Sunday, January 30th
I didn't DARE weigh myself in the morning knowing there was a chance the scale went up. If there's one thing I've learned over the years is to NOT get on a scale when I am PMSing and feeling FAT! That would just set myself up for a miserable day before it even began.
Food and Workout for the Day:
-7am 2 cups of coffee home
*9am went to Retro Fitness with Robert for some cardio and weight training
**33 mins. on the Elliptical (level 6-9)
**2 sets of D.B Rows for back (25 lb. D.B.'s) 15 reps for both sets
**Superset with 2 sets of Straddle Squats into upright rows with 10lb. D.B (20 reps)
**3 sets of cable flys for chest (30lbs/ 15 reps)
**Superset with dead lifts for Hamstrings/Glutes with 30lb. Barbell (20 reps)
(trained a client at 11:15)
-10:30am Protein Shake with soy protein, water/soy milk, flax seeds & ice in Blender
-11am 2 Boca Burgers on plate with ketchup and pickles (no bread)
-1:00pm Iced Coffee from Starbucks w/soy milk and peppermint/sweet n low
(Worked at HUMC from 1-9pm)
-3:00pm bowl of Brussel Sprouts with salt & pepper (brought a frozen bag to work with a bowl and microwaved them)
-4:00pm Odwalla Bar
-5:00pm coffee with non-dairy creamer & sweet n low
-7:45pm bowl of Brussel Sprouts
-10:00pm cheddar pretzels
-11:30 Bed
Monday, January 31, 2011
Sunday, January 30, 2011
Day Eight of "Accountability Journal"...Cindy Fox Fitness
Sunday, January 30th
There's a part of me wishing I didn't put this out there for everyone to read because I feel that it's probably a disappointment to some people who might be reading it. My intentions were to get inspired and do better since I had to be "accountable" for everything I ate and for my workouts and hopefully show other people that it is also a lot of work for me as well to be in shape.
In a way, I do think it has kept me pretty consistent with my cardio workouts, although it hasn't really curbed my snacking, which I've been doing since I was little. At least now my "snacks" aren't ice cream, licorice, nachos, etc... If your detecting a bit of "negativity" from me at this point, this is just a result of my PMS, which starts 7-10 days prior to the onset. Unfortunately, I was thinking of that when I started this, but after so many years of it, I can at least recognize it and not let it take over me. Oh well, here it is:
Food and Workout for the Day
-7:00am 2 cups of coffee home
-9:15am protein bar on way to gym
*35 mins. Elliptical (level 6-8)
*13 mins. on Stepper (level 1) it seemed a little easier today than the first time I tried it
(trained 2 clients)
-11:45am had a big salad with spinach and collard greens, tofu, tomatoes, mushrooms, and balsamic dressing
-2:00pm coffee at work (worked 1-9pm at HUMC)
-3:30pm protein bar
-5:30pm small bag of Soy Crisps from Duane Reade & Iced Coffee w/Peppermint & Soy milk from Starbucks
-9:00pm Luna Bar on way home from work
-10:00pm cheddar pretzels
-10:30 rice cakes with hummus
*11:30 BED
-
There's a part of me wishing I didn't put this out there for everyone to read because I feel that it's probably a disappointment to some people who might be reading it. My intentions were to get inspired and do better since I had to be "accountable" for everything I ate and for my workouts and hopefully show other people that it is also a lot of work for me as well to be in shape.
In a way, I do think it has kept me pretty consistent with my cardio workouts, although it hasn't really curbed my snacking, which I've been doing since I was little. At least now my "snacks" aren't ice cream, licorice, nachos, etc... If your detecting a bit of "negativity" from me at this point, this is just a result of my PMS, which starts 7-10 days prior to the onset. Unfortunately, I was thinking of that when I started this, but after so many years of it, I can at least recognize it and not let it take over me. Oh well, here it is:
Food and Workout for the Day
-7:00am 2 cups of coffee home
-9:15am protein bar on way to gym
*35 mins. Elliptical (level 6-8)
*13 mins. on Stepper (level 1) it seemed a little easier today than the first time I tried it
(trained 2 clients)
-11:45am had a big salad with spinach and collard greens, tofu, tomatoes, mushrooms, and balsamic dressing
-2:00pm coffee at work (worked 1-9pm at HUMC)
-3:30pm protein bar
-5:30pm small bag of Soy Crisps from Duane Reade & Iced Coffee w/Peppermint & Soy milk from Starbucks
-9:00pm Luna Bar on way home from work
-10:00pm cheddar pretzels
-10:30 rice cakes with hummus
*11:30 BED
-
Saturday, January 29, 2011
Day Seven of "Accountability Journal"...Cindy Fox Fitness
Friday, January 28th
I've been getting frustrated with the fact that I've continued eating my snacks at night regardless of the fact that I haven't lost 1 pound in a week, although I felt thinner yesterday morning. Now I realize for sure it's PMS that has me feeling down a bit and keeping me from loosing anything right now....the cramps are kicking in! I normally gain a couple pounds right about now, so I'm sure by this time next week, I'll see some better results. For any of you who suffer from PMS, it's important to sometimes step out of yourself and look at things from an outsider's perspective, because the inside feelings are really trying to mess with you...lol.
With that said, here is my food/workout journal for the day:
-6:30am 2 cups of coffee
-9:15am (on way to to gym) a Protein Bar (can't mention the name because they are samples sent to me by the company to try)
*9:30 taught a 45 min. Sculpting class (Secaucus Recreation Center)
*10:15 taught a 45 min. Cardio Dance Mix (Same place)
-12:00pm ate another bar in car on way to Hackensack Univ. Med. Ctr. (was running late for work)
-3:30pm 2 packets of sugar free maple syrup oatmeal
-5:15pm a 1-pint cup of mixed vegetables w/some roasted potatoes from Cafe' Policastro (on my break at work...worked until 6:30)
-8:00pm Tofu w/hummus on rice cakes
-9:00pm Baked Tostitos with Salsa
(we watched "A Love Affair" with Warren Beaty and Annette Benning...good movie!)
*10:45 Bed
I've been getting frustrated with the fact that I've continued eating my snacks at night regardless of the fact that I haven't lost 1 pound in a week, although I felt thinner yesterday morning. Now I realize for sure it's PMS that has me feeling down a bit and keeping me from loosing anything right now....the cramps are kicking in! I normally gain a couple pounds right about now, so I'm sure by this time next week, I'll see some better results. For any of you who suffer from PMS, it's important to sometimes step out of yourself and look at things from an outsider's perspective, because the inside feelings are really trying to mess with you...lol.
With that said, here is my food/workout journal for the day:
-6:30am 2 cups of coffee
-9:15am (on way to to gym) a Protein Bar (can't mention the name because they are samples sent to me by the company to try)
*9:30 taught a 45 min. Sculpting class (Secaucus Recreation Center)
*10:15 taught a 45 min. Cardio Dance Mix (Same place)
-12:00pm ate another bar in car on way to Hackensack Univ. Med. Ctr. (was running late for work)
-3:30pm 2 packets of sugar free maple syrup oatmeal
-5:15pm a 1-pint cup of mixed vegetables w/some roasted potatoes from Cafe' Policastro (on my break at work...worked until 6:30)
-8:00pm Tofu w/hummus on rice cakes
-9:00pm Baked Tostitos with Salsa
(we watched "A Love Affair" with Warren Beaty and Annette Benning...good movie!)
*10:45 Bed
Friday, January 28, 2011
Day Six of "Accountability Journal"...Cindy Fox Fitness
Thursday, January 27th
Like most other people in New Jersey, I woke up to the "school's closed" voicemail and sound of shoveling. Luckily, I didn't have to work at the hospital because I would've been out there shoveling already too. Aside from training a few clients, which got cancelled, I was supposed to teach a spin class at VIP Fitness at noon, but that was also cancelled. Luckily, the gym where I first weighed-in at was open so I was able to go weigh myself and get in my workout
for the day. Needless to say, I was very disappointed to see the scale still at 137 after all of this cardio I've been doing.
I need to say this so no one misinterprets what my objective is here. People get so caught up on the number on the scale (myself included, sometimes). The fact is, if you recently started working out with weights and doing cardiovascular activity, you're body fat % should go done, unless you're eating more calories to compensate for the calories you're burning off. If you want to see a "change" then you need to do something differently. I was running a lot during the summer and doing less weight training and weighed 135. In the fall, my running cut back and my weight training increased and I was up to 138, all with the same amount of food intake. So my plan here is to increase my cardio without making a big change in my eating, but to be cautious of how much I'm eating. I know my body fat % can be lower and I'd feel better. When that happens, I will weigh less on the scale as well because I'm not increasing my weight training. I'd like to see what 132 lbs. looks like again. It's been about 15 years since I've seen it (after doing a fitness contest at 29 yrs. old).
Food & Workouts:
-7am 2 cups of coffee
*9:30 shoveled for 1/2 hour
-10am a Luna Bar
* weighed-in 137 lbs.....did 20 mins. of Elliptical level 7
-2pm spinach salad w/ tomatoes, 1 slice of soy cheese, and balsamic dressing
-2:45 a Full Bar
*4pm went back to Retro Fitness with Robert (Naked Cowboy) for more cardio:
---35 mins. of Elliptical level 6-8 (forward and reverse)
---15 mins. Lifestyle Stair climber level 1 (wow, that's hard! I never tried that one before)
-5:30 Protein Shake with EAS Soy protein powder, 1/2 water/1/2 soy milk, flax seeds
-7pm 1 & 1/2 glasses of red wine
(had a few mouthfuls of angel hair pasta I cooked for the kids)
-8pm baked veggies (I spray the pan with Pam cooking spray, cut up cauliflower, spaghetti squash, and sliced mushrooms; then sprayed the top with Pam and sprinkled fresh garlic, salt & pepper....yummy!)
-9pm Baked Tostitos with salsa
*10:30pm BED
****I do take daily vitamins: C, Calcium, Probiotics, B12, D, Lutein (for eyes), and sometimes Iron (slightly anemic). I used to take Chromium Picolinate daily but ran out and keep forgetting to buy more.
Like most other people in New Jersey, I woke up to the "school's closed" voicemail and sound of shoveling. Luckily, I didn't have to work at the hospital because I would've been out there shoveling already too. Aside from training a few clients, which got cancelled, I was supposed to teach a spin class at VIP Fitness at noon, but that was also cancelled. Luckily, the gym where I first weighed-in at was open so I was able to go weigh myself and get in my workout
for the day. Needless to say, I was very disappointed to see the scale still at 137 after all of this cardio I've been doing.
I need to say this so no one misinterprets what my objective is here. People get so caught up on the number on the scale (myself included, sometimes). The fact is, if you recently started working out with weights and doing cardiovascular activity, you're body fat % should go done, unless you're eating more calories to compensate for the calories you're burning off. If you want to see a "change" then you need to do something differently. I was running a lot during the summer and doing less weight training and weighed 135. In the fall, my running cut back and my weight training increased and I was up to 138, all with the same amount of food intake. So my plan here is to increase my cardio without making a big change in my eating, but to be cautious of how much I'm eating. I know my body fat % can be lower and I'd feel better. When that happens, I will weigh less on the scale as well because I'm not increasing my weight training. I'd like to see what 132 lbs. looks like again. It's been about 15 years since I've seen it (after doing a fitness contest at 29 yrs. old).
Food & Workouts:
-7am 2 cups of coffee
*9:30 shoveled for 1/2 hour
-10am a Luna Bar
* weighed-in 137 lbs.....did 20 mins. of Elliptical level 7
-2pm spinach salad w/ tomatoes, 1 slice of soy cheese, and balsamic dressing
-2:45 a Full Bar
*4pm went back to Retro Fitness with Robert (Naked Cowboy) for more cardio:
---35 mins. of Elliptical level 6-8 (forward and reverse)
---15 mins. Lifestyle Stair climber level 1 (wow, that's hard! I never tried that one before)
-5:30 Protein Shake with EAS Soy protein powder, 1/2 water/1/2 soy milk, flax seeds
-7pm 1 & 1/2 glasses of red wine
(had a few mouthfuls of angel hair pasta I cooked for the kids)
-8pm baked veggies (I spray the pan with Pam cooking spray, cut up cauliflower, spaghetti squash, and sliced mushrooms; then sprayed the top with Pam and sprinkled fresh garlic, salt & pepper....yummy!)
-9pm Baked Tostitos with salsa
*10:30pm BED
****I do take daily vitamins: C, Calcium, Probiotics, B12, D, Lutein (for eyes), and sometimes Iron (slightly anemic). I used to take Chromium Picolinate daily but ran out and keep forgetting to buy more.
Thursday, January 27, 2011
Day Five of "Accountability Journal"...Cindy Fox Fitness
Wednesday, January 26th
I was planning on going back to Retro Fitness definitely by Tuesday or Wednesday morning to weigh in, but that didn't happen. I had to be at St. Joseph's hospital first thing in the morning with my son for an outpatient procedure. He is fine except the poor kid had to have NOTHING but liquid for over 24 hours. I have to say, he did better than I ever did on any of my "liquid diets". He even had the option of eating some jello at night and didn't want it!
Food For the Day:
-6:30am 2 cups of coffee home (non-dairy creamer & sweet n low)
-10:30am protein bar & med. cup of hazlenut coffee with soy milk (at hospital while waiting)
-1:30pm we went to Friendly's and I ordered vegetable stir-fry with white rice & a seltzer/lemon
-2:45pm went to Walmart for some groceries and ate a Lunar Bar while shopping
-4:00pm 2 cups of coffee home
*Finally got to the gym!!! ( would definitely NOT weigh myself in the evening)
Went to Retro Fitness, which is down the block from my house, with Robert (Naked Cowboy).
* did 46 minutes on treadmill, 5 miles (walked 5 mins. then jogged between 6.0-7.5 mph)
* went on elliptical 15 mins. (2 miles) level 6-8
The perfect remedy to get rid of the "crankies"!!!
-8pm 1 & 1/2 glasses of Penfold's Rawson's Retreat Shiraz/Cabernet
-9pm Quaker rice cakes with hummus
-10pm pretzels
*10:30pm BED
I was planning on going back to Retro Fitness definitely by Tuesday or Wednesday morning to weigh in, but that didn't happen. I had to be at St. Joseph's hospital first thing in the morning with my son for an outpatient procedure. He is fine except the poor kid had to have NOTHING but liquid for over 24 hours. I have to say, he did better than I ever did on any of my "liquid diets". He even had the option of eating some jello at night and didn't want it!
Food For the Day:
-6:30am 2 cups of coffee home (non-dairy creamer & sweet n low)
-10:30am protein bar & med. cup of hazlenut coffee with soy milk (at hospital while waiting)
-1:30pm we went to Friendly's and I ordered vegetable stir-fry with white rice & a seltzer/lemon
-2:45pm went to Walmart for some groceries and ate a Lunar Bar while shopping
-4:00pm 2 cups of coffee home
*Finally got to the gym!!! ( would definitely NOT weigh myself in the evening)
Went to Retro Fitness, which is down the block from my house, with Robert (Naked Cowboy).
* did 46 minutes on treadmill, 5 miles (walked 5 mins. then jogged between 6.0-7.5 mph)
* went on elliptical 15 mins. (2 miles) level 6-8
The perfect remedy to get rid of the "crankies"!!!
-8pm 1 & 1/2 glasses of Penfold's Rawson's Retreat Shiraz/Cabernet
-9pm Quaker rice cakes with hummus
-10pm pretzels
*10:30pm BED
Wednesday, January 26, 2011
Day Four of "Accountability Journal"...Cindy Fox Fitness
Tuesday, January, 25th
I will admit that I'm feeling a bit discouraged and I'm not sure if it's just PMS sneaking up on me or the fact that I didn't get to do cardio and feel like I broke my own goal of 1 hour of cardio each day for two weeks. I hear this from my clients and now you're hearing it from me. Family and work completely consumed my day yesterday into the night and I just couldn't squeeze it in.
My plan was to be out of the house by 8am to get to the gym to weigh myself and do cardio, get to the other gym to teach at 9:30, shower and get to the hospital by noon. Since we only have 1 bathroom and someone went into the shower just as I was about to, everything got pushed back and....well, I was in "a mood" for a while.
Food:
9am Luna Bar (on way to teach a class)
*9:30am taught 1 hour Powersculpt Class at Quest Fitness, Hasbrouck Hts.
11:45 mixed grilled veggies (From Cafe' Policastro before work
1:15 Odwalla Bar at work
2:30 handful of pretzels with some hummus at work
4pm Iced Coffee from Starbucks
7pm Luna Bar on way home from work
8pm Penfold's Rawson's Retreat Shiraz/Cabernet (1 & 1/2 glasses)
*practiced on guitar 1/2 hour
9pm rice cakes with hummus and Tofu
10pm some pretzels
*11pm BED
I will admit that I'm feeling a bit discouraged and I'm not sure if it's just PMS sneaking up on me or the fact that I didn't get to do cardio and feel like I broke my own goal of 1 hour of cardio each day for two weeks. I hear this from my clients and now you're hearing it from me. Family and work completely consumed my day yesterday into the night and I just couldn't squeeze it in.
My plan was to be out of the house by 8am to get to the gym to weigh myself and do cardio, get to the other gym to teach at 9:30, shower and get to the hospital by noon. Since we only have 1 bathroom and someone went into the shower just as I was about to, everything got pushed back and....well, I was in "a mood" for a while.
Food:
9am Luna Bar (on way to teach a class)
*9:30am taught 1 hour Powersculpt Class at Quest Fitness, Hasbrouck Hts.
11:45 mixed grilled veggies (From Cafe' Policastro before work
1:15 Odwalla Bar at work
2:30 handful of pretzels with some hummus at work
4pm Iced Coffee from Starbucks
7pm Luna Bar on way home from work
8pm Penfold's Rawson's Retreat Shiraz/Cabernet (1 & 1/2 glasses)
*practiced on guitar 1/2 hour
9pm rice cakes with hummus and Tofu
10pm some pretzels
*11pm BED
Tuesday, January 25, 2011
Day Three "Accountability Journal"...Cindy Fox Fitness
Monday, January 24th
My day started at 6:30am the usually way with 2 cups of coffee and ate a protein bar (9:15am) on the way to the Secaucus Recreation Center, where I taught a class.
-9:30am taught a 45 min. sculpting class using dumbbells and a mat for floor exercises
-went to VIP Fitness in Lyndhurst to use their studio, which has a big flat screen t.v. and DVD player. I popped in my Les Mills Body Attack 71 DVD, for the first time and got a cardio workout
-1pm Protein shake with half water, half soy milk, 2 tbs. flax seeds, 1/2 banana (ate the rest)
-2:45 2 Boca Burgers w/ 2 slices of soy cheese, pickles and ketchup (no bread)
-4:15 Protein bar on way to Harmon Cove Towers to train a client for 1 hour
*was out of the house with 2 back-to-back clients, a meeting 7-8:30, the vegetable market, and CVS (got home close to 9pm)
-8:30 ate a nut & fruit bar (from Starbucks) on the way home. Luckily, I had it in my bag (I was getting hungry)
-9:30 ate the 1/2 pint of white rice (with salt) that was left on the counter from the Chinese food the family ordered. I usually try to avoid starchy foods before bed
-10:30 should've just gone to bed, but nooooo, I had to start munching on those darn honey mustard pretzels again (not too much though)
*11:30 Bed
I think my next weigh-in will be Tuesday morning since I don't think I can get to the gym Wednesday morning and i want to be consistent with the same time on the same scale. If I didn't lose 1 pound, it's because of all of the snacks I had been eating at night....we'll see!
My day started at 6:30am the usually way with 2 cups of coffee and ate a protein bar (9:15am) on the way to the Secaucus Recreation Center, where I taught a class.
-9:30am taught a 45 min. sculpting class using dumbbells and a mat for floor exercises
-went to VIP Fitness in Lyndhurst to use their studio, which has a big flat screen t.v. and DVD player. I popped in my Les Mills Body Attack 71 DVD, for the first time and got a cardio workout
-1pm Protein shake with half water, half soy milk, 2 tbs. flax seeds, 1/2 banana (ate the rest)
-2:45 2 Boca Burgers w/ 2 slices of soy cheese, pickles and ketchup (no bread)
-4:15 Protein bar on way to Harmon Cove Towers to train a client for 1 hour
*was out of the house with 2 back-to-back clients, a meeting 7-8:30, the vegetable market, and CVS (got home close to 9pm)
-8:30 ate a nut & fruit bar (from Starbucks) on the way home. Luckily, I had it in my bag (I was getting hungry)
-9:30 ate the 1/2 pint of white rice (with salt) that was left on the counter from the Chinese food the family ordered. I usually try to avoid starchy foods before bed
-10:30 should've just gone to bed, but nooooo, I had to start munching on those darn honey mustard pretzels again (not too much though)
*11:30 Bed
I think my next weigh-in will be Tuesday morning since I don't think I can get to the gym Wednesday morning and i want to be consistent with the same time on the same scale. If I didn't lose 1 pound, it's because of all of the snacks I had been eating at night....we'll see!
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