Saturday, January 9, 2010

Exercise & Nutrition: The Week in Review

With all the excitemet of the CN Tower climb, I realized I did not let you guys know how I did in terms of exercise and nutrition this week. Overall, I did really well. You will notice on Friday, I went out to lunch with a colleague. We went to a little Italian restaurant close to work where I had a salad with a small piece of lasagna - It was delicious!!! I also had an 8oz glass of iced tea...

WEDNESDAY

Exercise
I completed my strength training session today and since deciding to climb the CN Tower, I concentrated on making all my "leg" workouts REALLY count. I really tried to push hard on those squats. It felt great.
Unfortunately, I missed my lunchtime Kickboxing session. I was home with my son that day
Total Hours of Exercise: 1 hour, 35 mins

Nutrition
Breakfast: 4-egg white omlet with spinach, 800ml of water. Snack: small apple with almond butter, 500ml water. Lunch: cucumber & tomato salad with sardines, 500ml water. Snack: a small piece of grilled chicken, 500ml. Dinner: chicken & lentil soup with veggies, 800ml water. Snack: 10 almonds, cup of peppermint tea (unsweetened).
Total Water: 3100ml plus 500ml during workout = 3600ml(3.6 litres)

THURSDAY
Exercise
Jiu-jitsu class was really intense today! The moves were intense, so much so that my pant bottoms ripped with one of the moves LOL!! I only "lol" because I ALWAYS wear shorts under and I am soooooooooo thankful that I do!! There are a few females taking Jiu-jitsu and I noticed that not all of them wear shorts under...don't get me wrong, they wear undergarments, just not shorts. And in my case, I wouldn't want anything but shorts on display in the event that my pant bottoms ripped - WHICH IT DID!!

I also had a 30 minute session on the treadmill...it was a combination of walking and jogging. This time a little more jogging than walking.
Total Hours of Exercise: 1 hours, 30 mins

Nutrition

Breakfast: Bowl of steel cut oatmeal(cooked), 800ml of water. Snack: vanilla protein drink (made with 500ml of water). Lunch: grilled chicken breast with steamed broccoli, 500ml water. Snack: 1 boiled egg, 500ml. Dinner: grilled 3 oz eye of round steak, 1 small baked sweet potato, steamed asparagus, 800ml water. Snack: 10 almonds, 500ml.
Total Water: 3.6 litres + 1litre during workouts

FRIDAY
Exercise
I completed my strength training session today and found that my legs were burning!! I know I pushed hard on Mon & Wed and this is the reason - it's a good burn!
I did not make the 430 KB class today either because I had to relieve my husband as he was home with the baby today - we take shifts whenever our son's daycare worker is not available (unfortunately, she had a death in the family).
I did 30 minutes on the treadmill to make up for it.
Total Hours of Exercise: 2 hours, 5 mins

Nutrition
Breakfast: 2 boiled eggs, 1 turkey sausage, 800ml of water. Snack: small apple with almond butter, 500ml water. Lunch: small chef salad, a piece of lasagna, 8oz glass of iced tea (went out to lunch today). Snack: apple, 500ml. Dinner: Turkey chilli (ground turkey, red & green peppers, mushrooms, onions, 800ml water. Snack: cup of peppermint tea (unsweetened).
Total Water: 3100ml plus 500ml during workout = 3600ml(3.6 litres)

Tomorrow is Weigh-in Sunday.
Until then,

Joania

4 comments:

Kimberley said...

You are doing great! Working that body and filling it up with worthy fuel.

Can't wait for tomorrow!

cmoursler said...

great job joania.
You are doing wonderful!
Keep it up.

Natalia said...

You're doing fantastic! No wonder you've lost so much weight!

LAF said...

Killer work-out and nutrition, glad you have it all "covered"...ha ha!