RCR W2D6: Saturday Shenanigans

Hey! It’s my 1000th post here at Caustic Musings!

Who knew I’d be so wordy for so many years?

😉

So today was not the cleanest day in the history of healthy eats for me. As I mentioned before, I had a pool party/BBQ to attend this afternoon, but I was bringing some burgers of my own making which I knew would be relatively healthy, and the host had told me that there would be both a fruit and veggie platter available.

I figured I’d be safe if I just stuck to one of my own burgers eaten with lettuce instead of a bun and combined with a plate loaded with fresh raw veggies and fruit. I even dragged DH to the gym with me before the party so we could both get in some metabolism stoking workouts–a 30 minute HIIT run for me and the 30 minute “express circuit” for Chris.

Everything went according to plan until around 5 PM when I saw it: A pristine, unopened box of butter toffee popcorn with peanuts.

OMG! Fiddle Faddle!

Yes, I had some. One cup at least. It was divine, and NOT one of the items on my 100% forbidden list; I also allot one full cheat meal (yesterday’s Thai lunch) and one cheat item (e.g. an off-plan carb or protein item with an otherwise clean meal) per week. And at least I had it with some grilled jerk chicken and a pile of veggies instead of one of the brats or hotdogs and a mountain of chips. I even got in some light swimming, kicking water, and throwing/catching in the pool to offset the damage.

My husband and co-workers found an even more amusing way to burn off their lunches. (Sorry for the poor video quality. I took this on my phone.)

In any case, DH and I weren’t particularly hungry after getting back from the party, so I wound up snacking on only about 250 calories worth of additional snacks for the day. (I’m trying to pay more attention to my body’s real hunger signals.) I should still log a decent deficit for today and am not worried about tomorrow’s stat and photo update.

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TODAY’S EATS
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1. 60 g oats and raisins, 4 egg whites, 1/4 c. mashed cauliflower, 5 pieces pickled chili radishes
2. 3 oz. sauteed tofu, 1/2 t. chili paste, 1 c. garlic ginger luffa squash
3. 10 almonds, 20 g raisins
4. 1 Korean BBQ burger patty on lettuce leaves, 1 T. ketchup, 2 slices jalapeno peppers, 1 cup cut fresh fruit, 2 hard pretzels
5. ~3 oz. Jamaican jerk chicken, 1 cup butter toffee popcorn, 7 grape tomatoes, ~ 1/2 cup raw veggies
6. 1/2 oz. dry-roasted peanuts, 1 bag Japanese rice crackers (135 cal), 1 pack hawthorn fruit snack (20 cal)

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* HIIT Treadmill Run using Turbulence Training intervals (30 min)
* 100 Push Ups W5D2 (20/24/20/22/80 max)
* Recreational pool time! (45 min)

RCR W2D5: Dragging

That’s what the hems of my pants are starting to do–dragging on the ground because I’ve started to drop fat from my upper hip area and those pants are all starting to hang lower from my body.

My upper body is leaning out from the waist line on up and down. It’s still early days, but I think I’ll be able to hang onto most of my shoulder mass this time around instead of looking so flat when I reach goal. Technically, at 143 pounds I’m at the same scale weight that I started my first Body for Life challenge at way back in May 2004, but my arms, chest, waist, and legs look a lot better than they did back then thanks to the magic of resistance training. I’m also wearing smaller clothes than I was back then, which is also a nice perk.

I took my planned weekly cheat meal today at Red Bamboo, my favorite Thai restaurant near the office. I had the panang curry with beef, veggies, and rice as well as a fish cake appetizer with cucumber dipping sauce. The rice made me drowsy in the afternoon, but it was sooooo delicious. I really must take another look at my Weight Watchers Take Out Tonight cookbook and attempt a curry recipe from the Thai food chapter. There must be a way to achieve the same flavors without the excess calories and high price tag.

This morning’s RCR B-1 workout was completed in 52 minutes and burned 397 calories. I had another pre-workout breakfast and kicked some major butt in the session. I’m most definitely sticking with the pre-exercise eats from now on. I’ll be doing a Powerstrike Forza workout for kicks after I finish up this post. Direct shoulder work gets kind of boring for me, but I love swinging a bokken around!

In other alternative cardio news, I’m hoping to return to Rebounderz soon to check out one of their calorie-blasting CardioRobics fitness classes. The classes are 45 minutes long and involve bouncing around the 6,000 square foot trampoline court. That’s all I know so far, but I can’t wait to give a full report!

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites, 1/4 c. mashed cauliflower, 5 pieces pickled chili radishes, 2 packets Chinese hawthorn fruit snacks (~40 cal)
2. 10 almonds, 20 g raisins
3. (Cheat meal) 6 Thai fish cakes with cucumber sauce, ~1 cup Panang curry with beef and veggies, ~1 cup white rice
4. 6 oz. tofu, 1 t. Szechuan chili paste, 1/2 c. sugar snap pea veggie mix in oyster sauce, 1 peach
5. 3 oz. cranberry chicken breast, 1 c. broccoli and bok choy in oyster sauce
6. 1 boiled egg, 1 egg white, 1/2 c. broccoli and bok choy in oyster sauce, 6 almonds
7. (Forza PWO) 1 chocolate protein fudgsicle

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR B-1 (53 min; 398 calories burned)
* Powerstrike Forza (60 min)

RCR W2D4: In Search of Nutrition Nirvana

I love my food, and I am not just talking about it in a general sense.

I love the food that I am eating NOW as I work my way down in body fat percentage, girth, and scale weight this autumn.

Yes, how about that? I love my clean eats.

This was not always so.

Many times in the past I have held my nose, suppressed my gag reflex, and bolted down various solids and liquids in the name of improved body composition and athletic performance that tasted more like chemical waste to my additive- and preservative- sensitive palette than actual food. Some of these things made my scalp crawl (GNC’s creatine and glutamine powder). Others gave me headaches (all faux fruit-flavored supplements and chocolate mint protein powder) or brought on a strong feeling of nausea (EAS Myoplex MRP shakes, most of their nasty bars, and a host of other protein powder brands). Still others, while technically classified as whole food, simply grossed me out with their natural taste and texture (Cottage cheese anyone?).

I tried to be logical. I’d tell myself that this was the price I had to pay in order to get the body I wanted in the most efficient way possible. I’d attempt to convince my brain and body that these sacrifices were only temporary; eventually I’d reach my goal and be able to cast the vile-tasting “health” foods and supplements aside and return to meals that liked. I just needed to stick it out for 8-12 weeks.

And hey, maybe if I had it often enough, I’d come to enjoy some of these (vile, nasty) substances!

Does this actually work?

You be the judge:

I forced myself to stick with cottage cheese for months and months when I first started Body for Life in 2004 because everyone else seemed to love it so much. Skwigg may even remember me whining about it in my posts on her BFL Women’s group on Yahoo. Eventually I did build up a tolerance to some degree by going from hiding CC in other recipes, to eating blended CC with fruit and nuts, and finally graduating to the small curd stuff straight out of the carton, but within a few weeks of adaptation my conditioning would break without warning, and I’d be back at square one. I’d suddenly be looking at my CC and fruit snack at work one afternoon and be physically incapable of taking another bite without wanting to throw up. This happens EVERY 6 months or so when I venture to add CC back into my diet for convenience.

I don’t care HOW optimal cottage cheese may be as a pre-bedtime snack because of it’s high casein content; it makes me bilious, and I will never be able to eat it for more than a week or two in a row without shuddering internally. The same goes for 99% of the supplements, bars, and protein powders out there. Maybe using them would give me a *slight* edge in my workouts and body fat reduction goals, but if the thought of ingesting them fills me with dread and resentment, I am that much more likely to rebel somewhere in the middle of my program and go looking for an off-plan item.

What I didn’t realize back then was that I had it all wrong. Instead of forcing myself to eat things I couldn’t stand and setting myself up for failure and misery, I should have been circling all of the foods I truly liked on the approved list and building my menu from those. For this reason I have dropped cottage cheese (surprise!), bananas (blech), celery, watermelon, storebought MRP shakes and bars, and all protein powders except chocolate and vanilla Dymatize Elite and vanilla gemma powder from my nutrition arsenal. Fortunately, I like almost everything else left on the usual lists of healthy foods, including most lean proteins, veggies and fruits, so I still have a huge selection to choose from each week.

Thank goodness I finally opened my eyes and saw the light. It has made it so much easier to stay on task with my diet in the past 6 weeks.

Take a look at your menu right now and see if there are any items on there that fill you with anything other than joy to eat. If so, review your program’s list of clean foods again and *make some smart substitutions* before your subconscious mind decides that a Kit Kat bar would be a perfect alternate choice for the chocolate protein shake you had scheduled for 3 pm. Healthy and sustainable for life are much better targets to shoot for with food than optimal but barely edible for 12 weeks.

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites, 1/4 c. mashed cauliflower, 5 pieces pickled chili radishes
2. 3 oz. cranberry chicken breast, 1.5 c. broccoli and bok choy in oyster sauce, 1/2 c. brown rice (cooked volume)
3. 10 almonds, 20 g raisins
4. 6 oz. tofu pan-seared on both sides with olive oil, 1 t. Szechuan chili paste, 6 baby carrots, 1/2 c. natural applesauce
5. 2 boiled eggs, 1 peach
6. 4 oz. salmon filet, 1 c. green beans

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* HIIT Treadmill Run using BFL Intervals (30 min)
* Recumbent Bike (Level 9, 20 min)
* 100 Push Ups W5D2 (19/22/18/22/63 max)

RCR W2D3: Energy Management and Diet Assessment

Hanging at 143.6 lb again today.

I am noticing a lot less water retention and morning congestion since I cut out dairy and most sources of wheat. It makes for much better singing in the car on my commute to and from work every day. 😉

I have also found it easier to say no to many of the off-plan trigger foods on my banned list as well as those borderline “cleanish” foods like my husband’s Honey Bunches of Oats cereal since they tend to contain one or the other of these ingredients. It’s amazing how easy it is to stay on plan when you write down and sign a contract listing exactly what you cannot have: cookies, baked desserts, deep-fried foods, chips, ice cream, dairy (as little as possible) and wheat (as little as possible). When I am too vague about nutrition, I tend to justify too much junk to make progress. I’ve learned that I have to be specific about what is verboten during a cut, or I’ll always try to get away with more and more.

My starchy carbs are currently limited to just one or two servings a day, and come from oats, brown rice, sweet potatoes, and (as soon as I can get to Chamberlin’s) quinoa. The rest of the day I try to stick to fruit and veggies unless I have an evening strength workout.

This has been working pretty well for the past 10+ days, but this morning I could really feel the effects of the PM carb restriction. I just felt bonked out during this morning’s RCR A-1 workout even though I finished in a respectable 53 minutes. My calorie burn was about 100 calories lower this time around at 371 calories for the workout including movement prep. Doing those 200 push ups (the combined total from my workout last night) right before bed probably sucked up the last of my stored glycogen.

I had snarfed down some water and two Chinese fruit snacks (~40 calories of fast carbs) before and during the workout, but I think I will have to switch to at least a half breakfast or a pre-workout shake if I want to stay peppy for the rest of this cut. It’s hard to get through a 60 minute circuit workout with minimal rest periods when you’re completely glycogen depleted. Even the 15 push ups I subbed in for stability ball DB presses felt sluggish and weak, and I was easily pumping out two to four times that amount last night.

I may also put in a more consistent second serving of starchy carbs at lunch instead of going with a fruit. Right now, I’m typically only getting starch at breakfast in the form of oatmeal. I’m thinking that a pile of brown rice, quinoa, or baked sweet potato wedges might be better than an apple with meal 3, at least on RCR circuit training days. With my calories at 1450-1600 per day and most of my carbs limited to meals 1-3, I really have to be more cognizant of how I manage my activities throughout the day if I want to keep my workouts intense and as effective as possible.

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TODAY’S EATS
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1. 45 g oats and raisins, 2 packets of Chinese hawthorn fruit snacks (40 cal; Pre-WO), 3 egg whites scrambled with 1/4 c. mashed cauliflower, 5 chili radishes
2. 3 oz. cranberry chicken breast, 1 c. green beans, 1/2 c. peas, 1 apple
3. 10 almonds, 3 oz. silken tofu (~40 cal), 1 t. soy sauce
4. 1 scoop protein, 1/2 c. light soy milk, 6 baby carrots, 1 T. Naturally More ANPB
5. 4 oz. sauteed salmon fillet, 2 c. broccoli in oyster sauce
6. 1 boiled egg, 3 almonds

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR A-1 (53 min; 371 calories burned)
* Yourself Fitness Yoga Meditation Garden (15-20 min)

RCR W2D2: A Gym Chick’s Best Friend…

…according to my fit fashionista sister, is a pair of Lean Ass Jeans.

These are jeans that have 0% stretch to them, cost enough to give you a minor heart attack at the thought of parting with them before they are tattered rags, make your legs and booty look amazing, and, most importantly, only fit your ass when it is LEAN.

These are the designer denims that tell you when you’ve overindulged in pasta, fries, brownies, ice cream, and beer one too many times and put off your workouts for more than a week or two.

These are the ultimate in-your-face accountability partner because they are without mercy and dissemblance. They leave you with no wiggle room for “Hey, it’s all about progress, not perfection. I’ll do better next week.” Nope–you either fit in them or you don’t.

So make sure you have a pair of LAJs in your closet. And keep up with the clean eating and hard workouts lest that gorgeous piece of denim transform before your eyes into their evil twin sister: the Mean Ass Jeans that will taunt you for the rest of your days.

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites scrambled with 1/4 c. mashed cauliflower
2. 3 pork, leek, and veggie potstickers, 3 oz. silken tofu (~ 40 cal), 1 c. mixed veggies, 1 t. low sodium soy sauce with chili paste
3. 10 almonds, 20 g raisins, 1/2 apple
4. 2 oz. Oriental sesame chicken strips, 6 baby carrots
5. 3 oz. roasted chicken, 1 c. mixed veggies, 1/2 apple
6. 2 chocolate protein fudgsicles, 1/2 oz. walnuts

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* Outdoor HIIT Run – RCR Interval 3 (30 min; 260 calories burned)
* Yourself Fitness Cardio (20 min; 130 calories burned)
* 100 Push Ups W5D1 (36/40/30/24/70 max reps)

RCR W2D1: Who is your inner fab girl?

Why is it so hard for people to really buy into a program and commit? They raise their hands and swear that they will do what it takes to succeed, then go out and break their word within a week or two when it comes to exercise and/or diet.

I mean, you know what you need to do, so why don’t you just do it? What does reaching your goal physique really mean to you? Is it just about a pant size, or does it represent job success, social acceptance, the possibility of finding or keeping love, or self-actualization to you? Dig deep and find out why you care about those last 5, 10, 15, or whatever pounds, because after you’ve been working out and eating right for a while, a number on a clothing label or scale is NOT ENOUGH.

This is about self-actualization for me. If you were to pull my psychic archetype out of my head, you’d see a warrior bard or scholar, someone who is as comfortable kicking butt and adventuring as she is rocking out in front of an audience or learning new things from a pile of dusty tomes. I am unhappy and out of sorts when my internal archetype is at odds with my external physical being.

So what’s your fab girl mental image of yourself? Are you truly doing all that you can to bring that inner Movie Star, Warrior Princess, or whatever she may be into being in the real world, or are you just letting the ephemeral impulses of the moment (“Ooh! Pnut M&Ms! I wants!”) kill your chances of ever being all that you COULD be? Remember–you only get the one body no matter what faith you subscribe to. Do you really want to settle for something less than what you really want?

That was my epiphany at the start of my M&F program in August, and it is what is carrying me through these 6 weeks of RCR as well. I am done with being wishy-washy with my commitment. I’m going to do BOTH the workouts AND the nutrition right this time, just like I did four years ago when I was a complete newbie to all of this, not just one or the other like I have been doing far too often in the past two years, because I refuse to look back on my 30s a decade or two from now and say, “Sigh. I wish I’d just buckled down and DONE IT back then when my metabolism was fired up, my responsibilities were manageable, and my body was strong and injury-free. It’s so much harder now.”

And here is my fitness/diet excerpt of the day from Dax Moy’s Mastering the Fat Loss Mind Set. He is referring to the last of the five steps needed to really lock in a successful fat loss mind set.

Quote:

So then you’ve got your final stage, which is the actual handing over the cash. It’s the paying the price stage. Now unfortunately because we live in the societies that most of us live in nowadays, it’s very easy to get things on credit. You buy a car or you buy a TV or we even buy houses with money that we don’t own.

It gives us the false impression that you can have all these things and then eventually pay the price. Unfortunately, in our current reality, the way life is at the moment, you have to pay, certainly when it comes to physical stuff, you have to pay the price in full and up front before you get to see the goods.

I have examined why I want this (because I must be true to my inner vision of myself, and that inner vision includes being lean and strong at 130 lbs and 16% body fat, not fluffy and strong at 150 lbs and 24% body fat), and I have researched the price I have to pay to get what I want (16 full weeks of exercise and diet compliance, early morning workouts, occasional evening gym visits, hard interval cardio on gym machines not “fun” quasi-cardio activities like videos, and no sugary junk food for 4 months). Most importantly, I have decided that I have the will and strength to pay the asking price.

Oh, and, of course, I still ask myself, “Would I fire myself?

On the program front, I got in RCR workout B-1 again this morning using 10 lbs for lateral raises and bicep curls and 15 lbs for single-arm rows. The fire hydrants with kick still work me pretty hard, so I’m digging those along with the donkey kicks, which are almost a relief to perform since they loosen my glutes and hips up after the fire hydrants. I made the lateral step ups more challenging by keeping my arms behind my head in prisoner fashion and avoiding the urge to push off with my non-working leg. This modification also meshes with another little goal of mine: to perform unassisted pistol squats by the end of this contest. I’m following a pistol squat progression plan from Grrlathlete.com for this, and I’m up to prisoner step ups. I slowed down the tempo of my push ups to increase difficulty as well, though I might try them with push up stands or perform them military style on Friday for another variation.

The workout took 58 minutes, and burned just under 440 calories according to my HRM.

I’m getting faster!

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites scrambled with 1/4 c. mashed cauliflower
2. 6 pork, leek, and veggie potstickers, 3 oz. silken tofu (~ 40 cal), 1 c. steamed baby bok choy, 1 t. low sodium soy sauce with chili paste
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 serving chocolate protein pudding, 15g walnuts
5. 3 oz. roasted chicken, 1 c. mixed veggies, 1/2 apple
6. 3 oz. flounder, 1/2 c. peas

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR B-1 (~ 58 min; 437 calories burned)
* 100 Push Ups Week 4 max rep test (76 reps; 2 min)

RCR W1D7: Week 1 Measurements and Photos

Week 1 Measurements
(Starting measurements in parentheses; CHANGES indicated in BOLD)

Height: 5’6″
Weight: 143.6 lbs (146.4 lbs)
BMI: 23.2 (23.7)

BF% (7-Site Skinfold): 16.62% (17.68%)
BF% (Omron): 21.8% (23.0%)
BF% (Tanita scale): 27.2% (26.3%)
BF% (AVERAGE): 21.8% (22.3%)

Neck: 12.75″ (12.75″)
Chest: 35.75″ (36″)
Waist: 26.25″ (26.5″)
Waist – 2″ below belly button: 31.5″ (31.5″)
Hips: 38.75″ (39″)
Thigh: 23.5″ (23.5″)
Calf: 14 7/8″ (15″)
Bicep: 11 7/8″ relaxed / 12.5″ flexed (11 7/8″ relaxed / 12 5/8″ flexed)
Shoulders: 41.5″ (41.75″)

Week 1 Review
So after one week, I have lost almost 3 pounds of scale weight (some of this definitely water weight as this was TOM week and I tend to add about 2 lbs of bloat during those times) and some fractions of inches here and there as well as a wee bit of body fat. I was not afflicted with DOMS performing the workouts, and I have slept pretty well, though I need to get my butt into bed earlier so I have time to do all of my exercises in the morning instead of splitting my cardio sessions up or trying to squeeze them in at night.

Nutrition has been nice and tight this week, which played a big part in my progress. Overall, I feel very good–I’m not starving though my calories fall between 1450-1650 per day, my energy levels are good, and I’m not completely wiped out by my workouts though I am burning a fair number of calories and feeling challenged.

Psychologically, I’m in a good place with my diet; I am committed to keeping it clean until I reach my ultimate goal of 130 lbs (which my Weight Loss Calculator spreadsheet says will be my scale weight target if I want to be at 15% body fat). I like to be at 17-18%, which is maintainable in the long run for me without going nuts with low calories or hours of cardio, but I want to get down to 15% just to have more of a buffer for the holidays and my birthday in January. I know myself well enough to admit that I’ll get lazy for a few weeks here and there throughout the year, so I’d rather have some wiggle room built into my goal so I never wind up looking TOO puffy if I gain 5 lbs.

I don’t feel like too many of these small changes in inches are obvious yet in my photos, but my side view does show a slight decrease in my waist thickness. I plan to take pictures in the same swimsuit and poses every Sunday throughout this challenge and add to my side by side comparison pics as I go along. I figure this will give the best visual record of my changes AND keep me from going nuts on the weekends with my scheduled cheat meals. 😉

(And no, I didn’t suddenly lose my spray tan or anything. I took my starting pics indoors, and the yellowish incandescent lighting gave me a fako tanned look that the natural outdoor lighting in today’s pics does not. I will be sticking with natural lighting for the rest of the contest. I should be seeing some abs again soon, and I’ve found that camera flash tends to make them disappear.)

Front - Week 0 and 1 ComparisonSide - Week 0 and 1 ComparisonBack - Week 0 and 1 Comparison

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites scrambled with 1/4 c. mashed cauliflower
2. 2 oz. Oriental sesame chicken breast strips, 1 c. leftover Pei Wei tofu, veggie, and brown rice stir-fry
3. 10 almonds, 20 g raisins
4. Potluck @ our last Financial Peace University session (1 potsticker and an 8″ plate loaded up with salsa, hummus, eggplant dip, 1 c. raw veggies, 3/4 c. fruit, 1/4 c. glazed pecans, and a 2″x2″ flat bread thingie with veggies on top)
5. 5 pork, leek, and veggie potstickers (~40 calories each) with 1 t. Szechuan chili paste
6. 1 scoop protein, 1/2 c. light soy milk

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* YF Flexibility (45 min)

RCR W1D6: My Polar HRM Learns A New Trick!

So I’ve owned my Polar F6 heart rate monitor for almoost two years now, and it wasn’t until today that I learned just how awesome this gadget can be.

Sure, I’ve used it to track the calories burned during my workouts before and even pushed some random buttons and discovered the weekly exercise log within the watch, but I had never followed up on the Polar WebLink capability of the F6.

Polar WebLink is the software you can download for free from [B][url]http://www.polarpersonaltrainer.com[/url][/B] after you register (also free) that will allow you to upload the stored data from your Polar HRM to your online Polar Personal Trainer account. There, you can view a week by week calendar of all of your exercise sessions including duration and calories burned, and edit the data for each session with the type of exercise performed, notes, speed, etc. There are also pre-set workout programs you can choose to follow.

To upload your data, you start up the Polar WebLink software and click a few buttons to put your computer into Listen mode. (You should have a microphone connected to your computer.) Then you navigate to the file Send page on your Polar watch, place your watch near your mic, and hit OK to start sending a series of beeps, clicks, and random staticky noises to your Polar account.

Seriously, I am so in love with this function that I may never take my chest strap off again.

Just kidding.

Mostly.

I was so focused on getting in more minutes on the HRM at the gym (so I could upload more data!) that I didn’t notice they were closing up shop around me until one of the staff members tapped on my recumbent bike and mouthed, “We’re closed.”

Oops.

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TODAY’S EATS
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1. Oatmeal pancakes (60 g ground oatmeal, 1 whole egg, 1 T. powdered low fat buttermilk, 1/2 t. baking powder, 1/2 t. baking soda, 1/4 t. salt); 3 egg whites scrambled with 1/4 mashed garlic cauliflower, 1 T. clover honey
2. 1 Thai summer roll with shrimp, 1/2 T. dipping sauce, 1.5 oz. curry beef jerky
3. 10 almonds, 20 g raisins
4. 3 oz. Oriental sesame chicken breast strips
5. Planned Cheat Dinner @ Elephant Bar:small Jamaican Mojo salad with almonds, Seared Ahi Tuna salad with roasted tomatoes, bell peppers, mixed field greens, seaweed salad, edamame, and Asian vinaigrette
6. 10 almonds

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* RCR 3 HIIT Run (30 min)
* Steady-state recumbent bike (10 min)
* YF Meditation Garden Yoga (15 min)