Monday, July 16, 2012

4 days to go. Feeling encouraged and proud I pressed on.

New totals for July - Day 16
Miles - 64.88
Pushups - 1,950
Squats - 2,587

Quick ST today along with 2 on the treadmill while my little girl took her nap. There is much to do this week but I want to finish strong and get in a few more workouts before we leave. I am very pleased with how my body has responded to my strength training, my diet and the overall changes I am seeing. I am actually looking forward to a new challenge which will start Monday August 6th.

Here are my results from today...

Morning ST - 30:03 mins -

Standard Military Push ups - 5 sets of 20 reps
Two arm bicep curls with sumo squats - 3 sets of 20 reps with 20 lb Db's
Squat Press - 3 sets of 20 reps using a 33 lb...(15 kg) plate
Plank Row - 3 sets of 30 reps with 8 lb Db's
Plank lateral raise - 3 sets of 30 reps with 8 lb Db's
Horizontal Chops with sumo squats - 3 sets of 20 reps with a 33 lb plate

2 Interval sessions on the tread today -

Running intervals - max speed 12.0 kph and walking intervals punching, pressing and curling 5 and 8 lb Db's - 20 mins, 1.55 miles AP 12:54 mm

Walking incline intervals - 10% and 15% - max interval speed - 7.7 kph @ 10% grade - 25 mins, 1.55 miles AP 16:07

Finally, I did 200 cross body mountain climbers ( 100 reps each side) and then I did 100 Bosu ball pushups ( all military). I am happy I was able to get in 3 good workouts today, all of them short....a total of 75 mins but I pushed hard to make the most of every minute.

Nutrition for the day -

Water - 6 liters
M1 - Natural PB with gluten free crackers and 1/4 grapefruit
M2 - 2 hardboiled egg whites and a whey protein shake with strawberries and spinach
M3 - Organic Kefir with ground flaxseeds, sliced almonds and fresh strawberries. Vitamineral Green
M4 - Ground chicken with eggplant, bell peppers, spinach, mushrooms, tomatoes, and hot peppers sautéed together with olive oil and onions. GF rice cake with natural PB

If hungry later on M5 will be ... 2 eggs scrambled with spinach,mushrooms and a whey protein shake made with water.


Daniel said...

keep moving Jen :)
i come from Indonesia
Like your story.. Yes!!
Bookmarks your blog.. Absolutely!!

Rebel Jo said...


Ian G. said...

Hey, I stumbled across your blog a few weeks ago and have been coming back every now and again to review your exercises and diets. I must admit, this is damn impressive! As a graduate student with a bachelors in Kinesiology and currently working on my masters in exercise physiology, I must definitely congratulate you on a job well done! You've lost so much weight while keeping it healthy and you continue to keep it off! Great job! I definitely will be keeping tabs on your page. It's an inspiration to follow in your footsteps. You're workouts and diets give me renewed creativity with mine.

Deborah Saaranen said...

Way to go are DOiNG IT! You're my motivational hero!

I was just wondering your recipe for the apple cider vinegar drink...I've glanced through some of the posts, but haven't found the ratio.

Thanks! Keep up the good work!

Active Mom said...

I have been struggling with weight loss, and general health, you are an inspiration and I can't wait to get results like yours! I'll be back daily!

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Ashley Serpan said...

Very inspiring! Can u email me? I could use some motivational words ....I feel like I'm losing my drive!

Tara G said...

Herregud! i live in Sandnes too :) So glad I came upon this blog 'cause I find there are so many just trying to sell a particular program. I like how you've shared everything here. Would you reckon SparkPeople to help me stay motivated and tone up?

Anonymous said...

I would love to know how you prepare the Apple cider vinegar drink that you take as well. I think I've might have mentioned it on a previous post before, but so far no comment back.

Kelly Rae said...

Hi Jen!

I've just recently found your blog and find it very motivating.

I'm a food addict just beginning my own journey of recovery.

I wanted to add some simple hand weight exercises to my daily workout and am wondering if you have any recommendations for a beginner's routine.



Trigirlpink said...

Woop! Gooooooo Jen!! We need an update!! It's August!! :-)