Marching into Fitness Exercise/Menu Tracking - Page 2

TuscanGirl · 03-11-2009, 05:27 AM

45 minute spin class

SuSUN · 03-11-2009, 05:16 PM

[COLOR="Blue"]Wednesday's Eats[/COLOR]

B: 1 egg cinnamon mock danish, w Co, n dots of sf syrup, +++tea w cr

L: 2 English Bangers, +++tea w cr

snack: 1 mug coffee w cr

D: 1 sirloin burger, 1/2 medium tomato, cr cheese, 1/2 slice LC flaxmeal/almond flour 'bread' w extra CO spread overtop, +++tea w cr

snack: 3 tsps cocoa bark,

snack: small bowl of cauli CO n butter

PM: SF Cocoa made w soy milk n CO

[COLOR="blue"]Susan[/COLOR]
130.4# this a.m.

SuSUN · 03-11-2009, 05:17 PM

Carolyn,
Thank you for the bread recipe. I found it made more than I thought it would, so I just had 1/2 slice, it was a tad dry so I spread it with CO and it was just fine with my burger on the side. Very filling with the flaxmeal...yummy.

Thanks again,

[COLOR="Blue"]Susan[/COLOR]

sjl330 · 03-11-2009, 06:49 PM

Menu:
2 eggs w/butter; 2 sausage patties; HWC/coffee

small salad with blue cheese crumbles/blue cheese dressing and salami

Chili Garlic Stir Fry Pork w/brocolli

1 sm. glass of wine

SuSUN · 03-12-2009, 07:09 PM

[COLOR="Blue"]Thursday's Eats[/COLOR]

B: 1/2 slice of 'bread' toasted w co and pb n sf syrup dabs, +++tea w cr

snack: 1 mug of coffee w cr

L: 1 egg 'pancake' w co, 2 large sausages n sf syrup dabs, +++tea w cr

D: boneless chicken cubed in curry sauce, over cauliflower faux rice, tea w cr

snack: 3 tsp of cocoa bark w co, tea w cr

PM: SF Cocoa w splenda made w soy milk
[COLOR="blue"]
Susan[/COLOR]

TuscanGirl · 03-13-2009, 05:44 AM

45 minute spin class

SuSUN · 03-13-2009, 11:44 AM

To add to yesterday's menu 6 large pork rinds crisps.

Awoke today at breakfast and realized I had no more eggs left. Sure went thru them quickly this week! So I had a slice of 'real bread' ancient grain toasted w CO, PB n sf syrup dabs, w lots of tea w cr

Went to my Exercise Class this morning, so I got an hours physical activity in there!

Hope to BBL to report my menu.

Susan

SuSUN · 03-13-2009, 04:07 PM

[COLOR="Red"]Friday's Eats[/COLOR]

B: 1 sl ancient gr toast w pb co butter, dabs of sf syrup, lots of tea w cr

snack: 1 mug coffee w cr

2 bottles Water at Ex. class

L: 1 egg-almond pancake w sf syrup n 1 large pork sausage, +++tea w cr

D: 2 tiny Oopsie rolls w 1 sirloin burger, 1/2 tomato, 1 Tbsp Salsa, 1 ch slice, +++tea

snack: 4 tsps of cocoa bark, ++tea w cr

PM: SF Cocoa made w soy milk, half n half, splenda 2-3 mugs

[COLOR="red"]SUSAN[/COLOR]

Lise · 03-13-2009, 06:05 PM

Friday eats for Lise:

B-2 or 3 spoonfuls of egg salad, fried pork belly ( not nearly as good as good old bacon ), coffee with cream
L-LO rotiserrie chicken, salad greens, ceasar dressing (2 carbs)
D-roasted pigs feet with crackling.....so very very yummy
S-coffee with cream

I have thawed a serving of raspberries for snack but I'm totally stuffed so they may land in the fridge until tomorrow...

Lise · 03-15-2009, 03:23 PM

Lise's Saturday menu:

B-breakfast bowl (3 overeasy eggs laid over 4 slices of bacon in a bowl), coffee with cream
L-LO pigs feet (not much left so I nawed some meat and fat off the bones) strawberries with cream
S-2 coffees with cream
D-Korean BBQ (the meat was marinaded but it's one of those places where you sit around the table with a BBQ pit in the middle, I rarely eat out and it was my mom's 80th so I did the best under the circumstances), lots of plain green tea
S-a huge coffee with cream, 2 bites of my DD's apple

This was not a typical EFGT day but it is what it is...

Lise's Sunday eats:

B-Breakfast bowl with sausage and 3 eggs, coffee with cream
L-a nap :blush:
D-5.6 oz fried ground beef, raspberries with cream

Since I napped my way through lunch and then had an early dinner I may very well have something else a little later...

SuSUN · 03-15-2009, 05:27 PM

[COLOR="RoyalBlue"]Sunday's Eats[/COLOR]

B: 1 sl ancient gr toast w pb n sf syrup at DDs, +++tea w cr

snack: 1 mug strong coffee w cr

L: 2 sausages, 1/2 oz cheddar, +++tea w cr

D: 3oz of pot roast beef, au jus, buttered broccolo w CO

snack: Cocoa bark w pb sf coconut 2tbsp, ++tea w cr

PM: SF cocoa made w soy milk n CO added w splenda

[COLOR="royalblue"]Susan[/COLOR]
129.5# this a.m.

No formal exercise today, but running after a 4 year old for 2 days must count. LOL!

[COLOR="royalblue"]Lise, I bet those pigs feet were tender, yum![/COLOR]

TuscanGirl · 03-16-2009, 06:19 AM

45 minute spin class and hour walk!!

SuSUN · 03-16-2009, 04:37 PM

You sure are faithful to that spinning class Mary Kay! WTGG!

[COLOR="RoyalBlue"]Monday's Eats[/COLOR]

B: 1 egg 'pancake' w flaxmeal, sf coconut, splenda, sf syrup +++tea w cr

snack: 1 strong coffee w cr

L: 1 large sausage w 1/2 grilled tomato, ++tea w cr

snack: raspberry herbal tea 2 mugs, 6 Almonds

D: 4oz roast beef, au jus, broccoli, 4 baby carrots, +++tea w cr

snack: 4 tsps of cocoa bark w CO

PM: SF Cocoa made w soy milk n splenda, 2-3 mugs
[COLOR="royalblue"]
Susan[/COLOR]
130.8# this a.m.

SuSUN · 03-17-2009, 05:09 PM

[COLOR="SeaGreen"]Tuesday's St. Patty's Eats[/COLOR]

B: 2 ex large eggs, 1/2T CO, 1T almond flour, 2tsp flaxmeal, sprinkle psyllium, splenda, splash soy milk, nuked for 2 mins, dabs of sf syrup less than 1/8 cup, +++tea wcr

snack: 1 mug of coffee w cr

L: 1 large pork sausage w 1/2 grilled tomato, +++tea w cr

snack: raspberry herbal tea w 10 almonds, 6 pork rinds

D: 5oz of pot roast beef, au jus, broccoli, 2 baby carrot, CO n butter

snack: 4 tsp cocoa bark, +++tea w cr

PM: SF Cocoa made w soy milk n splenda, 2-3 mugs

[COLOR="seagreen"]SUSAN[/COLOR]

TuscanGirl · 03-18-2009, 05:44 AM

Thanks Susan. If I can just get myself out of bed, the rest is easy!

60 minute walk yesterday.
45 minute spin class today.

SuSUN · 03-19-2009, 06:50 PM

[COLOR="Blue"]Thursday's Eats[/COLOR]

B: 1 pork sausage, 1/2 tomato, +++tea wcr

snack: 2 mugs coffee w cr

L: 1 egg, soy milk, almond flour, flaxmeal, psyllium, vanilla, splenda, +++tea

D: Cubed pot roast beef in curry sauce w few peas, cauli 'faux' rice, +++tea w cr

snack: Cocoa bark w almonds, flaxmeal, sf coconut, co, pb, +++tea w cr

PM: Pork rinds, SF Cocoa made w soy milk

[COLOR="blue"]SUSAN[/COLOR]
129.6# this a.m.

Great workout MaryKay! Sheesh! WTGG!

TuscanGirl · 03-20-2009, 03:23 AM

60 minute walk yesterday.
45 minute spin class today.

I need DD22 to go back to school.
She's wearing me out!

SuSUN · 03-20-2009, 09:33 PM

[COLOR="Blue"]Friday's Eats[/COLOR]

B: 2 sausages, +++tea w cr

snack: 1 mug coffee w cr

L: ham, cheddar, 1 egg omlette, +++tea w cr

snack: 2 tsps cocoa bark

D: tilapia pan fried w garlic in co, cauliflower, broccoli, 4 baby carrots, w butter

snack: 3 tsps cocoa bark, +++tea w cr

PM: SF Cocoa made w soy milk, 2-3 mugs

[COLOR="blue"]SUSAN[/COLOR]
129.6# this a.m.

SuSUN · 03-21-2009, 04:57 PM

[COLOR="Blue"]Saturday's Eats[/COLOR]

B: 1 egg mock cinnamon danish, CO, almond flour, flaxmeal, psyllium, lots of tea w cr

snack: 1 mug coffee w cr, Cocoa bark 2 tsps

L: 1 pork sausage, lots of tea w cr

snack: small piece, left over, tilapia pan fried in CO, 2 tsps of Cocoa bark, tea w cr

snack: 8 Almonds, tea w cr

D: 3oz Salmon, garlic-parmessan crusted, pan fried in CO, cauliflower, broccoli, 3 baby carrots, 1/4 cup alfredo sauce, tea w cr

PM: SF Cocoa, 2 mugs

[COLOR="blue"]
SUSAN[/COLOR]

TuscanGirl · 03-22-2009, 05:05 AM

Saturday - 60 minute walk!

SuSUN · 03-22-2009, 03:52 PM

[COLOR="Magenta"]Sunday:[/COLOR]

Did my Arm weights routine, 12 sink push ups, 100 back kicks and 50 knee raises.
Trying to get back into it, as I missed quite a few days last week.

[COLOR="Blue"]Susan[/COLOR]

TuscanGirl · 03-23-2009, 05:26 AM

45 minute spin class and a few arms

SuSUN · 03-23-2009, 04:26 PM

[COLOR="RoyalBlue"]Monday's Eats[/COLOR]

B: 1 Egg, almond flour, flaxmeal, psyllium, CO 'pancake' +++tea w cr

snack: (hungry) small can of tuna mashed w a tsp ceasar dsg n SF mayo, w 1 tsp flaxmeal, CO, +++tea w cr

snack: 16 Almonds, CO in +++tea w cr

L: 1oz cheddar, ++tea w cr

D: roast beef 3oz, au jus gravy, 1/2 cup broccoli, 1/2 cup carrots n turnip mashed in CO, ++tea w cr

snack: 2 tsps of Cocoa bark

PM: SF Cocoa 2 mugs

[COLOR="royalblue"]Susan[/COLOR]
129.2# this a.m.

Did (20) wall squats, (100) kick backs, (50) knee raises so got some lower body work done today.

TuscanGirl · 03-24-2009, 04:59 AM

Yesterday was a 45 minute walk in the sunshine!
Beautiful!!!

SuSUN · 03-24-2009, 03:17 PM

[COLOR="Blue"]Tuesday's Menu[/COLOR]

B: 1 egg, CO, almond flour, flaxmeal, 'Pancake' topped w dots of sf syrup, +++tea w cr

snack: 1 mug coffee w cr

L: 1 egg, cheddar, 1 shaved sl ham omlette w CO, +++tea w cr

snack: 1 raspberry herbal tea, 10 Almonds

D: (hungry) Roast beef 3oz, mashed carrots n turnip w butter n blk pepper, buttered broccoli, +++tea w cr

snack: Cocoa bark 2 tsps

PM: SF Cocoa 2-3 mugs

[COLOR="blue"]SUSAN[/COLOR]

Need to do my arm weights routine today!
[COLOR="blue"]MaryKay,[/COLOR] You sure are faithful to your Exercise, glad you enjoyed your Walk in the Sun.

SuSUN · 03-24-2009, 06:26 PM

Did my arm weights routine.

MaryKay, I know you asked about it. Here it is, it's not very much but still a challenge for me.

I use 3lb weights:

- Bicep curls (12)
- Flys (for trapezius muscle) (12)
- Rotator cuff (12 each side)
- Deltoid, over head (12)
- Triceps, using the 2 weights so 6lbs (12)

All the above 3 sets, sure gets the muscles working and hopefully raises the metabolic rate, as I am sure your spinning surely does.

[COLOR="Blue"]Susan[/COLOR]

TuscanGirl · 03-25-2009, 05:39 AM

Thanks Susan.

I've been trying to do a couple of sets in the weight room of the club after my spin class, but I usually only get 2 sets in before I have to leave. If I was sure everyone was moving here, I could probably get to 3!

My legs are looking good after the spinning,but I don't want 'bat wings', so my arms are a concern!

Today - 45 minutes of spinning.

sjl330 · 03-25-2009, 06:03 AM

Hey, Susan, looks great. Could you explain the rotator cuff exercise? I have trouble w/ one of mine and it doesn't take much to irritate it so I'd like to know exactly what to try to build it up better. Thanks.

I'm off to the gym again today!!

TuscanGirl · 03-25-2009, 12:35 PM

30 minute dog walk

SuSUN · 03-25-2009, 07:26 PM

Sandy, rotator cuff warning dont use heavy weight no heavier than 5lbs. I use only 3lbs.
You keep your elbows close to your waist and make a small movement with your weight away from your body slowly back and forth. You could begin with 6 reps until you get it stronger. Listen to your body and dont force it or overwork it at first.

MaryKay, Sounds like you are doing a terrific job with that spinning class. I have bat wings and bat wings on my thighs too. Will spinning get rid of those cottage cheese thighs?

Feeling quite tired tonight.

Susan

03-12-2009, 07:09 PM	#35
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Thursday's Eats[/COLOR] B: 1/2 slice of 'bread' toasted w co and pb n sf syrup dabs, +++tea w cr snack: 1 mug of coffee w cr L: 1 egg 'pancake' w co, 2 large sausages n sf syrup dabs, +++tea w cr D: boneless chicken cubed in curry sauce, over cauliflower faux rice, tea w cr snack: 3 tsp of cocoa bark w co, tea w cr PM: SF Cocoa w splenda made w soy milk [COLOR="blue"] Susan[/COLOR] Last edited by SuSUN; 03-12-2009 at 07:10 PM..

03-15-2009, 03:23 PM	#40
Lise Big Yapper!!!! Join Date: Jun 2004 Location: Ontario, Canada Posts: 9,037 Gallery: Lise Stats: (239)231/187/161 WOE: ZC Start Date: March 25, 2008	Lise's Saturday menu: B-breakfast bowl (3 overeasy eggs laid over 4 slices of bacon in a bowl), coffee with cream L-LO pigs feet (not much left so I nawed some meat and fat off the bones) strawberries with cream S-2 coffees with cream D-Korean BBQ (the meat was marinaded but it's one of those places where you sit around the table with a BBQ pit in the middle, I rarely eat out and it was my mom's 80th so I did the best under the circumstances), lots of plain green tea S-a huge coffee with cream, 2 bites of my DD's apple This was not a typical EFGT day but it is what it is... Lise's Sunday eats: B-Breakfast bowl with sausage and 3 eggs, coffee with cream L-a nap :blush: D-5.6 oz fried ground beef, raspberries with cream Since I napped my way through lunch and then had an early dinner I may very well have something else a little later... Last edited by Lise; 03-15-2009 at 04:21 PM..

Thread Tools
Show Printable Version
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

03-11-2009, 05:27 AM	#31
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	45 minute spin class

03-11-2009, 05:16 PM	#32
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Wednesday's Eats[/COLOR] B: 1 egg cinnamon mock danish, w Co, n dots of sf syrup, +++tea w cr L: 2 English Bangers, +++tea w cr snack: 1 mug coffee w cr D: 1 sirloin burger, 1/2 medium tomato, cr cheese, 1/2 slice LC flaxmeal/almond flour 'bread' w extra CO spread overtop, +++tea w cr snack: 3 tsps cocoa bark, snack: small bowl of cauli CO n butter PM: SF Cocoa made w soy milk n CO [COLOR="blue"]Susan[/COLOR] 130.4# this a.m.

03-11-2009, 05:17 PM	#33
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	Carolyn, Thank you for the bread recipe. I found it made more than I thought it would, so I just had 1/2 slice, it was a tad dry so I spread it with CO and it was just fine with my burger on the side. Very filling with the flaxmeal...yummy. Thanks again, [COLOR="Blue"]Susan[/COLOR]

03-11-2009, 06:49 PM	#34
sjl330 Way too much time on my hands! Join Date: Jun 2003 Location: Middle America Posts: 11,754 Gallery: sjl330 Stats: 184/145/140 5'7" WOE: EFGT-Barry Groves Start Date: January 2003	Menu: 2 eggs w/butter; 2 sausage patties; HWC/coffee small salad with blue cheese crumbles/blue cheese dressing and salami Chili Garlic Stir Fry Pork w/brocolli 1 sm. glass of wine

03-13-2009, 05:44 AM	#36
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	45 minute spin class

03-13-2009, 11:44 AM	#37
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	To add to yesterday's menu 6 large pork rinds crisps. Awoke today at breakfast and realized I had no more eggs left. Sure went thru them quickly this week! So I had a slice of 'real bread' ancient grain toasted w CO, PB n sf syrup dabs, w lots of tea w cr Went to my Exercise Class this morning, so I got an hours physical activity in there! Hope to BBL to report my menu. Susan

03-13-2009, 04:07 PM	#38
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Red"]Friday's Eats[/COLOR] B: 1 sl ancient gr toast w pb co butter, dabs of sf syrup, lots of tea w cr snack: 1 mug coffee w cr 2 bottles Water at Ex. class L: 1 egg-almond pancake w sf syrup n 1 large pork sausage, +++tea w cr D: 2 tiny Oopsie rolls w 1 sirloin burger, 1/2 tomato, 1 Tbsp Salsa, 1 ch slice, +++tea snack: 4 tsps of cocoa bark, ++tea w cr PM: SF Cocoa made w soy milk, half n half, splenda 2-3 mugs [COLOR="red"]SUSAN[/COLOR]

03-13-2009, 06:05 PM	#39
Lise Big Yapper!!!! Join Date: Jun 2004 Location: Ontario, Canada Posts: 9,037 Gallery: Lise Stats: (239)231/187/161 WOE: ZC Start Date: March 25, 2008	Friday eats for Lise: B-2 or 3 spoonfuls of egg salad, fried pork belly ( not nearly as good as good old bacon ), coffee with cream L-LO rotiserrie chicken, salad greens, ceasar dressing (2 carbs) D-roasted pigs feet with crackling.....so very very yummy S-coffee with cream I have thawed a serving of raspberries for snack but I'm totally stuffed so they may land in the fridge until tomorrow...

03-15-2009, 05:27 PM	#41
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="RoyalBlue"]Sunday's Eats[/COLOR] B: 1 sl ancient gr toast w pb n sf syrup at DDs, +++tea w cr snack: 1 mug strong coffee w cr L: 2 sausages, 1/2 oz cheddar, +++tea w cr D: 3oz of pot roast beef, au jus, buttered broccolo w CO snack: Cocoa bark w pb sf coconut 2tbsp, ++tea w cr PM: SF cocoa made w soy milk n CO added w splenda [COLOR="royalblue"]Susan[/COLOR] 129.5# this a.m. No formal exercise today, but running after a 4 year old for 2 days must count. LOL! [COLOR="royalblue"]Lise, I bet those pigs feet were tender, yum![/COLOR]

03-16-2009, 06:19 AM	#42
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	45 minute spin class and hour walk!!

03-16-2009, 04:37 PM	#43
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	You sure are faithful to that spinning class Mary Kay! WTGG! [COLOR="RoyalBlue"]Monday's Eats[/COLOR] B: 1 egg 'pancake' w flaxmeal, sf coconut, splenda, sf syrup +++tea w cr snack: 1 strong coffee w cr L: 1 large sausage w 1/2 grilled tomato, ++tea w cr snack: raspberry herbal tea 2 mugs, 6 Almonds D: 4oz roast beef, au jus, broccoli, 4 baby carrots, +++tea w cr snack: 4 tsps of cocoa bark w CO PM: SF Cocoa made w soy milk n splenda, 2-3 mugs [COLOR="royalblue"] Susan[/COLOR] 130.8# this a.m.

03-17-2009, 05:09 PM	#44
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="SeaGreen"]Tuesday's St. Patty's Eats[/COLOR] B: 2 ex large eggs, 1/2T CO, 1T almond flour, 2tsp flaxmeal, sprinkle psyllium, splenda, splash soy milk, nuked for 2 mins, dabs of sf syrup less than 1/8 cup, +++tea wcr snack: 1 mug of coffee w cr L: 1 large pork sausage w 1/2 grilled tomato, +++tea w cr snack: raspberry herbal tea w 10 almonds, 6 pork rinds D: 5oz of pot roast beef, au jus, broccoli, 2 baby carrot, CO n butter snack: 4 tsp cocoa bark, +++tea w cr PM: SF Cocoa made w soy milk n splenda, 2-3 mugs [COLOR="seagreen"]SUSAN[/COLOR]

03-18-2009, 05:44 AM	#45
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	Thanks Susan. If I can just get myself out of bed, the rest is easy! 60 minute walk yesterday. 45 minute spin class today.

03-19-2009, 06:50 PM	#46
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Thursday's Eats[/COLOR] B: 1 pork sausage, 1/2 tomato, +++tea wcr snack: 2 mugs coffee w cr L: 1 egg, soy milk, almond flour, flaxmeal, psyllium, vanilla, splenda, +++tea D: Cubed pot roast beef in curry sauce w few peas, cauli 'faux' rice, +++tea w cr snack: Cocoa bark w almonds, flaxmeal, sf coconut, co, pb, +++tea w cr PM: Pork rinds, SF Cocoa made w soy milk [COLOR="blue"]SUSAN[/COLOR] 129.6# this a.m. Great workout MaryKay! Sheesh! WTGG!

03-20-2009, 03:23 AM	#47
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	60 minute walk yesterday. 45 minute spin class today. I need DD22 to go back to school. She's wearing me out!

03-20-2009, 09:33 PM	#48
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Friday's Eats[/COLOR] B: 2 sausages, +++tea w cr snack: 1 mug coffee w cr L: ham, cheddar, 1 egg omlette, +++tea w cr snack: 2 tsps cocoa bark D: tilapia pan fried w garlic in co, cauliflower, broccoli, 4 baby carrots, w butter snack: 3 tsps cocoa bark, +++tea w cr PM: SF Cocoa made w soy milk, 2-3 mugs [COLOR="blue"]SUSAN[/COLOR] 129.6# this a.m.

03-21-2009, 04:57 PM	#49
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Saturday's Eats[/COLOR] B: 1 egg mock cinnamon danish, CO, almond flour, flaxmeal, psyllium, lots of tea w cr snack: 1 mug coffee w cr, Cocoa bark 2 tsps L: 1 pork sausage, lots of tea w cr snack: small piece, left over, tilapia pan fried in CO, 2 tsps of Cocoa bark, tea w cr snack: 8 Almonds, tea w cr D: 3oz Salmon, garlic-parmessan crusted, pan fried in CO, cauliflower, broccoli, 3 baby carrots, 1/4 cup alfredo sauce, tea w cr PM: SF Cocoa, 2 mugs [COLOR="blue"] SUSAN[/COLOR]

03-22-2009, 05:05 AM	#50
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	Saturday - 60 minute walk!

03-22-2009, 03:52 PM	#51
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Magenta"]Sunday:[/COLOR] Did my Arm weights routine, 12 sink push ups, 100 back kicks and 50 knee raises. Trying to get back into it, as I missed quite a few days last week. [COLOR="Blue"]Susan[/COLOR]

03-23-2009, 05:26 AM	#52
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	45 minute spin class and a few arms

03-23-2009, 04:26 PM	#53
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="RoyalBlue"]Monday's Eats[/COLOR] B: 1 Egg, almond flour, flaxmeal, psyllium, CO 'pancake' +++tea w cr snack: (hungry) small can of tuna mashed w a tsp ceasar dsg n SF mayo, w 1 tsp flaxmeal, CO, +++tea w cr snack: 16 Almonds, CO in +++tea w cr L: 1oz cheddar, ++tea w cr D: roast beef 3oz, au jus gravy, 1/2 cup broccoli, 1/2 cup carrots n turnip mashed in CO, ++tea w cr snack: 2 tsps of Cocoa bark PM: SF Cocoa 2 mugs [COLOR="royalblue"]Susan[/COLOR] 129.2# this a.m. Did (20) wall squats, (100) kick backs, (50) knee raises so got some lower body work done today.

03-24-2009, 04:59 AM	#54
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	Yesterday was a 45 minute walk in the sunshine! Beautiful!!!

03-24-2009, 03:17 PM	#55
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	[COLOR="Blue"]Tuesday's Menu[/COLOR] B: 1 egg, CO, almond flour, flaxmeal, 'Pancake' topped w dots of sf syrup, +++tea w cr snack: 1 mug coffee w cr L: 1 egg, cheddar, 1 shaved sl ham omlette w CO, +++tea w cr snack: 1 raspberry herbal tea, 10 Almonds D: (hungry) Roast beef 3oz, mashed carrots n turnip w butter n blk pepper, buttered broccoli, +++tea w cr snack: Cocoa bark 2 tsps PM: SF Cocoa 2-3 mugs [COLOR="blue"]SUSAN[/COLOR] Need to do my arm weights routine today! [COLOR="blue"]MaryKay,[/COLOR] You sure are faithful to your Exercise, glad you enjoyed your Walk in the Sun.

03-24-2009, 06:26 PM	#56
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	Did my arm weights routine. MaryKay, I know you asked about it. Here it is, it's not very much but still a challenge for me. I use 3lb weights: - Bicep curls (12) - Flys (for trapezius muscle) (12) - Rotator cuff (12 each side) - Deltoid, over head (12) - Triceps, using the 2 weights so 6lbs (12) All the above 3 sets, sure gets the muscles working and hopefully raises the metabolic rate, as I am sure your spinning surely does. [COLOR="Blue"]Susan[/COLOR]

03-25-2009, 05:39 AM	#57
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	Thanks Susan. I've been trying to do a couple of sets in the weight room of the club after my spin class, but I usually only get 2 sets in before I have to leave. If I was sure everyone was moving here, I could probably get to 3! My legs are looking good after the spinning,but I don't want 'bat wings', so my arms are a concern! Today - 45 minutes of spinning.

03-25-2009, 06:03 AM	#58
sjl330 Way too much time on my hands! Join Date: Jun 2003 Location: Middle America Posts: 11,754 Gallery: sjl330 Stats: 184/145/140 5'7" WOE: EFGT-Barry Groves Start Date: January 2003	Hey, Susan, looks great. Could you explain the rotator cuff exercise? I have trouble w/ one of mine and it doesn't take much to irritate it so I'd like to know exactly what to try to build it up better. Thanks. I'm off to the gym again today!!

03-25-2009, 12:35 PM	#59
TuscanGirl Princess Proofreader Join Date: Nov 2003 Location: In My Happy Place Posts: 36,474 Gallery: TuscanGirl Stats: Sad/Happy/Wow 5' WOE: Something like GL and LC and . . . . Start Date: July 2003	30 minute dog walk

03-25-2009, 07:26 PM	#60
SuSUN Way too much time on my hands! Join Date: Jun 2002 Location: Ontario, Canada Posts: 13,905 Gallery: SuSUN Stats: 152/145/125 (5'1") WOE: Moderate Carbs Start Date: LC 02/02 DrOz10/10 Dukan06/12	Sandy, rotator cuff warning dont use heavy weight no heavier than 5lbs. I use only 3lbs. You keep your elbows close to your waist and make a small movement with your weight away from your body slowly back and forth. You could begin with 6 reps until you get it stronger. Listen to your body and dont force it or overwork it at first. MaryKay, Sounds like you are doing a terrific job with that spinning class. I have bat wings and bat wings on my thighs too. Will spinning get rid of those cottage cheese thighs? Feeling quite tired tonight. Susan