Exercise
Rode bike to and from work (14 mi)
Food
Breakfast: cereal with soy milk
Snack: Trek raw bar
Lunch: Indian food from Govinda's
Snack: Lara raw bar
Dinner: whole wheat spaghetti with tomato sauce and veggie mince
Thursday, February 26, 2009
Day 9
Exercise
Roller derby practice (2 hrs)
Food
Breakfast: smoothie
Lunch: Dal, roasties
Snack: blueberry cake
Dinner: lentil/bean soup with quinoa
I entered my smoothie into FitDay to get its nutritional breakdown. It is 276 calories, of which 67% (46g) is carbohydrate, 20% (14g) is protein, and 13% (4g) is fat. The fat is primarily EFAs from flax and hemp. It has 13g fiber and has high levels of lots of vitamins and minerals.
Roller derby practice (2 hrs)
Food
Breakfast: smoothie
Lunch: Dal, roasties
Snack: blueberry cake
Dinner: lentil/bean soup with quinoa
I entered my smoothie into FitDay to get its nutritional breakdown. It is 276 calories, of which 67% (46g) is carbohydrate, 20% (14g) is protein, and 13% (4g) is fat. The fat is primarily EFAs from flax and hemp. It has 13g fiber and has high levels of lots of vitamins and minerals.
Monday, February 23, 2009
Day 8
OK, back to it! I had today off of work, but did have a meeting right near my office in the evening, so still got to ride my bike.
Exercise
Lifted weights (deadlift, db bench press, db military press, lat pulldown, plank. As I wrote this I realized I totally forgot to do one-arm rows!)
Rode bike to and from meeting (14mi total)
Food
Breakfast: cereal with soy milk
Snack: 2 crumpets with jam
Lunch: curried split pea soup
Dinner: a variety of snacky items at meeting--hummus, bread, chips, carrot sticks
Exercise
Lifted weights (deadlift, db bench press, db military press, lat pulldown, plank. As I wrote this I realized I totally forgot to do one-arm rows!)
Rode bike to and from meeting (14mi total)
Food
Breakfast: cereal with soy milk
Snack: 2 crumpets with jam
Lunch: curried split pea soup
Dinner: a variety of snacky items at meeting--hummus, bread, chips, carrot sticks
Days 6 and 7
We left for Glasgow at 11:45pm on Friday and arrived at 7:45am Saturday. I didn't get any exercise other than a fair amount of walking around the city during the 4 hours we had to kill until lunchtime and then the bout. I ate two big meals, both at a vegan restaurant called Stereo.
We left Glasgow at 11pm and got back to London at 7am. We took it easy all day, recovering from the lack of sleep due to spending two nights in a row on coaches. No exercise.
We left Glasgow at 11pm and got back to London at 7am. We took it easy all day, recovering from the lack of sleep due to spending two nights in a row on coaches. No exercise.
Friday, February 20, 2009
Day 5
I am only halfway through this day, but thought I would post now as I am off to Glasgow tonight. I'm taking an overnight coach there tonight and an overnight coach back on Sat/Sun. This trip will mean no exercise and poor eating for a couple of days.
Exercise
None
Food
Breakfast: smoothie
Snack: half a brownie
Lunch: veggie burger and fries
Snack: latte
Dinner: don't have plans yet
Exercise
None
Food
Breakfast: smoothie
Snack: half a brownie
Lunch: veggie burger and fries
Snack: latte
Dinner: don't have plans yet
Day 4
Once again, my exercise plans were thwarted. I had to work late and didn't make it to practice.
Exercise
None
Food
Breakfast: cereal with soy milk
Lunch: leftover pasta from yesterday
Snack: soy yogurt
Dinner: curried split pea soup with quinoa
Snack: half a brownie
Exercise
None
Food
Breakfast: cereal with soy milk
Lunch: leftover pasta from yesterday
Snack: soy yogurt
Dinner: curried split pea soup with quinoa
Snack: half a brownie
Day 3
Things already starting to go wrong! I was not feeling well--I have been having an upset stomach in the mornings for a few days--so I didn't go to work and therefore didn't ride my bike. I did run a teeny, tiny bit but it was pretty much a negligible amount of exercise.
Exercise
A tiny bit of running and some jumping onto a low wall (plyometrics-style)
Plank
Food
Breakfast: cereal with soy milk
Lunch: whole wheat pasta with a creamy sauce that I made up as I went along
Dinner: I think it was a veg schnitzel
Exercise
A tiny bit of running and some jumping onto a low wall (plyometrics-style)
Plank
Food
Breakfast: cereal with soy milk
Lunch: whole wheat pasta with a creamy sauce that I made up as I went along
Dinner: I think it was a veg schnitzel
Tuesday, February 17, 2009
Day 2
Exercise
Roller derby practice, 2 hrs, but teaching newbies so not strenuous
Plank at home after practice
Food
Breakfast: cereal with soy milk
Snack: latte
Lunch: dal, rice, roasties
Snack: brownie
Dinner: salad with marinated tofu
OK, so it wasn't a super food day overall, but at least I ended with a salad!
Roller derby practice, 2 hrs, but teaching newbies so not strenuous
Plank at home after practice
Food
Breakfast: cereal with soy milk
Snack: latte
Lunch: dal, rice, roasties
Snack: brownie
Dinner: salad with marinated tofu
OK, so it wasn't a super food day overall, but at least I ended with a salad!
Monday, February 16, 2009
Day 1
Today went well--I did everything I was supposed to do!
Exercise
Rode my bike to work (7mi)
Rode my bike home (7mi)
Lifted weights (front squat, stiff legged deadlift, bench press, overhead press, bent-over row, lat pulldown, ending with a bit of plank)
Weights were pretty light, as it has been a while since I last lifted. I hope I stick with this long enough to get to some heavy weights.
The ride in felt OK, but the ride home was great. It's getting warmer, and for some reason I felt strong and fast.
Food
Breakfast: smoothie
Lunch: from Alara (health food store) buffet: quinoa and veg, mixed veg curry, green beans, and some roasties
Snack: brownie
Dinner: Salad with marinated tofu, garlic bread
Another goal of mine is to fix my schedule and start getting up earlier, getting to work earlier, getting home earlier, and going to sleep earlier. That's not going so well yet--it's midnight now, but I only just finished cooking food for lunch. It's hard to fit in lifting weights, going shopping, eating dinner, doing laundry, and cooking when you get home after 7:30.
But I am off to bed now...
Exercise
Rode my bike to work (7mi)
Rode my bike home (7mi)
Lifted weights (front squat, stiff legged deadlift, bench press, overhead press, bent-over row, lat pulldown, ending with a bit of plank)
Weights were pretty light, as it has been a while since I last lifted. I hope I stick with this long enough to get to some heavy weights.
The ride in felt OK, but the ride home was great. It's getting warmer, and for some reason I felt strong and fast.
Food
Breakfast: smoothie
Lunch: from Alara (health food store) buffet: quinoa and veg, mixed veg curry, green beans, and some roasties
Snack: brownie
Dinner: Salad with marinated tofu, garlic bread
Another goal of mine is to fix my schedule and start getting up earlier, getting to work earlier, getting home earlier, and going to sleep earlier. That's not going so well yet--it's midnight now, but I only just finished cooking food for lunch. It's hard to fit in lifting weights, going shopping, eating dinner, doing laundry, and cooking when you get home after 7:30.
But I am off to bed now...
Sunday, February 15, 2009
Day 0 Part II
It's somewhat traditional to post some beginning stats when embarking on this kind of thing, but I'm not going to. I'm not out to lose weight or anything like that, although I have some weight to spare. My goal is just to stick to plan as closely as I can to increase my fitness and health and support my roller derby-ing. Whatever happens with my body during the time happens.
Day 0
I am starting this blog to keep track of my attempts to stick closely to a fitness plan for the next 90 days, starting tomorrow.
Some basic information about me: I am female, currently 36 years old, and a vegan. My primary physical activity is roller derby, but I also ride my bike to work a few days a week (the days I don't have derby practice) and am planning to get back to lifting weights regularly during this time.
Here is my basic plan for the week.
Monday:
Ride bike to work*
Lift weights**
Tuesday:
Roller derby practice (2 hrs)
Wednesday:
Ride bike to work
Thursday:
Roller derby practice (1.5 hrs)
Friday:
Ride bike to work
Lift weights
Saturday:
Rest
or
Roller derby practice (2 hrs)
Sunday:
Roller derby practice (3 hrs)
*My ride to work is 7 mi/11 km each way, so a total of 14 mi/22 km each day I cycle in. It takes about 45 min each way, which is a pretty slow average pace, but it's in the city and I stop and wait at red lights, so that makes it slower than a normal bike ride. I do try to push myself when I am moving.
**I have two different weight routines I'll alternate between. Day one is front squat (I'd love to do regular back squat but have no rack), stiff-legged deadlift, barbell bench press, barbell overhead, barbell bent-over row, lat pulldowns. Day two is deadlift, dumbbell bench press, dumbbell military press, one-arm dumbbell row, and lat pulldown. For now I will do a single set of each exercise, aiming for 12 reps and increasing the weight each time I am able to do 12 reps.
It is unlikely that I will attend every single derby practice, but I will try to attend as many as I can.
I also have the problem that if I don't go to work on a Mon/Wed/Fri, then I miss out on the bike ride.
I am also planning to try to clean up my diet. I am going to start most days with a smoothie (water, Vega powder, spinach, pear, apple, banana, and sometimes oats if I want a bit more bulk to it). I will eat more salads (at least a few a week) with a protein source like tofu or beans. And my lunches should be somewhat healthful dishes based on legumes, veg, and whole grain.
I am going to blog every single day about my exercise and food, even if I haven't done so well at it.
Some basic information about me: I am female, currently 36 years old, and a vegan. My primary physical activity is roller derby, but I also ride my bike to work a few days a week (the days I don't have derby practice) and am planning to get back to lifting weights regularly during this time.
Here is my basic plan for the week.
Monday:
Ride bike to work*
Lift weights**
Tuesday:
Roller derby practice (2 hrs)
Wednesday:
Ride bike to work
Thursday:
Roller derby practice (1.5 hrs)
Friday:
Ride bike to work
Lift weights
Saturday:
Rest
or
Roller derby practice (2 hrs)
Sunday:
Roller derby practice (3 hrs)
*My ride to work is 7 mi/11 km each way, so a total of 14 mi/22 km each day I cycle in. It takes about 45 min each way, which is a pretty slow average pace, but it's in the city and I stop and wait at red lights, so that makes it slower than a normal bike ride. I do try to push myself when I am moving.
**I have two different weight routines I'll alternate between. Day one is front squat (I'd love to do regular back squat but have no rack), stiff-legged deadlift, barbell bench press, barbell overhead, barbell bent-over row, lat pulldowns. Day two is deadlift, dumbbell bench press, dumbbell military press, one-arm dumbbell row, and lat pulldown. For now I will do a single set of each exercise, aiming for 12 reps and increasing the weight each time I am able to do 12 reps.
It is unlikely that I will attend every single derby practice, but I will try to attend as many as I can.
I also have the problem that if I don't go to work on a Mon/Wed/Fri, then I miss out on the bike ride.
I am also planning to try to clean up my diet. I am going to start most days with a smoothie (water, Vega powder, spinach, pear, apple, banana, and sometimes oats if I want a bit more bulk to it). I will eat more salads (at least a few a week) with a protein source like tofu or beans. And my lunches should be somewhat healthful dishes based on legumes, veg, and whole grain.
I am going to blog every single day about my exercise and food, even if I haven't done so well at it.
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