Saturday, June 29, 2013

Random meanderings of maintenance


some of my food the last few days: 
4 egg whites chopped up veggies and some light dressing 
kind of like tuna salad, but not 


egg white salad with just spicy mustard 


munchies while on the computer


dinner tonight: tilapia, asparagus and broccoli 


the other night... tilapia, cauliflower, carrots and spaghetti squash... I swear I put light dressing on everything!!! I usually take a new bottle and make it equal parts balsamic vinegar so it is light light dressing 


I made protein pops... can't wait to try them 
2 cups unsweetened coconut milk 
1/2 cup 0% Greek yogurt
stevia 
a scoop of protein 
5 strawberries
40 calories
1 fat 
4 protein 
freeze faster ... lol 


same egg white salad only 
I added a packet of Wholly guacamole... OMG where have you been all my life!!



I have been killing it in the gym this last week... insert happy face here... Friday I was solo... no trainer and today I trained... It is kind of fun writing my work out them making a pact with myself not to whimp out 

Friday workout 

➡10 minutes treadmill
〰〰〰〰〰〰〰〰〰〰
➡Corner 70,50,30 (3sets)
➡pull ups 10 reps on 15 (3sets) narrow and wide grip 
➡Stairs 2 minutes on 10
〰〰〰〰〰〰〰〰〰〰
➡Hamstring machine 15 reps on 3 (3sets)
➡Dip machine 15@ 60 lbs, 15@ 45 lbs (3sets)
➡Stairs 2 minutes on 10
〰〰〰〰〰〰〰〰〰〰
➡Squats 15 reps with 30 lb bar (3sets)
➡Shoulder press 10 lb weights 15 reps (3 sets) 
➡Run treadmill 2 minutes
〰〰〰〰〰〰〰〰〰〰
Lat pull downs 50 lbs wide grip (3sets) 
➡Lat pull downs reverse grip 50  lbs (3sets) 
➡Rows 50 lbs (3sets) 
➡Lunge to mat 
➡Abs on silver ball 40 reps (3sets) 
〰〰〰〰〰〰〰〰〰〰
➡Lat pull downs twisting (3sets) 
        10 reps on 5
        10 reps on 4
        10 reps on 3 
➡ Step ups 15 reps (3 sets)
➡Push ups 10 reps (3sets) 
〰〰〰〰〰〰〰〰〰〰
➡Treadmill  10 minutes 

💥total time at gym =  1 hour 17 minutes 💥

tootlse noodles :) 

Tuesday, June 25, 2013

resentments

in AA they talk about resentments a lot ... how you will drink over your resentment

I am slap FULL of resentment right now...my cup runneth over!!!

I need to work through this...

that is all

Saturday, June 22, 2013

Old favorites and new ideas


this morning started with my protein coffee.... see my Son's stash? he keeps all the fatty goodies out of my reach :) 


I had some oat's before my cardio (45 minutes) 


4 egg whites and 18 almonds 


cauliflower, broccoli and 3.5 oz chicken with Walden Farms zero calorie BBQ sauce 


shake made with water and frozen strawberries  


this is my new "rice" I steamed 3 heads of cauliflower, 5 pounds of carrots and baked a spaghetti squash.... mushed it all up... put a bit of coconut oil on top.... OMG!!!! yummo! 



cauliflower, broccoli and 4 oz tilapia... I couldn't finish it... I am STUFFED!!!


I will have a Kevita tonight for a treat 


I cooked like a mad woman today 


I am pooped!!! off to veg out in front of the ole "boob tube" 

tootles 

Saturday Morning

Good morning blog world

my pictures have been sparse ... sorry about that I will try and get everything this weekend
I am doing a zillion times better, yesterday was kind of tough but ... instead of eating I went to the gym




I was only there an hour, but I totally was a sweaty Betty by the time I left 

I need to go eat some carbs ... going to meet up with the big meat head... AKA my trainer Kelly 

okay... from now on he is the Big Meat Head... LOL don't know if he would find this humorous... 

later taters 

Thursday, June 20, 2013

Hi my name is Karla and I am a food-aholic

the last few days have been so much better
it is amazing to me how BAD I feel when I eat badly 
I went berserk on Monday and I felt AWFUL on Tuesday... I totally had flashbacks of when I used to drink 
Wednesday was better, but I still didn't feel like myself 
even today I feel a weird heaviness in my head ... 

I am not sure if it was all the sugar... or processed white flour, the gluten? salt? who knows 

tomorrow I should be feeling 100% like myself and the scale is dropping like a rock :) 

I did find out my special assignment will have me working Monday's thru Fridays... first time I have had a schedule like this in over 20 years!!!! 

I will have a training program written out for me which will include time goals,  and I will check in... so I feel better now at least knowing what the plan is going to be (freak much Karla???) 

I have been sooooo enjoying my new obsession Kevita's 

they help add in probiotic's without eating dairy... and only 10 calories in a bottle... love love love 

well bloggity friends I am sooo thankful for your sweet comments of support on my last post... you guys are the best 

((((((hugs))))))

tootles ... off to get ready for my day 

Wednesday, June 19, 2013

Food drunk

Good morning 
I am a sober alcoholic. I don't drink. I am an UGLY person for YEARS when I drink 

I have done some damage to .....

Well ya get it ...

The problem with being "sober" is when you are an alcoholic.... You still have the behaviors

Where have I been? Barely posting on Instagram? Hardly a new blog post to be found? Not texting my trainer ..... Yep.... Off on a food drunk 

Damage was MAJOR!!!! Shame, guilt and discomfort all there.... I started to go in to the typical response.... Falling out of sight... No one will know... I can get my weight back down before anyone notice... Quiet Karla.... Deal with it.... Just drop outta sight for a while.... No one will notice
 
NO!!!!

When I have a lot of turmoil in my life I react... I don't drink alcohol any more so I turn to the next thing.... Food!!!

Cookies
Candy bars
Chocolate covered peanut
Ice cream 

All for what??? I know I have the personality that I am a MAJOR control FREAK!!! And when I don't know what is in my future .... When there is uncertainty, the behaviors come back ...

You would think I would have figured out how to cope by now, huh??? Derp

So there it is my confessional 

I was as high as 139.8 up from 133 
This morning 137.8....it is not JUST about the number on the scale it is the feelings that are associated with the out of control behavior, the feelings of helplessness... Anxiety, fear, and all the craziness inside my head!!! 

Breath Karla, take life ONE DAY AT A TIME!!!! Sometimes I have to remind myself one whole day is too much... Take it a minute at a time

I appear on the outside all relaxed, but the craziness inside my head is what drives the out of control eating behaviors. If I don't know how things are going to go... I have to let go of the situation, give it to my higher power.... Let Go and Let God

I have to call someone... (my trainer) Or blog... Or Instagram, or text my sister or my daughter 

Reach out 

Man do I feel better... Love you guys 

Saturday, June 15, 2013

How is it going?

new food plan???

I have not been even a tinsy ensy bit hungry these last two days

I was up in my weight this morning up from 133 to 135

but given my MEGA binge the other night (before I switched around my diet plan) it is to be expected

Now I just need to trust this whole process...

I feel like I am eating too much... BUT it is only about 1500 calories, up from my 1200

I think this will keep me from going on those Gawd awful binges... I sure hope so!!!

I have a gigantor list of "to do's" today on my "day off"

I am an uber busy gal :)

tootles

Thursday, June 13, 2013

New food plan


so here is the new plan ... some thoughts

we added healthy fats, in the 1/4 avocado in the morning 
added more carbs... so I am not hungry all the time and am prone to binge eating 
and it is only 2 ounces of Quinoa... please!!! no big deal!!! 
added back in my beloved Greek yogurt... I haven't had Greek yogurt in MONTHS!!! 
put all carb meals before 3pm 
put the Casein shake at night, it makes me feel fuller and it is a slow digesting protein so it will feed my muscles 
(according to my daughter) 

so we will see 


turkey
broccoli 
2 ounces of Quinoa and some Chili paste 


my new mash 
has cauliflower; ground up like rice 
spaghetti squash; shredded and cut up 
carrots; baked WELL done and ground up... er kinda.. like rice 
carrots did not want to cooperate :P 


Karla... ohhh Karla 
this saying is for you!!!! 
I need reminding sometimes 


OMG!!! sooooo freakin good 
6 oz plain Greek 0% yogurt
3 ounces raspberries 
18 almonds crushed up 
a few packets of Stevia 


delish!! 
4 egg whites with cayenne and black pepper 
a mashed up 1/4 avocado 
on Ezekiel bread 


a shake 

I walked for 56 minutes
did about 45 minutes of circuit training 

my Fit bit says I got in 17578 steps 
burned 2025 calories 

boom!!! good day 

Boo

Not doing good
Food binge last night
I wrote a new diet and upped my calories and carbs 

I am getting sick of being hungry ALL the time 

Off to the store, I will go into my new plan in more detail later 

Oh well ..., I am more of the Old Navy workout clothes kinda gal .... Boo 

I really wanted to make my 90-10 

No no no Karla!!!! Wrong attitude 

YOU CAN DO IT!!!! 

Wednesday, June 12, 2013

Meeting day


I was up and out of the house quick, quick, quick... I make a shaker of coffee every morning ... one shake of protein coffee and some extra coffee... cause lets face it you can never have enough coffee.... right? 

tee hee 

OMG!!! these bad boys were in front of me for HOURS!!!! not even a crumb!!! 
BOOM!!!! in your face!!!


my Kale salad ... baggie style 




water and my car paper towels... the lid on my water wasn't fitting correctly 


Bag lady 



this was the plan... 
after the gym... off to the MIL's...  hubby was having Mexican food with the MIL, so I opted for a boxed protein drink...
then we got home and I had a cup of tea, blueberries and a rice cake with peanut butter 

I count that as a WIN... compared to the yummo Mexican food, tortilla chips and cookies that were in MY FACE all day!!! 

score one for the Maintenance girl!!!

How do I stay on track and overcome the boredom??
stay inspired, read blogs, read the instagrams, pinterest, magazines, books... try new things fitness wise and food wise

understand it is a journey and not a destination

some days the road is smooth sailing and other days it is HARD AS CAN BE!!!!

gotta go 


Monday, June 10, 2013

temptation


veggies, 3 ounces chicken 


all piled up and ready to go...going from top to bottom
 left: 1/4 cup steel cut oats 
right: 3 egg whites
left: apple and blueberries in cinnamon
right protein shake, I added this to a trente iced coffee... yummo 
second from bottom: green beans and 4 ounces fish
bottom: veggies and chicken 
I usually pack the night before... saves time in the morning  



the fish and green beans 


apple with blueberries 


the shake (Costco) actually I bought this for the MIL and I tried it... for sure!!! in case of an emergency... and it is kind of thick and no clumping (if you wanted to add it to your morning coffee) 160 calories 30 grams of protein and only 3 fat  


dinner... 4 whites... or maybe 5

also 18 almonds 

100% on plan... but I didn't do any exercising today... That is going to be the hardest in my 90-10 focus is getting in 4 days of exercise 

oh I forgot the temptation part... during my conference call under one of the desks (food stash of one of my office mate's) was Special K cereal bars and chips.... grrrrr I wanted that silly Special K bar... and it was ONLY 100 calories... but I thought of my Lululemon outfit and I DID NOT eat it... but I wanted too... 

hopefully it'll be gone by the time I get to work tomorrow 

tootles bloggity world.... 


Sunday, June 9, 2013

Sunday cook day


protein coffee
3 egg whites and Ezekiel toast 


4 oz fish
green beans
broccoli
squash
cauliflower/carrot mash... YUMMO!!


shake with blueberries and in the midst of a cooking day 


3 oz chicken
cauliflower/carrot mash 
spaghetti squash 


my first attempt at Paleo bread.... meh :|
my niece suggested crumble it over soup... I may freeze it 


snacked on some olives 

I am supposed to eat again.... don't think I will... SOOOO full 

got in a teeny bit of cardio, 20 minutes
water check 
food check 

off to pack tomorrows food... I LOVE when the house is stocked up with yummy food .... makes my life SO much easier!!! 

tootles  

recapping yesterdays food


protein coffee


18 almonds


3 egg whites and Ezekiel toast 


Cajun tilapia and steamed veggies  


shake with blueberries 


salad from Stonefire grill, I added more chicken and dressing was on the side 

I also had some grapes and an apple last night. I didn't eat my final 4 egg whites because I am sure I had plenty of protein, I didn't weigh the fish or the chicken in my salad... 
I did cardio, worked out and got all my water in 

BOOM!!! good day 

repeat please :P 

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