Annette Posted December 31, 2011 Share Posted December 31, 2011 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 weekCardio = 6 x per weekRunning outside or on treadmill 4 milesEliptical machine 45 minutescycle 20 minutesI have built muscle and lost 15 pounds and feel great.for 2012 my plan is to build muscle Link to comment Share on other sites More sharing options...
Annette Posted January 4, 2012 Author Share Posted January 4, 2012 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 benchChest - superset - flat flye with flat pressTriceps - superset - seated overhead press with close bench pressShoulders - superset - reverse overhead lateral with bent lateralBiceps - superset - standing curl with alternate reverse curlThigh - superset - squat with leg extensionsAbs - superset - alternate knee-in with Knee-raised crunchBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestrech Food:Oatmeal with ground flax, cinnamon, walnuts and almond milkGreen smoothie - Orange, green apple, spinach, hemp protein, frozen strawberriesBrown rice - frozen vegetable mix, nutritional yeastsnacks - sunflower, pumpkin seeds, raisins and dates Got to sleep by 11 to try to regulate sleep patterns!!Feel great!! Link to comment Share on other sites More sharing options...
Annette Posted January 5, 2012 Author Share Posted January 5, 2012 1-04-12 Cardio DayHad 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 milkGreen smoothie - Orange, green apple, spinach, hemp protein, frozen strawberries and blue berriesQuinoa with red onions, zucchini, ginger, garlic, parsleySprouted grain bread sandwich with hummus, romaine, sauerkraut, mustardEdamame will get a good night's sleepFeel Great but tired!!!! zzzzzzz Link to comment Share on other sites More sharing options...
Annette Posted January 5, 2012 Author Share Posted January 5, 2012 1-5-12 A bit overwhelmed but pushing throughdid Total Body workout Chest - superset - flat flye with flat pressTriceps - superset - seated overhead press with close bench pressShoulders - superset - reverse overhead lateral with bent lateralBiceps - superset - standing curl with alternate reverse curlThigh - superset - squat with leg extensionsAbs - superset - alternate knee-in with Knee-raised crunchBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestretch Thinking of changing it up for next time..... hmmmm will look through site for inspiration Food: Oatmeal, ground flax, cinnamon, walnuts, berriesPortabella whole wheat raviolli w/zucchini, brocolli, tomatos, green salad + apple cider vinegarQuiona w/red onions, zuchinni, garlic and gingersnacks: orange, apple + almond butter, pumpkin seeds and sunflower seeds Maybe I'll do a Yoga DVD to end the day! Happy training! Link to comment Share on other sites More sharing options...
Annette Posted January 7, 2012 Author Share Posted January 7, 2012 1-6-12What 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 soI came home and took it to the streetsThe moon was out and my moonshadow even ran along!ran 3.2 miles Food:Breakfast smoothie: Almond milk, frozen banana, strawberries, blueberries, hemp proteinLunch: Brown rice bowl with frozen mixed italian vegetables, black beans, kidney beans & nutritional yeastDinner: quinoa, zucchini, red onions, garlic, gingerSnacks: green apple & almond butter, edamame, baked potato Great Day!Hope everyone enjoyed it!!! Link to comment Share on other sites More sharing options...
kareno Posted January 8, 2012 Share Posted January 8, 2012 I love how detailed and consistent your journal is! Keep up your awesome work, Annette! -Karen Link to comment Share on other sites More sharing options...
Annette Posted January 8, 2012 Author Share Posted January 8, 2012 1-7-12Tried 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 proteinPBJ on whole grain sprouted breadSalad on a pita - mixed greens, sundries toms, red peppers and onionsSnacks trail mix Feeling good! Hope everyone is having a great week too!! Link to comment Share on other sites More sharing options...
Annette Posted January 9, 2012 Author Share Posted January 9, 2012 Thanks for the encouragement Karen! Link to comment Share on other sites More sharing options...
Annette Posted January 9, 2012 Author Share Posted January 9, 2012 1-8-12Today I walked with a friend. Kind of a rest day. I feel very good about this week.Walk: 90 minutes 5 milesFood:Ezekiel Golden Flax Cereral, almond milkRaw Veggies + green salad and vegan banana bread with walnutsDr. Neal Barnard's Quick Black Bean Chili + baked potatoedamame 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!! Link to comment Share on other sites More sharing options...
Annette Posted January 10, 2012 Author Share Posted January 10, 2012 1-9-12Today 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 milkDr. Barnard's quick black bean chili (from yesterday even better today)Subway Veggie with yellow mustardedamamewhole grain cereral bowl with strawberries Manic Monday made it through, still smiling, great night everyone!! Link to comment Share on other sites More sharing options...
Annette Posted January 12, 2012 Author Share Posted January 12, 2012 1-10-12This 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 benchChest - superset - flat flye with flat pressTriceps - superset - seated overhead press with close bench pressShoulders - superset - reverse overhead lateral with bent lateralBiceps - superset - standing curl with alternate reverse curlThigh - superset - squat with leg extensionsAbs - superset - alternate knee-in with Knee-raised crunchBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestretch 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, spinach6" subway veggie delight sub with mustardRest of black bean chili and baked potatoapple I was tired by the time I got out of school and totally zonked out!I hope everyone is enjoying their week Link to comment Share on other sites More sharing options...
Annette Posted January 12, 2012 Author Share Posted January 12, 2012 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 & cherriesTaco Bowl - brown rice, black beans, red onion, romaine, salsa and chili powderWhole grain cereral bowl with fresh strawberriesAir popped popcorn with nutritional yeastclementine and apple Hope everyone had a great day!!! Link to comment Share on other sites More sharing options...
Annette Posted January 15, 2012 Author Share Posted January 15, 2012 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 - HugeMade 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 breadTons of hibiscus, licorice and camomile teabananas I fell asleep very soundly. Tomorrow is another day! Link to comment Share on other sites More sharing options...
Annette Posted January 15, 2012 Author Share Posted January 15, 2012 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. FoodGreen smoothie: vega, hibiscus tea, kale, spinach, banana, strawberries, cherriesLunch: 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! Link to comment Share on other sites More sharing options...
Annette Posted January 15, 2012 Author Share Posted January 15, 2012 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. FoodGiant green smoothie: vega, hibiscus tea, kale, spinach, green apple, clementine, strawberries, cherriesYet again more soupHuge bowl of steamed broccoli and nutritional yeastWhole grain sandwich with smart deli meat, sauerkraut, mustard, spinach, nayonaisemix 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!! Link to comment Share on other sites More sharing options...
Annette Posted January 16, 2012 Author Share Posted January 16, 2012 1-15-12Best laid plansI planned on doing a run today at least at the gym on the treadmill but I still feel too sick and congested. I'm sure fellow gym goers will appreciate me keeping my germs to myself so I stayed home and tried to rest. I did feel well enough this afternoon to cook though. I'm still doing great on my food. Oatmeal with bananas, strawberries, cinnamon, walnuts and almond milk I made Polenta LasagnaPolenta, tomato sauce, garlic, onions, mushrooms, kale, spinach with tofu riccotasteamed broccoli air popped popcorn, apple Link to comment Share on other sites More sharing options...
Annette Posted January 16, 2012 Author Share Posted January 16, 2012 1-16-12 Still hanging in (my cold that is) (me to I guess) I seem to be having a terrible time with the congestion. I'm hoping it's on its way out. I searched the term "sick" on the forums and it seems I'm not the only one. It appears some are pushing through but it is frustrating. This is going to be my last rest day and tomorrow I'm going to do strength. I have a lot of other things to do plus school so hopefully it will all go well. Food still delish!Oatmeal with bananas, strawberries, cinnamon, walnuts, flax meal and almond milkPolenta lasagna from yesterday even better today: Polenta, tomato sauce, garlic, onions, mushrooms, kale, spinach with tofu riccotasteamed broccoliWhole grain ABJ sandwichclementine, apple, few nuts Ok here we go tomorrow all will be well and power day!!!! Link to comment Share on other sites More sharing options...
C.O. Posted January 17, 2012 Share Posted January 17, 2012 You eat ridiculously well. Its like a garden for each meal. I am inspired. I'm working at less frozen imitation meats and more whole foods. -Dylan Link to comment Share on other sites More sharing options...
Annette Posted January 19, 2012 Author Share Posted January 19, 2012 Thanks Dylan! When I first went vegan I did have a lot more frozen imitation meats. Then I started experimenting more and trying recipies I found online and in some books I had then it became a lot easier and fun!Bon appetite!!! Link to comment Share on other sites More sharing options...
Annette Posted January 19, 2012 Author Share Posted January 19, 2012 1-17-12 Back in the Saddle!!! I am feeling a lot better now. I was able to do my Total Body Workout: Chest - superset - flat flye with flat press and Incline flye with incline pressTriceps - superset - seated overhead press with close bench press and tricep kickback with lying extensionShoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder pressBiceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curlThigh - superset - squat with leg extensions and alternating side leg liftAbs - superset - alternate knee-in with Knee-raised crunchadded set of planksBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestretch No other cardio today. I don't want any setbacks! Food:Green Smoothie: clemetine, green apple, ginger, blueberries, strawberries, spinach, kale, Brown rice protein, mint leavesPolenta Lasagna: 1 piece leftWhole grain mix of cererals, almond milkpotato, pumpkin seeds, sunflower seeds It feels great to be back! Link to comment Share on other sites More sharing options...
Annette Posted January 19, 2012 Author Share Posted January 19, 2012 1-18-12 Feeling good from yesterday! Cardio day today. I was a little short on time but fit in a 45 minute run outside. It's still a little cold around here but today it was clear. Food:Oatmeal, cinnamon, flax meal, frozen raspberries, walnuts, almond milkSalad: spinach, kale, brown rice, black beansVegan boca burger, red onion, spinach, baked potatobanana, apple Happy training everyone!!!! Link to comment Share on other sites More sharing options...
Annette Posted January 21, 2012 Author Share Posted January 21, 2012 1-19-12 Great busy day! Did my total body workout:Chest - superset - flat flye with flat press and Incline flye with incline pressTriceps - superset - seated overhead press with close bench press and tricep kickback with lying extensionShoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder pressBiceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curlThigh - superset - squat with leg extensions and alternating side leg liftAbs - superset - jackknife with side crunchadded set of planksBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestretch Food: Oatmeal - almond milk, walnuts, banana, cinnamon, cloveHuge Green smoothie - vega, clementine, apple, spinach, kate, ginger, banana, blueberries, strawberries, date sugarSprouted grain and seed bread, almond butter, jam, whole grain cereral, almond milk, edamame This evening I had the opportunity to see the movie "Fat, Sick and Nearly Dead" presented by Veg Michigan at the Landmark Main Theater in Royal Oak. It was very informative and inspiring. The movie was followed by a juicing demo and free samples were given out. Another interesting thing about the movie; The theater was packed! On a bitter cold evening in Michigan, people came out to learn how to change their lives and get healthy! Small ripples can create waves!! Link to comment Share on other sites More sharing options...
Annette Posted January 21, 2012 Author Share Posted January 21, 2012 1-20-12 Today I worked a 12 hour shift. By the time I drove home in the slick snowstorm there was no way I was going back out. The workout (besides being on my feet all day) only consisted of some stretching and calling it a night! Food:I was very hungry today. I ate a lot of food but it was all good stuff.Green smoothie - clementine, apple, brown rice protein, ginger root, strawberries, blueberries, spinach, kale, mint leavesBrown rice bowl with frozen Italian style veggies, ABJ sandwich on sprouted grain bread, edamameSoba noodles with spices and spinach Hope everyone had a great day! Link to comment Share on other sites More sharing options...
Annette Posted January 22, 2012 Author Share Posted January 22, 2012 1-21-12 Cardio today was shoveling snow! It took me about 80 minutes did some squats while lifting. Good to be in the fresh air! Food: Oatmeal, almond milk, walnuts, bananaBoca Burger vegan, onion, whole wheat bunMayan Harvest bakeAir popped popcorn Nice day! Stay warm! Link to comment Share on other sites More sharing options...
Annette Posted January 25, 2012 Author Share Posted January 25, 2012 1-22-12 Today was TBW in the houseChest - superset - flat flye with flat press and Incline flye with incline pressTriceps - superset - seated overhead press with close bench press and tricep kickback with lying extensionShoulders - superset - reverse overhead lateral with bent lateral and side lateral with alternate shoulder pressBiceps - superset - standing curl with alternate reverse curl and concentration curl with hammer curlThigh - superset - squat with leg extensions and alternating side leg liftAbs - superset - jackknife with side crunchadded set of planksBack - superset - double arm bent row with seated back lateralCalves - superset - standing straight - toe calf raise with standing angled - out toe calf raisestretch Thinking about changing a few things but not today. Having a Christmas get together with my Brother and his family. I'm bringing some fresh fruit. We'll see what I can eat. FoodF-factor Cinnamon Os, Kashi crunch, almond mild, bananaat Bros I had my fruit I brought, yams, broccoli, spinach, I had some mash potatoes, probably weren't vegan but small steps with the family they tried to make some vegetarian dishes so we are on the right tractgreen smoothie - kale, spinach, strawberries, brown rice protein, blueberries a great day with family! Link to comment Share on other sites More sharing options...
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