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Category Archives: TinyLaLa Check-in

Shops, Check-ins, and Whey…

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I Be Shoppin’

I went on a wild goose chase at lunch – except it paid off!  I won a $50 gift card to Lululemon at my gym.  The problem?  Their clothes only go up to a size 12.  Yes, that’s right.  Workout clothes for the teeny elite.  But, they do have amazing gym bags.  And, the one that I wanted was on sale!

At least, it was on sale last Friday online when I picked it out.  Unfortunately, after I picked up my gift card at the gym today, it was gone!  Aaargh!  I called Customer Service, and they told me a few stores in my area that had the bag.  First, I called the one near me – the girl working there said that they didn’t have any bags on sale.  None.  (Except Customer Service said they had a couple, in different colors!)  I then called a few other stores – Santa Monica had one, but I couldn’t get down there, and they don’t hold things (Against company policy.  Weird.)  Decided to head to the store near me first, to see if the girl was right…  If they didn’t have it, a coworker who lives in Santa Monica was going to go pick it up for me down there (of course, they may have sold out by the time she got there).

Anywhoo, I walked in the store, asked if they had the bag, and was immediately sent to the sale rack, where it was waiting for me!  Woot, woot!  So, I got a $118 gym bag (no, I would have never paid that) for $59, minus my gift card, plus tax, I paid $14.  Woot!  Yay me!

I also ran into one of the instructors that I had for Pilates Plus a few months ago.  She remembered me (which is weird, because I only saw her 4 times), and kept saying how strong I was, and if I was doing Pilates somewhere else.  Kind of made me feel like a rock star!

TinyLaLa Check-In

You know what also makes me go, “Yay me”?  This week’s TinyLaLa Check-in.  Today was weigh-in and body fat percentage determination.

  • Weight:  204.8 (Down from 208.6 – so that’s 3.8 pounds in a week!)
  • Body Fat:  36.6% (same as last week)

I asked my trainer about the BF percentage, as it concerned me that it stayed the same.  He didn’t have an issue with it – he said that I wasn’t losing a lot of muscle, because otherwise my BF percentage might go up.  I get that, but I still want the BF percentage to go down (even more so than the weight, actually!).

That’s basically 9 pounds from the beginning of this year (keeping in mind that this is an afternoon weight – this morning in my bathroom before showering I was 203).  And you know what?  I can see a difference.  My shoulders look WAY more toned, than even last week.  Crazy!

Protein Powders, please?

Y’all, I need some recommendations for protein powders.  I finished off my tubs of them from my nutritionist (well, I have 1/2 of one left, but tried it without mixing in any berries this afternoon post-workout and it was terrible!  Super grainy…)  I stopped at Whole Foods on the way home from my workout, and could not make up my mind!

What I’m looking for:

  • >20 g protein
  • < 140 calories
  • < 8 g carbs
  • High in calcium (my current one is 600 mg!!!)
  • Good flavor
  • No soy protein isolates
  • Ideally, it would be organic.  But if not organic, I did find one made from milk from cows in New Zealand (they really don’t farm animals in the massive corporate farms that we use here)

I was thinking that I wanted whey protein concentrate, but that takes longer to break down than whey protein isolate (but isolate isn’t as “good” or clean).  I would like to use the same thing to mix into my breakfast smoothies, but also be good for my post-workout protein shake.  I’m thinking that I might need 2 separate kinds (the one that mixes into my smoothie as a concentrate, for my post-workout as an isolate) – those could then be different flavors (vanilla for smoothie, chocolate for shake).

The “winner” nutrition-wise was Tera’s (and I’ve heard all good things about it), but it’s super expensive (about 4x the cost of the Whole Foods 365 brand one).  But, the 365 only had 15 g protein.  Tera’s is from Wisconsin though (*love*), and it’s organic.   Even the guy at Whole Foods said that it was definitely the “cleanest”.

Why is this so hard?!?

I picked up a few packets to try, but of course, not all have the sample packs available…

What do you use?  Why?  Do you like it?

Measurements, Sch-measurements…

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Yesterday’s workout was brutal.  BRUTAL!

And apparently I had prepared myself for that, since I didn’t bring my shoes.  SHOES!  Can you believe it?  Luckily, my trainer’s appointment after me cancelled, so he was cool with me heading home, getting my shoes, and coming back.  Have I told you how awesome he is?

We started off with a weigh-in & measurement session.

Remember:  Goals for this year include 160 pounds, Body fat of 25%, and a Waist:Hip ratio of 0.7.

TinyLaLa Check-In – 3 January 2012 (I just totally typed 2011!)

  • Weight:  211.4 (This was in the afternoon at 5:30 PM)
  • Body fat:  37.5%
  • Chest:  45.5 inches
  • Waist:  43 inches
  • Hips:  45.5 inches…  I would make a statement about me being an hourglass, but really, I’m just a straight block…
  • Waist:Hip Ratio:  0.95 – YIKES!
  • Right Bicep:  13.25 inches
  • Right Thigh:  22 inches

So, this is where I’m starting this year.  I’ve got nowhere to go but DOWN!

TinyLaLa Check-In

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It has been quite a while since my last TinyLaLa Check-In.  Yikes.  A really long time.

And frankly?  Not much has changed.  Well, with my weight, anyway.

Lots has changed in my life.  If you’re a bit behind, check out this morning’s post.

And yes, I realize that this is my third (third!) post today.  Don’t count on this trend continuing.  This is not who I am.  Nor who you want me to be.  ‘Cause I’d get really boring.  And start musing about how weird it is that we have animals living in our house, that we feed & pick up their poop for them.  Yep, things like that would start coming out if I blogged even more than once a day.

(Who am I kidding?  That might be a blog topic next week…)

Anywhoo – back to the TinyLaLa check-in for Monday, 7 November.  Dun dun dun!

  • Morning weight:  205.4
  • Afternoon weight:  207

So, since the 26th of September, I have lost:  4.5 pounds (since that weight of 211.5 was taken in the afternoon).  That’s a loss of 3/4 pound per week.  Kind of weak.  But still better than 3 pounds total.  Or a gain of 3 pounds (yes, that’s happened — quite easily, thankyouverymuch).

And, this afternoon I finished my work-out calendar for the rest of the year.

  • Scheduled swimming?  Check.
  • Scheduled Pilates?  Check.
  • Scheduled workouts at the gym on days without the trainer?  Check.
  • Scheduled trip to Vegas.  Check.  <– Oh, woops.  Probably not much “good” stuff happening then, I’m afraid.  Maybe a hike.

Now, if I STICK to the schedule, I’m guessing that we’ll see that scale go down!

But, what will REALLY help that scale move, is if I continue to log my food.  And, hopefully, pre-log the day.  That was a lifesaver today.  I knew this morning that I could not have a certain item for a snack because I had already pre-logged my food.  Genius.  Pure genius.

As for food, I’m targeting 1350 calories (with a 150 calorie either way “buffer”).  Broken down by:

  • 45% protein = 630 cal from protein based off of a 1400 cal a day
  • 35% Carbs = 490 cal from Carbs
  • 20% essential fats = 280 cal from fat
In CalorieKing, you’re able to set targets for your nutrients, so my targets for these are:
  • Protein:  630 calories / 4 calories per gram of Protein = 158 (!) grams of protein per day
  • Carbs:  490 calories / 4 calories per gram of Carbs = 123 (!) grams of carbs per day
  • Fats:  280 calories / 9 calories per gram of Fat = 31 (!) grams of fat per day
Note the exclamation points after each of these…  That protein is so HIGH!  And the carbs & fats are so LOW!  It’s been quite a challenge to EVER get this in.  And, I can’t say that I have.  Until today, my friends.  This whole menu-planning, pre-logging, exercise like a crazy person, WILL pay off.  It has to.

I never said it was pretty…

Actually, I’m pretty sure I said it was ugly.  My newest stats…

TinyLaLa Check-in – 26 September

These were done on Monday, but if you’ll recall, I forgot them in my office at work on Monday night –> no posting.  Then yesterday I was slammed at work, and forgot them again.  D’oh!

Weight:  211.5 (this was at 4 PM; that morning I was 209.4)

Body Fat measurements – Tri, Ab & Thigh using calipers, I think these are mm?:

  • Tricep:  38.5
  • Ab:  31.9
  • Thigh:  40.6
  • Total body fat:  38.64% <– YIKES!
  • Lean body mass:  129.8 pounds
  • Total body fat:  81.7 pounds <– Holy cannoli!
Measurements:
  • Waist:  40.5 inches
  • Hips:  44.5 inches
I told you it wasn’t pretty.  We do weigh-ins weekly and measurements every 6 weeks.  Hopefully we’ll see some good improvement in those measurements & body fat tests.  Honestly, this is unacceptable.  I’m pretty sure that my body fat has gone up recently.  Not fair.
Assessments:
We then did our training assessments.  These we also do at the 6 week (mid-way) and 12 week (final) time points to see how much better we got.
  • 1.5 mile run:  13:47
  • Sit & reach (no shoes):  43 cm – This tests flexibility, and I’ve always been pretty flexible.  I don’t expect this to change.
  • Push-ups – on toes, chin to small medicine ball:  4 reps
  • Plank:  0:58 – This is not enough.  I’m doing Pilates, and lots of ab work.  I should be able to hold for at least 1:30
  • Leg press – 210 pounds:  8 reps
  • Assisted pull-up – 108 pounds:  12 reps
On to the workout…
I”m not going to give you the weights that I used.  Suffice to say, they were heavy.  But, I don’t want to be responsible for anyone tearing a disc out of their back (is that even possible)?  See Don’t Listen To Me for further information as to why I’m not the one you should look to for this type of guidance.
After we did our Measurements & Assessments, we had about 20 minutes until time was “up”.  I had some extra time, so I decided to do 2 super sets of each exercise.  My workouts are usually broken down into 2 exercises in a “group”, then go on to 2 more exercises in another group.  Sometimes these are the same muscle groups, sometimes they’re different.  I usually super-set them, with 3 sets each.  Meaning in Group 1, I do exercise 1, then exercise 2, then 1, then 2, then 1, then 2, and THEN I can move on to Group 2, and do the same.  There are typically 4 to 5 groups in any of my workouts.  This will make more sense when you see it below:
Group Muscle Exercise Reps

1

Back Seated row with twist

15 each

 
Legs Step-ups

15 each

 

2

Core / Low back Low back extension with reverse fly

12

Back & Biceps Pull-ups

12

 

3

Chest & Triceps Narrow Chest Press  
Core Plank rotate to side plank

0:60

 

4

Shoulders Standing shoulder press

15

 
Core Opposite crunch on BOSU

15 each

Let me know if you’re interested in seeing more of our workouts – I’m happy to post them…  I’m just not sure if anyone else is interested?
When was the last time you had all your measurements, body fat, assessments done?  What’d you think of the results?

Super Yum Sauce

I stayed up too late last night, watching documentaries on the Terrorist attacks.  Which made for a very difficult Monday morning, with 7 AM meetings.  And, it was a telepresence meeting…  If you’ve never been in a telepresence meeting, just don’t schedule one for 7 AM on a Monday.  Ever.  It’s mean.

It’s a super fancy video conference, where it appears that the people in the other site are sitting opposite the table from you.  Seriously.  The technology is amazing.  However, despite the amazing technology, no one thought to add a filter when it’s 7 AM Pacific time (my time) and 3 PM UK time.  Our colleagues were all wide awake & refreshed, and the circles under my eyes just could NOT be covered this morning!  I did wake up in time to get fully ready for work, which has been a challenge lately.  Got a few compliments on my new hairstyle, and the Exec. Director remarked about how cute my dress was!  It really does pay to get ready for work in the morning!

TinyLaLa Check-in Day!

Moving forward, I’m going to use Mondays as my check-in day…  That’ll bring me some consistency and remind me that I can’t just go hog-wild over the weekend.  (Not that I did this weekend – I think I did pretty well, even if I didn’t move my body much yesterday, I did 2 workouts on both Friday and Saturday, and made good choices food-wise).

Weight:  208 pounds

Plan for the week:  It’s Triathlon Taper Time, kids!

  • Monday:  Pilates
  • Tuesday:  Weight training
  • Wednesday:  Swimming & 2 mile run
  • Thursday:  15 mile cycle
  • Friday:  Weight training
  • Saturday:  REST – Parents arrive!
  • Sunday:  Nautica Malibu Triathlon – Sprint distance (.5 mile swim, 18 mile bike, 4 mile run)
Food Plan for the week is on track!  Post on the meal planning process later this week – promise!

Dinner Tonight!

We started the week with this amazing recipe, adapted from Cooking Light‘s June 2011 issue:
Pineapple Chicken Satay
Serves:  4.  Serve with:  Brown Rice & Green veg
  • 1/4 cup Lower-sodium soy sauce
  • 1/4 cup Sweet chili sauce
  • 1/4 cup Natural-style crunchy peanut butter
  • 1 tsp Sesame oil
  • 1/2 tsp curry powder
  • 1 pound Chicken breast, cut into cubes
  • 1.5 cups diced pineapple
  • 1/3 c chopped red onion
  • 1 Tbsp Dried cilantro (or 2 Tbsp chopped fresh cilantro)
  • Juice from 1/2 lemon
  • 1/8 tsp Ground red pepper
  1. Combine soy sauce, chili sauce, and peanut butter in a bowl & stir.
  2. Combine oil, curry, and chicken in a 2nd bowl; toss to coat.  Skewer chicken onto 6″ skewers.
  3. Grill over medium heat, about 4 minutes each side.
  4. Combine pineapple, onion, cilantro, lemon juice & red pepper in a 3rd bowl & stir.
  5. Serve chicken with sauce and pineapple salsa.
This recipe was amazing.  The hubby thought the sauce was a bit salty, but I thought it matched the sweetness of the pineapple salsa really well.  I believe I referred to it as “Super Yum Sauce” a few times during dinner.  And I’m pretty sure I tried to offer some to my dog, because I think every being should experience Super Yum Sauce.  Yes, it’s that good.

Pineapple salsa, flavors mixing...

Once we finished eating (I served it with brown rice, but didn’t make any veg), I cut up some celery stalks, just so that I could finish up the sauce that was on my plate.  I lapped it up.  And then I used some of the pineapple salsa as a “chip” to dip it in.  So good, my friends.  So good.
Of course, dinner wouldn’t be complete without my last cupcake (I forgot to take the cupcakes into work today, but the hubby will do it tomorrow).

Pumpkin Chocolate Chip Cupcake with Cream Cheese Frosting

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