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: Sunday November 1 2009
Exercise:
I did it! I ran my 6K today. It was though, it was hard but it was so much fun too!
It was in the woods, I’ve never run in the woods before. There were two really big hillswhich I had to take twice, I couldn’t run to the top so I walked and there were lots of lower hills. I even had to jump over a big piece of wood. My time was 46.42 (at 3K 22.30), a bit slower than I have planned but I hadn’t expect such big hills and there was a lot of wind. It stayed dry till about 10 minutes before my finish, it then started to rain very hard so I ran a little bit faster then.
I already know I want to do this next year again and then try to improve my time.
Before the start:
Start:
Action picture:
At 3K:
Finish:
The Hot 100 – Going out with a bang
Week October 22-October 31:
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: -3.1
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.
Th 22: Running 5K
Fr 23: No exercise
Sa 24: Running 6.3K
Su 25: Matt Roberts weight loss plan week 2, training 2
Mo 26: Matt Roberts weight loss plan week 2, training 3
Tu 27: No exercise
We 28: No exercise, home late after work
Th 29: No exercise, home late after work
Fr 30: Running, Intervaltraining.
Sa 31: Housekeeping, gardening
Complete the 30 day shred between September 23th and December 31th.
Started on October 2nd, 6 days finished
Finish 2/3 (=24 workouts, total=36) of Matt Roberts 90 days weight loss plan
Completed 6 out of 24 workouts.
Sleep at least 7 hours a night.
Yes, got 7 hours every night, sometimes more.
What’s for dinner:
Yesterday I’ve made a sandwich with rocket salad, tomato, egg and fricandeau.
For snacking we had some cheese and some piece of saucage meat.
Sunday smoothie (yes it’s back, I still make one every sunday but forget to make the picture):
pineapple, forest fruits, a bit of low-fat yoghurt and pineapple juice.
Thoughts:
Yesterday I did my housekeeping and we made the garden ready for winter, trimed where necessary. We had a quiet night at home. R. was watching tv, I was making some Japanese puzzles and did some reading.
Today has been all about the 6K run, as soon as we got home I made hot tea for the both of us and had a piece of chocolate with it, I really thought I deserved that.
Tomorrow is the start of my new set goals till Christmas. So that means lots of working out, eating healthy and lose some weight.
Itunes shuffle playing right now:
Bruce Springsteen – Born to run
Positive today:
Ran the Maple Leaf Cross
A day in my life: Monday August 31th 2009
Health:
Today was a good day: ate my fruits and veggies, drank enough water.
Saturday I ate a bit too much at the bbq and yesterday we had an unhealthy buffet but I didn’t eat too much of it.
Exercise:
Yesterday my running training was: 1 hour and 5 minutes. Before I started I said to myself: you can run 45 minutes at least. When your tired after those 45 minutes you can walk for a few minutes. But it wasn’t necessary. I ran the whole 65 minutes!
Today is probably the last hot day of this summer. So I’m planning to do my interval run of this week in about half an hour or so and hopefully it’s not too hot anymore than. Can’t go much later because it’s getting dark earlier nowadays.
What’s for dinner:
Sunday smoothie: raspberries, bananas and cranberry juice.
Today we had a piece of meat, potatoes and a salad of green beans, cherry tomatoes and a red onion.
Thoughts:
The weekend was fun. BBQ at my mother’s house was pleasant. So was the birthday party yesterday with the inlaws. We got to bed early because today was our first workday after two weeks vacation.
Even though I didn’t feel much like working again, it was nice to see my colleagues again. Had about 235 emails which I had to read but I finished them today. The rest of this year is going to be busy but I don’t mind that, rather busy than waiting till it’s time to go home because you have nothing to do.
Positive today:
My EA Sports Active arrived today.
Daily Tip/Quote:
Life is either a daring adventure or nothing.
Helen Keller
A day in my life: Sunday August 23th 2009
Health:
I bought some summer fruits yesterday: cherries and peaches. Still eating not enough fruit at this moment.
Exercise:
Yesterday morning I took a Pilates class. It’s funny that at the first part of the class my legs don’t cooperate because most of the times I had a run the day before the Pilates class and by the end of the class they are much pliable. I enjoy Pilates, it’s a good workout besides the running because it strengthen my flexibility and make me pliable.
Today I have a day of rest. For the last 9 days I’ve been exercising or housekeeping every day so I deserved the rest, don’t you think? 
What’s for dinner:
No pictures of dinner, it wasn’t all that exciting the last few days. Friday I eat French fries with a snack, yesterday we ate bread for dinner and today is going to be a simple vegetable soup with bread.
Sunday smoothie:
A mango, a handful of strawberries, ¼ of a pineapple, some low-fat yoghurt and pineapple juice.
Thoughts:
We didn’t go to the race yesterday. My brother-in-law who was going to race too had an accident Friday night at the circuit. It looked serious and he was taken to the hospital immediately. R. was there when it happened and he waited at the circuit with my nieces till my brother-in-law and his wife got back from the hospital. His collarbone is dislocated. His bike was damaged. So everybody packed his stuff together and no one felt like racing much Saturday.
So change of plans and we decided to go to the movies yesterday evening. We finally went to see Harry Potter and the halfblood Prince. I’m a hugh fan of the Harry Potter books and of the movies made of it, even though the books are so much better than the movies.
Today is a lazy day, the weather is nice, sunny and not too hot so I’m going to spend a lazy afternoon in my garden.
I did give myself a gift for exercising so much lately: a trial subscription to Runner’s World and to Health & Fitness Magazine.
I also pre-ordered the new cook book of Jamie Oliver, don’t know if you know him? But I love his cook books, I have all of them. His newest book is called Jamie’s America and it’s getting out mid October.
Positive today:
Enjoying a lazy Sunday.
Daily Tip/Quote:
You know you’ve read a good book when you turn the last page and feel a little as if you have lost a friend. ~Paul Sweeney
A day in my life: Monday August 10th 2009
Health:
I’m still fighting to lose the weight I’ve gained Thursday night at the tapas night. Every time I have a dinner or something else where I eat more than I usually do, I’m gaining weight. I only have to look at food and I’ve gained it seems.
Exercise:
Yesterday morning I did another 50 minute run and a bit faster than last week.
4 more weeks and my 10K training is finished, in 6 weeks I have my first 10K run so I’m ready in time. Every training I feel more confident about myself and I know I’m going to finish the 10K in September.
To keep running after this run I planned four more races, one on November 1st, this is a 6K run which is in the woods with lots of hills. I’m not used to that so it’s a challenge. The second one is a 10K run in my hometown, start is 5 minutes from my house. The third is a 10K run in the woods nearby the village I grew up and the area there is beautiful. And the last one is the Nike Ladies City Run in April.
I want to do two more races between January and April. In May there’s another run in my village which I want to do also.
Today I had a lunchwalk with my colleague and girlfriend K. for 30 minutes.
I did my intervaltraining immediate after work, before dinner and it went terrible. I didn’t finish the training completely: it was too hot, my legs weren’t cooperating and I couldn’t get my breathing under control. So I did only 2.7 km/1.7 miles in 21 minutes.
What’s for dinner:
Sunday smoothie: I forgot to make a picture but it was a smoothie of strawberries, nectarines and orange juice and it was delicious.
Yesterday I made chicken soup which we ate with bread. For dessert a bit of ice cream.
Today I filled a bread with minced meat, bacon, onions, salad and tomatoes. It tasted very well.
Thoughts:
Yesterday was a relaxing day. After my morning run I made a meal plan what I always do on Sunday. And I’ve been working on one of my cross stitching works. Cross stitching is one of my hobbies. I don’t like to work at the same work the whole time so I have 11 works on which I’m working right now. It’s a lot I know and I probably will be working on it for years and years but that doesn’t matter: I’ve got the time. Yesterday I worked on this one:
Today was a working day, I had a lot to talk about with K. whom I didn’t see for 3 weeks. She returned to work today after a vacation in Washington and New York. And I’ve been running as said before. Tonight I’m going to watch Private Practice. They’re airing two episodes. We are somewhere halfway season 2, we’re always behind compared to the US.
Positive today was:
Talking to K. again, I missed her!
Daily Tip/Quote:
A man can fail many times, but he isn’t a failure until he begins to blame somebody else.
Steve Prefontaine
A day in my life: Monday August 3th 2009
Health:
Yesterday I had some chocolate and biscuits at my afternoon tea and a delicious dessert of too many calories. Today back to normal: eat my fruit and veggies and did my exercise.
Exercise:
Yesterday I’ve been to power yoga. Had done it once about two years ago and my plan was to pick it up from here. But I didn’t like it, I like Pilates more than this. So I’ve decided to add an extra Pilates training in my two-week schedule and replace this power yoga class with a fitness/cardio training.
This morning I got up a bit earlier than I’m used to and did my run for today before I went to work at 6.30 am. Reason is that it’s going to be hot here in Holland this week and I wanted to see if walking at this hour feels right for me so I can do it more often and it did. I might keep this up the rest of the summer.
Training result week 31: 5 workouts, total time 3 hours 44 minutes, calories burned 1.695.
Training result July: 11 workouts, total time 6 hours 33 minutes, calories burned 4.122.
What’s for dinner:
Sunday smoothie: made a smoothie yesterday of 2 oranges, ½ pineapple, juice of 1 lime and approx. 3 fl.oz of orange juice.
Sunday dinner: Vegetable soup with bread.
Dessert: see picture, I’ve used mascarpone (Italian cheese), whipped cream, sugar, biscuits and summer fruits as raspberry, red currents and blackberries.
Today I’ve made cannelloni filled with spinach, garlic and ricotta.
Thoughts:
It might look like I don’t have a social life but in the summer I don’t have many appointments: everyone is on a holiday, one of the reasons I don’t like summer that much. Fortunately a friend of mine asked of I and some other friends want to come to dinner next Thursday so I said yes. Looking forward to it.
Work is quiet, every day I’ve got less work to do. I’m glad I’m having a two week holiday in two weeks. When I return to work after that it should be busier.
Positive today was:
Did a morning runbefore work for the first time.
Daily Tip/Quote:
I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.
Alberto Salazar, three-time winner of the NYC marathon.
Sunday smoothie (week 28)
Every Sundaymorning I try to make a smoothie for breakfast. I usually eat not enough fruit over the weekend and with a smoothie I get the fruit I need on daily basis.
Smoothie of today (for 2 glasses):
3 peaches or nectarines
2 banana’s
1.5 dl (approx 5.28 fl. oz) applejuice
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