Let's Get Moving

It is Wednesday, traditionally known as HUMP Day.  It is the day of the week where our bosses suppose to l get the  most work out of us.   It is also the day of the week where you have the most energy to Work Out.  So today you have to get moving.  Get your butt off that sofa and do some sort of physical activity.

I know you are saying to  yourself that girl is crazy, she must love working out.  Well the truth is I HATE IT.  But I know it is part of my lifestyle.  I can't really say I hate it, that is a strong word, but I am not fussy on it.     On the other hand I love the after affects. I can't say every day I hate going to the gym, there are some days that I am excited, depending on my activity for the day but weight lifting days....I can leave it but I know it is important to a healthy fit lifestyle.

Some people think that getting on a treadmill 3 times a week is sufficient exercise.  But it is not true.   I  have made it a habit to weight train every second day (opposite day of my cardio)  Statistics show that you burn the most FAT (I mean fat not weight) through Weight Lifting.    But there is proper technique.   I read an article by the MAYO CLINIC  that goes into detail about the proper method to lift weights.   Some of you females think that if you lift weights you will look like those body builders that you seen on TV and you don't want to have those big muscles.  Well I am here to tell you that you will not look like that.  I have been lifting weights for 2 years now and I am toned but I don't look like a body builder.  It is genetically impossible for females to bulk up with out taking steriods and living at the gym for 6 + hours a day.

 Today is weight lifting day for me....I will be attending a weight lifting class that runs for 60 mins called Group Power...great class, great instructors.

So my challenge to you today is to check out this YouTUBE video on lunges with free weights and start some sort of weight training.

Today for Breakfast

I had a cup of multi grain cheerios and skim milk followed by 1 large naval orange.

215 calories, 7g protein, 7 g of fiber; 26 g sugar , 230 mg of sodium

Lunch


Lunch was on the run today as I went to the hospital to visit a dear friend/co-worker who is not well so a few of us went to Wendy's to grab a quick bite before the hospital visit.

I was craving french fries so I had to figure out the best strategy to have those fries but keep the calorie level down.   What I decided on was.

• Grilled chicken sandwich plain without the bun.  (Without the bun I saved 160 calories)

•  I ate 1/2 of the small fries (I just needed a taste)

365 calories, 828 sodium; 25 protein, 3 fiber

Not to bad for fast food eating.    Sodium was the killer; which is the norm at most restaurants.  If I know I am eating out I will always do my homework by going online and reviewing their nutritional information  ie. Wendy's has their information online, so I planned what I was eating before I went.  This way I won't go to the restaurant hungry and regret calories that I ate..

Afternoon Snack

My afternoon snacked consisted of 1/2 bodywise bagel with 1/2 tbsp of Kraft Light Peanut butter. 
150 calories;

Supper

Supper consisted tonight of Whole Wheat Pasta, Pasta Sauce and Extra Lean Ground Beef. 

435 calories; 28g of protein; 420 mg sodium; 8 sugar

Workout:

I had lots of energy this evening and did weights and cardio training.    My weights consisted of 50 mins of a weight lifting class followed by 50 mins of Group Ride (cycling)

Total Burn tonight:  710 calories.

Treat  Snack

Frozen Yogurt and a Kellogs Special K Bar

Calorie consumption today was 1545 but my NET is only 835 due to my calorie burn.   I would like my Net to be 1200 calories but some days you just can't eat that much.   So tonight I will have to live with a low Net.

Tomorrow I will talk about the difference of Net Calories and Calories Consumed.



Until tomorrow remember.....THE GROUND OF ALL HAPPINESS IS GOOD HEALTH