Friday, November 14, 2008

Super light cardio and lower body toning.

Well today was my first day back on the treadmill. It was only for 15 mins and the highest speed was 3.5 mph at a 3% incline. My knee did well with this pace. The back of my knee started to hurt just for a bit, so I backed off of the incline. Most of the time I kept it flat or at an 1% incline.  Along with my walk I did a some punching and jabbing from Kenpo X (no kicks or twist)  and then did the lower body portion of Cathe's Butts and Guts dvd with ankle weights. This was great, it really gave me a good leg workout which was much needed as I have not been doing any leg work because of my knee. 

 I did not burn hardly any calories today, I could not get my HR up. I even used my weighted hand gloves walking and during Kenpo but I just could not get my heart to really start pumping and burning those calories.  It is ok, at least I got out there and was able to walk!! That is a blessing for me as I was so worried it would be so long before I could hit the treadmill again. I am icing my knee as we speak and so far it feels ok. I will do another 15 mins of walking tomorrow along with some Yoga  and maybe if the swelling continues to go down I can increase my time on the treadmill to 20 mins by Monday, if not, then I will rest my knee a bit longer.  

Part of Kenpo X with 15 min treadmill walk followed by Cathe Butts and Guts floor work - 
Total time -  62 mins 
Calories burned -  175
AHR - 90/47%  MHR - 122/64%

Daily Goals - 
Drink 20 oz of water before breakfast - done
Take all supplements and vitamins - done 
Drink at least 128 oz of water - done 
Stay within daily caloric range - done 
Ice knee 4 to 5 times a day - done 
Knee stretches - done 

Daily Intake - 
Calories consumed - 1,216 - 
Protein - 34%
Fat - 17%
Carbs - 49% 

Meal 1 - 20 oz of water. 5 egg whites scrambled with 1/2 cup of shredded chicken breast and 1/2 cup of grilled vegetables. Side of ketchup and 1 cup of Chi tea with skim milk.  

Meal 2 - 1 cup of homemade Chicken and brown rice soup. 1 cup of decaf black tea with lemon. 20 oz of water. 

Meal 3 - 1/2 scoop of protein powder, 1/2 cup of frozen strawberries and 1/2 cup of muesli cooked. 20 oz of water. 

Meal 5 -  3.5 oz of grilled chicken breast with 2 tbsp of red curry paste, garlic and onions sautéed with 1 cup of cabbage and 1 cup of broccoli. 20 oz of water.  

Meal 6 - 1/2 cup of muesli, 1/2 apple and 1/4 cup of plain yogurt with 1 tsp. of fruit sweetener. 20 oz of water. 

Meal 7 - Late night movie snack! :) 2 cups of decaf black tea with lemon. 2 cups of popcorn.


Dee said...

Keep it at this pace, and you will get there. Don't get discouraged. You are doing great. You are so disciplined. I like to see what all you are eating everyday. It gives me some ideas.

B said...

take it slow - I have had to remove myself many times from the gym because of my messed up leg - the body needs rest sometimes dont ignore that as long as you keep your diet clean it's all good!

dianemary126 said...

hi there :)

i am sorry you are suffering knee pain- my knees bother me sometimes too...i hope it feels better for you quick!

just ease back into working out and of course listen to your body- keep up the great work & you will reach your goal in no time! =)

CC said...

I need to learn from you! I think its FANTASTIC that you stuck with it and focused on building your upperbody even though you weren't burning tons of calories. I need to work on that - moderation.

As always, your my inspiration! Happy weekend!

Jen's Journey said...

Thank you guys for your encouragement, it means the world to me!

I will keep pressing on!!