Bekah's Fitness Log

[Bekah]

Pretty much just logging my daily activities + maybe some diet stuffs too. Trying to lean up and loose some inches/weight.

I'm also training for a couple events - would like to complete a 10K this summer (along with speed up my 5Ks).

Friday, 3/21/2008:

7:30am --- 35 mile bike ride, paved roads, minimal hills - mostly flat roads. (solo ride)

Planned Eats:

- Scrambled eggs (2), canadian bacon, banana
- Lowfat yogurt
- Small mixed salad w/ basalmic vinigarette
- Grapes (handful)
- 4 oz Chicken breast w/ mixed veggies (steamed)
- 2½ L of h2O

Workout for weekend:

Saturday, 3/22/2008:

Deep stretching
CORE exercises (Abdominals, Obliques, Lower back)

Sunday, 3/23/2008

9am: Group bike ride on Pinellas Trail; 50 mile goal

[Bekah]

Planned Eats:

-Fried hard egg (1), orange
-Parfait (yogurt and lots of fruit)
-Grilled chicken (2 slices) on a tortilla wrap (with lettuce and cheese)
-Broiled flounder (4oz) (w/ lemon pepper seasoning) with steamed veggies
-Grande latte from Starbucks
-2L of h2O
-Allowing a 2-drink maximum for my night out @ Dallas Bull tonight (Grey Goose + Tonic or Sprite)

~ Approx. 1200 calories

Workout agenda for today:

-Deep stretching
-Pilates (30 min)
-Dancing @ Dallas Bull

... Long bike ride tomorrow! GET EXCITED!

[Matt Vassallo]

question:

how are you able to even move on such a low caloric count?
i've looked at your pics, you seem like you're pretty fit already, what are your goals ??

are you trying ot lean out?

[Bekah]

Well my goal was to keep my calorie count between 1200 and 1500 per day. I just started "counting calories" a week or so ago to pretty much account for what I eat.

Even with today's menu, I feel as though it's so much food - I'm not THAT hungry all the time. I don't know what more I should add because I have some protein, some carbs in there, and vegetables & fruits. It seems to be well rounded but honestly, my DIET is not something I'm a pro at.

My goals are pretty much to lean up - lower my body fat, loose about 10lbs or so... or inches - either way, just tone up/lean up.

Any suggestions on the diet side of things?

[Matt Vassallo]

youre doing ridiculous iron man stuff

id do 35 protein 40 carbs 25 fat see how that works @ bodyweight x 13 for calories

[Bekah]

Planned Eats:

-2% milk in Wheaties cereal, hard-boiled egg
-Grilled chicken shredded into mixed salad (cucumbers, onions, lettuce)
-Meal replacement shake (w/ banana, strawberry)
-Grilled Tilapia
-2L of h2O
(meal plan not quite completed yet)

- I definitely need to hit the grocery store. I'm running out of anything decent!


Workout agenda for today:

-Deep stretching
-Bike ride, distance between 40 and 50 miles (training for MS 150 ride)

[Bekah]

Planned Eats (3/26):

-Egg Beaters (approx. 2 eggs)
-Orange
-Low carb wrap with shredded cheese, light mayo & smoked ham
-Yogurt (peach)
-Carrot sticks
-Broiled flounder with lemon pepper seasoning
-Steamed veggies
-Jello with Cool Whip
-2.5L of h2O
-1 Tall Machiatto


Exercise Agenda (3/26):

♥ 35 minutes of Cardio => 15 minutes Stair stepper, 20 minutes ARC trainer (interval training)
♥ Squats (with minimal weight)
♥ Walking lunges with dumbells (6-8lb each hand)
♥ Deep stretching
♥ CORE => Obliques

Exercise for rest of the week:

Thursday 3/27:
-- Upper body workout: Bicep/Tricep/Shoulder/Chest
-- Cardio: 1-2 mile walk/run (footlicks ... sprints)
-- CORE: Crunches, crunches, crunches

Friday 3/28:
-- Long solo bike ride in the AM (40 miles?)
-- Deep stretching

Saturday 3/29:
-- Yoga
-- CORE: Lower back & Obliques

Sunday 3/30:
-- Long bike ride, 60 miles

[Bekah]

Been slacking on posting here.

Meal plan 4/2/2008:

- Egg beaters (~2 eggs), canadian bacon
- Chicken breast over salad (mixed veggies)
- Parfait (homemade) Yogurt + fruits
- Steamed veggies
- Grouper (Broiled)
- Fat free jello w/ cool whip

Night workout:

-35 min Cardio
-Squats/walking lunges
-CORE: Abdominal crunches

[Bekah]

Successfully down 2.1lbs. I can't really "feel" the difference - but the healthy food choices definitely give me energy.

Here's the line-up for today:

4/14/2008

Consumption:
- Oatmeal (weight watcher)
- Fruit cup (strawberries, grapes, blueberries)
- Salad with grilled chicken breast - mixed veggies, basalmic vinigarette dressing
- Yogurt (with granola bar mixed)
- Latte
- Fish fillet, broiled, steamed veggies

Exercise:
- 35 minutes of cardio (20 minutes - TM & 10 minutes - Biking)
- Walking lunges w/ weight
- Squats
- Hip abductors

[Bekah]

Today was a good day.

6:30am workout; 20 minutes cardio, lots of crunches & obliques and then some upper body strength training.

I found myself so energetic throughout the day so I may need to stick with the morning workouts!

My eating was minimal - I was all over the place - running from one place to another, I definitely need to portion out my food to make it easier for when I'm in a hurry.

Here's my consumption nonetheless;

-Eggbeaters (2 eggs), 1 slice canadian bacon
-Orange
-Small salad
-Ground beef with seasoning
-Veggies
-Latte
-Jello w/ cool whip


Lots of fun "active" things in the next couple of days - so I'm looking forward to it. Come Monday, its back to the gym groove!

[Bekah]

4-18-2008

Exercise:
1 hour of Pilates + serving at the restaurant keeps me on my toes

Consumption:
- Half bagel slice, hard-boiled egg
- Salad with grilled chicken
- Celery/carrots w/ ranch
- Meal replacement shake


to be continued...

[Bekah]

Wow, I've totally neglected this fitness log.

Well - it's been a month. I'm down 5-6lbs altogether. I've lost a couple inches here and there!

I have been focusing on consuming only "good" things, trying to keep my meals between 4 and 5 small meals throughout the day - but allowing myself to have a couple bad things in moderation once or twice per week.

As far as fitness goes:

• I've been keeping up with cardio. Interval training to burn calories and lean up. I do this 3-4 times per week.

• I've continued with my yoga and Pilates once per week with the hopes of leaning up and toning my body.

• I got back into my Bellydancing classes to work my Abs and Obliques! Can we say sore??!

• Weight training has increased! I'm learning new techniques to firm up my arms, biceps & triceps & shoulders. As well as incorporating "back" exercises too. I've also been focusing on squats and walking lunges to tone up my legs.

My goals are to get some more runs in and take a fitness kickboxing class - it seems to be very popular right now and it's been a year or two since I took a class similar to it and what a great workout!

[Bekah]

Did a 2 mile run last night - it started to rain, so I cut it short. Then go figure, when I got home, the rain turned into drizzle - so I did some crunches and other abdominal exercises in the driveway. Then did some walking lunges. After a cool down stretch- I was literally soaked. It felt great.

Today I'm focusing on my upper body at the gym. I'm going to start with the Elliptical machine for cardio, 30 minutes and then go right into weight training.

I overslept so I hurried out the door for work and skipped breakfast. -tisk tisk-

For lunch-- I am going home to make a chicken wrap and I'm going to grab some fruit as well.

Not sure what I'm doing for dinner yet. I need to make a trip to the grocery store for sure.

Happy Monday.

[Goop]

I dont normally visit here but I was curious so I wanted to chime in. Matt, you mention she does alot and moreso like iron man stuff as you put. I used to ride here and there with my friend Adam for around 30 miles(hard to believe it was that long). We would ride from around my house to Pasadena, cut a right and work our way up the beach all the way to Treasure Island, and then into Madeira and into Bay Pines, then home. It was never really hard(it was at night time though so it's much more enjoyable), and it was actually pretty fun.

[Bekah]

5/21/2008:

Feeling a little sore from the runs that I've been putting in lately. It's a "good" sore for sure though. It's amazing how I could run 4-5 miles, then I took a break while bike training, and now my running abilities shrank. I'm definitely going to keep up with it so I don't spend a month or two catching up.

I've been putting in quite a few more hours working the past week - so ample gym time has not been in my favor. But I'm trying to work my schedule around it.

Tonight, I'm putting in a late night gym visit:

-35 minutes ARC trainer (interval setting)
-Upper body weight-training
-- Free weights: Bicep/Tricep/Shoulder
-- Resistance machine: Chest
-LOTS of stretching

Eats have been consistently OK. Could work on it a little bit. As always.

Goop: I think Matt was referring to the MS bike ride that was 183 miles over the span of two days of being "IronMan" stuff. The bike rides I was doing to train were anywhere from 30 to 70 miles long. It eventually became mind over matter at some points - especially with the bridges along the trail, and keeping up with the experienced riders at 13-18mph. I do enjoy bike riding though, and leisurely bike rides are extremely relaxing and fun with a partner or two.


TOMORROW:

Belly dancing
2 mile run
Softball game

[Bekah]

5/22/2008:

Bellydancing class went well. We did an extended amount of crunches and obliques & I can definitely see my abs being quite sore tomorrow.

I haven't really had much of an appetite lately, so I find myself having to stuff things down in order to get some needed nutrients.

Softball game is tonight - I'm not too certain if it's gonna be rained out or what - but either way, I plan on getting in my 2 mile run (whether it's an outdoor run or inside on the TM).

I'm down 1lb, so that makes about 6-7lbs since March. I can't really tell a difference (by looking in the mirror); but I can feel it. I'm hoping to lean up quite a bit more & get another 10lbs off.

Eats:

-Egg beaters, approx 2 eggs
-Orange
-Wrap with turkey
-Celery & carrots
-Grilled chicken breast, veggies steamed
-1 coffee
-Lots of h2o

[Bekah]

Definitely didn't stick to healthy eats over this Memorial Day weekend but I'm not up any pounds. So I'm going to get back into the groove to get some more pounds off & work on toning some more.

Plans for the week---

Tuesday:
- 40 min on ARC trainer
- CORE; obliques
- Stretches

Wednesday:
- 2 or 3 mile run
- Upper body weights (biceps,triceps,shoulders)
- CORE; abdominals

Thursday:
- Bellydancing
- Lower body weights (Squats/walking lunges)

Friday, Saturday, and Sunday to be planned later on.

[Keith]

stick with it. if you are feeling physically good and you don't feel run down and tired then don't worry about your carbs. Matt you need to realize that first of all no two people are the same and second females are very different from males with the ways their bodies react to food and exercise...

KEEP UP THE GOOD WORK!!!

p.s. lets get some before and afters when you feel the time is right...

[psifactor]

You have some great detication going on! Keep it up. I wish I could get into a good program to tone up a bit.

[Bekah]

Gotta love the spontaneous-ness of life.

Unfortunately, I have to go into work this morning so I will not be making it to my bellydancing class. However, I am going to head to the gym to get in some solid cardio, crunches & lower body workout (squats/lunges) in the afternoon.

I've definitely felt an increase in appetite which is good & bad for me personally. It's good because with the higher intensity workouts, my body is looking for food to burn. However, I have not really stocked the fridge with "healthy" things and especially "easy-to-make healthy" things. I've been on the go pretty much since the start of the 3-day weekend.

Once I find some time, I will need to cool off, head to the grocery store, and plan this accordingly. I'm holding steady. I'm about 4 pounds away from my lowest weight (that I can remember). Oddly enough, with the 6-7 pounds that I've shed in the past month or two months, I have yet to see a "physical" change. So I'm hoping that the working out will help to make that appearance known.

Keith: Thanks for the support! I will post some before and afters soon! In addition, I think it's definitely true that the females react differently then males. With all of hormones - it's so hard to follow in the footsteps of a guy!

Kelly: Hey girl! I just keep pushing. It helps that I love to workout, in general. The diet thing is tricky with my schedule, but as long as I just keep up with it, I will be at my goal weight soon!

Goals for the weekend:

- Running (4-6 miles)
- Bike ride (15-20 miles)
- Grocery store trip
- Research recipes for healthy lunches
- Get a summer membership at the Northshore pool to start some swimming!