Vegan Bodybuilding & Fitness

My Training journal for 2012!

I actually started on September 15, 2011! I am so happy with my results so far!
My plan has been:
Total Body Workout = 3 x per week
Cardio = 6 x per week
Running outside or on treadmill 4 miles
Eliptical machine 45 minutes
cycle 20 minutes
I have built muscle and lost 15 pounds and feel great.
for 2012 my plan is to build muscle

I have been working out but just have not been able to update my log until today because I was traveling. I have internet access on my phone but still a little tricky for tech challenged to post from phone! lol!

01/01/2012

Still a little sleepy from ringing in the new year but I made a
Kale, Hemp Protein, strawberry, blueberry, spinach smoothie and took to the streets

It was a beautiful day in Santa Monica (I'm visiting my daughter) and We ran/walked to the ocean.
They have stairs that go over the PCH and that was included in my workout.
when I got back we made black bean tacos and for dinner we had vegan pizza! What a way to start the year!

01/02/2012

Today was a day of traveling but we got up early and went to the beach.
Jogged 3.1 miles
I'm considering this a cardio only day!
We arrived in Detroit at Midnight, home about 2 am and sleeping at 3 am!
Good to be home but I realize how important regulating sleep patterns is going to be for a few.
I don't know how you atheletes that have so much traveling in your scheldules do it!!

1/03/2012

I did not wake up until 9:30 and consider myself very fortunate to not have to go back to work until Friday!
I did have to get up and out to run errands and pick up boarded pets and such! Nice to get away and spend time with family but Home sweet home!

It was 6:00 pm before I could do my Total body workout:

I did a home wo with my stability ball as my bench
Chest - superset - flat flye with flat press
Triceps - superset - seated overhead press with close bench press
Shoulders - superset - reverse overhead lateral with bent lateral
Biceps - superset - standing curl with alternate reverse curl
Thigh - superset - squat with leg extensions
Abs - superset - alternate knee-in with Knee-raised crunch
Back - superset - double arm bent row with seated back lateral
Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise
strech

Food:
Oatmeal with ground flax, cinnamon, walnuts and almond milk
Green smoothie - Orange, green apple, spinach, hemp protein, frozen strawberries
Brown rice - frozen vegetable mix, nutritional yeast
snacks - sunflower, pumpkin seeds, raisins and dates

Got to sleep by 11 to try to regulate sleep patterns!!
Feel great!!

1-04-12

Cardio Day
Had to be at the gym. It is too cold outside! I got a 3 month deal to try it out.

Treadmill

52 minutes Run/walk = run 1 minute walk 2 (getting there before I could only run 15 seconds)

Cycle
40 minutes random program (level 1)

Food:
Oatmeal with ground flax, cinnamon, walnuts and almond milk
Green smoothie - Orange, green apple, spinach, hemp protein, frozen strawberries and blue berries
Quinoa with red onions, zucchini, ginger, garlic, parsley
Sprouted grain bread sandwich with hummus, romaine, sauerkraut, mustard
Edamame

will get a good night's sleep
Feel Great but tired!!!! zzzzzzz

1-5-12

A bit overwhelmed but pushing through
did Total Body workout

Chest - superset - flat flye with flat press
Triceps - superset - seated overhead press with close bench press
Shoulders - superset - reverse overhead lateral with bent lateral
Biceps - superset - standing curl with alternate reverse curl
Thigh - superset - squat with leg extensions
Abs - superset - alternate knee-in with Knee-raised crunch
Back - superset - double arm bent row with seated back lateral
Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise
stretch

Thinking of changing it up for next time..... hmmmm will look through site for inspiration

Food:

Oatmeal, ground flax, cinnamon, walnuts, berries
Portabella whole wheat raviolli w/zucchini, brocolli, tomatos, green salad + apple cider vinegar
Quiona w/red onions, zuchinni, garlic and ginger
snacks: orange, apple + almond butter, pumpkin seeds and sunflower seeds

Maybe I'll do a Yoga DVD to end the day!

Happy training!

1-6-12
What a beautiful day in Michigan today!!
I worked a 10 hour day at the clinic and the sun was setting by the time I got out but it was somewhere around 50 degrees outside!
Cardio day so
I came home and took it to the streets
The moon was out and my moonshadow even ran along!
ran 3.2 miles

Food:
Breakfast smoothie: Almond milk, frozen banana, strawberries, blueberries, hemp protein
Lunch: Brown rice bowl with frozen mixed italian vegetables, black beans, kidney beans & nutritional yeast
Dinner: quinoa, zucchini, red onions, garlic, ginger
Snacks: green apple & almond butter, edamame, baked potato

Great Day!
Hope everyone enjoyed it!!!

I love how detailed and consistent your journal is! Keep up your awesome work, Annette!

-Karen

1-7-12
Tried something different today that I have been meaning to for a long time. A hiking group gets together for hikes in our area. We met and hiked the trails at Stoney creek metropark. It was fun to be with others for a change and still got a great workout.
We hiked dirt trails for almost 2 hours got fresh air and met new people. It was great fun!!

Food:
Green smoothie - frozen fruit, hemp protein
PBJ on whole grain sprouted bread
Salad on a pita - mixed greens, sundries toms, red peppers and onions
Snacks trail mix

Feeling good! Hope everyone is having a great week too!!

Thanks for the encouragement Karen!

1-8-12
Today I walked with a friend. Kind of a rest day. I feel very good about this week.
Walk: 90 minutes 5 miles
Food:
Ezekiel Golden Flax Cereral, almond milk
Raw Veggies + green salad and vegan banana bread with walnuts
Dr. Neal Barnard's Quick Black Bean Chili + baked potato
edamame
air popped popcorn w/nutritional yeast

Next week I'm going to try some new receipes and build some strength!

I hope everyone had a great week! Enjoy!!

1-9-12
Today was a crazy day. Big plans to go to the gym. Plans busted. Did some core exercises here but I was very distracted. Work is crazy and I start back to school tomorrow (yet again at 53!)

Food:
Oatmeal with cinnamon and almond milk
Dr. Barnard's quick black bean chili (from yesterday even better today)
Subway Veggie with yellow mustard
edamame
whole grain cereral bowl with strawberries

Manic Monday made it through, still smiling, great night everyone!!

1-10-12
This is for the crazy day yesterday. Kept my cool even though. I think it is the food that makes me less quick to stress out even on the most trying of days. In fact I'm sure of it.

I worked in the morning then had a break before back to school!

Did total body workoutI did a home wo with my stability ball as my bench
Chest - superset - flat flye with flat press
Triceps - superset - seated overhead press with close bench press
Shoulders - superset - reverse overhead lateral with bent lateral
Biceps - superset - standing curl with alternate reverse curl
Thigh - superset - squat with leg extensions
Abs - superset - alternate knee-in with Knee-raised crunch
Back - superset - double arm bent row with seated back lateral
Calves - superset - standing straight - toe calf raise with standing angled - out toe calf raise
stretch

no time left to fit in extra cardio so walked around campus before my class started.

Food:
Smoothie: Almond milk, frozen strawberries, hemp protein, frozen cherries, spinach
6" subway veggie delight sub with mustard
Rest of black bean chili and baked potato
apple

I was tired by the time I got out of school and totally zonked out!
I hope everyone is enjoying their week

1-11-12

Crazy vibe to the week continues. It was a little chilly today in Michigan. We have had a very mild winter so far.
Today was cardio. Made it to the gymTreadmill

45minutes Run/walk = run 1 minute, 20 sec walk 2 (added 20 sec to run cycle)
Finally made it to the grocery store for some fresh stuff!
Food:
Green smoothie - spinach, almond milk, brown rice protein powder, frozen strawberries, blueberries & cherries
Taco Bowl - brown rice, black beans, red onion, romaine, salsa and chili powder
Whole grain cereral bowl with fresh strawberries
Air popped popcorn with nutritional yeast
clementine and apple

Hope everyone had a great day!!!

1-12-12

Roadblock! I felt fine in the morning but as the day progressed I had body aches and a sore throat. I thought it might be a reaction to some vaccines I had to get for work but now I believe that it was just a good old fashioned common cold.

I planned to do my Total body workout but instead I did some stretching, had some super soup and went to bed at 8 pm.

Tried to fuel up with power food:

Green smoothie: Vega, spinach, kale, cucumber, strawberries, cherries, ginger, mint leaves, blueberries - Huge
Made Soup: Vegetable broth, tomatoes, onion, a whole lotta garlic, herbs, potatoes, rutabega, frozen veggies (I was tired of chopping and wanted to get as much as I could in)
ABJ sandwich - almond butter, organic raspberry jam on whole grain sprouted seed bread
Tons of hibiscus, licorice and camomile tea
bananas

I fell asleep very soundly. Tomorrow is another day!

1-13-12

Well my remedies worked well enough to make it in to work at 7am. I was not as achey but I was still somewhat conjested.
I worked a 10 hour day and only started to feel better at the end. I had packed up power food so I was all set there.
I work as a veterinary technician and it is a very physical job we had many procedures to do so I'm counting it as my physical activity for the day. Usually I do cardio after work but all I could do was run a few necessary errands and go to bed.

Food
Green smoothie: vega, hibiscus tea, kale, spinach, banana, strawberries, cherries
Lunch: A huge bowl of soup from yesterday, clementine, apple, ABJ sandwich, edamame (eaten throughout the day)
Dinner: Too tired to cook - Oatmeal with flax meal, almond milk, raisins, banana, cinnamon, walnuts

to bed for me hopefully kicking this thing very soon!

1-14-12

All I could do today was rest and walk. Not too bad with the cold symptoms but I haven't had anything at all in so very long I was just suprised how quick and hard it hit me. Kept up with good nutrition though.

Food
Giant green smoothie: vega, hibiscus tea, kale, spinach, green apple, clementine, strawberries, cherries
Yet again more soup
Huge bowl of steamed broccoli and nutritional yeast
Whole grain sandwich with smart deli meat, sauerkraut, mustard, spinach, nayonaise
mix of pumpkin seed, sunflower seeds, pecans, walnuts, raisins.

Now hopefully tomorrow will be a new day. My weight is staying steady but I'm missing the kick of some strength!
I hope everyone is having a great weekend and staying warm if you are in the north. If in the south - lucky you!!!
Have fun!!