Tuesday, July 28, 2009

Day 227: 4.5 miles, ST Workout is ON, too many carbs, Carbilicious Recipe

Blah. Yesterday was such a Monday. Bad things:
  • It was Monday
  • I didn'twant to be at the office.
  • It was hot. Like ATL summer hot... and muggy.
  • I was super hungry for crap (i.e. candy, cookies, cakes. hehe)
Good things which far outweigh the bad - woo!)
  • I weighed 115! (been 116/117 for a while!)
  • I wore a new skirt and am LOVING my new hair. I straightened it and it was super choppy and layered. Yay!! Don't you love the feeling of good hair??!
  • I (nervously) brought TJ's waffles (frozen) to work, a pack of strawberries, a yogurt and a container of fat-free syrup... it turned out great! (still missed my daily egg though.... and this breakfast came out to like 80 carbs - wowza!)


  • I walked 3 miles during lunch (HRM says I burned 187 calories)
  • I got lots of Kisscut read - which is good because I need to read the book
  • In looking at what I ate whilst at work I see that my carbs are WAY too high today (like 200 before 5 p.m.) and protein is too low for me (only 47). MUST get breakfast sandwiches back in!
  • Me and Stacy started week 1 of our new workout!! Lots more ST and STILL 21 miles of cardio - i'm pumped! So glad I made these little 'guides' last year for me and Monica - i've got to make lots more though and will definitely be looking to your blogs for exercise inspiration!
  • Here's our planned work outs this week! (click to make larger)


    Here's what we did today: broken down


    WOO! Here's how it worked out!

    Lunch cardio: 3 miles – 45 minutes; 187 calories burned

    After work cardio: 1.5 miles – 23 minutes; 117 calories burned

    After work strength training: chest/shoulders/triceps - 39 minutes; 180 calories burned

    ST - specifics

    Nosebreakers (triceps): 20-pound EZ bar; 1 set of 15; 2 sets of 10

    Lying dumbbell presses (chest): 8-pound dumbbells; 3 sets of 15

    Upright rows (shoulders): 8-pound dumbbells; 3 sets of 15

    Bench press (chest): 45-pound bar (2 sets of 10); 30-pound bar (1 set of 10)

    Seated overhead tricep extensions (triceps): 8-pound dumbbell; 3 sets of 15

    Chest flies on bench (chest): 5-pound dumbbells; 3 sets of 15

    Bench dips (triceps): body weight; 3 sets of 10 dips

    Dumbbell Front raises (shoulders): 5-pound dumbbells; 3 sets of 15

    Stability Ball ABCs (shoulders): light ball; ABCs once with each arm

    Total Workout: 4.5 miles; ST chest/shoulders/triceps

    Total Time: 1 hour & 47 minutes

    Total Calories Burned: 484

    After our workout I raced home and threw together a yummy, carbilicious favorite: Spaghetti with Chicken, Mushrooms & Basil. Here’s what I cooked for 2!

    4 oz. spaghetti noodles (dry)

    8 oz. chicken, uncooked, chopped

    5 basil leaves, diced, divided

    30 grams Fat-Free Mozzarella, divided

    20 grams Fat-Free Feta, divided

    2 tsp olive oil

    150 grams mushrooms, chopped

    1 tsp reduced fat parmesan, divided

    Minced Garlic, ½ tsp

    ¾ cup Trader Joe’s mushroom spaghetti sauce, divided

    Set pot of water to boil. Cook spaghetti 10 minutes, drain. While spaghetti cooks, set large pan on medium heat. Spray with nonfat olive oil, and add 1 tsp olive oil. Once hot, add garlic. Cook for 1 minute, stirring constantly, then add mushrooms. Stir for 4-5 minutes until soft, then add ½ cup spaghetti sauce. Reduce heat to low, add ½ of the basil, and let it sit for 4 minutes, stirring occasionally. While sauce simmers, get out a small pan and set it over medium heat. Add 1 tsp olive oil. Once hot, add chicken, sprinkle with salt, and cook for 4-5 minutes until no longer pink. Once cooked, add to mushroom/red sauce and increase heat to medium. Add cooked noodles, and add ¼ cup spaghetti sauce. Stir for 2-3 minutes until mixed well. Remove from heat. Divide into two servings, top each with parmesan, then feta/mozzarella and the rest of the basil. Serve. Nutritional Information: 466 calories, 52 carbs, 8 fat grams and 46 protein grams.

    It was yum, yum, yummy – I’m so glad I’m getting comfortable putting things together on my own, and I’m loving my birthday basil plant! I don’t even want to know how much $ we’re saving having that plant! After the show me and Austin did the usual: watched some TV, cleaned a little, cooked a little - then it was time for blogging + watching bad TV (me) and video gaming (Austin). I ended up at 1,765 calories (great!), 278 carbs (eek!), 37 fat grams (great!) and 96 protein grams (yay!). Bad carbs!! Here’s what I ate.

    12 comments:

    Andrea@WellnessNotes said...

    Your dinner looks and sounds great, like always! :) I love my basil plant, too. I couldn't live without it. It's amazing how much money you save!

    Therese said...

    You may notice that after a few steady weeks of weight training the scale will actually go down a pound or two. That happened to me when I was working out before the wedding. The extra muscle burns calories all throughout the day, and even on rest days!

    Mmmm I love waffles, and seriously wish I had a TJ's near by. Maybe it's worth the 6 hour drive to ATL? lol

    Big Pissy said...

    Yum! You dinner looks so tasty! :)

    The basil plant makes so much sense for you. You should have a small herb garden, as much as you cook. :)

    Mica said...

    Hair pictures, please! I want to seeee!

    foodnfit said...

    Blah Mondays are no fun but YAY for everything else that went your way! Love those good hair days!

    Pam said...

    The pasta looks and sounds delicious. You really inspire me to work out more.

    Peanut Butter Swirl said...

    wow that dinner looks fabulous!!
    congrats on 115 girlie :)

    ugh...its never fun to realize its monday haha.

    Julie said...

    Your evening routine sounds a lot like mine... I study/watch tv while the boy plays his video games! Ha! Also, I was looking for some advice for the HRM's... I need to save some money before I get one, and I wasn't sure how fancy/how simple I should shoot for. I basically want to know my HR and total cals burned... Which model do you have? It might have to make the bday list... =)

    april said...

    Your workout plan looks great! I'm going to try those nose things! lol

    And I can assure you your eats do not horrify me! In fact they help me feel better about trying different foods.. cause you look great!

    Erica said...

    mmmmmmmm that spaghetti looks jamin! Such a great din din, especially with the fresh basil added in! I love how organized you are with your workouts.

    fittingbackin said...

    Andrea: Thanks so much! OMG – I know! I’ve GOT to get a Cilantro!

    Therese: I sure hope it does! I’m just so scared of getting bulky – it’s just not a good look on me and at my height! I want to look toned!! I wish you did too! It’s def not worth the 6 hour drive! Haha

    Pissy: Thanks!! I want one for that wrought iron rack outside!

    Mica: I’ll have to get Austin to take one with it straightened (my preference regardless of ‘what’s in.’ :)

    Foodnfit: Thanks!! Me too – they make me happy!

    Pam: Thanks!! That’s high praise coming from you!! I love it – it gives me so much extra energy!

    Peanut Butter Swirl: Thanks so much!! It’s not – even worse is a Tuesday that feels like a Monday, or the Monday after a holiday!

    Julie: You got it! haha I sent you the HRM info – but just to drop it here I have an F7 and LOVE it!! But again, disclaimer: I’ve only used it for 3 days so far!

    April: Thanks!! Oh gosh – they’re the hardest tricep exercise to me (well next to dips – body weight is a killa). Oh good! You’re just such a whole foods eater – I’m working on it!!

    Erica: Thanks!! I LOVE fresh herbs – it makes a world of difference. Thanks! If I wasn’t I simply wouldn’t do it – which is why I have to be! LOL My ST had really fallen off the radar so I hope this plan helps!

    fittingbackin said...

    Andrea: Thanks so much! OMG – I know! I’ve GOT to get a Cilantro!

    Therese: I sure hope it does! I’m just so scared of getting bulky – it’s just not a good look on me and at my height! I want to look toned!! I wish you did too! It’s def not worth the 6 hour drive! Haha

    Pissy: Thanks!! I want one for that wrought iron rack outside!

    Mica: I’ll have to get Austin to take one with it straightened (my preference regardless of ‘what’s in.’ :)

    Foodnfit: Thanks!! Me too – they make me happy!

    Pam: Thanks!! That’s high praise coming from you!! I love it – it gives me so much extra energy!

    Peanut Butter Swirl: Thanks so much!! It’s not – even worse is a Tuesday that feels like a Monday, or the Monday after a holiday!

    Julie: You got it! haha I sent you the HRM info – but just to drop it here I have an F7 and LOVE it!! But again, disclaimer: I’ve only used it for 3 days so far!

    April: Thanks!! Oh gosh – they’re the hardest tricep exercise to me (well next to dips – body weight is a killa). Oh good! You’re just such a whole foods eater – I’m working on it!!

    Erica: Thanks!! I LOVE fresh herbs – it makes a world of difference. Thanks! If I wasn’t I simply wouldn’t do it – which is why I have to be! LOL My ST had really fallen off the radar so I hope this plan helps!