road to wellness through fitness and nutrition

“Fitness – If it came in a bottle, everybody would have a great body.”-Cher

jasminrae — Wed, 14 Jan 2009 02:54:45 +0000

Work out: Jillian’s Shape up front DVD

25 minutes total

Nutrition: Goal of 1,300 Kcals

egg whites (40)
TOTAL=190

[1045am]
1 slice whole wheat toast (90), string cheese (50), Emergenc-E (25)
TOTAL=165

[2pm]
Butter lettuce (10), 1 cup rice (220) 2 & 1/2 oz shrimp (80)
TOTAL=310

[5pm]
Kashi ceral bar (110)
8oz skim milk (90)
TOTAL=200

[715PM]
Soy burger (90)*
2 slices whole wheat bread (180), slice of cheese (50) 1 tbsp avocado (15) 1 cup spinach (10)* 2 tbsp Annies natural vinaigrette (40)
TOTAL=385

Daily Total: 1250/1300

And…

I am contemplating not counting calories for vegtables. I feel like it is too much of a hassle because i add soooooooo many veggies to my salads. Just for tonight’s dinner salad, i didnt. I will for now, but in the mean time, i will do my research to see if it really matters in that

Posted in health

“Eat, Train, Rest= Growth.”- Karen Sessions

jasminrae — Tue, 13 Jan 2009 05:38:24 +0000

Work out: REST DAY!!!

0 minutes total

Nutrition: Goal of 1,300 Kcals

[7am] 1/2 cup dry oatmeal (150), 1/2 cup cottage cheese (90), 1 tsp honey (21)
TOTAL=261

[10am]
4 oz skim milk (45), kashi blackberry snack bar (110)
TOTAL=155

[1:15pm]
tacos: 2 corn tortillas (93), 1/2 white onion (60), 1/2 cup pinto beans (100) 1/4 cup red chile (20), 1/4 cup 2% milk cheese (80), 2 tbsp avocado (30)
TOTAL=383

[415pm]
string cheese (50), 1/2 slice whole wheat toast (45), Emergenc-E packet (25)
TOTAL=120

[7pm]
5 oz Salmon (272), Salad: 1 med tomato (35) 1 tsp olive oil (40) 2 tsp parmesan cheese (20), 1 tbsp avocado (15) 1 cup spring mix (10) 1/2 cup bell pepper (20) 1 olive (7)
TOTAL=419

Daily Total: 1338/1300

And…

Today was good, but tiring day. how is that possible? today was all rest and no work, yet i feel exhausted and tired and sleepy and its only 10:31. I called my boyfriend to tell him good night and he sounded like he was in disbelief that it is even possible to be tired and ready for bed now. But i am. I should have gone for a long walk today or something, but didnt. I sat all day and organized my computer, files, bookmarks, the whole sha-bang. I got the stuff for my bulletin boards ready, AND i did wake up early, like 5:45 early. That might be part of it. I did well with my calorie allowance, that hardly slid at all. I wasn’t very hungry today. Except for around dinner. so i made a kickass salad. Dessert was listening to bob green and oprah’s 2 hour long live webcast : )

Anyway, tomorrow is a new day, new workout, new calorie allowance, new attitude, new energy.

I look forward to it.

jaz

Posted in health

“Believing in yourself is the cornerstone to your journey with wellness and weightloss. If you tell yourself you can, you will”-Jillian Michaels

jasminrae — Mon, 12 Jan 2009 05:52:08 +0000

Work out: Jillian Michael’s cardio kickboxing dvd

25 minutes total

Nutrition: Goal of 1,500 Kcals

workout: jill’s cardio kickboxing
nutrition:
[915am] 1/2 cup dry oatmeal (150), 1 tsp honey (21)
TOTAL=171

[12pm]
AB&J: 2 slices whole wheat bread (160), 1 tbsp almond butter (98), 1 tbsp sugar free smuckers (10), 8 oz skim milk (90) 2 CLA capsules (19)
TOTAL=377

[2pm] 4 cups popcorn (140)

[5pm] kashi snack bar (110), 4 oz skim milk (45)
TOTAL=155

[7pm]
tacos: 2 corn tortillas (93), 1/4 white onion (29), 1/2 cup pinto beans (100) 1/4 cup red chile (20), 1/4 cup 2% milk cheese (90), 2 tbsp avocado (30)
TOTAL=362

[730pm]
1/2 cup organic ice cream (240)

Daily Total: 1445/1500

END OF WEEK REFLECTION …

It has been a great week…third week of break, one to go, then school starts and hopefully i will not wake up from this dream. It has been really nice these past three weeks not to worry about money or groceries, just being back at my parents for the winter intersession, having my basic needs meet, fabulous groceries in the fridge and pantry, and a wonderful support system. I move back into the dorms on wednesday, and am on duty that night (i am a resident adviser) and start school this time next week…well, tuesday. I just want all this hard work to stick, and i want to keep working towards that beach bod for the bahammas. It feels too good to stop, i just hope i remember that when the homework starts piling up. I think I am actually going to dedicate a page of what to do when motivation is lacking, and what to do to prevent the “im too busy to workout” thing from even happening. because its NOT happening to me. No way no way no way.

jaz

Edit:

Whoo! that was quick. I got some rewards planned for keeping me motivated and moving. They are under the Rewards tab. I will keep thinking more up. Please share if you think of anything. : )

jaz

Posted in health

“Those who do not find time for exercise will have to find time for illness.”-Earl of Derby

jasminrae — Sun, 11 Jan 2009 06:54:17 +0000

Work out: Jillian Michael’s maximize back in aciton DVD

25 minutes total

Nutrition: Goal of 1,400 Kcals

[1030am]
pancakes from scratch:
1/2 cup spelt flour (260), 1/2 cup reduced fat buttermilk (65), 1 egg white (17), 1/2 tsp baking soda (0), 1/4 tsp vanilla extract (0), 1/4 tsp salt (0), 1 tbsp white chocolate chips (70), 2 tbsp honey (42) 2 tbsp smart balance butter (160)
TOTAL=614

[315pm]
Grilled cheese:
2 slices bread (160), 1 slice american cheese (50), 1 cup brocolli (25), 1/2 medium cucumber (25) miso soup (35)
TOTAL=295

[515pm] Kashi blackberry snackbar (110)

[630pm] 2 oz shrimp (53)
1/2 cup wild rice (110) 5 butter lettuce leaves (15)
TOTAL=178

[730pm]
Shared a slice of chocolate mousse cake with my boyfriend (300 is what i wish, but is probably over that)

Daily Total: 1497/1400

Posted in health

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools” – Spanish Proverb

jasminrae — Sat, 10 Jan 2009 03:43:22 +0000

Work out: Jillian Michael’s maximize full frontal DVD
Thursday workout from week 1 of Jillian’s Winning by losing program

58 minutes total

Nutrition: Goal of 1,200 Kcals

[8am] 1/2 cup dry oatmeal (150), 1/4 cup egg beaters (30), tbsp salsa (5) tsp honey (21)
TOTAL=206

[12pm]
Burritto: 1 whole wheat tortilla (139), 1/4 white onion (30), 1/2 cup black beans (100), 2 tbsp avocado (30)
TOTAL=299

[215pm] 1/2 cup low fat cottage cheese (90), apple (54),

[415pm] kashi blackberry snack bar (110)

[7pm] veggie delite from subway (no cheese) (230)

[7:30pm] 1/2 cup ice cream (260)

Daily Total: 1249/1200

Posted in health

“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld

jasminrae — Fri, 09 Jan 2009 03:12:06 +0000

Work out: Jillian Michael’s Cardio Kickboxing DVD

25 minutes total

Nutrition: Goal of 1,500 Kcals.
[8am]
omelet: 1 egg (100), 1 egg white (17), 1/4 white onion (29), 1/4 cup 2% milk cheese (90) 2 tbsp avocado (30)
TOTAL=266

[11am]
Apple (72), 10 almonds (100)
TOTAL= 172

[2:30pm]
Quesadilla: 2 exiekial sprouted whole grain tortillas (160), 1/4 cup 2%milk cheese (90), 2 tbsp salsa (5), 4 olives (25), 1/2 cup reduced fat refried black beans (110)
TOTAL=390

[5:15]
Burrito: 1/4 white onion (29), 1 whole wheat tortilla (139), 1/2 cup refried black beans (110) 1 oz montery jack cheese (100)
TOTAL=378

[7:30pm] 1/2 cup Organic cookies and cream ice cream (240)

[8:15] 4 oz skim milk (45)

Daily Total: 1491/1500

Posted in health

“Our food should be our medicine and our medicine should be our food” -Hippocrates

jasminrae — Thu, 08 Jan 2009 05:37:36 +0000

Work out: Back side=Back, Biceps, hamstrings, glutes, abs

[3 pm] Jillian Michael’s shape up Back DVD (25 minutes)

[8:15pm] Week 1 Backside 5-circuit work out from Jillian’s Winning by losing, Week 1 (35 minutes)

60 minutes total

Nutrition: Goal of 1,200 Kcals.
[9am]1/2 cup dry oatmeal (150k) and 1 tsp agave nectar (15K)
Total-165K

[1pm]:
Sandwich: whole wheat hoggie bun(200k), and these cooked veggies:1/2 tbsp olive oil (60K), 1/2 medium bell pepper (15K), 3.5 oz mushrooms (28K), 1/4 red onion (16K), 1/4 cup 2% milk cheese (80K)

Salad: 1 cup spinach (10), 1/2 medium cucumber (23k), 3 oz baby carrots (35K), 2 tsp Parmesan cheese (20), 2 tbsp lite raspberry vinaigrette (40K)
Total-527

[4:15pm] 12 baby carrots (53K)

[6pm] 2 oz whole wheat pasta (210K), 1/2 cup tomatoe sauce (30K), 3 oz shrimp (80K), 2 tsp Parmesan cheese (20K)
TOTAL-340

[8:15] 15 raw almonds* (150K) and 12 fl oz Gatorade for evening workout (80K)
TOTAL-230
*I ate the almonds so that i would be at least at 1200 (shouldn’t be below that especially since i’m working out)

Daily Total: 1315/1200

AND…

sooooooooo the funniest thing about today…after dinner, i thought i had a 200 caloric allowance left for the day. Not wanting to eat below 1,200 Kcals, I gladly measured out some almonds to munch on before my pre evening workout and gatorade for during and afterwards. Voila…1,200kcals. However when i was adding everything up, my lunch was 100 more calories than I had calculated at lunch time. Oops. What happened is that i made lunch with my boyfriend today. We cooked the veggies for a philly sandwhich, so i just added up everything we put in the pan then divide it by 2 since i ate half of it…well, i also had a salad that i made for myself, and wrote everything down. At the end of the meal is when i add all the calories, so instead of adding and dividing only the cooked veggies, I added the cooked veggies AND what i had in my salad and divided it…there was my oops. So I thought i consumed 100 less calories than i actually did. Thank God it was more. So lesson learned…have a way of organizing the way you count calories, so things dont run into eachother and thus, everything stays accurate.

stay healthy and happy.

jaz

Posted in health Tagged: diet, exercise, health, Jillian Michaels, nutrition