week 1, day 3 -- tuesday, june 1, 2010

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** knitting the Secret Pal gift.
** researching new business stuff.

upward and onward !!! :-)

week 1, day 1 --- sunday, may 30, 2010

YAY !!! i weighed-in this morning at the clinic and i'm already down 2 kilos !!! :-))) HAPPY DANCE for me :-)))

TODAY'S WEIGHT: 122 kilos
GOAL FOR JUNE 28: 120 kilos

anyways, here's the program for today:

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** today, nothing much. just getting stuff done. organizing the medicine boxes, organizing the yarn boxes, etc.

upward and onward !!! :-)

basic upper body weight training program

Dumbbell Shrugs

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12


















Dumbbell Lateral Raises

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12











Seated Dumbbell Shoulder Press

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12























Seated Dumbbell Concentration Curls

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12






















Seated Dumbbell Triceps Extensions

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12

1 x 12




















All of the exercises will be done according to the Body for Life program. the sets are done with a one minute break between each set. then there is a two minute break between exercises. stretching is done at the end of the whole workout.


YAY !!! onward and upward :-)

week 1, day 2 -- tues. feb 2

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls.. yummie

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done.
** 20 minutes of weights -- done.
** added some extra upper body stretches to help with the pain from all the knitting.


activites for the day:

** work on new scarf -- done.
** work on baby blanket -- started another scarf instead.
** start afghan... maybe -- nope. didn't get to this today.

onward and upward !!

week 1, day 1 -- monday feb 1

food for the day:

meal #1 -- branflakes with 1/2 cup skim milk, 6 oz cottage cheese, large green tea

meal #2 -- smoothie

meal #3 -- whole wheat pasta, 2 meat balls with homemade sauce, very small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. - done
** 20 minutes of weights -- done

activites for the day:

** knitting, knitting and maybe some crochet -- only knitting. boy was it difficult today.
** going out with Rico for a very important errand -- nope. he came here after his exam and we had a great time.

onward and upward !! :-)

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- roasted chicken with 1 cup brown rice, small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga.
** 20 minutes of weights


activites for the day:

** work on client's website
** write 1 hour
** do some research

onward and upward !! :-))

week 2, day 2 -- monday, oct 12th

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- roasted chicken with 1 cup brown rice, small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done
** 20 minutes of weights -- done
** plus way toooo much cleaning around the house !!!


activites for the day:

** work on client's website -- done
** write 1 hour -- done
** do some research -- done

onward and upward !! :-))

week 1, day 7 -- Saturday, october 10th

food for the day:

meal #1 -- branflakes with 1/2 cup skim milk, 6 oz cottage cheese, large green tea

meal #2 -- smoothie

meal #3 -- whole wheat pasta, 2 meat balls with homemade sauce, very small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done
** 20 minutes of weights -- done

activites for the day:

** none, it's Shabbat :-)

onward and upward !! :))

week 1, day 6 -- friday, october 9th

food for the day:

meal #1 -- 2 fried eggs, 1 medium sweet potatoe, large green tea

meal #2 -- smoothie

meal #3 -- whole wheat pasta, 2 meat balls with homemade sauce, very small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done
** 20 minutes of weights -- done

activites for the day:

** do some research -- done

onward and upward !!:-))

week 1, day 5 -- thurs, october 8th

food for the day:

meal #1 -- 2 fried eggs, 1 medium sweet potatoe, large green tea

meal #2 -- smoothie

meal #3 -- 1 cup brown rice, 2 meat balls, very small garden salad

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done
** 20 minutes of weights -- done


activites for the day:

** work on client's website -- done
** start writing. aim for 1 hour. -- done
** do some research -- done

onward and upward !! :-))

week 1, day 4 -- wed, october 7th

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- 1 large bowl of whole wheat pasta with homemade sauce that includes some meat balls.

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga. -- done
** 20 minutes of weights -- done


activites for the day:

** work on client's website -- done
** start writing. aim for 1 hour. -- done
** do some research -- done

onward and upward !! :-))

week 1, day 4 -- wed, october 7th

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim mink, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- 1 large bowl of whole wheat pasta with homemade sauce that includes some meat balls.

meal #4 -- smoothie


exercise for the day:

** 30 minutes yoga.
** 20 minutes of weights


activites for the day:

** work on client's website
** start writing. aim for 1 hour.
** do some research

onward and upward !! :-))

week 6, day 1 (sunday dec 7th)

uugghhh.... am i tired or what? it's not MS Fatigue. it's only going to bed late and waking up too early. then the workout wiped me out. food is good, but a bit sporatic.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small whole wheat pizzas with soy milk cheese, lots of grilled veggies for toppings

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !! :-)

week 5, day 5 (thursday, december 4, 2008)

Baruch HaShem, a very good day :-)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small wraps: whole wheat tortilla, grilled chicken breast, veggies, large cup of green tea

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !!! :-)

week 2, day 5

oh yeah, drugs are a *good thing*. i got some Baclofen today and the cramps went away. i was high as a kite for a few hours and felt my body all warm and fuzzy. the pool was not my enemy today... nor will it be ever again in the future. i'm worn out though. i'm glad that i have two days of rest and relaxation.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small whole wheat pizzas with soy milk cheese, lots of grilled veggies for toppings

meal #4: smoothie

here is the fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !! :-)

week 2, day 1 (finally going to the gym) Sun, Nov 9th

uuummm.... i didn't make it to the gym :-( i didn't notice what time it was and it was late when i did notice. oh well, tomorrow is a new day :-)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: omlette with 5 eggwhites + 1 yolk, 1 cup cooked oatmeal, 4 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 5 oz roasted chicken, 1-1/2 cup roasted vegetables, 1/2 cup brown rice

meal #4: smoothie

fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** upper body weights
** stretches on the cool stretcher
** 20 laps in the pool, oh yeah !!!

onward and upward !! :-)

week 1, day 1 ~~ (2.11.08)

no gym today, because of the return of the evil bladder problems :-(

food plan for the day:

meal #1 – 1 cup steel-cut oatmeal w/skim milk, 6oz cottage cheese, 15 almonds, 1 large cup of green tea.

meal #2 -- tuna sandwich with cucumber slices on lite whole wheat bread, 6oz strawberry yogurt drink

meal #3 -- smoothie: 1 banana, 1 apple, 1 pear, 1/2 cup skim milk, 1 scoop protein powder

meal #4 -- 5oz grilled chicken breast, 1 large grilled sweet red pepper, 2 slices lite whole wheat bread, 1 tlb. lite cream cheese

fitness plan for the day:

upper body weight training:

(all weights are in kilograms X reps. one minute between reps. two minutes between sets. this is all according to the Body for Life program that i love so much -- http://www.bodyforlife.com/)

shoulders:

machine
2.5 x 12
5 x 10
7.5 x 8
10 x 6
2.5 x 12
2.5 x 12

dumbbells side-raises
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12

chest:

machine
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

machine #14
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

back:

machine
12.5 x 12
15 x 10
17.5 x 8
20 x 6
12.5 x 12
12.5 x 12

one arm dumbbell row
2 x 12
3 x 10
4 x 8
5 x 6
2 x 12
2 x 12

machine – row
25 x 12
27.5 x
10 30 x 8
32.5 x 6
25 x 12
25 x 12

biceps

machine
2.5 x 12
5 x 10
5 x 8
7.5 x 6
2.5 x 12
2.5 x 12

lying dumbbell extensions
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1x 12

triceps:

machine
10 x 12
12.5 x 10
15 x 8
17.5 x 6
10 x 12
10 x 12

cable pressdown
5 x 12
10 x 10
12.5 x 8
15 x 6
5 x 12
5 x 12

cardio:

starting out with whatever I can walk right now. 2 minute warm up at a very slow pace then going up a bit for some minutes. then a 1 minute cool down.

stretches:

do as many as possible using the stretching machine.

pool:

40 laps minimum :-)

upward and onward !!!

decision made ! upper body weight training

i have decided to go ahead and join the gym today. i have about $2,000 in "mad money" and i'm just going to jump in and do it in one cash payment. what a relief that i've made the decision !



i spent quite a lot of time yesterday afternoon/evening/night preparing follow-up emails to all sorts of contacts. time consuming, to say the least, but it works. i feel good that i'll start out the work-week with 150 follow-ups ready to go first thing when work starts (at 4pm).

here is the plan for my first week of upper-body work-outs:

upper body weight training:
(all weights are in kilograms X reps. one minute between reps. two minutes between sets. this is all according to the Body for Life program that i love so much -- http://www.bodyforlife.com/)

shoulders:

machine
2.5 x 12
5 x 10
7.5 x 8
10 x 6
2.5 x 12
2.5 x 12

dumbbells side-raises
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12

chest:

machine
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

machine #14
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

back:

machine
12.5 x 12
15 x 10
17.5 x 8
20 x 6
12.5 x 12
12.5 x 12

one arm dumbbell row
2 x 12
3 x 10
4 x 8
5 x 6
2 x 12
2 x 12

machine – row
25 x 12
27.5 x 10
30 x 8
32.5 x 6
25 x 12
25 x 12

biceps

machine
2.5 x 12
5 x 10
5 x 8
7.5 x 6
2.5 x 12
2.5 x 12

lying dumbbell extensions
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1x 12

triceps:

machine
10 x 12
12.5 x 10
15 x 8
17.5 x 6
10 x 12
10 x 12

cable pressdown
5 x 12
10 x 10
12.5 x 8
15 x 6
5 x 12
5 x 12

cardio:

starting out with whatever I can walk right now. 2 minute warm up at a very slow pace then going up a bit for some minutes. then a 1 minute cool down.

stretches:

do as many as possible using the stretching machine.

pool:

40 laps minimum !!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

that's it for now. lower body weight plan will be posted when it's completed.


onward and upward !!