I talked to the hub about it over dinner tonight and he said that I should keep up the exercise because I’ve worked to hard to get the weight off and by not working out I will slowly gain weight again. And he’s right, working out is the most important thing in my weight loss.

So what’s the plan?
1)       Eat less
2)       Stick to the goal of working out 5 times a week but I’ll also be statisfied with 4 times.
3)       Go to bed on time.

What do you do when you’re tired? Do you have any tips for me (not diet-related) how you handle this?

I will catch up on your blogs tomorrow. Tonight ………. I’m tired and want to lie on my couch with a book. I might read the new issue of Runner’s World for inspiration and tomorrow I will go for a run.

 

The Hot 100 – Going out with a bang

Week November 11-November 20:
Lose at least 6 kg / 13 lbs, starting weight 09/23 182.8 lbs.
This week +0.8 lbs, total loss during the hot 100: -4.0

Reduce fat% with 2 points (09/23: 43.3).
Final result at December 31th

Exercise at least 4 times a week with at least 2 runs in a week.
We 11: Nope
Th 12: Nope
Fr 13: Nope
Sa 14: 6K run
Su 15: Nope
Mo 16: Matt Roberts weight loss plan, week 3, training 3
Tu 17: Nope
We 18: 30 Day Shred, level 1, day 8
Th 19: Nope
Fr 20: Nope

Complete the 30 day shred between September 23th and December 31th.
Started on October 2^nd, 8 days finished

Finish 2/3 (=24 workouts, total=36) of Matt Roberts 90 days weight loss plan
Completed 9 out of 24 workouts.

Sleep at least 7 hours a night.
Most of the nights less than 7 hours.

Weight challenge week 47 2009/11/20

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).

Current weight: 81.1 kg (178.8 lbs).

This weeks result: +0.4 kg (+0.8 lbs)
Total loss: – 8.1 kg (17.8 lbs)

Fat percentage: 42.8 (last week 43.0)
Muscles percentage: 29.7 (last week 29.7)
BMI: 27.1 (last week 27.0)

Gained this week, had two dinners and less exercise so that explains it all.

Dutch girl gets healthy plan:

Why?
For the rest of my life I want to be healthy, have a good figure and be fit and am finally prepared to make sacrifices for this goal and workout regularly. By working out I want to achieve: lose fat, gain muscles, get a lower a heart rate during runs and run faster.

Ways to get there
Eat healthy.
Write down everything I eat, starting November 16^th for 6 months.
Workout at least 5 times a week.

How to keep motivated
Set short- and long-term goals.
See workouts as fun.
Look at working out and eating healthy as “want to” and not as a  “must to”
Reading blogs/magazines about eating healthy, working out and running.
Think positive!

Short-term goals

Weight:
82 kg/180.7 lbs -> 10/15/2009
81 kg/178.5 lbs -> 11/05/2009
80 kg/176.3 lbs
79 kg/174.1 lbs
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

Running goals:
Run a 5K < 35 minutes
Run a 5K < 32 minutes
Run a 5K in about 30 minutes

Run a 10K < 1.15
Run a 10K < 1.10
Run a 10K < 1.05
Run a 10K in about 1.00

Runs 2009:
09/27/2009: Singelloop Utrecht, 10K -> time 01:19:35
11/01/2009: Maple leaf cross loop, Hilversum, 6K -> time 46:42
11/28/2009: St. Nicolaasloop, Bunschoten, 5K
12/31/2009: Sylvestercross, Soest, ?K

Exercise challenges:
10/02/2009: 30 day Shred -> 8 days completed.
10/12/2009: Matt Roberts 90 days weight loss plan -> 9 out of 36 workouts completed.

After shred: Finish all 20 workouts of the EA Sports Active 30 day challenge, level hard.
After MR 90 days weight loss plan: Matt Roberts 90 days fitness plan

Long-term goals

Weight:
75 kg/165 lbs
70 kg/154 lbs = goal

Runs 2010:
04/18/2010: Nike Ladies Run, Hilversum, 10K
05/15/2010: Marikenloop, Nijmegen, 10K

Running training:
Start training for 15K (but only if I run a 10K in about 1.00)
Run a 15K run
Start training for ½ marathon  (but only if I run a 10K in about 1.30)
Run a ½ marathon

Fat percentage:
< 40%
< 35%
< 30%
27% = goal

Muscle percentage:
> 30
> 35
> 40
> 43 = goal

 

A day in my life: Wednesday November 18th 2009 2009/11/18

Exercise:
Monday I went to the gym straight from work and did Matt Roberts weight loss plan. Have 3 more workouts to go before I can go to the next level.

Yesterday no exercise, had an appointment.

Today I had plans to go for a run but there has been a southwester storm all day with force 8 to 9. Even though I like a bit of wind while I’m running this was too much. Nearly blew out of my pants while walking Roussy. So instead I did day 8 of the 30 Day Shred.

What’s for dinner:
Monday we had sauerkraut with mashed potatoes.

Yesterday a dinner with my management team. I didn’t take pictures because none of them knows I’m blogging and I want to keep it that way. We had a menu so I’ve had something with halibut for starters, something with fresh tuna in between and something with tenderloin as a main course. For dessert a small mousse of blueberries with a little bit of icecream made of white chocolate, I found that too sweet.

Tonight we had naan bread filled with hummus, chicken brest and mangosalsa.

Thoughts:
So yesterday was a goodbye dinner for our Buying Director who’s got a new job in our company. I’ve been working with him all the 7 years I’m working there and we can get along together very well.

As there was no budget for an assistant in his new job he asked our Managing Director whose my boss if I could keep working for him and I could. It’s busy but I’m happy we can still work together.

So at the dinner we gave him some bottles of wine we bought with the other managers and he had a thank you word for everybody. He saved me for last and he said so much sweet things, I was totally blushing. He said that at a job like his it’s important that your wife supports you but that a good secretary is important too and that I helped him in so many ways especially in busy times and that he was/is happy to work with me. It made my day I can tell you that.

While changing my lifestyle by eating more healthy, losing weight slowly and workout more I was getting bored with my haircut. I’ve been styling my hair the same for many years now and as the new me is getting more and more confident I decided to cut it. My hairdresser cut half of it off today. I’m very happy with the result. So here’s the new me …

Itunes shuffle playing right now:
Stevie Wonder – For once in my life

Positive today:
Had my hair done: happy with the result

Daily Tip/Quote:
It’s not who you are that holds you back, it’s who you think you’re not.
Author Unknown

A day in my life: Sunday November 15th 2009 2009/11/15

Health week 46:

Goal 1 (lose weight every week):
Weight result November 12^th: No gain and no loss: stayed the same.

Goal 2 (eat healthy every day):
Monday: Purple day (did exercise, not so healthy in eating department)
Tuesday: Purple (no exercise, eating healthy)
Wednesday: Purple (no exercise, eating healthy)
Thursday: Orange (no exercise, eating not to healthy)
Friday: Purple (no exercise, eating healthy)
Saturday:  Purple (did exercise, eating not to healthy)
Sunday: Purple (no exercise, eating healthy)

Goal 3 (work-out 5 times a week):
Monday: Matt Roberts weight loss plan, week 3, training 2
Tuesday: -Wednesday: -
Thursday: -
Friday:  -
Saturday: 6K run
Sunday: -

I have worked out these goals in writing and hang it up next to my computer in my “office” at home. This way I can look at it every day and remind myself of my goals.

Starting Monday I will write down everything I eat for the next 6 months. Within these 6 months I should reach my goal weight. For this purpose I bought a Diet log online. Here’s how a page and a weekly summary page look like. I’ve checked and for those of you who are interested: you can buy it at Amazon.com. Even though I’m going to write everything down this doesn’t mean I’m going to count calories or diet. It’s a tool for me to evaluate every week where I went wrong and where I did great where it comes to healthy eating.

The diary also has space to write down your goals for the week and you can add a daily goal.

Goals week 47:
1)       Don’t have a dessert at the 2 dinners out I have this week.
2)       Eat only 1 piece of pie at R.’s birthday.
3)       Workout 5 times

Exercise:
I did go for a run yesterday afternoon. There was a lot of strong wind but it was dry and sometimes even sunny. It was lovely to run outside. I ran 6K and during my run I didn’t think I was very fast (also due to the wind) but when I finished and looked at my watch it seemed I’ve beaten my own PR on the 6K with 30 seconds to 43.31 so I was very happy.

Didn’t do anything today so this makes that I’ve had only 2 workouts this week. Well what’s done is done and I probably needed some rest. Next week I’ll just pick it up again, starting by going to the gym tomorrow.

What’s for dinner:
Yesterday we ate bread and I’ve made a toasted ham and cheese sandwich.

Sunday smoothie:
Pineapple, blueberries, pineapple juice and low fat yoghurt.

Today a simple dinner of mushroom soup with bread.

Thoughts:
Some of you asked if I’m hooked to Starbucks now. And even though I love the coffee I’m still hooked to my espresso machine at home which makes great coffee too.

Yesterday evening we went to visit very good friends of ours, another couple (she is one of my best friends) were there too, and it was a very pleasant evening with laughter, talking and drinking wine.
I knew before it was getting late that’s why I took my run Saturday afternoon and it was late. I was in bed at 2.30 am.

I slept in till 9.30 which is very late for me to get up and had a nice relaxing day at home. Next week is going to be busy with two dinners, a meeting outside the office and R.’s birthday coming up so I could use a day of rest in advance.

Did you all have a great weekend?

Itunes shuffle playing right now:
John Travolta and Olivia Newton John – You’re the one that I want

Can’t remember how many times I’ve seen Grease but love it every time I see it again.

Positive today:
Nice relaxing day at home.

Daily Tip/Quote:
Motivation is what gets you started.  Habit is what keeps you going.
Jim Ryun

A day in my life: Friday November 13 2009 2009/11/13

Exercise:

THIS IS A BAD, BAD WEEK SO FAR!

I have had 1 work-out this week so far. Excuses? Too tired and not feeling well but those shouldn’t be excuses. It’s been a while since I had so little exercise in one week and I feeling guilty towards myself. I will and need to run this weekend, hopefully tomorrow and then do Shred on Sunday so I can make up a little for this week.

At least I didn’t gain weight this week, didn’t lose any either but for this week that’s fine.

What’s for dinner:
Yesterday I had a dinner date with one of my best friends K. For starter I’ve had chicken with teriyaki sauce and some vegetables.

Main course was a salad with tenderloin. Both were delicious.

Thoughts:
The surgery on my friend Y. went well, she’s got to go home a few hours after surgery and still has a lot of pain but at least she can rest at home.

Yesterday I had my dinner date with K. We work together and go out for dinner at least twice a year. She’s also my running buddy for runs and we go to at least 1 musical a year together. She’s one of the nicest persons you could ever meet and I’m happy she’s my friend.

After dinner we were at the train station and what catched my eye? STARBUCKS!

In Holland we have two Starbucks stores, one on the airport and one on the train station where we were yesterday. So after reading so much on your blogs about Starbucks I had to had one of course and it was a café latte vanillia: delicious. So it’s a fact: I’ve had my first Starbucks ever.

I’ve told you that a lot of my clothes are getting too big so I’m looking on Ebay to buy a smaller size for a cheap price and last week I found a dress for less than 10 dollar in a smaller size. I’ve worn it yesterday to work and I’ve never had more compliments about my clothes than yesterday. Even before I’ve got the compliments I already felt great in this dress: it fits me perfectly.

Itunes shuffle playing right now:

Queen and George Michael – Somebody to love

Got no feel, I got no rhythm
I just keep losing my beat
I’m OK, I’m alright
I ain’t gonna face no defeat
I just gotta get out of this prison cell
One day (someday) I’m gonna be free, Lord!

Find me somebody to love

Positive today:
It’s weekend!

Daily Tip/Quote:
The dress must not hang on the body but follow its lines.  It must accompany its wearer and when a woman smiles the dress must smile with her.
Madeleine Vionnet

A day in my life: Tuesday November 10 2009 2009/11/10

Week November 1-November 10:
Lose at least 6 kg / 13 lbs, starting weight 09/23 182.8 lbs.
This week -1.7 lbs, total loss during the hot 100: -4.8

Reduce fat% with 2 points (09/23: 43.3).
Final result at December 31th

Exercise at least 4 times a week with at least 2 runs in a week.
Su 1: Maple Leaf Cross run: 6K
Mo 2: Matt Roberts Weight Loss plan: week 3, training 1
Tu 3: No exercise
We 4: Planned to exercise but no energy
Th 5: 6K run
Fr 6:  No exercise
Sa 7: 30 day Shred, level 1, day 7
Su 8: No exercise, body hurts through fall Saturday night
Mo 9: Matt Roberts Weight Loss Plan: week 3, training 2
Tu 10: Planned to exercise but no energy

Complete the 30 day shred between September 23th and December 31th.
Started on October 2^nd, 7 days finished

Finish 2/3 (=24 workouts, total=36) of Matt Roberts 90 days weight loss plan
Completed 8 out of 24 workouts.

Sleep at least 7 hours a night.
Tu 3: no, bad night and went to bed too late.
Su 8: went to bed too late and didn’t sleep well, was awake many times.

Exercise:
After a day of rest I went to the gym yesterday. I really didn’t feel like it because I’m tired since a week or so. But just before I shut down my computer at work I read a tweet from Marcelle in which she said she was going to the gym and I thought “well why don’t I” so I did and felt good afterwards.

However today I’m even more tired, haven’t slept well 2 nights in a row, and I skipped my planned run today. I will do that one tomorrow. Think I’m going to get stuck on 4 workouts this week.

What’s for dinner:
Yesterday I’ve had a steak, unpolished rice and broccoli.

Today whole-weat pasta with chicken, mushrooms, leek and some herbal cream cheese.

Thoughts:
Well my colleague was at work again today and guess what: she had a great weekend and apparently still enjoying it because she hasn’t complained all day so there was no need to say anything today. We’ll see how it goes tomorrow.

Had also an appointment with the dentist for my 6 months check-up. I’m afraid of the dentist because I’ve had so much trouble with my teeth when I was a child. She removed tartar and I still have sensitive teeth: blah!

R. is coming home late tomorrow night so I won’t be seeing him late Thursday night as I will be asleep when he comes home. He will still be sleeping when I go to work on Thursday and I won’t be home for dinner Thursday night as I have a dinner date with one of my best friends K.

I’m worried about my other friend Y. who will have surgery on Thursday. She has a first stage of cervical cancer and they have to remove the bad cells on Thursday. She’s nervous and so am I. Unfortunately we live an hour drive away from each other so it’s difficult to just drop in to give her a hug. Please say a little prayer for her on Thursday, I know I will.

Itunes shuffle playing right now:
Madness – It must be love

I never thought I’d miss you
Half as much as I do
And I never thought I’d feel this way
The way I feel
About you
As soon as I wake up
Every night, every day
I know that it’s you I need
To take the blues away

It must be love, love, love
It must be love, love, love
Nothing more, nothing less
Love is the best

Positive today:
A nice talk with lots of laughs with K.

Daily Tip/Quote:
If suffering brought wisdom, the dentist’s office would be full of luminous ideas.
Mason Cooley

A day in my life: Sunday November 8 2009 2009/11/08

Health week 45:

Goal 1 (lose weight every week):
Weight result November 5^th: -0.8/-1.7 lbs.

Goal 2 (eat healthy every day):
Monday: Pink
Tuesday: Pink
Wednesday: Purple
Thursday: Pink
Friday: Purple
Saturday: Purple
Sunday: Orange

I’ve been thinking what I can do more. My exercise is usually good especially compared to the beginning of this year when I worked out once a week or so. I think I can lose more by portion control, especially at dinner and be aware of what I eat. So I’ve ordered online a food diary which I hope to receive next week. I’ve decided to write down everything I eat and the alcohol I drink. I’m going to evaluate this every Sunday and will have 3 kind of days:

Pink (my favourite colour) day = good day. I only eat healthy food and exercised.
Purple day = okay day. I did eat healthy but didn’t exercise or I didn’t eat completely healthy but did exercise.
Orange day = I’m in trouble. I didn’t eat healthy and I didn’t exercise.

So the goal is to get as much pink days as I can and have as less orange days as possible.

Goal 3 (work-out 5 times a week):
Monday: Matt Roberts weight loss plan, week 3, training 1
Tuesday: -
Wednesday: was supposed to exercise but had no energy.
Thursday: 6K/3.7 miles run in 44 minutes
Friday: -
Saturday: 30 day Shred, level 1, day 7
Sunday: Body hurts so took a day of rest.

Didn’t manage 5 workouts this week.

Exercise:
I’ve decided to change my workouts this weekend cause the weather was bad yesterday. So I did level 1, day 7 of the Shred yesterday. It was though, have forgotten how intense 20 minutes of Jillian is.

At least I had a little training buddy:

Today I was supposed to run 8K but something happened to me last night (see thoughts) and I had to take a day of rest which I hate because the weather was beautiful for an outside run.

What’s for dinner:
Yesterday we ate at my mom’s house, just simple bread.

She bought pastry, it wasn’t healthy but delicious:

Tonight we ate pork tenderloin with pepper sauce, baked potatoes with mushrooms and green beans.

Thoughts:
Well yesterday turned out to be an exciting day for Roussy and us.

First at my mother’s house, there was my sister’s dog: Beau. A scottisch black terrier, always picking on Roussy. Usually nothing happens but yesterday my mom and R. were in the kitchen and so were the 2 dogs. Suddenly we heard Roussy screaming, R. looked at the dogs and Beau was attacking Roussy. At first it seemed she had nothing but when I checked the kitchen floor there was hair on the floor. So after taking a better look at Roussy we saw she was bitten in the nose, it was bleeding a little bit also.

After we arrived out I took Roussy for a walk (that is: I carry her to a field because she can’t walk far anymore). She did what she had to do but kept walking further away from me. So I decided to get her and walked on the grass. When I walked back I stepped on a tree-stump which was very slippery and before I knew it I was falling and landed on my back on the ground with Roussy still in my arms.

At first it seemed I was okay, only wet, but when I came home my leg started hurting. This morning when I got up not only my leg hurt, so did my butt, my back and my left arm so no running for me today. I hope I feel better tomorrow so I can go to the gym after work.

Was that it? No there’s more …. after I got home I went upstairs to change clothes because my skirt was wet and R. let Roussy in the garden because it seemed she still had to do something. He watched her through the window but at one time he was watching at the tv and when he looked back he saw her standing at the pond trying not to fall in. He got the fright of his life and ran outside and was just in time to catch her.

So you can see it was an exciting day for all of us
That’s why we took it easy today, just a nice Sunday at home.

Itunes shuffle playing right now:
Michael Jackson – Gone to soon

Born to amuse, to inspire, to delight
Here one day
Gone one night

Like a sunset
Dying with the rising of the moon
Gone too soon
Gone too soon

Positive today:
Lazy relaxing Sunday at home

Daily Tip/Quote:
People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.
Author Unknown

A day in my life: Friday November 5 2009 2009/11/06

Exercise:
Thursday it rained all morning so I was getting worried: would it ever stop raining. I kept checking the rain radar which is very accurate and it should be dry at 2.15 pm. And it did so I went outside at that time and kept it dry the entire run. I did 6K and set my first PR on this distance: 44 minutes exact.

That’s 2.42 faster than the run on Sunday but I did walk on that one.

Today no exercise, at first I planned to go to the gym after work but I had to go to the vet before 5 pm to get food for Roussy. And I realized that I’ve planned workouts from tomorrow up till Wednesday so that’s 5 days in a row (want to bet if I do all 5 days since you are getting to know me a little bit better now? )

What’s for dinner:
Yesterday we had a piece of pork meat, baked potatoes with a salad.

Tonight I made noodles with beef and pak-choi cabbage. Delicious!

Thoughts:
Thanks for your condolences for my uncle. Tomorrow night my mom and I are going to offer our condolances. We eat at her place first since it is 5 minutes from her house.

Concerning my colleague, my manager won’t be in till Wednesday so I’ll have to do this one on my own. As soon as she starts to talk negative Tuesday I will say something about it, that it’s bothering me and that she has to talk to her manager about this and not to me.

We have an easy weekend, no appointments so I’m really looking forward to it. It seems ages ago since I cross-stitched so I want to do that on Sunday.

R. came home tonight and told me he has to go to France for his work from Monday till Wednesday so I’ll be home alone the first part of the week. He comes home late Wednesday night and I’m having a dinner date with one of my best friends Thursday night so I’m going to see/talk to him late Thursday evening.

Itunes shuffle playing right now:
Bruce Springsteen – The Promised land (one of my favourites of him, did you notice already I’m a fan )

I’ve done my best to live the right way
I get up every morning and go to work each day
But your eyes go blind and your blood runs cold
Sometimes I feel so weak I just want to explode
Explode and tear this whole town apart
Take a knife and cut this pain from my heart
Find somebody itching for something to start

The dogs on Main Street howl
’cause they understand
If I could take one moment into my hands
Mister I ain’t a boy, no I’m a man
And I believe in a promised land

Positive today:
Had a great day at work: did a lot and had a nice lunch date

Daily Tip/Quote:
Music is forever; music should grow and mature with you, following you right on up until you die.
Paul Simon

Weight Challenge week 45 2009/11/06

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).
Current weight: 80.7 kg (177.9 lbs).

This weeks result: -0.8 kg (-1.7 lbs)
Total loss: – 8.5 kg (18.7 lbs)

Fat percentage: 43.2 (last week 43.0)
Muscles percentage: 29.1 (last week 29.6)
BMI: 27.0 (last week 27.2)

Great result this week! My goal for November is to get < 80 kg (176.3 lbs). I’ll have 3 dinner dates in the next two weeks so that’s why I take the whole month to get there.

Dutch girl gets healthy plan:

Why?
For the rest of my life I want to be healthy, have a good figure and be fit and am finally prepared to make sacrifices for this goal and workout regularly. By working out I want to achieve: lose fat, gain muscles, get a lower a heart rate during runs and run faster.

Ways to get there
Eat healthy.
Workout at least 5 times a week

How to keep motivated
Set short- and long-term goals.
See workouts as fun.
Look at working out and eating healthy as “want to” and not as a  “must to”
Reading blogs/magazines about eating healthy, working out and running.
Think positive!

Short-term goals

Weight:
82 kg/180.7 lbs -> 10/15/2009
81 kg/178.5 lbs -> 11/05/2009
80 kg/176.3 lbs
79 kg/174.1 lbs
78 kg/171.9 lbs
77 kg/169.7 lbs
76 kg/167.5 lbs

Running:
09/27/2009: Singelloop Utrecht, 10K -> time 01:19:35
11/01/2009: Maple leaf cross loop, Hilversum, 6K -> time 46:42
11/28/2009: St. Nicolaasloop, Bunschoten, 5K
12/31/2009: Sylvestercross, Soest, ?K

Exercise challenges:
10/02/2009: 30 day Shred -> 6 days completed.
10/12/2009: Matt Roberts 90 days weight loss plan -> Complete 7 out of 36 workouts.

After shred: Finish all 20 workouts of the EA Sports Active 30 day challenge, level hard.
After MR 90 days weight loss plan: Matt Roberts 90 days fitness plan

Long-term goals

Weight:
75 kg/165 lbs
70 kg/154 lbs = goal

Running:
04/18/2010: Nike Ladies Run, Hilversum, 10K
05/15/2010: Marikenloop, Nijmegen, 10K

Running training:
Spring 2010: Start training for 15K (but only if I run a 10K under 1.10)
Summer 2010: Run a 15K run
Spring 2011: Start training for ½ marathon
Summer 2011: Run a ½ marathon

Fat percentage:
< 40%
< 35%
< 30%
27% = goal

Muscle percentage:
> 30
> 35
> 40
> 43 = goal