Really not much to say about today. I was thinking of doing an hour of swimming laps, but just couldn’t get into it. I ended up doing a combination of laps, treading water, and some other various exercises in the pool. Although it was certainly better than sitting on the couch the data from the HRM was nothing to write home about. The foot feels a lot better, with only a little pain when I roll the foot onto the worst spot. I have an errand to run tomorrow (with a shoe on instead of just a sock) and I suspect it will be almost perfect. So Monday it’s definitely back to normal.

HRM: 348 cals, Max: 132 (74%), Avg: 103 (58%)

And somehow we ended up with a container of hummus (no, I didn’t buy it) so this afternoon’s snack was a weighed portion of hummus with veggies… and a drink. Oh well, within the calorie levels so I really shouldn’t complain. Dinner was a couple of turkey italian sausages that were better than I expected. They were on sale last week and I grabbed a couple of packages for the freezer. We had them tonight with whole wheat rolls, but I think I’m going to look for another option as it’s odd to say this, but it was too much food. Between the veggies and alcohol, dinner, salad, and my snack, I’m really uncomfortably full. Now honestly, that doesn’t happen all that often. 

Food for the day:

Total: 2159 (23% fat, 41% carbs, 30% protein)

Breakfast: egg white omelet, cracked wheat oatmeal bread, grapefruit (247)
AM Snack: pecan raisin bread with butter, protein shake (273)
Lunch: eye of round roast, roasted veggies, apple (426)
PM Snack: veggies with red pepper hummus, pisco sour (194)
Dinner: whole wheat roll, italian turkey sausage, tomato sauce, salad w/dressing (713)
Late Snack: fruit salad, protein shake (306)

Well yesterday was a complete write-off, but not for the reasons I originally thought. I was going to swap out my lifting and cardio days until I sliced up the bottom of my left foot. I’m not even 100% sure where outside I did it (sharp tile, pot shard in the mulch, whatever). It was the blood that alerted me to the problem. I’m very typically a barefoot kind of person and it’s rare for any injury. This year I’ve tended to wearing my shoes when outside so I suspect the soles of my feet aren’t as hardened as they usually are. So although it’s cleaned up and bandaged it’s fairly painful to walk on. That pretty much stopped any thoughts of cardio yesterday. I’ll likely try and keep off it today as well, although if the weather holds (was stormy last night but the sun is trying hard this morning) I’ll get into the pool and do some laps. Luckily cuts and scrapes heal fast, and it both looks and feels better this morning, so I’m sure by Monday it will just be a memory.

I kept myself in check with last night’s food as well, although I did send the dips/spreads/flatbreads home with the person who brought them. I enjoyed them greatly, but I knew I’d end up being the person who would end up finishing them. I was also surprised that although I’d planned for two drinks I only ended up having one. The amounts are estimated, but I know I estimated high. I grabbed the info from the containers when putting them out so I knew what to avoid, and how much I could reasonably have.

Food for the day:

Total: 2156 (25% fat, 36% carbs, 33% protein)

Breakfast: pecan raisin bread, jam, grapefruit (158)
AM Snack: protein shake (180)
Lunch: whole wheat tortilla, smoked turkey, mustard, cheese, roasted veggies, apple (434)
PM Snack: protein shake (180)
Nibbles: veggies w/dip, flatbread w/hummus and bean & roasted pepper spreads, pisco sour (324)
Dinner: whole wheat pizza with turkey pepperette/veggies/cheese, two cherry yogurt sorbet (699)
Late Snack: protein shake (180)

So today was a rest day with lots of errands this morning. I even let the bulk food store convince me to buy something I hadn’t planned on… skor bar. Okay, a piece of a skor bar (where else can you buy 15grams of something bad for you). I’m not quite sure how tomorrow will go as we have someone coming to work on the fence in the yard. I suspect no matter how I work this it’s going to affect my workouts. So with my friends coming in the afternoon I think I’m going to move the lifting to Saturday. I should be able to fit Saturday’s cardio in during the day tomorrow. As well, it will still give me a day off before Monday’s lifting.

Food for the day:

Total: 2163 (33% fat, 33% carbs, 33% protein)

Breakfast: cracked wheat oatmeal bread, peanut butter, grapefruit (229)
AM Snack: skor bar piece, almonds, protein shake (357)
Lunch: turkey meatloaf with salsa, roasted veggies, apple (448)
PM Snack: protein shake, soy nuts (269)
Dinner: crockpot chicken with corn and salsa, broccoli, butter, salad w/dressing (564)
Late Snack: grapes, protein shake (296)

Just some weeding, mulching, and watering in the afternoon. Oh, and a nice swim as well. Found a couple of small pots so they now have some herbs in them (parsley and mint), and somehow we ended up with oregano as well (basil I’d already planted). It will go somewhere else, just haven’t figured out where yet.

Tomorrow is a rest day, which means errands. Friday night will be a girls night (depending on who shows… long story), so I’ll look for both turkey pepperoni and veggie pepperoni tomorrow for that. One of the girls is a vegetarian (not vegan) and I’m not sure if she’s coming. Individual pizzas will be on the menu, with the homemade whole wheat crust. Toppings to be determined. There will also be alcohol involved.

Food for the day:

Total: 2405 (27% fat, 36% carbs, 35% protein)

Breakfast: egg/egg white omelet with cheese, cracked wheat oatmeal bread, grapefruit (442)
AM Snack: grapes, protein shake (256)
Lunch: whole wheat tortillas (2), smoked ham, mustard, cheese, apple (476)
PM Snack: protein shake, soy nuts (269)
Dinner: lasagne, broccoli, butter, salad w/dressing (647)
Late Snack: grapes, protein shake (316)

I started with 15-mins on the treadmill and then did:

A: Front Squat/Push Press - 40t/10, 45t/10
B1: Step-up (12″) - 7.5e/10, 10e/10
B2: Dumbbell One-point Row - 17.5e/10, 20e/10
C1: Static Lunge, Rear Foot Elevated - 5e/10, 7.5e/10
C2: Push-up (full) - 10, 10
D1: Plank - 30+30sec (on 6″ step), 30+30sec (on 6″ step)
D2: Horizontal Wood Chop (on floor) - 27.5t/10, 30t/10

I followed with making up the workout to 60 mins with a short walk on the treadmill.

HRM: 624 cals, Max: 162 (91%), Avg: 140 (79%)

I feel like I’m not progressing much in this stage. I think it’s more of a balance / overall fitness issue. The dumbbell one-point row is hard, no matter what weight I pick. I suspect I’m struggling with the move, not the weight. The static lunge is the same. I’m going to add more weight next time, but I suspect it’s not my real problem with this move. The planks I did on the step today and managed to get them to 30+30sec each time. The push-ups are still really hard. I suppose I keep thinking at some point they will get easier, but not so far.

Ah well, the sun is out and I’ve got some weeding and watering to do. It’s not super warm, but at least it’s better than tomorrow. 

Today could have easily been a lazy day. It was also quite cold outside this morning, although I did start my walking outside around the pool. I just couldn’t push past the 20-min mark, so I did two sets and then came in and finished the last set inside. Then I felt lazy so I did another 20-mins outside in the afternoon before my swim. I also started the daily watering process, which took about 40 mins. I suspect when it gets hot out this will be up to an hour each day. I’ve been watering with a watering can though (last year I would rush ’round with the hose, but the can is better).

So once I figure out what I’m going to eat tomorrow I think I’ll head to sleep. I have to be well rested so I can spend time outside tomorrow. Otherwise the cats will be unhappy. Yes, my two house cats have become quite the patio/backyard types. It was really quite funny this afternoon. One of them (little one) suddenly came running around the corner and back into the house (we leave the patio door open slightly because he freaks out if it’s closed). My mother was in the crawlspace at the time and it became apparent that his rush was to get to his litter box. Yes, the cat was rushing in… to use his box! Yep, definitely an indoor cat.

From the HRM:

Food for the day:

Total: 2412 (30% fat, 37% carbs, 31% protein)

Breakfast: cracked wheat oatmeal bread, peanut butter, grapefruit (229)
AM Snack: almonds, protein shake (344)
Lunch: BBQ pork, roasted veggies, apple (427)
PM Snack: protein shake, soy nuts (269)
Dinner: homemade chili, cheese, tostidos, salad w/dressing (782)
Late Snack: fruit salad, biscotti, protein shake (361)

I warmed up with a 15-min walk on the treadmill. Then I did:

A: Wide-grip Deadlift from Box - 55t/10, 60t/10
B1: Bulgarian Split Squat - 10t/10, 15t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 25e/10, 27.5e/10
C1: Reverse Lunge from Box with Forward Reach - 5e/10, 7.5e/10
C2: Dumbbell Prone Cuban Snatch - 7.5e/10, 10e/10
D1: Swiss Ball Crunch (Long-arm) - 10, 10
D2: Reverse Crunch - 10, 10
D3: Lateral Flexion (Hannah side 1) - 10, 10
E: Prone Cobra - 90sec, 90sec

And then I did the HIIT. Finished up with a slightly longer recovery to end the session at 70mins. As the last time, I was kind of aiming for 75 mins, but I knew I wasn’t going to make it. I feel like I should be going faster during the ‘all out’ portion of the HIIT, but then I looked at the HRM data afterwards and decided maybe it was fast enough.

HRM: 596cals, Max: 176 (99%), Avg: 126 (71%)

I think it’s likely time to turn the AC on. The basement still feels cooler (compared to the rest of the house) but I really noticed the temperature difference during my warm up. The storm we were supposed to get hasn’t come yet so I think maybe it’s time to go out and have a swim.

(added later)

Just adding the food in for the day. Oh, and yay, we decided to turn on the AC after we realised that the temp in the house was 27C (~81F). I’m sore, but more tired than anything else. So a good night’s sleep is in order.

Food for the day:

Total: 2408 (28% fat, 34% carbs, 36% protein)

Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, grapefruit (442)
AM Snack: almonds, protein shake (299)
Lunch: whole wheat tortilla, smoked ham, mustard, cheese, roasted veggies, apple (462)
PM Snack: fruit salad, protein shake, soy nuts (420)
Dinner: pork souvlaki, broccoli, butter, salad w/dressing (492)
Late Snack: fruit salad, biscotti, protein shake (294)

This is a visual form of the men’s health idea of ‘eat this, not that’. Although I don’t really agree with the choices they’ve given it’s a really good visual how you can eat more food by making better choices. It might be something worth repeating with even better choices.

Calorie Math

Okay, I found two things to compare side by side. I used to love sausage and egg mcmuffins (although I never ate one, and usually added hash browns). I looked it up - 440 cals (26g fat, 32g carbs, 20g protein). I went back and looked at a picture of a breakfast I had taken back in April. It’s 445 calories (18g fat, 43g carbs, 30g protein) - and much more satisfying than a single sausage mcmuffin. The composition of the breakfast is 1/2 cup egg whites mixed with 1 large egg, 1 tsp butter, 3/4 ounce of cheese blend, 2Tb ketchup (my vice) a medium orange, a small piece of pecan cherry bread and a 1/2 Tb of jam.

Just adding the food in for the day. Tomorrow I’m back to lifting (and thankfully no more pots)!

Food for the day:

Total: 2164 (29% fat, 35% carbs, 31% protein, 3% alcohol)

Breakfast: lemon ginger pecan bread, jam, fruit salad (326)
AM Snack: almonds (164)
Lunch: eye of round roast, roasted veggies, apple (426)
PM Snack: pisco sour, soy nuts (224)
Dinner: sirloin steak, asparagus, mushrooms, butter, salad w/dressing (563)
Late Snack: soy nuts (smaller steak at dinner than planned), fruit salad, biscotti, protein shake (462)

However, this is the last time the pots will all be together in the one place. Some of the pots are already in place, as well as the hanging baskets. There are still a few things to come out of the crawlspace and everything has to be moved around. It might be days before I get it just the way I want it (or I may simply stop at the end of the day).