A day in my life: Wednesday December 23th 2009
Thoughts:
Ladies and gentlemen: I’ve got it! My Garmin arrived today and I’m so happy with it. I will read and learn about it’s options tonight or tomorrow so I can use it next time I go running. In the gym I will still be using my Polar heart rate watch. My Garmin is for running.
This afternoon at 2 pm my vacation started. I’ll start working again on January 4th and I’m really looking forward to my days off. We don’t have many plans but work has been busy lately and my latest holiday was a week in July so I can really use some time off.
Tomorrow I have to clean my house and pick up my orders. First Christmas Day my mother is coming to us and I’m cooking dinner for the three of us. Second Christmas Day we are going for coffee to my mother in law in the morning and spend the rest of the day at home and have dinner together. In Holland we don’t really celebrate Christmas Eve but we have two days of Christmas.
Exercise:
Finally it’s not snowing anymore and it’s not freezing anymore during daytime so today I went running outside. It was very cold but I love being out there again. I didn’t run for distance or time just for the running itself. I had to walk sometimes because the road was slippery but overall most roads are clean. I ran 4.38 K/2.7 miles in 32:32 and felt great when I returned home.
The Ultimate Diet Log:
Research Report: It’s never too late to adopt healthy habits. In one study, adults ages 45 to 64 who started eating five fruits and veggies daily and exercising 2.5 hours per week and who maintained a BMI of 30 or less reduced their death rate 40 percent compared to people with less healthy lifestyles.
Nutrition shocker: Nearly one-third of the calories in a typical American’s diet come from soft drinks, sweets, salty snack foods, alcohol and fruit-flavored drinks.
Workout goals 2010
These are my workout goals for 2010. This year I’m focussing on running faster, strength by weight training and Pilates.
I thought about how many workouts in a week I would do. I thought about 6 but decided I will stay at 5 times a week. I have a 36 hour workweek, a social life and a house that needs to be cleaned. So 5 is a realistic goal for me.
My ultimate goal is to run a half-marathon once but before I can even think about that I have to get faster at my 10K. When I’m faster at my 10K I’ll start a program for a 15K and run a few runs of that distance. Only then I will start training for a half-marathon. My goal is to accomplish that in 2011. This year focus is on running faster and the 15K.
I did set a goal on my total km/miles this year. I started running on March 30th and till today I have run 426 K/265 miles. My goal is to double that in 2010. First because I like a challenge, second I will run 12 months instead of 9 this year and I’m running more K’s/miles now than when I started. So my goal for 2010 is 900 K/560 miles.
I will add a Pilates class once a week. I’ve read (again) an article in the latest Runner’s World that Pilates is a great combination with running. My gym has Pilates classes which I can follow.
I will post an update of my goals every month.
I would like your opinion if you think these are realistic goals for me.
Running goals:
- Goal kilometres/miles in 2010: 900 K / 560 miles.
Total till …. : - Run a 5K < 35 minutes -> 34.06 on 12/13/2009
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
- Start training for a 15K (14 week program, starting around May)
12 months, 12 runs:
In 2010 I want to participate in a run every month.
Run, Distance, Time
January 17, Wintercup Baarn
February
March 28, Zandvoort Circuit Run
April 18, Nike Ladies Run Hilversum, 10K
May 16, Marikenloop Nijmegen, 10K
June
July 3, Olde Wierdenloop Opende, 10.3K
August
September Singelloop Utrecht or Bridge to Bridge Arnhem
October
November
December
Strength training:
- Pilates, 1 class a week.
- Strength:
Finish the Matt Roberts Weight Loss Plan
13 out of 36 workouts completed. After finishing this choose one of his other fitness plans:
- Bikini program
- Upper body for woman
- Perfect legs
- Strength programs for shoulders, arms, chest, back and legs
- General condition program for woman - Home workouts:
When I don’t have enough time to go to the gym or go running I will do a workout of the Shred or at the WII (Active Sports). I still want to complete the Shred program but it’s not my priority. That’s all of the above mentioned workouts.
Shred: 10 days completed.
WII Active Sports: haven’t started yet.
I will be back blogging on Sunday so I’m wishing all of you a Merry Christmas surrounded by your loved ones.
A day in my life: Monday December 14th 2009
Health week 50:
Goal 1 (lose weight every week):
Weight result December 10th:..-0.5 kg/-1.1 lbs.
Current weight: 80 kg / 176.3 lbs.
Goal 2 (eat healthy every day):
Weight Watchers daily points: 29
Free points: 49
Earned active points: 11
Monday: 26,5 points
Tuesday: 28 points
Wednesday: 28 points
Thursday: 28.5 points
Friday: 34.5 points (had 2 glasses of wine)
Saturday: 44 points (normal points 29,5 the rest was snack/wine)
Sunday: 36 points (again the wine)
Remaining free points: 14,5
Used active points: 0
At least I’m making progress in the weekend, last week I had 1 point left, this week 14,5 but I can do much better. I enter my weight on the WW site on Monday morning and due to my weight this week I’ve been cut back on my free points, it’s now 42 instead of 49 a week.
Goal 3 (work-out 5 times a week):
Monday: Lunchwalk for 30 minutes, Matt Roberts weight loss plan, week 4, training 3, 52:36
Tuesday: Rest (doctor’s orders)
Wednesday: Rest (doctor’s orders)
Thursday: Rest (had to do weekly grocery shopping)
Friday: -
Saturday: -
Sunday: 5K run in 34.04
Goals week 50:
1) Workout 5 times -> no, just two times.
2) Eat max. 29 points a day on weekdays -> almost except Friday
3) Get 7 hours sleep a night -> no not at the first half of the week.
Thoughts:
Amanda, Syl and Mel thanks for the response to the Garmin. I will definitely go buy one as soon as I get my salary next week. I totally deserve it 
Today it was back to work but after today I only have to work 3 whole days and 3 half days and then I’m having vacation till January 4th. I am really looking forward to that. My plans are to exercise as much as I can between Christmas and New Year. I’ve gained 0.5 kg/1.1 lbs over the weekend which probably is gone tomorrow morning but I’m starting to get worried about the holidays. I don’t want to gain much after all my hard work of the last months. Those 3 holidays aren’t worth that eating-wise.
Exercise:
I hadn’t planned to go running yesterday but the weather was perfect: 5C (41 F), clear blue sky, sunshine and not too much wind so I decided to run 5K (3.1 miles). And what a 5K it became: I’ve reached my first goal for the 5K: run it within 35 minutes and I did it in 34.06.
My next goal is run it within 32 minutes. When I started running in March I had to carry 6 kg/13 lbs. extra weight with me and I’m sure running without this makes me faster also. Imagine what I can run when I’ve reached my goal weight, I can’t hardly wait to see for myself 
I also bought some running gloves tonight online as the temperatures are dropping below 0C for the next two weeks.
Today I did a short home work-out: 30 Day Shred. I finished the 10 days of level 1 today so I’m ready for level 2 now. And I’ve had a lunchwalk of 30 minutes with my best friend K.
What’s for dinner:
Yesterday I made a stew of beef, sweet potatoes, leek, onions with cinnamon and honey.
Today kale with mashed potatoes.
The Ultimate Diet Log:
Fitness factoid: Studies suggest that yoga and meditation can alter your brain, helping you live a calmer life and possibly increasing your immune function. Not only do you feel refreshed after each session, but the sense of calm and happiness build over time.
Quote:: “One cannot think well, love well, sleep well, if one has not dined well”. Virginia Woolf
Positive today:
Only a few days left of working this year.
Daily Tip/Quote:
This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings.
Lauren Fessenden, marathoner
A day in my life: Monday December 7th 2009
Health week 49:
Goal 1 (lose weight every week):
Weight result December 3th:. : -0.8 kg / -1.8 lbs.
Current weight: 80.5 kg / 177.5 lbs
Goal 2 (eat healthy every day):
Weight Watchers daily points: 29
Free points: 49
Earned active points: 25
Monday: 26,5 points
Tuesday: 24 points
Wednesday: 31,5 points
Thursday: 34,5 points
Friday: 29,5 points
Saturday: 56 points
Sunday: 41,5 points
Used free points: 48
Used active points: 0
Goal 3 (work-out 5 times a week):
Monday: Lunchwalk for 30 minutes.
Tuesday: -
Wednesday: 4.5K/2.8 miles run in 30:31 (8.8K /hour, 6.46 /km)
Thursday: -
Friday: -
Saturday: Matt Roberts weight loss plan, week 4, training 2, 1:14
Sunday: 7K/4.3 miles run in 51:30 (8.2K /hour, 7:21 per km)
Goals week 49:
1) Workout 5 times -> no, 4 times
2) Get at least 5 pink days -> not relevant anymore
3) Get 7 hours sleep a night -> done!
Thoughts:
This is how spend our Saturday nights: fire in the fireplace, burn some candles and watch some TV or read. As we both have busy jobs for us spending a quiet Saturday night at home is what we love the most.
My first WW Propoints week is finished. As you can see I had 5 days where I used more than my daily 29 points. I used up a lot of points during the weekend so there is a big improvement to achieve. I had 1 free point left by Sunday night. I like the new program, I enter my daily intake at night because I don’t want to think about food all day. I can evaluate afterwards where I could have made better choices.
I’m having a doctor’s appointment tomorrow afternoon and I’m nervous about it. For birth control I have a IUCD (Mirena) placed. I have had it for 5 years and now it has to be replaced by a new one.
Only 5 years ago putting it in was a nightmare. Because I was frightened by a prick while the speculum was still in me, I closed my legs in a reflex which damaged my inside. I’ve had stomach pain for a few weeks after that. And I passed out afterwards, I think because of the tension before.
So you could probably imagine I’m not looking forward to this tomorrow.
The fact that I only had my period for about 4 times in the past 5 years and my hormones aren’t bothering my anymore is the reason I’m going through this again. Wish me luck!
Exercise:
Yesterday morning my bed was so warm and I didn’t want to go out for a run. First I surfed to Syl of Live, smile, run. She ran a 5K Saturday in the snow and at a very low temperature. You should visit her blog, this woman is amazing! How many of you would go out in that kind of weather and run? I know I wouldn’t.
Anyway: after reading Syl’s story I decided to go running because we hadn’t had snow or a low temperature so no excuses: just go! And it was a good run. I ran 7K/4.3 miles. Weather was dry but again a lot of wind. This seems to become the story of my running life: wind J
Today I went to the gym after work, I had a cardio workout to do from my Matt Roberts plan. I finished level 1 today and will continue with level 2 which exists of 12 workouts (just like level 1).
What’s for dinner:
Yesterday vegetable soup with bread. I often make soup on Sunday’s because I don’t feel much like cooking then.
Today sauerkraut with mashed potatoes and sausage.
The Ultimate Diet Log:
Fitness Factoid: Setting your daily exercise goal in terms of steps, rather than miles or minutes, can help with motivation. In one study, woman instructed to take 10,000 steps per day averaged 10,159 steps, whereas those told to take a 30-minute walk accumulated 8,270 steps.
Quote: “The biggest seller is cookbooks and the second is diet books – how not to eat what you’ve just learned how to cook” – Andy Rooney.
Positive today:
Had a good day at work and a great workout.
Daily Tip/Quote:
Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring.
Jimmy Carter
A day in my life: Thursday December 3rd 2009
Thoughts:
Syl and Tamara asked about the new dress, today I received another one by mail so I show them both. Both are too tight around the waist right now so I have to lose some more weight so they fit well but I want to wear them so that’s a good motivation.
The movie was great, very emotional. I cried a lot especially at the end but almost everybody else in the cinema did.
Tomorrow I have a date with R. We’re going to the theatre. We’re going to see a musical: Joseph and the amazing dreamcoat. I’ve seen it last year in December with K. but it’s such a feel good musical and I think R. will like it too so I bought us tickets for his birthday. Here’s a trailer of the musical.
Exercise:
Yesterday after cleaning my house I decided to run before lunch. I wasn’t completely well but thought I’d give it a try for a short run. I ran 4.5 K/2.8 miles in 30.31. When I entered that on my Dutch site only for running times I was surprised to see this was my fastest run ever: 8.8/km. Yeah!
Today no exercise, I was late again from work.
What’s for dinner:
Yesterday I had dinner at my friend K’s house. Her husband cooked for us and it was delicious. Tenderloin with lots of vegetables and rice. As K. reads my blog I want to compliment the chef again for this delicious meal. Thanks M.!
Today I was in a hurry so we ate a simple pasta.
The Ultimate Diet Log:
Nutrition shocker: The average American adult weighed nearly 25 pounds more in 2002 than in 1960 but was only 1 inch taller, according to the National Center for Health Statistics.
Positive today:
And another great dress which still is too small which makes 2 dresses to keep me motivated.
Daily Tip/Quote:
For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
Ralph Waldo Emerson
A day in my life: Friday November 27th 2009
Thoughts:
I’m preparing to start with the new WW program. I’m not counting anymore now because I want a fresh start with the new program which is probably available online around December 5th.
From that moment on my intention is to follow the WW program strict till I reach my goal weight and after that keep following it for at least three months to stabilize.
I’ve read at some blogs that one are taking it easy till Christmas, to keep the focus of the goals or weight loss. For me I will try to keep on going all the way up to December 31th and continue on January 1st. I’ve had my last difficult meeting of this year yesterday so from now on it still will be busy at work but the pressure is gone till January.
My social life is a bit busy in December and mostly on week days but I will keep on trying to do at least 4 workouts in a week, 5 is better. I have a very unpleasant doctor’s appointment on December 8th which worries me already. I’ll tell you more about it round December 8th. I’m not ill so no worries there.
This weekend is all about taking it easy. Tomorrow there’s a 5K run about 5 minutes walking from my home. I intend to participate but the weather has been very badly these last 3 weeks so I’ll wait till tomorrow and see what the weather’s like before I make my final decision. I haven’t signed up yet, I can do that 30 minutes before start.
Exercise:
Yesterday I was home late from work so no work-out. Today I had planned a work-out but decided to rest as I’ve planned to do this 5K run tomorrow. I did clean my house however.
What’s for dinner:
Yesterday we ate taco’s.
Today I’ve made cheeseburgers. As you can see in my pictures of dinner lately, it’s all not too healthy. I can really improve on that one.
The Ultimate Diet Log:
By the numbers: 135: Percent increase in intake of sweetened beverages in the US in the last 30 years. 38: Percent decrease in milk consumption during the same period. 278: Daily calorie increase due to increase in sweetened beverage consumption.
Food Factoid: Frozen fruits and veggies are just as nutritious as fresh. In fact, because frozen produce is picked at its peak, it can be higher in vitamins than fresh produce shipped from afar.
Best blog award:
I received this award from my neighbour friend from Germany: Marcelle at Marcelle living away.
Thank you my friend.
I’ll pass this on to:
Tamara at One last kick from the cat
Diane at Fit to the finish
Staci at Weight Loss Mama
Lori at Finding Radiance
Amy at Fit and Fabulous after 40
Itunes shuffle playing right now:
Back to memory lane again. This year R. and I visited 2 Bruce Springsteen concerts. 1 in Holland and 1 in Turino Italy in July. At this concert Bruce sang Drive all night, a song he hardly performs live so this was a very special concert to us.
Positive today:
Had the day off.
Daily Tip/Quote:
Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.
Francesca Reigler
A day in my life: Wednesday November 25th 2009
Thoughts:
Okay everybody sit down. Are you sitting?
Well here’s the Dutch girl who said she wouldn’t diet again or follow a program. And guess what …. I’m back at Weight Watchers. After Marcelle told about the new WW program in Germany I looked it up on the Dutch WW site and they will launch it online next week. I think it will help me on my journey to reaching my goal weight.
I’ve been writing down my food intake since last week and reading back it seems my portions are too big and they can be more healthier, especially dinner. So I entered my food since last Monday and yes I’m eating too much and make not enough healthy choices. As I don’t want to be obsessed too much by points I keep writing down my food in my diary and enter it on the site at night. I’m going back to weigh my foods for a while to get focussed on portion sizes again.
WW has been the only program that helped me lose weight in the past, all other diets/programs didn’t work. It’s not a diet to me but a lifestyle and I need their help right now to change my food lifestyle again. I did it once before 10 years ago already and it worked. So .. wish me luck.
Exercise:
No exercise yesterday since I had to had my nails done.
Today I left a bit early from work since it was raining all day and at the end of the afternoon it stopped raining. So I went home, put on my running clothes and went for an interval training of 4K. I did tempo runs of 30 seconds, 1 minute and 1 minute and 30 seconds and then repeated it with jogging in between. It didn’t rain but there was a very strong wind which I don’t mind, I love wind. So I had a very good feeling afterwards, it went very well.
What’s for dinner:
Yesterday some kind of Chinese food (Dutch version).
Today a piece of meat, rösti and carrots with green peas.
The Ultimate Diet Log:
I’ve told you about my food diary. Yesterday I noticed that there’s a tip on every page and I’m going to share it with you. It’s categorized in: research report, nutrition shocker, by the numbers, food factoid, nutrition tip, fitness factoid and a quote so every time I’m blogging I will give you one or more of these things. Maybe it helps you, maybe not. I thought it would be nice to share it with you.
Quote: All happiness depends on a leisurely breakfast, John Gunther.
Research report: In a fast-food study, subjects who ate small meals underestimated the calories by 8 percent. Those who really indulged undershot by 38 percent, guessing that their 1188-calorie meals contained only 675 calories.
Nutrition shocker: A single-serve soft drink in a typical American supermarket is 52 percent larger than a soft drink in a Parisian supermarket.
Subscribbler award:
I received this reward from Kimberley (K_the_Phoenix) Kimberley has Dutch roots and she knows about some things I talk about and she’s a great support to me.
Here are the rules and regulations:
-Each Superior Scribbler must in turn pass the award on to five most deserving bloggers.
-Each Superior Scribbler must link to the author and the name of the blog from whom s/he has received the award.
-Each Superior Scribbler must display the award on his/her blog, and link to The Scholastic Scribe http://scholastic-scribe.blogspot.com/2008/10/200-this-blings-for-you.html which explains the award.
-Each blogger who wins The Superior Scribbler Award must visit this post http://scholastic-scribe.blogspot.com/2008/10/200-this-blings-for-you.html and add his/her name to the Mr Linky List. That way, they’ll be able to keep up-to-date on everyone who receives this prestigious honour.
-Each Superior Scribbler must post these rules on his/her blog.
I would have given the Scribbler to Marcelle http://marchellos-livingaway.blogspot.com/ Syl http://www.livesmilerun.com/ or Tamara http://onelastkick.blogspot.com/ who are all so supportive to me and a motivation for me but they already received it.
So I’ve chosen the following recipients of the Superior Scribbler Award:
Shelley at a fourty-something weight loss journey She is inspirational, sensational, motivational and lost over 100 pounds already.
Amanda at 5 miles 2 empty. Amanda is my running inspiration. I hope one day I run as good as she does.
Kenz at All the weigh. Kenz is such a great person, her posts always make me happy and she’s a Bruce Springsteen fan too.
Bare it all Bare it all I’m ashamed to say I don’t know her name but she bares it all and keeps on going on her journey. I love her blog.
Amy at No to the deuce. I love Amy, she’s got so much humour and loves to cook like I do.
Visit these great girls if you don’t already, they’re absolutely worth it!
Itunes shuffle playing right now:
Back to memory lane, in May R. and I went to Pinkpop, a music festival in Holland where Bruce Springsteen performed. He did one of my favourites “Thunder Road” and did that together with Brandon Flowers of The Killers. It was a great performance.
Positive today:
Back to the weight watchers!
Daily Tip/Quote:
I keep trying to lose weight… but it keeps finding me!
Author Unknown
A day in my life: Monday November 23th 2009
Health week 47:
Goal 1 (lose weight every week):
Weight result November 19th:. : 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 22nd. 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: Sunday November 15th 2009
Health week 46:
Goal 1 (lose weight every week):
Weight result November 12th: 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 5 2009
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
A day in my life: Friday October 30 2009
Health:
So I’ve gained 0.4kg/0.8 lbs. No surprise I saw this coming. I had too much unhealthy stuff to eat last week and although I didn’t overeat, these things always makes me gain weight.
So here’s my November/December plan:
Goal 1:
I will lose some weight every week till Christmas, that’s 8 weeks.
Goal 2:
I have 3 dinner appointments in November so far that leaves 27 days for healthy eating of which Saturday’s will be “snack” days. December will be planned soon as November is over.
Goal 3:
I will exercise 5 times a week. I skip workouts to easily when I don’t have time. Starting November 1st I will find ways to workout 5 times a week.
I will keep track of these three goals in this blog section.
Exercise:
I haven’t been able to workout for three days so I was really looking forward to go running this afternoon. I did an interval training which I haven’t been doing for a few weeks. And boy did I notice that. It was very hard but …. I made it and the weather was beautiful, a bit chilly but sunny: a perfect Autumn day.
Sunday is my 6K rain and the weather forecast is rain. But I prefer rain above hot temperatures so I’m not complaining. I’m looking forward to it.
What’s for dinner:
Wednesday we had sauerkraut with mashed potatoes (no picture).
Yesterday I was home very late so we had some bread with baked eggs.
Tonight we had take away Chinese food. We were supposed to eat that yesterday.
Thoughts:
Work has been crazy these last three days, I haven’t been working out, hardly read any blogs, hardly wrote on my forum, was so tired at night that I didn’t do much more than watch some tv and go to bed early.
Wednesday I was home at 6.15 pm, we had a suppliers day which was a great day but tiring.
Yesterday I had to take notes at a meeting which was supposed to start at 3.30 pm but started at 5.30 pm which meant that I left the office at 7.30 pm, that was a 12 hours working day which luckily doesn’t happen all that often.
Today I left a 2 pm since I worked late yesterday, got my groceries and went for a run. Tonight we’re going to visit my mother-in-law. No specials plans for the weekend.
Itunes shuffle playing right now:
Elvis – If I can dream
Positive today:
Running after three days sitting on my lazy butt.
Daily Tip/Quote:
There aren’t enough days in the weekend.
Rod Schmidt
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