Monday Motivation…
“What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are.” Tony Robbins
I had a great workout today. I am enjoying my new bike! I think it will be good for my knee and it adds more variety to my routine. My thighs are feeling my ride today! I did 10 kms and I worked in some hill/resistance work during the workout. The combination of elliptical, bike and treadmill worked well for me.
We are leaving in 11 days for a trip to London and Paris to celebrate 9 years of marriage! I need to work hard and stay on course so that I can enjoy myself on our trip, well within reason! I need to still watch how many cappuccinos and croissants I have, they add up! Hope everyone has a wonderful start to the month! Only 30 days left in 2008! Make each day count!
Daily goals –
Complete scheduled workout – done.
Drink 20 oz of water before breakfast – did not meet goal.
Stay within my daily caloric range – done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Take all supplements and vitamins – done
Drink 4 – 5 bags of green/white tea a day – done.
Treadmill run/walk, elliptical and bike combo –
Warm up – 5 mins aerobics
Bike – 10 km/6.2 miles with intervals – 16:37 mins
Treadmill and Elliptical – 41 mins walk high speed – 4.7 mph and 15 min run high speed – 5.6 mph
Core work and cool down – 10 mins
Oblique crunches – 50 reps on each side
Crunchy frog (from ABX) – 50 reps
Suitcase cruch – 50 reps
Bicycle crunch – 100 reps
Total time – 72 mins
Calories burned – 702
AHR – 145/76% MHR – 180/94%
Daily Intake –
Calories consumed – 1,564
Protein – 46%
Fat – 19%
Carbs – 36%
Meal 1 – 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple with 1/2 scoop of protein powder and 1 tbsp. of ground flaxseeds. 32 oz of water with 5 green tea bags.
Meal 2 – 3 oz of grilled chicken with bell peppers and onions over raw bok choy with 2 tbsp of fat free sour cream and 2 tbsp of picante sauce. 20 oz of water. 1 egg scrambled with 4 egg whites.
Meal 3 – 15 almonds with 1/2 apple and 20 oz of water.
Meal 4 – 1/2 cup of millet cooked with 1/2 scoop of protein powder. 20 oz of water.
Meal 5 – 7 oz of grilled tilapia and 1/2 cup of grilled zucchini. 40 oz of water.
Meal 6 – 1.5 scoops of protein powder, 1 cup of skim milk and 1/2 cup of frozen blueberries. 20 oz of water.