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.

Day 60: Food

SATURDAY, JULY 31

(Note: I was backpacking this day so I didn’t have access to much cold food or fresh food at all for the first part of the day)

Breakfast

Clif Protein Bar

Apple w/ Peanut Butter

Snack

Beef Jerky (110 cals worth)

Pretzels

Lunch

Whole Wheat Bread w/ Cheese

Chips

Dinner

Whole Wheat Buns

Chicken & Apple Brats

Kettle Corn

Day: 60 Workout

We left our camping trip today because we got rained out. So, we broke down camp and loaded up our packs again to hike back 45 minutes along the rolling trail. Even though it was dark and cloudy and sprinkling as we hiked, it was still good to move and breathe the fresh air.

Now that I'm home and showered I can tell that walking those sandy dunes for a total of 1 1/2 hours really gave my butt a good work out :)

Day 59: Workout

We hiked out about 45 minutes with our heavy packs on. The trail was sandy, which made it difficult, but it was also hilly, so that added challenges the entire time. It was good to get to our site but, I did enjoy every minute of the beautiful scenery.

Later that day, we went for a walk along the beach.

Day 59: Food

FRIDAY, JULY 30
(Note: I was backpacking this day so I didn’t have access to much cold food or fresh food at all)

Breakfast:
Whole Wheat Bread
Peanut Butter

Snack:
Apple

Lunch:
Ravioli out of the can

Snack:
2 crackers with cheese

Dinner:
Whole Wheat Buns
Chicken & Apple Brats
2/3 cup Baked Beans

Day 58: Workout #2

It was waaaay too beautiful to not go for a bike ride tonight so I cycled through East GR and then around Reeds Lake....SOOOO gorgeous and stress relieving. I did about 9 miles in 34 minutes...so, not my fastest time but definitely not slacking at all either! My friend Kurt encouraged me to "enjoy" the scenery more while I bike instead of being so overly concerned with going as fast as I can. If I keep a good speed and a consistent cadence, I get a good workout...I don't need to win the Tour de France!

I think I've written before that I feel like boot camp is stress relieve as well, but I also feel like it's soooo hard so it's a huge mental challenge. While I cycle though, it's different. I mean strength training stuff at boot camp is such a physical challenge that it takes a lot of MIND energy. Biking is still a physical challenge but I can turn my mind off more. It's the same motion over and over and it's almost as though the rhythm is soothing to my soul.

I don't know, probably sounds like crazy to to someone else reading it, but I'm glad that I feel these things and that it's allowing me a hobby that I really enjoy while giving me some stress relief Annie time.

Day 58: Food

THURSDAY, JULY 29

Workout

Banana- 90
Shake- 65

Breakfast

Egg- 140

Whole Wheat Toast- 80

Ham- 40

Snack

String Cheese- 60

Almonds- 150

Lunch

Homemade veggie chili- 300

Chips- 200

Snack

Apple

Dinner

Eggs- 210

Whole Wheat Bread- 120

Cheerios- 200

Skim Milk- 50

TOTAL: 1610

New Measurements!

I got measured today. The measurements from the last time, in Feb.,  are in Blue and the measurements from today, July, are in Green. The difference is in Red.

Shoulders   47   45.25   1.75inch loss   that's a total of almost 6inches off my shoulders since starting BC
Chest   40   38.5   1.5inch loss   that's a total of 3.5inches off my chest since starting BC
Waist   41   37.5   3.5inch loss   that's a total of 5.5inches off my waist since starting BC
Abs   43.5   42.5   1 inch loss   that's a total of 4inches off my abs since starting BC
Hips   48.5   46.5   2 inch loss   that's a total of 5inches off my hips since starting BC
Bicep   14   14   no loss   that's a total of 1.5 inches off my biceps since starting BC
Thigh   30   27.5   2.5 inch loss  that's a total loss of 5inches of my thighs since starting BC
Calf   18   14   4inch loss   that's a total loss of 4.5inches in my calf since starting BC

THAT'S A TOTAL LOSS OF 35 INCHES SINCE I STARTED BOOT CAMP!!!

Day 58: Workout (90 Day Challenge)

Today the weather was MUCH nicer! 68 with a cool-ish breeze....PRAISE GOD!

It was all about pushing yourself today. After running for 8 minutes along the river, there was a regular circuit with:

• high skips
• star jumps
• tricep dips
• forward lunges
• reverse lunges
• push ups
• rows
• side lunges

But then there were also a list of mega sets (50-100) of these exercises that we had to complete at our own pace whenever we wanted through the circuit.

• bicep curls- 100
• tricep extensions- 100
• star jumps- 50 (that's crazy!)
• pushups- 50- (don't forget the 40 push ups I did in the circuit!)
• crunches- 100
• reverse crunches- 100
• military presses- 50

It was a good workout that kept my heart rate up and I appreciated that, in the end, my watch only read 1.54 miles..... that's just about the amount of running I can still enjoy :). 

Day 57: Workout (90 Day Challenge)

The thermostat in my car read 86 degrees when I was leaving boot camp this morning....that would explain why my skin felt like it was going to burn off. Seriously, when I got done with the workout I dumped some water over my face and neck and it was like someone was sticking a million tiny tiny needles into my skin. It was burning!!!

We did a 2.5 mile run with strength training in between, including:

• wall sits with overhead lifts
• lunges up a grass hill
• running backward up a grass hill (3x)
• pushes
• pulls
• tricep extensions
• tricep dips
• reverse crunches
• v-sits
• bicep curls
• pushups 
• wide pushups
• step ups on HIGH steps
• etc. 

It was a good workout, we were all exhausted--- probably because of the heat and everything!

Day 56: Food

TUESDAY, JULY 27

Workout

Banana- 90
Shake- 130

Breakfast

Egg- 140

Whole Wheat Toast- 80

Ham- 40           

Snack

String Cheese- 120

Lunch

Whole Wheat Bread- 200

Ham-100

Baked Chips- 130

Snack

Apple

Dinner

Homemade veggie chili- 300

Chips- 140

TOTAL: 1470

Day 56: Workout (90 Day Challenge)

Stephanie trained us today so it was a little bit different....still good, just different.
We started with running (total we did 1.5 miles of running today) and then did a huge aerobic set (across the parking lot for each) of:

• skipping
• a-skips
• a-skips and then to the side
• straight leg kicks
• inner thigh kicks
• butt kicks
• high skips
• knees up
• etc. 
• Some of these things were new to me so I can't remember what they were all called. All I know is that I went back and forth across that parking lot numerous times!

Then we moved into strength training, hitting multiple body parts at once with things like:

• squats with weights straight out
• squats with weights at your side
• lunges with bicep curls
• single leg dead lifts
• like 4 core exercises holding our weights
• military presses
• multiple shoulder exercises
• straight up rows
• Spider Mans
• Weighted crunches
• Weighted side crunches
• planks
• side planks while bicycling the top leg--- um, death!
• 2 sets of push sups
• etc. 
• again, some of these things were new, so I can't remember all of them...and I just felt like we did SOOOO many!

It was a good workout, kind of nice to mix it up. 

Day 55: Food

Monday, JULY 26

Workout
Banana- 90
Shake- 130
Breakfast
Egg- 140
Whole Wheat Toast- 80
Ham- 40

Snack
Apple

Lunch
Peanut Curry w/ Chix & Veggies- 550
Thai Soup- 100
Snack
String Cheese- 60
Dinner
Naked Chicken Burrito- 580

TOTAL: 1770

Day 55: Workout (90 Day Challenge)

After a just-under-1-mile running warm-up, we did a full body TRX (www.fitnessanywhere.com) workout today. I love TRX. I don't know what it is. I'm thinking it's a combo of pure strength training matched with the fact that I can push myself as hard as I want.
My blood was pumping, sweat was dripping off my face and I was loving it.

We did legs, back, chest, biceps, triceps, shoulders and core. The core workout on TRX is unlike any other core thing I've ever tried. I burn out every time and have to give every thing I've got to get the last 2 reps out.

Yesterday I wrote that I was concerned about my legs being too weak after my bike ride but really, it was my hands and shoulders that were the most sore this morning. I will have to ask my bike friends if that's normal or if I'm holding myself wrong while cycling. Either way, it's evident that biking works out a lot more than your legs!

Day 54: Food

SUNDAY, JULY 25

Breakfast

Egg, ham & cheese on an English muffin- 300

Potatoes- 150

Snack

Pretzels- 150

Apple

Lunch

Whole Grain Pasta- 250
Pesto w/ mushrooms- 100

Pre-Workout

Banana- 80

½ Shake- 65

Dinner

Enchilada
6 chips with Guac
½ apple

Day 54: Workout

I did an 10.9 mile solo bike ride today. I did it in 32 minutes!!! My legs were burning and I had to catch my breath when I pulled into my destination but it was a great workout.
I feel completely comfortable going in and out of the clips now but what I didn't know is that wearing shoes with clips equaled working DIFFERENT muscles than I'm used to. The tops of my thighs are burning and I don't remember a boot camp workout that didn't include thigh work so tomorrow should be interesting!

My next goal is to research cycling training schedules online to start to improve now that I'm comfortable.

Day 53: Food

SATURDAY, JULY 24

Breakfast

Multigrain Cheerios- 200

Skim Milk- 50

Lunch

Chipotle Chicken & Veggie Burrito- 630

Snack

Baked Chips- 130

Dinner

Whole Wheat Protein Pasta- 250

Pesto w/ Mushrooms- 100

TOTAL: 1390

Day 53: Workout

I went for a ride today after spending 2 1/2 hours at the bike shop learning how to use the new pedals. I do notice a difference and I think keeping the heel down is giving my leg and overall better workout which is great. I'm scarred to death on these clips though. Hopefully I'll get the hang of it on our long ride tomorrow!

Day 52: Food

Breakfast:
Whole Wheat Bread- 200
Peanut Butter- 200

Lunch:
6'' Turkey sub with lots of veggies from subway- 280
Chips- 150

Snack:
Banana- 70
Pretzels- 120

Dinner:
6 chips with guac
1 chicken empanada
1 veggie tostada
Drinks: 2 1/2 glasses of red wine & 2 oz of whiskey

Something Missing?

You may have noticed that I didn't record food this week Tues-Thurs. I was at a staff retreat and decided to not stress about getting my food logged and onto the blog. I'll start back up tomorrow!!

Day 51: Workout

I'm at the staff retreat in Grand Haven and Laura and I just biked about 15 miles. The weather was perfect and my body definitely needed to move after so much laying out on the beach or sitting on the deck reading.

The ride was great. I took LT to some of my old stopping grounds and showed her around.

I still am enjoying the cycling but I can definitely say my legs got a workout tonight....they're tired! But that's a good thing :)

Day 50: Workout (90 Day Challenge)

Today's workout was a lot better than yesterdays....my body actually behaved.

After a 3/4 mile run, we did "luck of the draw".....the workout where you choose a playing card and the playing card is attached to an exercise that you have to do. You keep drawing cards and doing exercises until the time is up.

Todays exercises included:

• Weighted ball crunches
• pushes
• pulls
• undulations with the rope
• pushups (I did 120 today!!!)
• star jumps
• mountain climbers
• jumping jacks
• squat jumps
• chariot runs

At the end we did core:

• crunches
• legs up crunches
• front planks
• side planks (2)
• super man planks
• another front plank
• reverse plank 

That's all!

Day 49: Workout (90 Day Challenge)

For some reason, this was a rough workout for me at boot camp. I didn't feel winded or like my muscles were burnt out but I was soooo dizzy! I could tell right away that I was but then we did these things where we stepped up onto a high step, raising our opposite leg.... I didn't have the balance that it took today and I felt like I was going to topple over. I took a break on the bench and Rob talked me through it. He asked me about the foods I had eaten and what I'd been up to. I told him I did a bike ride on last night and he thought maybe I just did too much. I don't know? I doubt that 10.9 miles on the bike= too much! It was nice of him to give me a break though and to understand that I wasn't 100%.

Then, we kept going on our run and we got to stairs, going down the stairs I was fine but then when we were coming up we were supposed to do double feet and it was like 1 stair looked like 5 stairs in my vision. YUCK! So Rob had me come to the top and do steam engines while everyone ran the stairs.

Overall it's not like it was a bad workout or anything, it was good. Lots of strength training stuff with resistance bands. On a good note, I also felt like my running was decent (maybe because I was spared the stairs???)

Tomorrow's a new day!

Day 48: Food

SUNDAY, JULY 18

Breakfast
Multigrain Cheerios- 200
Skim Milk- 50

Snack
String Cheese- 60
Apple

Lunch
Whole Wheat Bread- 200
Ham-40
Cheese- 45
18 Chips- 130

Preworkout
½ shake- 65
banana- 70

Dinner
5 meatballs
1 cup potatoes
mixed salad with 2tbls of tahini dressing
cherries

Day 48: Workout

Today I rode 10.9miles from Hudsonville to Zeeland with my friends Mike and Janet. The weather ended up being perfect and the scenery was beautiful!

I look forward to my first 15mile trip now!

Day 47: Food

SATURDAY, JULY 17

Breakfast

Whole Grain Bread- 200

Peanut Butter- 150

Jam- 50

Snack

Pretzels- 150

Apple

Lunch

Lean Pockets- 480

Snack

Kettle Corn- 150

Dinner

I was at a wedding reception with an upset stomach. I had about 2tbls of soft serve vanilla ice cream in a cone- 130 (probably high estimate)

TOTAL: 1310

Day 47: Workout (90 Day Challenge)

So I made it up and out of bed by 6:45 this morning to go to a special Saturday workout for the 90 Day Challenge.

It was already completely sunny and hot by the time I pulled up to the park at 7:30. There was a slight breeze but, I swear, by the time we started running, the breeze disappeared and didn't come back again until we were stretching at the end (which was an awesome gift of God because I felt like my body was cooking from the inside and from the outside I was so hot!)

We did a 2 mile run today, burning our legs out along the way. We kept our cardio going with:

• a million lunges- ok, not a million, but a ton
• butt kicks
• karaokes 
• high kicks
• knees up
• etc

But the hardest (ha, I almost wrote "worst") part of our workout was this stupid high, steep, grass hill over by the ice rink. My gosh, it seemed like it went on forever. We ran to the top and back down four times (taking a break between each...I really honestly can't say I could have done two times without stopping). My legs AND lungs were burning.

We also did:

• tricep dips (x2)
• bicep curls
• rows
• pushes
• oblique twists
• pushups 
• diamond push ups
• elevated crunches
• elevated side crunches
• reverse plank
• plank
• etc. 

This was one of the most challenging workouts I've ever had at boot camp. All around something that pushed my limits in both cardio and strength. My heart pounded the entire time, never coming back down to a resting heart rate. Hope the cardio burn was worth it!!

Day 46: Food

FRIDAY, JULY 16

Breakfast
Banana- 70
Multigrain Cheerios- 200
Skim Milk- 50

Snack
Apple
Pretzels- 150

Lunch
Ham- 30
Cheese- 45
Whole Wheat Bread- 200
18 Chips- 150 cals

Snack
Kettle Corn- 200

Dinner
Chicken- 200
Potato- 200

TOTAL: 1495

Day 46: Workout

I went out on the bike for 5 miles. I know that's not long but that's all my butt could take. The bruising from the past couple days is intense! I know that I need to keep getting on the saddle to get used to it....everyone promises me that the pain will go away....we'll see!
TOTALLY EMBARRASSING MOMENT THOUGH!!!!!! I fell, yep, I fell. Thankfully I was stopping and not going full speed but still, it was embarrassing! I was pulling up to my house and a guy was coming at me on his bike and I think I was trying to be all cool so I totally forgot that my peddle has a nylon cage that I stick my shoe in so I tried to just get off the bike like I would a normal bike. Doesn't work that way, your feet don't move when they're strapped in!!! So, I went down with the bike. It didn't hurt much but i was definitely embarrassed. Hopefully I learned my lesson and won't do that again any time soon!

Tomorrow is Saturday boot camp.... here's to hoping I can get my toosh out of bed early on a Saturday!

Random Thought

I've probably been to the beach 6 times now this summer. I sit between the parking lot and the water so that I'm not around masses of people and can enjoy the quiet and the wind, etc. Most people sit near the water, understandably, so they all walk past my spot.

When they walk past....I realize America is the most unhealthy place in the world! I would say 9 out of 10 groups complain about how far it is to walk in the sand and I hear many conversations where people are arguing about just wanting to stop midway instead of walk the rest of the way. They get in fights about who's carrying more. They yell at their 2-year-old children for whining and not keeping up but they don't want to carry them because they're too out of shape and it'd be too hard. People take countless breaks after just a short walk.

It's sad really.

This probably sounds arrogant but I'm so glad that I'm not one of those people anymore. I actually enjoy my 1-2 time trek to the bathrooms, getting the blood flowing and feeling the sand shift under my feet.

Day 45: Food

THURSDAY, JULY 15

Breakfast
Whole Grain Cheerios- 200
Skim Milk- 50

Snack
Blueberries & Grapes

Lunch
Subway 6inch w/turkey & lots of veggies- 280
Baked Chips- 200

Dinner
Lettuce Wraps- 200
Part of a portion of Chicken Capellini (I asked for wheat pasta)- 300

TOTAL: 1230

Day 45: Workout

I went cycling for about 40 minutes. My goodness my butt hurts!!! They say it's going to get better but let me tell you, it made wearing those padded diaper shorts worth it!!

Things that I learned tonight on my first solo cycle...

1. My butt hurts
2. Even a little rock and throw you off
3. Road bikes are made for flat paved road, the bricks were horrible to ride on!
4. My butt hurts
5. It's really really fast to get anywhere. I couldn't believe that I did a few miles and only minutes had gone by. (running I take like an hour to run 4 miles!)
6. Some drivers are nice, and some drivers are not. Beware of cars!
7. My butt still hurts.

Ok, really though, all in all I think I'm really going to like this cycling thing! I look forward to going a couple times with Kyle next week and I hope to continue to learn more about it!

Day 44: Workout #2

My friend Adam and I went biking in Holland (testing a road bike I want to buy). It was really enjoyable once I figured out how to shift well, etc. I could feel the previous morning's workout in my upper back and shoulders as I rode but my legs felt strong and I felt like I could go forever. I definitely enjoyed it and look forward to more biking in the future!

Day 44: Food

WEDNESDAY, JULY 14

Pre-workout

Banana- 70
Shake- 65

Breakfast

Whole Grain Cheerios- 200

Skim Milk- 50

Snack

Grapes & Blueberries

Lunch

Whole Grain Bread- 200

Egg- 70

Bacon- 150

Lettuce, Tomato, Onion

Sweet Potato- 200

Snack

Almonds- 150

Dinner

Whole Wheat Buns- 175

Fat Free Turkey Dogs- 85

Chips- 75

TOTAL: 1490

Day 44: Workout (90 Day Challenge)

Today was as running/speed/endurance day. We mostly ran around the loop several times doing sprints, running, up hill sprints (not my favorite), running side ways, running backward, running through hoops, running through a ladder, etc. Yes, running, running, running. The interval training with the sprint work is a great work out and it was almost like I could just feel the calories dropping off. It was intense though and there were a couple times I needed to slow to catch my breath.

Along with the running we did a couple strength things (not much though)-
Military Presses
Rows
Push Ups
Tricep Dips

When it was time to do core he said, and I quote directly, "This might suck a little bit"....and, it did. We did like sets of exercises as fast as we could in 30 seconds. BURN BABY BURN!
Bicycles
Flutter Kicks
Legs up and reaching to the sky
Crunches
Reverse Crunches
Back Scratchers
Leg lifts and holds (these are more killer than I could have imagined)!

My abs are done, that's for sure!

Good workout. I feel like I was challenged and like I pushed myself as hard as I could through all of the running and sprinting. I feel accomplished as I start my day!

Day 43: Food

TUESDAY, JULY 13



Pre-workout

Banana- 70

Shake- 130


Breakfast

Egg- 50

Whole Wheat Toast- 80

Ham- 50


Snack

Blueberries & Grapes


Lunch

Subway 6 inch turkey w/ lots of veggies- 280

Baked Chips- 130


Snack

Almonds- 170


Dinner

Protein Pasta w/ Pesto Sauce- 350

Chicken- 100

Spinach & Red Peppers



TOTAL: 1410

Day 43: Workout (90 Day Challenge)

Today was an upper body strength training day. We did each of the following sets 2 times, doing cardio between each.

• Flys
• Push Ups
• Wide Push Ups
• Scissors

Cardio: 1. Mountain Climbers 2. Knee Ups (plyo)

• Tricep Dips
• Close Push  Ups
• Tricep Overhead Extensions
• Tricep Reach backs

Cardio: 1. Moutain Climbers 2. Steam Engines

• Weighted Crunches
• Weighted Anvils
• Twists
• Wood Choppers

Cardio: 1. Butt Kicks 2. Star Jumps

• Weights Over Head
• Weights Straight Out Front
• Military Presses
• Runners Arms

Cardio: 1. ?? (forgot??) 2. Football Feet

Day 42: Food

Monday, JULY 12



Pre-workout

Banana- 70

Shake- 65


Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50


Snack

Blueberries


Lunch

Peanut Curry w/ Chicken & Veggies- 500


Snack

String Cheese- 120


Dinner

Whole Wheat Buns- 200

Fat Free Turkey Dogs- 80

Chips- 140

Skinny Cow Frozen Yogurt- 140



TOTAL: 1505

Day 42: Workout (90 Day Challenge)

I swear we did a 10K today. Missy asked me where we ran and my initial response was "Holland, we ran to HOLLAND!" That's how far I felt we went. Today was definitely a running workout. It was beautiful running across the cool bridges downtown and down the board walk along the river but, my goodness it was far! We ran for so long that we didn't even have time to do core when we were back....which essentially means we ran for 40 mins.

We did a few strength training things with resistence bands along the way (very sparse) that included:

• bicep curls
• tricep dips
• step ups (on HUGE ledges)
• running sideways up stairs (can't believe I didn't fall!)
• oblique twists with a partner
• reverse crunches
• pulls
• pushes

All in all, a good workout that pushed me!

Days 39-41: Food

I was away for two of these days up in Traverse City with Friends. I made good food choices (even though it was hard) and my basic meals for each day were something like this:

Breakfast- cereal & milk
Snack- Zuchini Bread or Pretzels
Lunch- ham and swiss sandwich with 2/3 cup potato salad and 18 chips
Snack- Fruit like bluberries or strawberries
Dinner- Grilled meat & veggie packets one night and a sandwich the next (they had nachos and I knew I couldn't eat that and feel good)
Dessert- Strawberries & Angel Food Cake for 2 nights, and zuchini bread Sun night

I feel good about the choices I made even though I was away and surrounded by things like Doritos and brownies, etc.

Day 38: Food

THURSDAY, JULY 8



Workout

banana- 100

Shake- 130

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Lunch

Qdoba Naked Chicken Burrito w/ Veggies- 630


Snack

Apple


Dinner

Chili- 230

½ Sweet Potato- 80

Protein Bar- 200


TOTAL: 1560

Day 38: Workout (90 Day Challenge)

My chest and shoulders are sooooo burnt out after todays workout that I have no idea how I'm going to blow dry my hair so I'm stalling by writing in my blog : ).

I got about 3hrs of sleep again last night so I knew the workout today would be a challenge but I didn't know it would be the hardest time I've had in awhile. It was like my body and my mind were not connected. The entire time I was talking to my body saying things like "Are you SERIOUS???", and "Come on, this is ridiculous!", and mostly "MOVE DAMNIT!" Yep, I did say some of those things out loud even! I was so annoyed with my body but I gave the workout everything I could.

At one point, I stopped to get a breath before moving to the next set of free weight exercises and Rob said "There's no time for standing around". I just looked at him and said, completely annoyed with my body, "I KNOW!".

Today was heavy on strength training. We ran from station to station doing the following:

• Jump Squats (with 16lbs in my hands)
• Military Presses
• WITY's
• Single Leg Dead Lifts with 16lbs
• Rows high on TRX
• Rows low on TRX
• Forward Lunges
• Reverse Lunges
• Jump rope
• Pushups
• Skipping high
• Pushups (yes, AGAIN!... I think I did 6 sets by the end of the morning)
• Tricep dips
• shuffle
• Jumping through ring ladder
• Biceps on TRX
• Hugs on TRX
• Pushes on TRX
• Wide claps on TRX

We did all of the TRX things once and the rest of the stations we went to 3 times. KILLER!

Day 37: Food

WEDNESDAY, JULY 7



Breakfast

Whole Grain Cheerios- 200

Skim Milk- 50


Lunch

Soup- 100

Peanut Curry w/ Chicken & Veggies- 500


Snack

Blueberries & Strawberries

String Cheese- 70


Dinner

BLT- 350

Pita w/ Hummus- 125
Sprite- 150

TOTAL: 1525

There are a few things that can keep me from boot camp...

menstrual cramps are one of them! : ( Boooooooo!!!!!

Day 36: Food

TUESDAY, JULY 6



Pre-workout

Banana- 70

Shake- 65

Breakfast

Egg- 140

Whole Wheat Toast- 160

Peanut Butter- 100

Snack

Grapes

Lunch

Protein Pasta w/ Pesto- 300

Mushrooms

Asparagus

Peach

Snack

Cheese- 120

Crackers- 150

Dinner

Sushi- 500




TOTAL: 1605

Day 36: Workout (90 Day Challenge)

For some reason I was able to push myself really hard today which was interesting since I didn't sleep at all last night (seriously, I bet I didn't get 4 hours of sleep).

I'm thinking maybe the reason I was able to push hard was because he sent us out on a solo workout where we normally work with a partner or in groups. After we did an 8minute run, Rob gave us each a separate exercise to start with. Then, when we finished that exercise we'd run back to him and get another and so on until the workout was done (even core work was solo and not with the group). I really enjoyed the chance to get some time to push myself hard and to just have quiet in my head while I took in the beautiful river and felt the blood pumping through my veins.

The workout included:

• tricep dips
• stairs
• rows
• oblique twists with resistance band
• lunges
• reverse lunges
• interval sprints
• crunches
• side crunches
• v-ups
• push ups (3 times)....... Rob challenged me to do push ups from my toes so I did a total of 15 today. This is a HUGE accomplishment but I have to admit, they were REALLY shallow. I guess it's a start though!
• reverse crunches
• military presses
• WITY's
• flys

As I said, a great workout today! We also got new pictures taken so I'll post those when I get them...

Day 35: Food

Monday, JULY 5




Pre-workout

Banana- 70

Shake- 130


Breakfast

Whole Grain Cheerios- 170

Skim Milk- 50


Lunch

Whole Wheat Bread- 80

Turkey- 70

Chips- 150


Snack

Peach


Dinner

Chicken- 120

Protein Pasta w/ Pesto- 300

Mushrooms

Asparagus


Snack

Real Fruit Popsicle- 80



TOTAL: 1150

Day 35: Workout (90 Day Challenge)

It was soo hot last night and my air conditioner is still on the fritz so I didn't sleep well at all. Then, when I got up to go to boot camp this morning, it was 84 degrees out....84 degrees at 5am!!!

After an 8 minute run, we focused on strength training with TRX. (http://www.fitnessanywhere.com/) We took two laps across the parking lots sporadically throughout the workout to keep our bodies loose.

We did a full body, all with the TRX straps, workout including:

• deep squats
• reverse lunges
• courtsey lunges
• 1 leg squats
• pulls to chest
• oblique twists w/ squats
• push ups
• Y's
• I's
• Military Presses
• Bicep Curls
• Bicep hugs
• Tricep extensions
• Tricep pushups
• Plank (forgot how much more difficult these are on the TRX)
• Plank w/ knees to chest
• Running in a plank
• Plank bringing knees to each side
• Plank to pike
• Standing plank w/ a hold

I LOVE stretching on the TRX..... you get such a deep stretch. It was a good way to finish one of my favorite workouts. I could tell, however, that i hadn't done TRX in weeks (I think it's been 5??) so I will be sore today!

Day 33 & 34: Food

I didn't record food this weekend but I ate really healthy and made good decisions. I stuck with whole grain cereals for breakfast both days, turkey sandwiches for lunch both days and then under 500 calories ford dinner both days. I think the heat helped me not have such an appetite!

While it did feel good to take 2 days off of recording, I'll start recording again tomorrow for the new week.

Day 32: Food

FRIDAY, JULY 2



Breakfast

Multigrain Cheerios- 200

Skim Milk- 50


Snack

Banana- 80


Lunch

Whole Wheat Bread- 80

Turkey- 100

Pretzels- 130

Cheese- 70

Grapes


Snack

Apple

Jelly Bellies- 100


Dinner

Subway Turkey w/Veggies- 280

Baked Lays- 140


TOTAL: 1330

Day 31: Food

THURSDAY, JULY 1



Workout

banana- 100

½ Shake- 65


Breakfast

Whole Grain Cheerios- 200

Skim Milk- 50


Snack

Apple

Kettle Corn- 120



Lunch

Whole Wheat Bread- 80

Turkey- 100

Pretzels- 130

Cheese- 70

Grapes


Snack

Jelly Bellies- 120


Dinner

Filet Mignon- 250

Sweet Potato- 200

Mixed Veggies

Garden Salad w/ French- 150

TOTAL: 1635

Day 31: Workout (90 Day Challenge)

We went into town today....with a partner and a medicine ball. Ours was only 6lbs but, after awhile, that darn thing got heavy!

I think this day will be hard to explain but it was all partner work with the ball, including:

• Step ups
• Side Step ups passing the ball
• Wall sits passing the ball to the side
• Wall sits passing the ball to your partner in front of you
• Jumping Jacks
• Push ups
• Tricep Dips
• this Plyo squat/ball throw thing
• Rolling the ball, picking it up and throwing it
• Reverse Crunches squeezing the ball between your legs (hard!)
• Throwing hte ball to each other standing on one leg

Then we went back and finished with core.
This was a different workout and I liked how it mixed things up a bit for us!

Day 30: Food

WEDNESDAY, JUNE 30



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Blueberry Muffin- 175

Lunch

Turkey Sub at Subway with lots of veggies- 280

Sun Chips- 210

Snack

Grapes

Dinner

We went to Red Robin, a hard menu to order from

Burger (without Cheese or Mayo)- 550

Fries (yes, I didn’t need these)- 375

TOTAL: 1815

Day 30: Workout (90 Day Challenge)

It's Day 30 which means the 90 Challenge is 1/3rd the way over! I feel like it's gone super fast. I'm amazed at how much a challenge holds me accountable!

Rob was back at boot camp today so it was good to workout with Wendy again. We did 3 sets of running intervals to check heart rate and recovery (from resting heart rate to a level 9 sprint for 30seconds). My hamstring was tight but I didn't feel the pain I felt yesterday. I did lots of stretching so that probably helped. I was amazed at how much faster my levels 7-9 were from when I started and I was floored at how quickly I recovered each time. I'm glad to see that all of this training is having such a healthy affect on my heart.

After the interval runs we went back to the park for upper body and core work. We did the following:

• Military Presses
• Wide Rows
• Bicep Curls
• Tricep Extensions
• Front Plank
• Reverse Plank
• Reverse Plank with one leg in the air (switching legs 1/2 way through)
• Side Planks (both sides obviously)
• Crunches
• Crunches reaching up to one leg
• Back Scratchers

I was exhausted when I woke up this morning but working out has changed all of that and I feel much more ready to tackle my day!

Side Note

I got fitted for a real road bike last night. That's all I can think about now....I want one badly : ) If anyone reads this who knows someone trying to sell a 51cm road bike (mens or womens) or even a 48cm mens bike, give me a shout!

Day 29: Food

TUESDAY, JUNE 29
(note: I had to eat every meal out today...that's a killer!)



Pre-workout

Banana- 70

Shake- 130

Breakfast

Egg- 70

Bacon- 75

Lunch

Turkey Tom Sub @ Jimmy Johns- 350

Chips- 280

Snack

Caramel Corn- 200

Dinner

3 tortillas- 240

Chicken & Shrimp- 200

Grilled Peppers & Onions

Sour Cream- 60



TOTAL: 1675

Day 29: Workout (90 Day Challenge)

Today we went out into town. My hamstring was cramping up, which made almost everything, including stretching, more difficult.......but, I really missed boot camp yesterday because of the conference at Cornerstone so today it felt good to start my day with working out again!

 

After doing some cardio warm up in the parking lot, we went into town and did the following exercises along the way:

• Step ups
• Reverse Lunges
• Lunges
• Side Lunges
• Wall Sits
•  Stairs (which were hard with the hamstring)
• Pushups
• Tricep Dips
• More Stairs (still hard)
• Rows
• Bicep Curls with resistance bands
• Tricep Extensions with resistance bands
• Plyo jumps where you bring your knees to your chest
• 2 kinds of Punches with the resistance bands

When we got back to the park we did core:

• 2 Front Planks, 1 with rocking back and forth
• Crunches
• Crunches with knees in the air
• Crunches with legs straight up
• Back Scratchers

As always, I may have forgotten things but it was a good workout!

Day 28: Food

MONDAY, JUNE 28



Breakfast

Egg- 70

Sausage- 150

Yogurt- 60

Snack

Banana- 100

Lunch

Chipotle Chicken & Veggie Burrito- 640

Snack

1/3 Clif Bar- 70

Apple- 100

Dinner

Ham- 75

Potato- 100

Salad w/ cucumber- 50

Broccoli & Cauliflower




TOTAL: 1415

Day 27: Food

SUNDAY, JUNE 27



Breakfast

Multigrain Cheerios- 200

Skim Milk- 50

Lunch

Egg, Bacon, Lettuce & Tomato on Whole Wheat- 375

Sweet Potato- 150

Snack

Caramel Corn- 200

Dinner

(we had dinner at a conference from work)

1cup pasta w/ Meat Sauce- 350

Bread- 130

Mixed Veggies

Salad w/ Cucumber

TOTAL: 1455

Day 26: Food

SATURDAY, JUNE 26



Workout

Energy Bar- 200


Breakfast

Fiber 1 Pancakes- 190

Light Syrup- 100


Snack

Pretzels- 80


Lunch

Chicken- 80

Protein Enriched Pasta w/ Pesto- 200

Asparagus

Mushrooms


Snack

Candy- 200


Dinner

Chicken- 100

Green Beans

Potato- 100

Watermelon



TOTAL: 1250

Day 26: Workout (90 Day Challenge)

So, today was the Reeds Lake 5K. I decided last minute yesterday to sign up even though I haven't trained a lick. As my boss Steve said to me "you're probably going to work out on Saturday anyway, you should just do the race". So, I decided to do it and that I would call it a "workout" instead of a "race".

Wow, it was an adventure.....

So I was alone, which meant motivation was WAAAAAAY harder than when I did it with my brother or when I run with a friend during the week. It was certainly a mental game but it also became WAY more of a phsyical game than I had experienced with the Riverbank Run in May.

You may remember that I wrote last week about my hamstring being in pain and cramping up. Well, cramping up it did. I had to stop once to stretch it and massage the muscles. Then, and this is HORRIFYING.....I felt like I had to go to the bathroom....#2, yep, I'll just call it #2 so that it doesn't gross anyone out. This has happened once before when Jettie and I went for a run together. Anyhow, I was determined to not let it affect the race so I stopped to compose myself and pray, yes, literally pray, that God would make the #2 stop and that I could just keep going. Well, turns out I tried sooooo hard to keep it from happening that I peed a little....yep, I peed a little, in my pants. ONE OF THE SCARIEST MOMENTS OF MY LIFE. I was able to stop it immediately so it's not like anyone else knew but I KNEW! Thankfully, it all subsided and I fell into my rhythm. Oh goodness, quite an adventure.

SO, my unofficial end time was 26:23 which is 22 seconds faster than my Riverbank time. I'll take it. I didn't train and I still got a workout in and the thrill of the race was still super motivating.

Kristen dropped me off at the race but she couldn't pick me up so I decided it'd be a "cool down" to walk 3 miles home. Um, yeah, my legs were dead tired the entire way. I did some mobile stretching along the way, unplugged my ear phones, felt the breeze and just thanked God for the human body and for nature.

I'm exhausted now but I'm glad I did it!

Day 25: Food

FRIDAY, JUNE 25



Breakfast

Multigrain Cheerios- 200

Skim Milk- 50


Snack

Pretzels- 150


Lunch

Subway Turkey w/Veggies- 280

Baked Lays- 140


Snack

String Cheese- 140

Cherries

Dinner

Chicken- 80

Protein Enriched Pasta w/ Pesto- 200

Asparagus

Mushrooms

Dessert

Light Caramel Corn- 120

TOTAL: 1360

Day 24: Food

THURSDAY, JUNE 24



Workout

banana- 100

Shake- 130


Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Grapes

Lunch

Whole Wheat Bread- 80

Turkey- 100

Special K Crackers- 130

Lite Laughing Cow Cheese- 70

Grapes


Snack

Cereal- 170

Skim Milk- 50

Dinner

6oz Chicken Breast- 180

Asparagus

Tomato



TOTAL: 1200

Day 24: Workout (90 Day Challenge)

Today the weather was beautiful. The breeze was a gift from God!

 

After warming up, we each drew 11 poker chips. Each chip had a color and/or design that was matched with an exercise. You did the exercises according to which chips you drew, in which ever order you wanted, pushing yourself along the way.

These are some of the exercises I did:

• Ran 3 times
• Sissy Squats 2 times
• Undulations
• Pushups 2 times
• 50 Stair Steps
• Animal Walk 2 times
• Rows 2 times
• Pushes 2 times
• Ammo can runs (with 70lbs!)
• Slush Tube Chest Presses
• 35lb bicep curls
• Medicine Ball throws (chest, triceps, squats, biceps, obliques)

It was fun to mix it up with that poker chip activity.

Then we moved to some core including:

• Regular Crunches holding 10lbs
• Reverse Crunches
• Flutter Kicks
• Donkey Kicks
• Fire Hydrants

Thanks to Wendy for a very creative and fun workout today and thanks to God for the beautiful workout weather!!

Day 23: Food

WEDNESDAY, JUNE 23



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Lunch

(had a lunch mtg @ olive garden and ordered off the “garden fare” menu)

2/3 order of Seafood Pasta Dish w/ Marinara Sauce- 375

2 Breadsticks- 300 (ouch! The bread was as much as my main dish!!!)

Snack

Apple

String Cheese- 70

Dinner

Catfish- 170

Snap Peas & Carrots

Hummus & Pita- 150

½ cup raspberry sorbet- 150

TOTAL: 1540

Day 23: Workout

Can you say HOT AND HUMID???? That's what it was today at boot camp.

We went for a run into town and did the following things with resistance bands along the way:

• Pushes
• Pulls
• Bicep Curls 
• Tricep Dips
• Tricep Extensions
• Oblique Twists
• Sprints (one up hill)
• Pushups
• Steps ups (on high ledges)
• Lunges (front, back and sides)
• Wall sits
• Partner pulling wall sits

(can't remember anything else)

Then we came back and  did 5 straight minutes of core which definitely burned me out again. We did like 4 front planks, side planks, knee up crunches, spider mans, crossing spider mans, legs straight crunches, etc.

WHEW! My legs are sooooooo tired today!

Day 22: Workout Part 2 & Food

WHAT I DID TO WORKOUT THIS EVENING:
I cleaned a friends house for 4 hours today. My back is feeling it because I did a lot of work really low and a lot of work really high up. It was good for the legs and the back/shoulders for sure!

WHAT I ATE TODAY:

Pre-workout


Banana- 70

Shake- 130

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

Snack

Apple

String Cheese

Lunch

Naked Chicken Burrito w/ Veggies @ Qdoba- 630

Treat

Tootsie Rolls- 200

Dinner

Whole Wheat Bread- 80

Turkey- 100

Special K Crackers- 130

Lite Laughing Cow Cheese- 55

Strawberries



TOTAL: 1585

Day 22: Workout (90 Day Challenge)

Last night a tornado and tornado siren woke me at 1:15 and kept Kristen and I in the basement until almost 2am. After that, I had a HORRIBlE time going back to sleep and an even WORSE time staying asleep as I knew 4:45 was approaching quickly. I hit my snooze button when my alarm went off for boot camp, and I almost talked myself into letting myself sleep and skipping the workout but I kept saying "Mind of Matter" and I drug myself out of bed.

Yesterday was a heavy cardio day and today was a heavy strength training day. We started with a cardio warmup for 10 minutes and then......we did a "whirlwind" workout which means we did each of the following exercises for 20 seconds with 8 seconds rest between. We repeated most exercises too times to really burn our muscles out. I challenged myself to do the leg muscles with my weights as well.

GOOD NEWS---- MY CHARLIE HORSE WAS GONE!!!

(there were a ton of exercises so I don't think I'll be able to remember them all)

• Military Presses
• Bicep Curls
• Lateral Raises
• Side Raises
• Hammer Curls
• Back Rows
• Tricep lifts to chin
• Runners Lunges
• Static Lunges
• Static Seat
• Squats
• Reverse Crunches
• Regular Crunches
• Flutter Kicks
• V-sits
• Bicycle Crunches
• Bicycle Forward
• Bicycle Backward
• Legs to the Heavens

Between every set of exercises we did a 45 second burst of cardio to maintain our heartrate. This included things like:

• mountain climbers
• jumping jacks
• butt kicks
• cross country skiers

The workout was a challenge. The most challenging part for me was the core work. Maybe this is something I need to put extra focus on to increase my strength. All in all, because I like a strength workout, this was a good morning........and I'm sure I'll feel it through out my day.

Day 21: Workout Part 2 & Food

What I did to workout this evening:
Mel and I went for a 2 mile walk (way too hot to run!)

What I ate today:
Ordering out two times today made for high calories....guess who's packing lunch and dinner for tomorrow?!?!!?

Monday, JUNE 21



Pre-workout

Banana- 70

½ Shake- 65

Breakfast

Egg- 70

Whole Wheat Toast- 70

98% Fat Free Ham- 50

String Cheese- 70

Snack

Strawberries & Blueberries

Lunch

1 cup hot & sour soup- 100

Chicken and veggies in curry sauce- 500

Snack

Apple

String Cheese- 60

Dinner

I went to Logans with my Z family and ordered a meal off of the “health nuts menu”

4oz sirloin, broccoli, salad & sweet potato- 650



TOTAL: 1705

Day 21: Workout Part 1 (90 Day Challenge)

Today was humid! There was a slight breeze though so it wasn't torture.

We went around the river today, doing a circuit with lots of cardio pushes. This included:

• Stairs
• Tricep dips (3 sets!)
• Wide Push ups
• Normal Push ups
• Narrow Push ups
• Squats with one leg up
• 3 kinds of calf raises
• Wall sits with one leg out
• Wall sits with hands over head
• Sprints (3 sets up inclines)
• Front Plank
• Side Planks
• Crunches
• Crunches with legs straight up in the air
• Body pulls with your biceps and chest (using the bridge rail)

I got a horrible charley horse in my quad and I still can't seem to get rid of it. I'm trying to massage it out but we'll see if the hot shower can loosen it. Not my favorite feeling ever!

All in all I felt like I pushed myself today so that was good

Day 20: Food

SUNDAY, JUNE 20


Breakfast

Egg- 100

Whole Wheat Toast- 80

98% Fat Free Ham- 50

Snack

Apple & Grapes

Lunch

Egg, Bacon, Lettuce & Tomato on Whole Wheat- 375

Sweet Potato- 150

Snack

Marshmallows- 150

Pretzels- 120

Dinner

Salad w/ ½ boiled egg, 2oz turkey, carrots, peppers, light sprinkle of cheese, 1 tsp bacon bits, balsamic vinaigrette dressing- 130

4 baked chicken wings- 200

8 tortilla chips w/ salsa- 70
Dessert: Tootsie Roll Pop- 50?

TOTAL: 1475

Day 19: Food

SATURDAY, JUNE 19


Breakfast

Whole Grain Cheerios- 200

Skim Milk- 50

Snack

Apple & Grapes

Lunch

Whole Wheat Bread- 80

Turkey- 80

¾ cup Potato Salad- 150

Chips- 130

Carrots

Snack

(appetizers at a wedding reception)

smoked salmon w/ 7 crackers- 140

½ piece of bread w/ 2 tbls pulled pork- 100

Mixed veggies w/ 2 tbls spinach dip- 100

Dinner

Whole Wheat Bread- 80

Turkey- 80

Dessert

Popsicle- 45



TOTAL: 1230

Day 18: Food

Breakfast
Multigrain Cheerios- 170
Skim Milk- 50

Snack
Apple

Lunch
Whole Grain Bread- 80
Turkey- 70
Asparagus
Carrots & Tortilla Chips with Hummus- 150

Snack
Pretzels- 150
Grapes

Dinner
Turkey Chili loaded with Veggies- 250
Whole Wheat Bread- 80
Corn

Dessert
Ice Cream- 130

TOTAL: 1130

Day 17: Food

Pre-Workout
banana- 100
1/2 shake- 65

Breakfast
Whole Grain Cheerios- 200
Skim Milk- 50
Raspberries

Snack
Pretzels- 120

Lunch
Whole Wheat Bun- 90
Black Bean Veggie Burger Patty- 100
Carrots & Hummus- 30
Sunchips- 130

Snack
10 Shrimp cocktail- 60

Dinner
Salmon- 230
Corn
Sweet Potato- 175

Dessert:
Superman Ice Cream- 130
Cone- 120

TOTAL: 1600

Day 17: Workout (90 Day Challenge)

I normally go to boot camp 3 days a week but I've been uping it to 4 days the last two weeks....last week that was ok but this week, with two evening workouts on top of boot camp, my legs were exhausted!

Wendy put us through a tough leg workout.

For warm up we started with step ups and then jog, high knees, butt kicks, straight leg kicks.

We did a driving run up a short but steep incline and then, yes, you guessed it......STEPS.

We did about 154 steps up and down. This is 1/2 of what I did on Saturday but my legs just didn't have the power to do them as well (so thank goodness we only did them once!)

At the top of the stairs we did 2 sets of pushups and football shuffles (where you step side to side as quickly as you can).

We came back down and did static squats and wall sits (a couple sets of each), finishing off our leg work with step ups with leg extensions.

When we got back to the park we walked a lap and then went into core. For core we did: 

• crunches
• reverse cruches
• reverse crunches to each side
• anvils (for obliques)
• hold the anvil pose static 

The stretching afterward felt AMAZING on my legs. Now I'm going to go take the hottest show I can to relax my hamstrings.........