Workout: 6am Kickboxing/Strength at Fitness One
Another great workout this morning. Most of the class was doing exercises with the kettlebell. I thought it was challenging and really worked my muscles well. I couldn’t believe how many exercises you can do with the kettlebell. It gave me a lot of good ideas of ways to use a kettlebell in the future. Then we did some kickboxing combinations on the bags and then ended with some hard ab exercises.
Food:
Breakfast: Breakfast Burrito (2 egg whites, 2 tbsp. Salsa, 2 slices turkey, 1/3c. shredded low fat cheese, on a multigrain tortilla): 302 Calories, 27g Carbs (21 net), 24g Protein, 6g Fiber, 10g Fat, 945mg Sodium, 5g Sugar
Morning Snack: Kashi TLC Bar- Peanutty Dark Choc, and 8 Wheat Thins: 195 Calories, 30g Carbs (25 net), 5g Protein, 5g Fiber, 7g Fat, 210mg Sodium, 9g Sugar
Lunch: 2 White Cheddar Rice Cakes, 1 can chunk light tuna in water, 1 tbsp. low fat mayo, side salad, apple (I mixed the tuna with the mayo and then put that on the rice cake and ate it like that. It’s pretty good!): 327 Calories, 39g Carbs (35 net), 27g Protein, 4g Fiber, 6g Fat, 951mg Sodium, 16 Sugar
Afternoon Snack: Oikos individual Greek Yogurt and 1/2c. blueberries: 122 Calories, 16g Carbs (14 net), 16g Protein, 2g Fiber, 0g Fat, 51mg Sodium, 13g Sugar
Dinner: Panera- Salmon Caesar Salad (no croutons and dressing on the side): 460 Calories, 5g Carbs (3 net), 29g Protein, 2g Fiber, 35g Fat, 820mg Sodium, 1g Sugar
Total Nutrition Intake:
1,406 Calories
117g Carbs (98 Net)
101g Protein
19g Fiber
58g Fatè There is a lot of Fat in my dinner but I’m going to try and cut some of that back by getting my dressing for my salad on the side.
2,977mg Sodium à yikes! This is way too high of a sodium level for me. After looking at the kinds of things I ate today, however, it makes sense. I ate a lot of things that come from cans, jars, bags, etc. So obviously those things are going to have a lot of Sodium associated with them. I will keep in mind in the future when I am planning out my meals to think about this so I can lower my sodium level.
44g Sugar
Today is my 3 week mark of my fitness journey! I can honestly say that I am really happy and proud of myself up to this point. I weighed in this morning at 127 pounds—5 pounds lost! I can feel and see some differences as well. Like I have mentioned in some of my other posts, I can feel myself getting stronger in my workouts. I’m able to do more, lift a little more, and hold out a little longer with grueling ab exercises. My abs look slightly more defined and I can feel the muscles in my arms and legs getting harder. My clothes are a little looser too. These are all great feelings but I still can’t give up.
There is still a ways to go in my journey. I am proud of myself but I also think that this shows I can do this and keep going which give me more motivation. Tonight I am treating myself to a “Blissful Herbal Wrap” and I am really excited J I have never had one before but it sounds very relaxing and just what I need. I am also eating at Panera with some friends from college. This all will be a nice little celebration for my hard work so far.
How Little Things Make a Big Difference
I think this piece of advice can be used in many areas of life. There are small and minor decisions that we make every day that have a bigger impact on our lives than we think. I love thinking about a story I once heard where a man ended up helping someone who was having car trouble even though he was running late to an interview. The person he helped ended up being the CEO of the company he was interviewing for. I think it that shows that you never know what will end up happening in your life but if you choose to do the right thing and be the best person you can, it will pay off. Even with small choices that you might normally think wouldn’t matter or make a difference. This is especially true regarding health and fitness.
There are many times that we tend to think to ourselves, “If I eat this, it’s not really a big deal, it’s just one small desert” or something along those lines. But the truth is, it is a big deal. Don’t get me wrong, I’m not saying not to indulge every once in a while. But when you continually make these excuses and let yourself eat one small thing after another, it is going to add up eventually. And I think its worth of pointing out because we are constantly surrounded by temptations where we are able to let ourselves give in often to something small. The problem occurs when this happens more times than not.
For example, I work in an office where for some reason many people bring in sweets and goodies. I used to think this was awesome. Now, however, it has become a big obstacle while I am trying to eat healthy and slim down. There are constant temptations. At the beginning of January, it seemed to take a lot out of me to pass on sweets. I would really want to give in to the brownies, cookies, etc. If I would have given in to every time there was a chance to eat something naughty lol, then I wouldn’t be this far in reaching my goals.
I think the thing that can help you get past those moments is thinking about what you are trying to achieve and if you give in if that is going to help you or hold you back from getting to where you want to be. Obviously we all are going to slip from time to time and no one is perfect (including me). I love chocolate and crave it very often. But I really think if you avoid giving in and keep pushing yourself to work out and eat smart, you will feel better about yourself and see the changes.
Like I said, I’m not saying to never eat something that you really want to eat. Go for it. But if you are trying to lose weight or get fit, try hard to let those moments happen very seldom. Or you won’t see the results you want to see. It takes hard work and a lot of self-discipline to make all the right little choices but they will add up to make a big difference. I promise.
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