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Workout Week 11 June 6 – June 12

June 8th, 2011

6/06 – Rest
6/07 – Custom Legs & Chest workout + 4 mile walk
6/08 – 2 mile walk
6/09 – 20 min Yoga
6/10 – P90X Shoulders & Arms

Workout Week 10 May 30 – June 5

May 30th, 2011

✓ 5/30 – Running (Couch to 5k week 8 day 2): had to stop after 18 minutes because my right hip was killing me.
✓ 5/31 – Rest
✓ 6/01 – Shoulders & Arms + Long walk (5 1/2 miles)
✓ 6/02 – 20 min Yoga
✓ 6/03 – Running (Couch to 5k week 8 day 3): Actually did 32 minutes instead of 28. Had to slow it down in the last half because of the pulled muscle :/
✓ 6/04 – Rest
✓ 6/05 – Long walk (5 miles)

Workout Week 9 May 23 – May 29

May 23rd, 2011

✓ 5/23 – Chest & Back + Ab Ripper X + Long walk (5 1/2 miles)
✓ 5/24 – Rest
✓ 5/25 – 1 hour Dancing + 20 min Yoga
✓ 5/26 – Rest
✓ 5/27 – 30 min Dancing + 20 min Yoga
✓ 5/28 – Rest
✓ 5/29 – Hiking 3 miles

Pizza Frittata

May 22nd, 2011
Rating: ★★★★★
Nutritional Information:
Servings 1
Calories 347
Fat 24.3g
—Saturated fat 5.7g
Carbohydrates 9.4g
—Fiber 3g
—Sugar 3.4g
Protein 20.7g

Total time: 25 minutes

3 medium brown button mushrooms, sliced
1 clove garlic, diced
2 eggs
1 tsp. water, milk, cream, or half and half as desired (I used unsweetened almond milk)
2 TBSP. roasted red pepper and artichoke tapenade (Optional, I got it from Trader Joe’s)
2 TBSP. low carb pasta sauce (I used Trader Joe’s Marinara Sauce but there are others with less carbs)
1 vegetarian sausage (I used MorningStar Farms Sausage Links)
1″ cube cheddar cheese, shredded
1 TBSP. parmesan cheese, shredded or powdered
black pepper
red pepper flakes
olive oil for sauteing

Low Carb Pizza Frittata

Finished product

  1. Heat oil in large nonstick ovenproof skillet.
  2. Saute toppings for about 5 minutes. Add garlic and cook another minute. Add black pepper and red pepper flakes. Stir well.
  3. Beat eggs and liquid together. Add more black pepper. Add mixture to pan.
  4. Mix egg mixture as it cooks, so cooked “curds” are distributed throughout. During this time, microwave the vegetarian sausage for 55 seconds. After cooking for about 2-3 minutes, the egg mixture should be have enough “body” to float some pasta sauce on the top. Do so, and then add the chopped up vegetarian sausage and the cheese. Put on more black pepper and red pepper flakes if desired.
  5. Put the frittata under the broiler to brown the top (I had to leave the oven door partly open because the only 1 serving pan I had wasn’t ovenproof.) Serve.
Low Carb Pizza Frittata

Finished product in the pan

This recipe was FANTASTIC! Easy to make, really tasty, and filling. I’ll definitely be making this one often. It’s also highly customizable. Use whatever cheese, sauce, and toppings you prefer. The nutritional information above is for the exact ingredients I used.

 

Workout Week 8 May 16 – May 22

May 17th, 2011

✓ 5/16 – Hike up Spencer Butte
✓ 5/17 – Running (Couch to 5k week 7 day 2)
✓ 5/18 – Rest
✓ 5/19 – Running (Couch to 5k week 7 day 3)
✓ 5/20 – 50 min Yoga
✓ 5/21 – Running (Couch to 5k week 8 day 1) + 25 min Yoga + Short Hike (2 miles)
✓ 5/22 – Short walk (2 miles)

I’m getting really bored with P90X, so this week I’m taking a break from weightlifting and instead just enjoying some running, hiking, yoga, and rest.

Workout Week 7 May 9 – May 15

May 9th, 2011

✓ 5/09 – Running (Couch to 5k week 6 day 2) + 20 min Yoga
✓ 5/10 – Chest, Shoulders & Triceps + Ab Ripper X
✓ 5/11 – Running (Couch to 5k week 6 day 3)
✓ 5/12 – Back & Biceps + Ab Ripper X
✓ 5/13 – Running (Couch to 5k week 7 day 1)
✓ 5/14 – Legs & Back
✓ 5/15 – Rest

Workout Week 6 May 2 – May 8

May 2nd, 2011

✓ 5/02 – Running (Couch to 5k week 5 day 2)
✓ 5/03 – Running (Couch to 5k week 5 day 3)
✓ 5/04 – Chest, Shoulders & Triceps
✓ 5/05 – Rest
✓ 5/06 – Back & Biceps + Ab Ripper X
✓ 5/07 – Running (Couch to 5k week 6 day 1) + 20 min Yoga
✓ 5/08 – Legs & Back + Ab Ripper X

Workout Week 5 April 25 – May 1

April 26th, 2011

✓ 4/25 – Rest Snowboarding
✓ 4/26 – Chest, Shoulders & Triceps + Short hike (45 min.)
✓ 4/27 – Running (Couch to 5k week 4 day 3)
✓ 4/28 – Running + 20 min Yoga Snowboarding
✓ 4/29 – Back & Biceps + Ab Ripper X
✓ 4/30 – Running (Couch to 5k week 5 day 1) + 25 min Yoga
✓ 5/01 – Legs & Back

Short Week Travel Workouts April 21 – April 24

April 21st, 2011

I’m staying with family for a few days and don’t have my weights and other equipment, so I’m doing no equipment workouts while here.

✓ 4/21 – Running (Couch to 5k week 3 day 3)
✓ 4/22 – Hiking up Spencer Butte
✓ 4/23 – Running (Couch to 5k week 4 day 1)
✓ 4/24 – Running (Couch to 5k week 4 day 2)

When to stop eating

April 18th, 2011
half eaten food

I stole this pic from the internet

I’ve always had this thing with food where I feel like I have to finish what’s on my plate. I try to make smaller amounts, but is this still more than I really need to eat to feel satisfied? Many times, it is. One of the most important skills you need to learn to lose weight is how to notice when you are satisfied and stop eating. This is how I learned this skill.

  1. Before preparing food, think about how much you might have to eat to feel satisfied. Just being aware of how much food you might need to eat will make you prepare less food.
  2. Prepare your food and keep track of the ingredients with a calorie counter, such as Calorie Count, Wolfram Alpha, or the Lose It! app for the iPhone, which is what I use. Again, just being aware of what you are making will help you eat less.
  3. When the food is almost ready, drink a big glass of nice cool water.
  4. Fill your water glass again, take it and your plate of food to a dining table. Not the couch, not the kitchen counter, not the computer desk, but an actual table that is designated only for eating. This is especially important if you eat alone.
  5. After putting each bite of food in your mouth, put down your fork or spoon, and enjoy the taste of your food. Think “Eat less; chew more.” After swallowing, take a little sip of water, then go ahead and take another bite.
  6. After every few bites, stop for a moment and notice whether or not you still feel hungry. If you feel hungry, eat more, but if you feel satisfied, stop and put the rest of your food away to eat later if you want it.
  7. Go do something else! :)