Day 4

Oh man, so from the combo of my workouts the past couple days and yesterday's judo. I'm super sore from neck to my ankles.. the kind where I'm sore even in between my ribs.

Intake:

Breakfast:
2 apple cinnamon oatmeal packets 260

Snack:
Nature Vally granola bars 190
Chobani peach yogurt 140

Lunch:
Cheese, avocado, tomato ciabatta sandwich from work 450?

Dinner:
@ Sushi California for dinner with Joy, Loice, Shannon and Leon
1 bowl miso soup 100?
1 salad 200?
1 piece of agedashi tofu 50?
1 piece of dora dora roll that we got on the house 75?
2 salmon nigiri 130
Spicy Hawaiian tuna poke salad 300?
Lots of tea, but I was actually super full!

Was able to say no to ice cream and desserts afterward.

Exercise:
Was planning to work out before dinner, but I was soo tired that I ended up napping. By the time I got home It was like 11. So I worked out at around midnight haha. Since I'm super sore, I wanted to stay little less impact.

• 40 min Barre 3 Total Body workout - not high intensity but burned!I had to take frequent breaks d/t my already sore state
• 22 min Patrick Goudeau Fat to Fit Fast cardio workout

Day 3

Nice short day at work today and the business made the time go by quite fast. My abs are actually not as sore as I thought it'd be but I'll probably be sore tomorrow, I can feel it.


Intake:
Breakfast @ 9:00am:
Apple cinnamon & maple oatmeal with a splash of milk 300 cals

Snack/Pre-workout @ 12:00pm:
Nature Valley granola bars 190 cals

Post-workout ~2:30pm:
Chobani blueberry yogurt 140 cals

Lunch @ 3:00pm:
Chicken salad with balsamic vinegar, chicken drum stick, and a few bites of this sandwich that was in the frig, 600?
Maple cream of wheat 140
1 small slice of pumpkin bread 150?

Eek I kinda over did it at lunch, but I wasn't satisfied and plus I'll need the energy later and lunch prob my major meal of the day.

Snack: had a quick bite for energy. .5 granola bar 40 cals
and a teeny portion of kkokkos brownie 30 cals?

Dinner:
1.5 cups of frozen tart yogurt from Yogurtland. Uhmm 300? 400?
I know its carby but that's all I wanted after practice so it's like a post workout food, right?

Exercise:
Wanted to take it a little easier at the gym today because I'm going back to judo practice tonight and don't want to be too tired.

• 15 minutes on rowing machine 128 cals
• Leg press, Rear delt, abductor, adductors, chin lifts @90 lbs (I'm determined to do one pull-up with assist one day!)
• 30 min + 5min cooldown on precor hybrid eliptical on Fatburner workout  alternating between 7 & 10, 400 cals
• Didn't want to do as intense as yesterday, but still got my HR up to high 160s
• Stretch
• 6-8:15pm 2.25 hours of judo practice with some conditioning drills at the end. 
• Omg. I was nervous a out my first day back on the mat and boy did I get my butt beat haha... you can be in shappe but judo shape is def different and quite an intense workout. I'm def gonna have some new big bruises tomrrow hah.

Day 2

Today was a longer day at work. They asked if I could stay to close because someone called in sick so I worked from 11:00am-7:20

Intake:

Breakfast @ 10:30am:
Apple cinnamon oatmeal 130 cals
Nature Valley granola bars 190 cals

Lunch @ 2:00pm:
Chicken and tofu salad with balsamic vinegar 400? 500?
Chobani blueberry greek yogurt 140 cals

Snack: 20 dry roasted&salted almonds but kinda spread out throughout my shift 170 cals

Pre-workout @ 8:00pm after abs class and before gym workout:
1 Nature Valley granol bar of the package 95 cals
that I kinda just stuffed in my mouth really quick to give me energy for my workout

After workout @ 9:59:
Chobani peach Greek yogurt 140 cals
By the time I got to the locker room it was 9:58 so I literally like gulped down my yogurt in 1 minute so that I wouldn't be eating after 10pm haha.

Hmm I really don't mean to skip dinner, but I end up not having the time for it and because of my workout and then it got too late. However, the exercise helps me to not feel hungry afterwards.

Finished the night with blueberry green tea

Exercise

• @ 7:30 30 min Energizer core workout at Club One.
• OMG so intense and difficult! I couldn't survive through all the reps and my core from my xyphoid process to my quads were burning!! I'm gonna be sore tomorrow for sure! (afterwards I had my little carb snack to energize me for my gym workout)
• Only a couple strength machines: lat pull down and seated row.
• I've been liking back exercises lately. I think because the back is a large muscle so it helps burn more calories and also because I have a lot of back fat so I really want to tone up hahah.
• 63  min on hybrid Precor elliptical on level 13 & 15 alternating every 10-15 minutes to vary in intensity and alternating going forward and backward every 5-10 minutes. 900 cals burned says machine.
• My heart actually reached 180+ bpm. What helped me keep going was watching Biggest Loser.
• 27 minutes on the climbing stairs type Stairmaster on Fatburner workout at level 7. Machine stated 230 cals burned?
• Once again tough, but I kept on it because I wanted to know the results of Biggest Loser. I finished at around 9:55 so I could hurry up and eat my yogurt before 10pm haha.

(11:00pm I think I may do a short yoga workout so that I can stretch a bit. I think I need it.)

• 15 min Active Recovery 2 - had some light stretching but ended up being a light core workout instead.
• 20 min Crunch Stretch -  good active stretching workout. Helped stretch out my hip flexors quite well.

Day 1

Starting weigh-in: 162.4 - oy. Not a good number, but it shall come down. 

Intake:
Breakfast @ 9:30am:
Kirkland Maple Oatmeal  160 cals
Nature Valley granola bar 190 cals

Then worked out from 1:30-3:30

Snack @ 3:30pm: Chobani blueberry yogurt (after workout) 140 cals

Lunch/dinner @ 4:30:
Bowl of 김치 볶음밥 :( Joy had made some and I couldn't help my self 400?
Salad and broccoli with balsamic vinegar with 갈비찜 set that Kkokko made 400?

Then took a nap and didn't wake up til 9, so no carbs... I wanted more yogurt or fruit so I had tea instead

Exercise:
I was going to go to judo today but I was so tired all day that I decided to nap and just go on Wednesday.

• ~30 min? of strength training, but did mostly the large muscle groups.
• Leg press and calf raises @ 120lbs, Low row @ 50lbs, HS Leg curl, Abductor, Adductor, Rear delt, pull up machine 3x5
• 83 minutes on the treadmill. Mix of incline walking at 3.0-3.5 speed from 5.0-20.0 incline, and running for about 8-10 minutes at 5.0/5.1, then later did some 1 minute speed intervals at 6.0, 6.5, 6.8, 7.0, 7.5 and 8.0 speeds @3.0 incline with walking in between. ~5.5 miles total and 700 cals burned.
• I was surprised I lasted so long. I was so tired at first but then I think the endorphins kicked in and I had more energy. The last portion of the 83 minutes was mostly walking though because I wanted to continue watching Dr. Oz haaha.
• 11:00pm
• 12 min Enviga  pack ab workout - I liked this one. First half was standing and the floor exercises were good and not too tedious
• 20 minute Nicole Stewart Total Body Pilates

Speaking of Dr. Oz, some things I learned today.

"Thanking yourself thin"

According some research and Dr. Oz even recreated he experiment, people who took the time and imagined eating all the food in front of them ended up eating less because the part of the brain that gets excited from food and cravings decreases after about the 20th bite of food so by doing the imagination thing and really thinking about your fofod, your brain gets satiated and prevents you from overeating and getting satisfied earlier. I need to try this.

Also to bust crankiness: Folic acid, Milk, Chocolate, but best of all exercise.

When you lose your voice: slippery elm

Another fresh start/ upgrade!

Now that I'm officially and RN and don't need to study like it's a full time job with overtime, I'm going to really work to fight off this blub. I've been working out consistently 5-6days/week for the passed couple months, but my whack eating and high stress has been holding me back. This is a plan designed by kkokko to help me reach my new weight loss goal. I had a private tumblr but let's try blogspot for this challenge.

The Plan:
2 months of strict dieting
3 square meals
2 snacks in between  meals
No carbs after 7pm, except for post-workout yogurt if passed 7pm
No food after 10pm
No alcohol
1200-1700 calories a day
1 free (but not too free) day a week.
weekly weigh-ins on Sunday morning

Exercise: Continue with current regimen

And even though it was yesterday, when Loice was over, we did some dance workouts. I really wanted to do something since I ate so much.

40 minutes of DYAO workout
13 minutes of Burn it up Hiphop bollywood
10 Kendall Hogan Rock hard abs