Monday, August 30, 2010 Workout & Food

Instead of doing a formal workout today, I cleaned for 3 hours. My body was still a bit sore from the Mud Run but I got a sweat in doing the ceilings and floors.

What I ate today:

Breakfast:
Fiber 1 Pancakes
Light Syrup

Lunch:
Lean Pockets
Baked Chips

Dinner:
Chicken
Mixed Veggies
4 tiny red tomatoes

Dessert:
Kettle Corn

Day 90: Food

Breakfast:
Eggs
Whole Wheat Toast


Snack:
Apple
Almonds

Lunch:
Whopper Junior

Dinner:
Protein Shake
Banana

Day 89: GR MUD RUN!

We did the GR Mud Run today. It was a blast. Seriously intense but one of the best experiences of this past year. I couldn't believe that I could finish a 5K with walls to climb, swamps to get through, mud pits that suck your legs in, mesh to army crawl under and LOADS of hills to climb up and fall down. I was so proud of myself and my team for accomplishing this task!
Here are some pictures from the event:

Day 88: Food

Breakfast:
Whole Wheat Bread
Peanut Butter
Raspberry Preserves

Snack:
Chips & Salsa

Lunch:
1 Apple Chicken Brat
1 Whole Wheat Bun
Kettle Corn

Dinner:
Turkey chili with lots of veggies
Whole Wheat Bread
Real Fruit Popsicle

Day 88: Workout, I think not

Um, workout? I think not! I need to rest my body. Tomorrow I will do the Grand Rapids Mud Run as a proud member of Team Grand Rapids Adventure Boot Camp. I'm altogether stoked and freaked out about this race!

I've done two other 5K's this summer. The first one, the Riverbank Run, was one that I trained for so I felt pretty good throughout the race. Then there was the second race, Reeds Lake, where I ran into all sorts of physical complications but finished anyhow.

Now, the Mud Run...COMPLETELY different. They've been posting the course pics on Twitter and Facebook and it's INTENSE! Seriously, lots of hill climbs (YUCK) and mud to swim in, tunnels to crawl through, etc. I honestly think it's going to be the biggest physical challenge I've had in my entire life.

I'm going to be the slowest on my team but also probably the strongest so I hope that gets me through!

Day 87: Food

Workout:
Banana
Protein Shake

Snack:
String Cheese

Lunch:
less than 1/2 of my peanut curry w/ chicken & veggies
1 cup of thai soup

Snack:
String Cheese

Dinner:
Spinach tortellini with fresh tomatoes

Day 87: Workout (90 Day Challenge)

After going out for a 10 minute run we did a circuit. We were instructed to do the circuit as fast as we could, focusing on speed more than form. I pushed SUPER hard and got through the circuit 2 1/2 times.

It included:

• military presses
• WITYs 
• running and flipping cones
• star jumps
• high skips
• reverse crunches
• forward lunges
• reverse lunges
• shuffling
• sissy squats
• rows
• pushes
• push ups
• tricep dips
• stairs
• and a jog up a slight incline (i'm not going to call it a hill)

Afterward we did another pretty killer core workout (this week has been CORE-CENTRIC!) We did:

• Crunches
• side crunches
• making a circle with your legs out straight
• and partner pushes (where  your partner pushes your legs down and you have to swing them back up)

Great workout. Tomorrow I'll rest in preparation for the GR MUD RUN!

Day 86: Food

Workout:
Banana
Protein Shake

Lunch:
Naked Chix Burrito w/ Veggies from Qdoba

Snack:
Apple w/ Peanut Butter

Dinner:
Chicken Noodle Soup
Roll
1 Beer

Day 86: Workout (90 Day Challenge)

We ran intervals at boot camp today. We did three rounds progressing from level 5-9 (9 being an all out sprint). I felt good about my progress, speed, and recovery rate.

Then we went back to the park and did upper body focusing on shoulders and chest (I did about 5 "male" pushups before I had to go to my knees so I was happy about that progress too).

We ended with a long, intense core session doing 7 different planks and 3 other core exercises on top of that! I have a feeling I'm going to feel that for quite some time tomorrow!

Day 85: Food

Workout:
banana
protein shake

Breakfast:
Eggs
Whole Wheat Toast

Snack:
Apple

Lunch:
Dijon Chicken Breast with mushrooms & Peppers
1 cup potatoes
mixed veggies

Snack:
100 calorie snack pack

Dinner:
6'' Turkey sub w/ lots of veggies from Subway
Chips

1/2 cookie

Day 85: Workout (90 Day Challenge)

We did a "burn out your upper body" workout today at boot camp.
After we warmed up with cardio sets, we did two sets of the following:

• bicep curls 
• push ups
• lateral raises
• front raises
• back rows
• staggered push ups
• straight arm back rows
• tricep extensions
• skull crushers
• bench presses
• overhead presses
• etc (I think there were others)

Between each we did cardio bursts including:

• running laps
• jumping jacks
• football feet
• sprints
• mountain climbers

We ended with some intense core work:

• crunches
• heels to the heavens
• plank
• plank raising legs and arms
• anvils (varying speeds)
• crunches with legs crossed straight in front
• partner pushes where they push your legs down and you swing them up
• etc.

It was a good workout! The only thing I'm concerned about is that I haven't run a long distance in about a week now and I have that 5K Mud Run this coming Saturday. Well, here goes nothin'......

Day 83: Workout & Food

I did a 25 minute sprint on my bike tonight....that's pushing as hard as I can without stopping for 25 minutes... no coasting either! It felt good to get the blood pumping!!!!! (and it helped me not drink alcohol with my friends all evening too so that was a bonus :))

SUNDAY, AUGUST 22

Breakfast
1 Egg
English Muffin
1 piece of Ham
Hashbrowns

Snack
Apple w/ Peanut Butter

Lunch
Turkey Sub w/o mayo
Chips

Snack
String Cheese
Peach

Dinner
(at a church gathering)
3 small meatballs
15 chips w/ guacamole
1 small piece of pizza w/ cheese removed
2 bites of someone’s cake (hey, it’s better than putting it on my own plate)

Day 82: Workout & Food

Today I went Kayaking for 4 hours. Definitely didn't work a ton but I did do a couple bouts of padding that burned my shoulders and upper back. It was nice to be outdoors with good friends!

SATURDAY, AUGUST 21
Breakfast
½ cup scrambled eggs
1 piece sausage
½ piece of bacon
2 cups potatoes
1 ½ very thing crepe pancake

Lunch
Whole Wheat Bread
Turkey
Baked Chips

Snack
3 cups of kettle corn
1 bite of a cookie
Dinner
Apple & Chicken Brats
Whole Wheat Buns
Baked Chips

Misc:
I had 3 bottle cap candies throughout the day today

Day 81: Food

FRIDAY, AUGUST 20
Breakfast
Eggs
English Muffin
Ham
Potatos

Lunch
(not many healthy options at Buffalo Wild Wings so I just watched my portions….and left hungry ☹)
6 chicken wings with light sauce
6 potato wedges

Snack
Apple
Cheese

Dinner
Apple & Chicken Brats
Whole Wheat Buns
Baked Chips

Day 80: Food

THURSDAY, AUGUST 19

Breakfast:
Eggs
ham
½ of a waffle with fresh strawberries
1 ½ cup hashbrowns

Lunch:
Veggie Burger
Mixed Fruit
8 Chips
2 bites of potato salad

Dinner:
(wasn’t feeling well)
Whole Wheat Toast
Peanut Butter

Day 79: Food

Ok, I'll just say immediately, this was not my best day....alcohol definitely won!

Workout:
Banana
Protein Shake

Lunch:
Natural Chix & Veggie Burrito from Chipotle (no sour cream or cheese)
5 chips w/ guacamole

Snack:
1/2 Apple

Dinner:
6 chips with Spinach & Artichoke Dip
8 pitas with Hummus

Drinks:
3 mixed drinks
2 shots


All in all I DEFINITELY didn't give my body what it needed today.

I wish I never drank. I wasn't "drunk" and I wasn't "hungover" like sick or anything but my body just feels crappy and I slept HORRIBLY! Yes, it was fun while it was happening, but I'm not so sure it's worth it.

Day 79: Workout (90 Day Challenge)

Today we did a Tabata workout at boot camp....yeay, I love strength workouts!

We did the following super sets:

1.
Military Presses
Lateral raises
Front raises
Tricep Extensions

2.
Back Rows
Front lifts
Bicep Curls
Hammer Curls

3.
Crunches
Bicycles
Obliques (both sides)

4.
One leg lunges (both sides)
Chair Sit
Skater Lunges

5.
One leg Squats (both sides)
Static Squat
something else I can't remember?

6. (this one was DEFINITELY the hardest for me)
Reverse Crunches
Flutter Kicks
V-Sits
Heels to the heavens

I think there was another super set but I can't remember. We did cardio between each set including:
jumping jacks
mountain climbers
running
butt kicks
etc.

Great workout today> I feel like I pushed hard and I know I'll be able to feel it throughout the day!

Day 78: Food

TUESDAY, AUGUST 17

Workout

Banana
Protein Shake

Breakfast

Egg

Whole Wheat Toast

Ham           

Snack

Banana

2 crackers with cheese

Lunch

Peanut Curry w/ Chix & Veggies

1 cup thai soup

Snack

Apple

1 bite of a chocolate chip cookie

Dinner

Natural Chix Burrito w/ Veggies from Chipotle

Day 78: Workout

What a difference in weather this morning! I even contemplated bringing a long sleeve to start but then decided that as soon as I got moving I'd be plenty warm and sweaty and wouldn't want a long sleeve at all.
Today at boot camp we did a circuit and I clocked 2.3miles all together.

The circuit included:

• WITYs 
• Tricep Extensions
• Military Presses
• Stairs
• Pushes
• Oblique Twists
• Sprint
• Push Ups
• Tricep Dips
• Forward Lunges
• Reverse Lunges
• Shuffling & flipping cones
• Bicycles
• Star Jumps
• Jumping through hoops
• Bear Crawl. 
• Etc? 

It was a good workout today. I felt like I was able to push my running quite a bit so that made me happy! 

Day 76: Workout & Food

Mel and I went for a 2mile walk today. We were supposed to do a TRX workout with my trainer but not enough people could come so it was canceled...boo! At least we still moved our bodies!

MONDAY, AUGUST 16
Breakfast:
Peanut Butter
Whole Wheat Toast

Lunch:
Pizza (for a staff meeting)
Small scoop of ice cream

Snack:
Apple
Peanut Butter
String Cheese

Dinner:
Naked Chix Burrito w/ veggies

Day 75: Food

SUNDAY, AUGUST 15

Breakfast

Eggs

Whole Wheat Toast

Ham

Snack

Apple

Chex Mix

Lunch

Qdoba Naked Chix Buritto w/veggies and no cheese or sour cream

Snack

Mixed Nuts

Dinner

Salmon

1/3 of a sweet potato

Asparagus

Corn on the cob

Days 72-74

I was up north at Crystal Lake with some friends so I didn't have access to my blog but I thought I'd update it now that I'm home.

Workout wise, we stayed pretty active. In the past three days I've cycled about 40 miles and we also went sailing...which I learned is not as relaxing as boating on a motor boat because you're moving all the time....but I loved it!


 As for food... I packed my own snacks (apples, cheese, and almonds) so I was safe there. When we went out to eat, I made good choices except at one meal when I had french fries....mmm, they were good :).
I would say that the most challenging thing was dealing with alcohol. I knew that we were going to a brewery that I'd been wanting to go to for years so I reserved my alcohol for that night (only had 15oz). But, I wanted more. And, my friends were drinking about 2-3 other times and I wanted to drink those times too but I passed. I really think that was WAY more challenging than the food part.

Overall, the weekend was great....definitely not relaxing (probably more tired than before I went!) but it was fun and active so that's good!

MUD RUN?!?!?

A team of four of us boot campers have signed up to do the Grand Rapids Mud Run. This should be a riot!!! Mostly I'm thinking about how much fun it will be and what a memory. I'll be doing it with fellow boot campers Wendy, Missy & Catherine. We're trying to talk Rob, the trainer, into running it with us.....but when we brought it up he said "well you guys would have to push hard because I'm not coming in last!". That was his competitive side coming out... too bad us girls signed up for fun and fitness and NOT competition!! :)

Then I think about what a hard workout it'll be! A 5K is hard enough for me as it is and I normally don't need to go through 6 mud obstacle courses and run the race covered in mud and being weighed down by muddy shoes... this will be a challenge for sure...But I guess I'm up for it!!

Sort of a good way to end the summer of fitness and to round out my events with  3 5K races for the first time in my life.

Check out the race's website for more info at www.grandrapidsmudrun.com

Day 71: Workout (90 Day Challenge)

Wow, I woke up sore from TRX this morning...it was evident that we hadn't done that workout in a couple of weeks! (it's a good thing!) The not so good thing was that my mind and body couldn't make a connection this morning--- sooo frustrating!
We did our normal 8 minute solo run and then came back to do circuit training including:

•  military presses
• shoulder raises (front and side)
• bicep curls
• pushups 
• quick feet in hoops
• lunges
• reverse lunges
• shuffling
• sissy squats
• pushes
• pulls
• stairs 
• tricep dips

We also did:

• donkey kicks
• fire hydrants
• planks with leg lifts
• back scratchers
• crunches
• reverse crunches
• crunches with legs straight up
• oh, and more push ups :)

Only 9 more boot camp workouts in the 90 Day Challenge (of course those are just my boot camp days...I'll still do my workouts/cycling on the "off" days leading up to the finale)

Day 70: Food

TUESDAY, AUGUST 10

Workout

Apple
Protein Shake

Breakfast

Egg

Whole Wheat Toast

Ham           

Snack

String Cheese

Almonds

Lunch

Small Hamburger (the one at Red Robin, not high calorie)

Small order of fries

Snack

Pear

Dinner

Mixed salad with veggies

Capellini with broccoli mushrooms and fresh crushed tomatoes

Breadsticks (should have passed on this)

Day 70: Workout (90 Day Challenge)

We did a full body TRX workout today. We started by going out with an 8 minute run and my legs were definitely feeling the intervals from last night! Then, we jumped right into the strength training.

We worked all body parts listed below, doing 2-3 exercises for each:

• legs- definitely my weakest spot today
• back
• chest
• shoulders
• arms, biceps & triceps
• core (always a challenge on TRX but I really felt stronger in this area today!)

I still love TRX....even when it's 100% humidity with no breeze :)

Day 69: Food

Workout:
Peach
1/2 Protein Shake

Breakfast:
Eggs
Ham
Whole Wheat Toast

Lunch:
Peanut Curry w/ Chicken & Veggies

Snack:
Apple
Peanut Butter

Dinner:
Pork Chop
Spinach w/ Italian Dressing
3 tbls of Mac n Cheese

Day 69: Workout #2

I worked out with the Zeeland ladies tonight. We did interval runs for about 22 minutes and then ended with a rotation of push ups and core doing 4 different kind.

It was good to get some extra cardio in tonight!!

Day 69: Workout (90 Day Challenge)

It was hot again today at boot camp but it was pretty fun to watch the storm blow in (and the breeze that came with it felt great!).

We went into town for about 1.6miles, doing strength stuff along the way...including....

• wall sits with over head extensions
• bicep curls
• military presses
• stairs (twice, sprinting up)
• lots of lunges
• shufflings
• gallops
• skipping
• sprinting
• tricep dips- twice
• hip dips
• leg lifts (inner thigh and outer thigh)
• donkey kicks
• fire hydrants
• etc.
•  
•  
• When we got back we did core....
• crunches
• knees up crunches
• front plank
• Um, I know we did more, I just can't remember

Day 67: Workout

Today I biked about 15 miles. I had every intention of doing about 27 but by the end of the 15 I was spent. I think the bike ride beat me this time. My mind was especially done.... I was so annoyed of the cars and I couldn't mentally get over my tired knees. I've never even had tired knees before! Oh well, at least I got the ride in :)

Day 64: Workout

I think the only real reason I can't wait for it to be fall is that it won't be so freakin' hott at boot camp! Seriously, the humidity was crazy today and there was practically no wind.

We did a mile loop but our stops along the way involved quite a few ploymetic/jumping activities so my heart was pounding pretty much the entire time. We definitely focused on legs.

These are the activities I can remember:

• Wall Sits (2 45second ones)
• Squats
• One leg up Squats
• Squat Jumps
• Knee to chest jumps
• push ups
• wide push ups
• rear leg lifts for the tush :)
• sprint uphill
• Wide squats
• calf raises (three different kind)
• etc. 

Then we ended with just 2 minutes of core (easy!)

Day 63: Food

TUESDAY, AUGUST 3

Workout

Banana- 70
Shake- 60

Breakfast

Egg- 140

Whole Wheat Toast- 80

Ham- 40           

Snack

Kettle Corn- 120

Lunch

Turkey Tom Sub w/o Cheese or Mayo- 400

Chips- 250

Snack

½ Muffin- 140

Dinner

Homemade veggie pizza w/o cheese- 400

TOTAL: 1600

Day 63: Workout (90 Day Challenge)

This is the first week of a new session which meant there were a lot of new people...which equals beginners. Even if the beginners are "in shape" or something, they still need to get familiar with the pattern and with the different exercises...which means my workout isn't as good. But, I guess that's ok, I've been thinking I need some recovery so hopefully this week gives me a little bit of that.
We did a circuit. I was partnered with one of the newbies and definitely one who isn't used to working out, lifting anything heavy, or basically having coordination at all. But, she was nice :)

The circuit included:

• Military Presses
• Bicep Curls
• Quick Feet Through Hoops
• Shuffling
• Star Jumps
• Reverse Crunches
• Forward Lunges
• Backward Lunges
• Push Ups
• Tricep Dips
• Shuffling again
• Sissy Squats
• Pushes
• Pulls

We ended with about four different core exercises. My plank felt tight and steady today so I was happy about that!

Day 62: Workout

I was way too tired from this weekends physical activities to go to boot camp but I did lead my friends in a workout after work. I probably did about 70% of what I would do at boot camp because I was helping them get the hang out certain exercises and timing the exercises, etc. but it was still a workout and I was still moving (probably should have taken a full recovery day but oh well!)

It was great to work out with my actual friends and I hope we can do it more! My one friend mentioned how happy I seemed when she saw me before hand and I told her it really was because I knew I was going to do a fun workout. Glad it has that effect on me :)

Day 62: Food

MONDAY, AUGUST 2
Breakfast
Whole Wheat Toast- 160
Peanut Butter- 250

Snack
Plum
Almonds- 170

Lunch
Club sandwich, minus the cheese and mayo- 400
Root Chips
Pickle
Snack
String Cheese- 120
Dinner
Salad
Chicken- 160
Feta- 60
Dressing- 50

TOTAL: 1370

Day 61: Food

SUNDAY, August 1st
Breakfast
Eggs- 140
Ham- 40
Whole Wheat Toast- 80
Snack
Cheese & Crackers- 220
Apple
Lunch
Chicken+Apple Brat- 180
Whole Wheat Bun- 100
Chips- 100

Snack
Kettle Corn- 120
Dinner
Chicken+Apple Brat- 180
Whole Wheat Bun- 100
Chips- 100
Veggie Soup- 50

Dessert: about ¼ cup of a watermelon slushi

TOTAL: 1410

Day 61: Workout

Today Jettie and I rode 20 miles. We went to downtown Rockford and back on the White Pine Trail....what a beautiful trail! I was absolutely joyous the entire time (although my saddle was a bit painful and at about mile 15 it got really bad!) We stopped in downtown Rockford for a treat and then headed back.

Perfection.