Work In Progress - FitoverForty

[fitoverforty]

update:

just tried the Dressing recipe - OMGosh! It is so good
I modified it a bit...I tried to do half of everything and I didn't have any dijon mustard so I used spicy brown mustard & 1packet of truvia sweetener. I also added Cilantro flakes, & Mrs. Dash table blend seasoning.

oh yeah.... legs & arms are shaky after those stability ball workouts. legs feel wobbly and weak, so I know it worked them.

[ldematto]

2x8 Stability Ball hamstring curls - hamstrings are screaming!!

Just to do these at all is amazing! I've tried variations of this, the prone jacknife for example, I find them very hard! Lynne - you do so many wonderful exercises that take a great deal of control and hard work - way to go girl!

Lynne - I always was a mayo gal, but I tried and liked mustard in its place - try it! Especially on Subway sandwiches - yummy! Even better just ask them to slobber roasted red peppers and sweet (yellow) peppers on it - you don't need anything else!

[fitoverforty]

Okay, I'm officially in love with Flax Seed. I bought some this past week and have added it to oatmeal - adds so much more richness and flavor! There are several recipes on the box I want to make. How did I live 47 years and NOT know this was out there! this is the kind I bought:

And Cassie, if you read this....THANK YOU for the dressing recipe you posted here a few days ago! I will never go back to ranch dressing again. I made the new dressing last night and ate it with a big salad full of cucumbers, green onion, mushrooms, tomatos, romaine lettuce. It was so good. I think the fresh grated Parmesan cheese is the key. I had always bought the "shaker" kind, never fresh, block parmesan (mostly for convenience reasons - and cost) but now I can see that I have been HUGELY missing out for years, again - never going back!

todays meals:

1/2 fruit smoothie w/protein powder and almonds added
Breakfast: oatmeal w/flaxseed, protein powder, truvia, cinnamon, salt
Lunch: grilled chicken, grilled peppers, onion, tomatos, 1/2 cup mashed potatos, 1 roll. SoBe yumberry pomegranate water.
Snack: handful almonds, peanuts, pistachios, raisins
Dinner: PB&J on WW, brown rice chips, handful of trail mix

Had to take son to a late bb practice...kinda thru me off dinner schedule, was too tired to make what I'd planned. Need to be more organized and prepared!
too many carbs at dinner. At least I squeezed in workout!

Todays workout will be posted in a later post

[fitoverforty]

todays meals posted in above post ^

todays workout:

treadmill tempo run:
timed 3 miles - 27:13
approx. 9:04 per mile pace
wu - .25 miles
cooldown - .25 miles
total workout miles - 3.5
total workout time - 35:35

Kept pace fast enough to be breathing hard, unable to carry on a conversation - basically what I would consider just under "race pace".
Legs are stiff and hamstrings feel tight, especially while running - no doubt in part to the sb hamstring curls from yesterday.
Wasn't really into it today...getting to where I hate the treadmill....I need to mix it up more with outdoor runs. But I forged ahead anyway....no rest for the weary!!

[fitoverforty]

I love 5K's. In fact there is one this coming weekend I will be running - a "jingle bell run". I love the energy you get in a race, from all the other runners....very motivating and fun.

[fitoverforty]

Todays meal plan:

8:00: 1/2 fruit smoothie w/1/2 scoop vanilla soy protein powder, tbls. flax seed
10:15: oatmeal w/rolled oats w/1/2 scoop vanilla soy protein powder, tbls. flax seed, cinnamon, truvia (no salt this time, it was good!)
12:15: WW spag. w/ 4 meatballs, garden salad w/tomatos, green onion, green bell pepper, fresh mushrooms & 2 tbls. home made dressing ( new favorite thing on the planet)
4:00 workout
5:00: veggies w/homemade dressing - (will call it -HMD), maybe another cheese stick here?
Dinner: lean pork loin (dredged in omega3 egg, basil & romano vinaigrette, soy milk) & coated w/WW flour, flax seed, 1/2 tsp. oregano, basil, cilantro - baked in oven
collard greens or steamed broccoli, brown rice, salad w/mushrooms, green peppers, green onions, tomatos, cucumber
snack: handful peanuts, almonds

todays workout:

10 pullups!!! (last one was iffy...but I'm countin' it!)

3x8 lat pulldowns - 70 lbs

1x12 wide incline pushups
1x12 wide decline pushups
1x12 diamond incline pushups

3x8 Facepulls - 70 lbs.
1x8 bench press - 61 lbs.
2x7 bench press - 61 lbs.

3x10 ab wheel rollouts

3x8x2 bulgarian squats

2x12x2 front plank w/kickbacks
2x12x2 side plank w/lateral straight arm lift (5lb DB)

Yesterday was the official start of marathon training program. It has me running 4 days a week - Tues, Thurs, Sat., Sun (long run) - for 16 weeks.
The marathon I want to run is approx. 18 weeks from now - in April (one year anniversary of joining Shapefit!).
On the off days I will do strength workouts - Mon., Wed., w/Friday as a rest day. I am hoping to do this right...gradual increases in miles, one day of HIIT or hill work - taking care to stretch, eat right, and sleep more (I have only been getting 5 to 6 hours a night). I am excited to start this... goal when I joined shapefit back in April was to get stronger, lose weight and train for a long awaited dream of running a marathon. So here goes!!!!

[Boss Man]

Good luck on your 5K. I have no doubt you're going to be brilliant .

[Bonnie]

How far a run is ur marathon ?

[fitoverforty]

26.2 miles

[ldematto]

I don't know how you do it but I'm duly impressed!! Sent you a PM

[fitoverforty]

Well, I haven't done it yet....but I am determined!

Todays meal plan:

breakfast: 2 omega-3 eggs, scrambled w/tsp of flax seed & a bit of LF cheese, 1 slice ham
snack: peanuts, pistachios, almonds
lunch: grilled chicken salad
snack: celery & PB
post workout snack: 2 % LF cheese stick, 2 apple slices w/PB, carrots
dinner: large salad w/mixed greens/cabbage, gr. onion, mushroom, bell pepper & shrimp - added about 3 tbsps. of THE BEST DRESSING EVER - Cassies recipe & tossed to mix.
thought I'd died and gone to Heaven...it was so good, I literally ate every tiny piece of salad, scraping the bowl and seriously thought about licking the inside!
snack: peanuts, almonds, pistachios

[cassiegose]

This is a bit delayed....

I'm so glad you liked that recipe! I also posted a recipe for a dip in the nutrition section that I thought you might like. It uses greek yogurt so is high in protein. I haven't tried it but it looks really tasty and would be great for dipping veggies in.

[Bonnie]

26 miles ?..Waw, u r gutsy Yes ur food is looking great, I see u knocked out ur dinner time carb, mentally I feel lost without that carb, feels like something is missing from traditional dinner Though may try it soon myself, keep up the great work !

[fitoverforty]

Thanks Brent, I'm really trying hard to eat better and add more protein. The eggs this morning were awesome!!
Yes, Cassie I saw that recipe, and intend to try it soon. I posted an oatmeal pie crust recipe in that thread too, did you see it?
And Bonnie, I miss that dinner carb...but am trying to limit carbs to post workout only...maybe some in the a.m., so I'll have time to burn it off.

Todays workout:

4 mile treadmill run - 35:36
pace per mile: 8:54
Really pushed myself to keep a pace that I feel would be "race pace" for me.
stretching afterward
butt muscles are sore.....ooohhh those bulgarian squats get me everytime!!

[Bonnie]

Hahahaha yeah they r deadly..