Sandi's food and whatever journal

[feelin-great]

Sooo much goodies at work but I did not partake in them.

That's an accomplishment all on it's own

[Nokie173]

Tomorrow i will be up at 4:30 for my cardio...

What time do you sleep??

[AnnaCruzDC]

Love the bosu ball! I have difficulty doing push-ups on it, blah!

[ironwill]

He could not stop telling me how great and sexy he thought I looked. Of course I didn't mind!

[Boss Man]

Thank you, Boss, for taking the time to lay all that out for me. It does make a lot of sense. So Fit Tracker has my goal weightloss cals at 1,366. That is not correct? I will try harder to get all my cals in!!

In my opinion 1,366 calories, or a similar figure a day for exercising females, is not enough. Apart from anything, as I said recently on here, the body needs things like Vit D, K2, Magnesium and Calcium for Bones as well as Phosphorus, Boron, Vit C, Copper and possibly Silicon and Manganese too.

If you consume too low amounts of these things, you may affect condition and may even cause Osteopenia, (thinning Bones), which is not good, because if you weightlift or run with Bones and joints that become intolrant to pressure, strain, or even mild jarring, then stress / hairline fractures become more likely, nay even enevitable.

Having lower than desirable calories, can promote this, "accident waiting to happen
", scenario, so it is imperitive that adequate calories can be sourced. Plus if the body is losing some weight, it may be some muscle, water and as mentioned Bone density, which are losses that should be prevented or kept to a minmum, because Fat is the order of the day with weight loss.

Also lower calories could provide slightly lower amounts of other things, that aid with Cholesterol levels, Blood pressure, Immune system, Nervous system etc etc.

I advocate around 2,100-2,200 for females, because then you have 1,800, (a sedentary average), plus more for exercise.

As I've said this can be done two ways in my opinion.

350 calorie per meal over 6 meals.

450 in meal 1, 350 in 2,3,4, and 250 in meal 6.If you adopt the tapering off Metabolism approach, as some say it's more revved first thing, but tapers off in the evening, when the body is winding down.

The 2,100-2,200 scenario is a basic one size fits all thing. It cannot necessarily always yield a desirable outcome, because the human body is obviously not congruent from person to person, in respect of the way it's internal mechanisms work, but I believe my stance is a good basis to work from, with tweaks being possible at any stage, where needs be.

Certainly it will better for you I feel to persue a better caloric level, hence why I suggested it.

By the way, you are doing brilliantly at the moment and as always I feel a lot of pride for you, because you're getting real honest results, from real, honest methods and you look fabulous for it and if people like Anna Cruz cite you as an inspiration, then your rolemodel title in my mind is definitely deserved.

Keep up the hard work and keep smiling .

[sandigirl06]

Good evening, friends!! Boss, thank you so much for the reply to my question. I am really trying to get my cals in and I think I am coming pretty close by estimation. I seem to have plenty of energy for all that I do even while timing carbs so that is a good sign! I am sooo flattered and honored to be a role model to Anna or anyone else. When I first came here last year I was kinda lost and not knowledgable at all about this stuff. I was in awe of people like Boopster, Cassie and others (still am!). They were and ARE my role models. I vowed that I would not turn back, learned everything I could from all of you and put it to motion. The words that stick in my head are consistancy and patience. BIG words! So, thank you, Boss for your encouragement and praise. They mean a lot to me!

Yeah, Will, I looove those compliments from the hubby!! He ALWAYS thinks I look great no matter what but this time was a real WOW effect!!

Nokie, I TRY to get to bed by 10 p.m.. Yeah, I know I need more sleep but I just can't get to bed any earlier. Ugh!

Anna, that bosu ball is killer!!! Push ups on that thing are deadly but I got all of my sets done!!

So yesterday I didn't log cause I was super busy. Imagine that! My meals were pretty much the same and I did get 2 cardio sessions in. One at 5 a.m. (60 mins) and another at 2 p.m. (45 mins).

Sooo, today was weight training day. We did some legs with combo upper body and intervals. On my hardest interval I ran 11.0 for 30 seconds!!!! I did not know my lil legs could go that fast!!! I was soooo scared I was gonna trip or something but I didn't. That would be reeeally bad! My food for today:

4:45 a.m.-protein shake w/water

5: a.m.-full body workout and intervals w/trainer

6:15 a.m.-protein shake w/water

7:15 a.m.-mushroom omelette
strawberries
oatmeal

10:30 a.m.-1 lf string cheese
22 almonds

1:15 p.m.-cup chic broth
grilled chicken
broccoli

4:20 p.m.-2 hardboiled eggs
grape tomatoes

8:00 p.m.-grilled salmon
brussels sprouts

snack before bed

As usual a busy day at work and I am really tired. That place really takes the life outta me! It's kinda like a dental clinic so we are really crazy busy. I work with the kid's dentist so we have to work while kids are screaming and even have to restrain them sometimes (well, a lot!). We have to work really fast to get the job done and we are usually overbooked also. When I get home I am exhausted! I think I should count my workday as cardio! Ok, enough bitchin about me crazy job now. I hope you all had a great day and fantastic workouts. early rise for cardio tomorrow! Love it!!!

[sandigirl06]

Greetings!!! Ok, so I have to post the good and bad and today was baaad! First of all I did not get up for my moring cardio. I set my alarm but when it rang I hit off instead of snooze so it didn't ring again. Then at 6:30 I got up with the kids for school and told myself when the youngest one got on the bus at 8:15 I would go then so no biggie. So after he got on the bus I went to get my gym clothes on and I just couldn't!!! What I mean is my brain could not comprehend the idea of going. So I listened and got back into bed.....till 1 p.m.!!!!!! I got up and did some things around the house but no gym and I had skipped a lot of meals. Ugh! I even snacked on a few cookies and a bit of chocolate! I think I have been posessed by some kind of demon. Later I took the kids to Friendy's for dinner and there is not much healthy on the menu so I got the appetizer portion of chicken quesadillas. It was very small! Soooo, that was my day. Food and exercise wise a big fat FAIL!! Thank goodness there is a tomorrow! Here goes....

8:00 a.m.-protein shake w/water

SLEEP!!!!!!

1:30 p.m.-a few cookies and some Cadbury mini eggs...yummmmm!

2:30 p.m.-ground lean turkey w/kidney beans and taco seasoning.

6:30 p.m.-chic quesadillas
sugar free vanilla ice cream

Wow, this is a really sad day in my fitness life! No harm done, tho. Will be up for my training tomorrow morning and back to my regular meals. Hope you all had a great day!!!!

[fitoverforty]

So after he got on the bus I went to get my gym clothes on and I just couldn't!!! What I mean is my brain could not comprehend the idea of going. So I listened and got back into bed.....till 1 p.m.!!!!!!

That is your body saying..."I need a break!" and that is okay. You need a break every now and then. You push yourself really hard every day - so one day of not working out and treating yourself to a few sweets is not going to set you back. You'll get back on track tomorrow - no worries.

[feelin-great]

Thank goodness there is a tomorrow!

And that is what separates the people who succeed from the people who fail - I LOVE, LOVE, LOVE that, I may steal that from you

[sandigirl06]

Ok, I just typed in a really long post and all off a sudden it was gone. Booo hoooo! Has this ever happened to anyone else?? Arrrrg! Soooo, YES, tomorrow is today and I feel so much better since my workout this morning. We did combos of squats, good mornings, shoulder presses and I did 3 sets of 50 scissors with 10 push-ups! Man, that was hard! My wimpy arms hate push-ups! We also did 20 minutes treadmill intervals. My last one was 35 seconds at 11.0. My trainer says eventually I will do one minute at that pace! This I have to see since I could barely make the 35 seconds!! I spent a bit of time this morning putting my custom foods in Fit Tracker so I can keep better track of my cals. Can't wait to see what I have at the end of the day! I am sure it will be a contrast to what I was estimating. We shall see. Soooo, my hubby and I are making plans for my Florida trip. We have decided to drive down to Key West from his school in Pensicola!!! I am soooo excited especially since this is our first getaway alone in 2 1/2 years! Some major motivation there, yeah. I have 3 weeks to fine-tune my physique. Crunch time!! I will be going back to the gym this afternoon for cardio before the kids get home. Funnnn! Thank you, ladies for the encouragement. Yeah, I was ticked at myself yesterday but I am over it so upwards and onwards! (stolen from Noosk! ). Have a great day and some butt-kickin workouts, everybody!

[ironwill]

Textbook performance Sandi, as always. Take a breather, have some "cheat food", give urself a rest day, then back on the horse, and ur going again. Perfect. We all have those days, and we need them at times. You can't, well maybe you can, but you shouldn't push the limits constantly, without a break, to let ur body catch up. 7 days in a week, 6 to work, 1 to rest....nice job.

[AnnaCruzDC]

Sandi, you are so motivating! Your workout sounded awesome! 11.0 mph is freakin fast!!!! When I'm doing 7 mph, I want to just collapse haha. I just got back from lunch and had a sugar packed meal and regretting it. After reading your post, I am motivated to work it off tonight! Keep up the butt kicking work!!!

[fitoverforty]

We also did 20 minutes treadmill intervals. My last one was 35 seconds at 11.0.

Whew! That's movin' girlfriend!! Great job.

My wimpy arms hate push-ups!

Keep after those pushups Sandi...they will get easier in time. I LOVE me some pushups!!

[Boss Man]

That was just one of those days. Chalk it up to experience, learn from it and move on.

Your physical appearance says, you don't look like the sort of person who does that all the time, so that's something else to think about.

[Nokie173]

Ok, I just typed in a really long post and all off a sudden it was gone. Booo hoooo! Has this ever happened to anyone else??

Happens to me all the time... I try to "save" it if i remember
You're still HOT regardless of a little cheat here and there...