A Week of Healthy Eating and Exercise (Mostly)

Empty DeskI’ve been pretty bad at tracking my daily progress with my healthy eating and exercise plan over the last week, but the good news is that I still did pretty well over the last week by eating well and exercising.

Here is a recap of the week.

Monday:  I got on the bike at 5am, and it felt great.  I felt so good getting it out of the way for the day.  I also ate fairly well.

Tuesday:  I got on the bike again at 5am.  With two days on the exercise under my belt, I was feeling really good.  I basically followed my diet fairly well.

Wednesday:  Three days in a row!  I got on the bike again.  I’m on my way!  It was also another day of good eating.

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Thursday:  Four days riding the recumbent bike.  I’m really back on track.  I ate fairly well again.

Friday:  I did not get on the bike.  I still felt good about my accomplishment of four days on the bike.  Eating got a little hairy, because I made a trifle for my mother’s birthday.

Saturday:  I started at the new gym finally.  I walked there and back.  I had to get oriented to the new gym.  I did a few exercises, but I didn’t do it to the level I had before. 

I didn’t eat so well on Saturday.  I went to Outback Steakhouse.  I had rack of lamb, sweet potato, and broccoli for my dinner.  I also enjoyed some bread and some of the bloomin’ onion.  Of course, I ate some of the trifle I made, too.

Sunday:  I followed the NutriSystem Select plan, but I did no exercise.

Today:  I was still sore from the gym on Saturday…really sore, so I did not get on the recumbent bike.  I did my best to stick to my healthy eating plan.  I think I’ll be able to get back on the bike tomorrow.

I think it was a pretty good week to get back on track.  I feel I had lost sight of my goal a little bit, and I want to get things moving again.  I still have at least 70 pounds to lose, and I am ready to do it.

How do you get your second wind? 

Breakfast:  Cinnamon Bun Bar; Egg; Banana; Morning Coffee; Cracker, Honeymaid Graham Crackers (Nabisco) ,Low Fat Honey

Morning Snack:  Chicken Breast; Banana

Lunch:  Tomato and Corn Chowder; Boiled or Baked Spaghetti Squash with Salt

Afternoon Snack:  Cheese Puffs

Dinner:  Lasagna; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Pasta, cooked al dente; Fennel Bulb

Dessert:  Chocolate Caramel Bar

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

Night Before First Day at New Gym

Shiny New GymI’ve signed up with a new gym.  The old one was more than I needed.  The new one is more of a neighborhood gym, and it is within walking distance.  I can walk/jog/run to and from the gym.

Truth be told, I have not visited the old gym in a few weeks.  I went through a few sessions with a personal trainer to learn more compound exercises, then I trained, kinda, for “Climb Miami”.

I am excited and nervous about starting with the new gym.  I like that it is so close that I can walk to it.  At the same time, I am anxious about the new environment.  I had become comfortable at the previous gym; I’ll need to learn my way around this gym.

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I am eager to get back on track with my strength building exercises.  Although I was going only once a week, I was seeing some benefit.  I felt like it was helping me transform my body.

I think once I am able to get back to the gym regularly and do only compound exercises, I will start to see some nice muscle definition.  It’s just one part of the plan to make sure I forge ahead to my weight loss goal.

What do you look for in a gym?  Are the exercise machines important?  Is it the weights?  Does your gym have classes that you attend?

Breakfast: Cranberry Orange Pastry; Cottage Cheese, 1% Fat; Applesauce, unsweetened; Bread, whole-wheat; Morning Coffee

Morning Snack: Yogurt, nonfat; Peach

Lunch: Cheese Tortellini; Fennel Bulb

Afternoon Snack: Zesty Herb Snack Mix

Dinner: Mashed Potatoes with Meatloaf and Tomato Sauce; Zucchini, raw; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Barley, cooked

Dessert: Double Chocolate Almond Cookie

Drinks: Crystal Light

Exercise: none today.

Pedometer: ?

Trainer Pushes Me Harder Than Ever Before

I had my last session with a personal trainer today, and he made sure I don’t forget today’s session.  He really pushed me hard!  He also introduced me to some new exercises.  I barely made it through the hour.

I’ll start with some of the new exercises.  The first one involves throwing around a medicine ball.  I threw it over my head and behind me.  I threw it sideways and while squatting.  I didn’t realize how heavy those medicine balls are, and I think it gave me a really good workout.

I used a new machine today which required me to both squat and bend forward.  As if that was not enough, I then had to lift a big bar between my legs and up to my chest.  I felt really uncomfortable with this position, and it was really painful at times.  Hopefully, I got some benefit out of it.

While it is not new to me, I still can’t get over how difficult the bench press is.  I joked that the bar must weigh 200 pounds, because I could barely bench more than the bar plus 20 pounds, and I swear people bench much more than that.  I think one should actually be able to bench his own weight.  The trainer remarked that that is the difference between machines and free weights.

I am so glad the trainer said that about the free weights.  It reminded me about what I was trying to accomplish with the trainer.  I wanted to reduce or eliminate isolation exercises, and I wanted to do more compound exercises.  I think he has given me some really good instruction that I can use going forward.

What has been your experience with a personal trainer?  Has he or she pushed you enough or, perhaps, too much?  Have you learned valuable information in your sessions that you use today?  Please share in the comments section below.


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