Posts Tagged ‘workout plan’

bilbl_superThis week is bananas for me at school – busy days, and a few events in the evening, too.  Which means several more days waking up at 4:00am to make sure I can fit these workouts in.  It hasn’t been easy waking up that early, but I’ve been doing a decent job of it these past two weeks.

Here’s my workout plan for this week:
Sunday:  20-mile bike ride with a friend
Monday: stair workout (6 rounds up & down of 225 stairs) + 2.41-mile walk in 37:19 w/ mom + swimming/playing in the pool with nieces & sis.
Tuesday: Rest Day
**Wednesday: TIU: Making Waves Routine (elliptical) + TIU: Sunrise Routine (Beach Babe DVD) / PM workout: Sunset Routine
**Thursday: C25K: Week 4, Day 2 + TIU: Ab Workout Playlist + Bikini Booty
Friday: TIU: Biker Babes + TIU: Take Me to the Sea
Saturday: TIU: Pura Vida + long walk with Sofi

**4:15am workouts

I’m going to try to walk Sofi on Wednesday – Friday in addition to these workouts, but it will just depend how the days go.

I’m excited about this workout plan because it’s challenging, yet also doable. I like the variety in my cardio because I think it’s really important, and the TIU toning is really showing up.  In fact, my friend Di said that I look really toned when she saw me on Sunday.  Which means that even though my weight has remained the same, I think I’m losing inches and firming up. Plus, I have a lot of fun creating the photo collages and checking in on Instagram with the TIU community.

This week’s C25K comes with 5 minutes of straight jogging, which is daunting, but I’m going to remember to s-l-o-w it down and just push through.  My legs are never the issue; it’s my breathing that become difficult, so I know that slowing down will really help.  As I mentioned in a previous post, my goal in beginning C25K again is to be able to wog/jog/run the MOOnlight 5K on July 12. Not run/walk, but to run it (however slowly) all the way through.

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You know how in my last post I said I was going to work out despite being sick?  Ya, well, that didn’t happen.  I really wanted to at least try to do the DVDs I have at home, but I was just too weary/congested to do it.  When you only have one clear nostril, breathing is rather difficult, let alone adding working out into the mix. Plus, I had all of the other awful cold symptoms.

Today I’m feeling a bit better.  Or really, the medicine I’m taking is masking my symptoms a bit better, because I know that I’m still really sick.  Yesterday I was feeling decent until around 4pm when the medicine completely wore off and I was miserable.  So as soon as I finish typing this post, I’m headed to the store for some more cold medicine and supplies.

My hope is that if I can just keep my breathing normal and stop my nose from running, I can fit in a 20 minute workout and then take Sofi for a quick walk.  At least I’ll get my blood pumping and get moving.  I need to do something.

The nice thing is that the scale is being friendly even though I haven’t worked out since Monday (marathon cleaning counts as a workout – I burned a TON of  calories).  I’m down another 1.8 for a total of 7 lbs in a week and a half.  Not bad at all.

The revised workout plan for the next week or so is:

  • Thursday, 1/5: workout DVD; walk Sofi
  • Friday, 1/6: workout DVD; walk Sofi
  • Saturday, 1/7: Yin yoga ; walk Sofi (no Zumba – I’m not up for it and the teacher that I love isn’t teaching it this weekend anyway)
  • Sunday, 1/8: Bikram yoga (I’ll sweat these germs out of me!!); walk Sofi
  • Monday,1/9: gym time (elliptical/stationary bike); walk Sofi
  • Tuesday,1/10: workout DVD; walk Sofi
  • Wednesday, 1/11: Aqua Aerobics; walk Sofi
  • Thursday, 1/12: Odissi Indian Temple Dance class (offered at Breathe yoga; I’m looking forward to trying this one!); walk Sofi
  • Friday, 1/13: Anusara Inspired yoga; walk Sofi
  • Saturday, 1/14: Zumba; yoga basics; walk Sofi
  • Sunday,1/15: Rest day; walk Sofi

OK, so that’s quite a list, and while it may seem ambitious, I know that it’s doable if I just put being sick aside.  I may still be sick, but I can ignore it for the hour or so I workout.  As you can see, I like to keep my workouts varied.  I think doing a lot of different kinds of exercise really helps me from getting bored and it keeps my body guessing.  Win win.

What workouts have you been doing recently?

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The detox that I was doing yesterday?  Ya, it was sort of a bust.

I started off well, alternating between the holiday juice and the lemon water.  And then around 1pm I went to my sister’s house for something and she was heating up some food, and it smelled amazing, and my stomach started growling, and so I had some BC food with a string cheese.  Not too bad.  But then I couldn’t get past the hungry feeling and I ate a blueberry oat muffin with Irish butter at my sister’s house (she even asked me if I was sure that I wanted it), and I was gave into the temptation and ate it.  And then I felt like a failure.

But I plugged everything into MyFitnessPal and realized that I’d only consumed a total of 764 calories, even with the butter and muffin, so all hope was not lost.  Then I took Sofi on a long walk at a good pace to counteract the calories even more.  I still felt disappointed in myself for not being strong enough to stick with the detox.  I had a sort of desperate feeling about the need to lose the rest of this weight.

I started thinking about how I could lose the weight as quickly as possible, and then I realized that I really just needed to go back to basics.  To eat well (with Phase 2 of my plan) and exercise more.  The exercise is the bit that I’ve been slacking on because of this cold (which is still lingering).  But if I keep waiting for this cold to end, I may never get back to working out.

So I told myself that it didn’t matter if I sniffled, coughed, or had to blow my nose throughout the time, I am going to workout beginning today (Saturday) the way that I know I need to in order to lose weight.  I know that cardio is the way that I’m going to bump up the weight loss, and it’s time to get to it. Realizing that I have complete control over how quickly I lose this weight really calmed me down.  I know what I need to do, and now I need to do it.

Last night I ate a small dinner and counted every calorie in MFP.  And I felt good about the day.  Even though I didn’t stick with the detox, I still kept my calories under 1200, and I had a good day.  I may revisit the detox in the near future, but I just have to stay away from any tempting smells.

I woke up this morning to a 1.8 lb loss, which was good.  Great, in fact.  And I’m bound and determined for that scale to keep showing downward momentum from here on out.  So, here’s the workout plan for this week:

Saturday, 11/26: Biggest Loser Boot Camp DVD (60 minutes)
Sunday, 11/27: Wii Zumba (60 minutes)
Monday, 11/28: Zumba class @ the gym (60 minutes)
Tuesday, 11/29: Elliptical (35 minutes)
Wednesday, 11/30: Aqua Aerobics (60 minutes)
Thursday, 12/1: Stationary Bike (35 minutes)
Friday, 12/2: Off

Most of these days I’ll also go on a 30 minute walk with Sofi.

I’m looking forward to getting back to getting in some more intense workouts.  I love the way I feel about myself when I finish a hard workout, and it’s been far too long since I had that feeling.

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I’m sorry for my lack of posting this past week; it’s been so busy with getting ready for the start of school tomorrow.  But I promise to be back to my regular blogging from here on out.  I missed writing and I had so many ideas to share that I was practically bursting at the seams.

Since tomorrow (Monday) is the first day of school for me, I have been thinking a lot about how I’m going to fit everything into my more complicated, busier schedule.  I don’t want to fall into the common habit of letting my food and exercise go to the wayside as I get into the daily grind of work.  That’s not healthy, nor will it get me to my goals.

Speaking of which, my main goal at the moment is to reach 266 lbs by the beginning of November.  It will be a challenge, but if I stick to my plan, it is definitely achievable.  That way, I will get on the WLS waiting list (which takes about 6 weeks), and I *should* have the surgery sometime between the middle of December to the beginning of January.  What better way to start the new year than with a new body?

Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” ~Pablo Picasso

I love a good plan, and in the days leading up to back to school, I’ve come up with a strong, two-pronged approach  to achieve my goal.

1.  Bella’s Back-to-School Workout Plan

  • On my early-end days (when I have my prep period during the last period of the day), I will leave school 15 minutes before the final bell rings (to avoid the parking lot nightmare) and head straight to the gym.  On these days I’ll do cardio (elliptical, treadmill, or bike) and some core work or strength training.  While the weather is still warm (through October), I may head to the outdoor pool to get in some laps.  Then I’ll get home, take Sofi for a walk, cook and eat dinner, and get on with the rest of my evening.
  • On my full days (or when I have meetings and can’t leave a bit early), I will come home right after school, take Sofi for a walk, and (hopefully) attend a group exercise class (kickboxing, Afro-Belly Boogie, aqua aerobics, spin, or Zumba) at 5:30, 6:30, or 7:30.  Then I’ll come home and eat a light dinner.***

***These are the days that are much more “iffy” for me.  I’m like many of you, I’m sure –  once I get home and start to relax, it becomes increasingly difficult for me to get back out and go workout – unless I’m meeting someone else or I’m extremely motivated.  I know that sometimes I won’t make it to the gym, and that’s ok. Even if I only workout on the early days, I’ll still workout 2-3 weekdays.  Add with the fact that I’ll be walking Sofi for about 30 minutes a day every day, plus my weekend workouts, and I’ll still be moving my body every single day.  And I’ll be getting in more intense workouts 4-5 times a week, which is excellent.  While I’ll strive for intense workouts each day, I also want to be realistic.

2.  Bella’s Back-to-School Eating Plan

From now through the end of August, I’m going to stick to eating 1200-1300 calories per day, focusing on getting in lots of protein.  I’m going to make sure that I cook enjoyable meals and give myself something to look forward to each day (as the therapist recommended).  On the weekends, I’m going to allow myself to eat 1400-1600 calories and factor in at least one scheduled treat (again, as the therapist recommended).  I want to savor the last fruits of summer while keeping my daily food log and making sure everything fits within my calorie budget.  I’m going to write everything down, even if I go a bit overboard, because I want to be accountable and not have any “secret food.”

Beginning September 1st, Monday – Friday: I’m going to do my own version of Medifast.  Instead of spending all the money on Medifast, I am going to use the Premier Nutrition RTD shakes and protein bars from Costco.  I’ve priced them, purchased them, sampled them, and I really like the way they taste.  Plus, they each have 30g of protein, and are very low carb.  Then I’ll have a Lean and Green meal for dinner.  The day will look like this:

Breakfast: protein bar (280 calories)
Break: (only if needed) protein shake (160 calories)
Lunch: protein shake (160 calories)
After school/pre-workout snack: protein shake (160 calories)
Dinner: Lean and Green meal (around 350 calories)
Daily Total: 1000-1100 very low carb calories

On the weekends:I’m going to eat real food for all three meals.  One day will be around 1200 calories, and the other day (with the scheduled treat) will be up to 1500 calories if I feel I need that many.

I know what you’re thinking, “Bella, you just did Medifast, and yes, you lost 30 lbs, but as soon as you started eating real food, you gained 15 lbs of it back.”  While that is true, I didn’t do it this same way before.  The Medifast food didn’t taste as good as these Premier Nutrition products due.  Plus, I was eating Medifast 7 days a week, not giving myself any breaks or anything to “look forward to,” which meant that once I stopped doing it, I went off the wagon.  By including more variety to my meal choices on the weekends and taking away the concept of “off program foods,” I think I’ll be much more successful.

Everyone in the WLS support group that I spoke to was adamant about me “doing whatever I needed to do” to get the weight off and reach the surgeon’s goal requirement.  Following this plan I’ve outlined above, I should be able to get there with no problem by the beginning of November. Plus, I had sort of an Ah-Ha moment when I realized that once the goal weight gets officially recorded by Kaiser, all I have to do is maintain that weight loss for the 6 weeks leading up to surgery. It’s not as daunting to think about it that way.  Even if I gain 3-5 lbs in those 6 weeks that I’m waiting, I can easily take that off right before surgery if I need to.

I’ve thought about each part of this plan carefully and I know that I can do this.  I’m motivated by so many factors, the biggest of which is that I don’t want to enter 2012 in the same spot I am right now.  I want to have turned a corner, met a major goal, and accomplished the beginning of my dreams.

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Once again, it helps me stay on track and accountable if I put my workout plans in writing.  I’ll be tweeting about each of these workouts after I complete them.  (LoseIt automatically tweets it when I enter the activity in, which is nice).

Workout Plans for July 18-23

Monday: UJamFitness* @ 10:30; Swimming
Tuesday:  Spinning* @ 9am
Wednesday: Zumba @ 11am; abs/strength training
Thursday: Trail walk with ST @ 8:30am
Friday: Zumba @ 6pm; abs/strength training
Saturday: Bikram yoga @ 10am
Sunday: Off

*First time I’m trying this class.

And of course, Sofi and I will be going on walks every single day – practice makes perfect!!

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What a terrific weekend I had! This post may seem a bit scattered, but hey, it’s Sunday, and I don’t have to keep it linear if I don’t want to, right?

Yesterday I bought myself these gerbera daisies and I am happy each time I look at them. It’s like having a bit of the summer right inside my house. I haven’t done it in a long time, but buying flowers for myself is a simple way that I can enjoy the beauty of time. These were on sale for $3.99/bunch, and so I got 2 arrangements for $8 – a very reasonable price for a week’s worth of happiness, wouldn’t you say?


This little vase on Lulu’s table makes me smile every time I see it.  I’m going to treat myself to some beautiful bouquets this summer so that I can bring a little joy into everyday.

Today is Father’s Day, and this year my sister and my dad spent the morning just the two of them, rather than our normal, big bbq dinner.  She wanted to make him a special breakfast and spend time one-on-one with him.  She made the most fabulous looking Uova Benedetto (think Eggs Benedict, Italian style: homemade polenta fried, then topped with priscuitto, a poached egg, and pesto sauce).  I thought it was a great way to show my dad how much she appreciates him without spending a ton of money.  And it was right up my dad’s alley – he’s more of a simple pleasures sort of man.  I did get to spend a tiny bit of time with him and wish him a good day.  He and I are going to celebrate Father’s Day and his birthday (which is this weekend) by going to an SF Giants game.  We have amazing seats right behind home plate (I love Stub Hub!).  They were expensive, but my dad is worth every penny, and I know we’re going to have a great day together at the ballpark.  Can’t wait.

Yesterday I had my friend Neeka over for a puppy playdate.  Her cockapoo, Riley, is 5 months old, so he’s the perfect in-between for Sofi and Minnie.  He’s got the full-of-energy puppy giddiness that Sofi loved and he’s the same size as Minnie.  They had an absolutely amazing time together, and I hope we’re able to do it again and again.  (If you want to watch the puppies playing, click here.

The best thing about SBD is that it’s so liveable, even on Phase 1.  Yesterday I served this:


Now, I ask you, does that seem like “diet food?”  The weather’s been warm here, so this was really light and refreshing.  (I also had pretzels for her, just in case this was a veggie overload). Neeka enjoyed it, and so did I.  It’s so nice to be able to hang out with friends again and not feel like I just have to sit there with a glass of water.  I have a lunch coming up on Tuesday with a friend, and I’m not one bit worried about finding something SBD-friendly to eat.  The pitchers are filled with Crystal Light (iced tea and sunburst grapefruit, respectively).

I have quite a few celebrations coming up – my dad’s birthday, my birthday, 4th of July, and yet I’m not worried about a single one because I know that I can easily incorporate this SBD lifestyle.  Luckily I timed it perfectly, and I’ll be one Phase 2 beginning on my dad’s birthday.  Meaning, I’ll be able to have some fruit and grains (if I want to) as well as up to 2 glasses of wine per day.  I will make sure to amp up the activity around those days, just to counteract the fact that I may indulge in more than 2 glasses of wine.

Speaking of which, I’ve been really bad about activity and I don’t know why that is.  I think part of it is the fact that with Sofi here now, I’m  trying to establish a new morning routine.  Because I always do better if I hit the gym in the morning.  That way, it’s done, and if I get more activity in throughout the day, that’s just a bonus.  So I need to commit to exercising this week, to you guys (for accountability) but to myself as well.  Here’s the plan:

Monday – 9am: Aqua aerobics
Tuesday – 6:30pm: Afro-Belly Boogie
Wednesday – 4pm: swimming with my nieces, which will be more like doggie paddling than anything.
Thursday – OFF.  Giants’ game with my dad.  Although we will be walking several city blocks from the train station to the ballpark and vice versa.
Friday – 9am: Aqua
Saturday – 10am: Zumba

Then next week I want to begin introducing weight training into the mix.  I’m thinking that if I get their 30-40 minutes before the classes start, I can do a circuit and then do the cardio.  Because I know that most of the time after the cardio workouts, all I want to do is recover and rest at home.

This afternoon my sister and I were talking and she started asking me all about SBD.  I think she’s seeing how easy it is for me to follow it, and so she’s been inspired. 🙂  She’s going to start tomorrow!  It’s going to be nice to have someone to do it with who lives right next door.  My sister said she wants to lose about 80 pounds, and when we crunched some numbers, she could very conceivably lose the weight by April.  I’m so happy that she’s starting to put herself first.  She’s really blossoming lately – she had her hair done the other day, had her curls blown out for the first time ever, and is starting to wear really cute outfits to work.  I think the heaviness has lifted and now that her divorce will be finalized soon, she’s feeling happier.  I’m so glad for her.

I’ll end the post on a really positive note…this morning I peeked at the scale and I’ve lost a very impressive amount of weight this week! 5.8 lbs since beginning SBD last Monday!  Wednesday’s weigh in should be great.

How was your weekend? What was the highlight?

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