Moe's Journey to Best Health

8/24-8/30

I'm back!  Vacation was nice, but I'm back to the real world and back on track.  I had a few mis steps last week, but overall I'm feeling pretty good.  Since I started writing everything down, I've lost 4 lbs and I'm now at my lowest weight since I gave birth to Miss Maya.  My biggest hurdle is the evening time.  My family is all about dessert, so many nights I was able to pass, but there were two nights that I didn't.  I just have to focus on the fact that eating those desserts is just slowing down my overall progress.I hope that you all have a wonderful week!

Be Healthy and Happy!

Love,
Moe

8/24

Nutrition

Breakfast
1 cup cauliflower
3oz shredded beef
1 decaf cappuccino

Lunch
2oz deli ham
1oz cheese

Snack
Apple
15 Almonds

Dinner
3oz hamburger
1oz cheese
1/3 cucumber
1/2 cup grilled onions
1 tsp mayo, mustard
1 beer

Workout
rest

8/25

Nutrition

Breakfast
1 cup oatmeal
1 oz cheese
1/2 cup egg whites

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 2oz deli ham, 1 oz cheese, 1 tsp oil

Snack
1 apple
1oz cheese

Dinner
5oz steak
1 cup cauliflower
6oz wine
1 cup onions/bell peppers

Workout
3 rounds
50ft lunges
100M uphill run

30 snatches 25lbs x 2
30 push presses 30lbs x 2
50 squats
30 push ups
30 sit ups
v sit up - 30 second hold x 2

4 mile hike
1 mile walk

8/26

Nutrition

Breakfast
1 cup oatmeal
1oz cheese
1/2 cup egg whites

Lunch - Restaurant
Taco Salad w/ shredded beef (no shell)

Dinner - fish fry
5oz fried fish
3 onion rings
3 green pepper rings
1 cup cauliflower

Workout

30 dumbbell swings 15lbs
30 push presses 15lbs
100 squats
100 push ups
100 dumbbell swings 20lbs

1.5 mile hike

8/27

Nutrition

Breakfast
1 cup oatmeal
1oz cheese
1/2 cup egg whites

Lunch
1oz cheese
2oz deli ham
4 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp oil

Snack
decaf cappuccino
1oz beef jerky

Dinner
5oz beef
1 cup zucchini
1 cup cauliflower
6oz red wine

Workout
5 mile hike

8/28

Nutrition

Breakfast
1 cup oatmeal
1 oz cheese
1/2 cup egg whites

Snack
1 decaf cappuccino
1 apple

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 1tsp oil
2 oz deli ham
1 oz cheese

Dinner - Restaurant
1 portabella mushroom crepe
1 glass red wine

Dessert - Cold Stone Creamery
Ice Cream

Workout

1.5 mile run
2 mile walk

8/29

Nutrition

Breakfast
1 pear
1/2 nectarine
1/2 cup egg whites
1oz cheese

Lunch - Japanese Take Out
Beef and Broccoli Stir Fry (no rice)

Dinner
3oz chicken
1 cup zucchini
1 cup broccoli
6oz red wine

Workout

3 rounds
50ft lunges
100M uphill run

100 squats
50 push ups

1.5 mile walk

8/30

Nutrition

Breakfast
1 zone bar

Snack
1 apple
1 string cheese

Snack
2oz deli ham
5/8 oz cheese

Dinner - restaurant
garlic shrimp w/ roasted vegetables
1 glass red wine

Dessert
cheesecake w/raspberry sauce
1 glass dessert wine

Workout

30 squats
30 knees to elbows
30 push presses - 45lbs
200m farmer's carry - 12kg kettlebells
50 push ups

6min ball slams - 153

2 rounds
30 kettle bell snatches 1 12kg
30 kettle bell cleans 2 12kg
30 kettle bell deadlifts 3 12kg

100 chest press 40lbs

2 mile run - 16:35

8/23

Happy Sunday!!  It's been a week, and I'm feeling good on the Zone.  The real challenge has been thinking ahead and planning what and when to eat.  Packing a large salad for lunch has been my staple.  When I eat lots of vegetables at lunch, my stomach isn't growling in the afternoon. 

Saturday afternoon/evening was my first step outside of the Zone.  I went to Darcy's to watch the golf tournament, sat in the sun, drank 4 light beers, and it was Heaven.  Then I came home had a glass of wine, a zone dinner, and followed it up with a bowl of ice cream.  It was not a nutritional way to end the week. 

This morning we leave for a cabin outside of Leavenworth.  There is no computer, no phone, no cable.  I'm ecstatic.  However, I won't be able to enter any info on my blog for a week, so I will update all of you next Friday with my nutrition and workout info.  Have a wonderful week!!

Be Healthy and Happy!

Love,
Moe

Nutrition:

Early Morning Snack
Zone Bar

Snack
Decaf Cappuccino

Lunch
4 cups lettuce, 1 roma tomato, 1/3 cucumber
2oz turkey
1oz cheese
1 tsp olive oil

Snack?
4 light beers

Dinner

3oz chicken, 1 tsp tzatziki sauce,  1/3 cucumber,  1oz feta cheese,  2 cups broccoli
4oz wine

Dessert
1 cup ice cream

Workout:

100 dumbbell snatches 8kg
30 over head squats 33lbs

100ft lunges
jump 2 tires
run 200M
30 push ups
3 rounds

Fight Gone Bad
1 min each
push presses 45lbs
box jumps 18in
SDHP (sumo dead lift high pulls) 45lbs
rowing
wall ball 10lbs
rest
3 rounds

tabata overhead squats - 10 each round

2 mile uphill walk

Workout Note:   The Gang Up workout was great.  I felt strong during the "Fight Gone Bad" Circuit, but  my performance went down by 10 reps each round, 100, 90, 80.  Also, I came in last from the warm up.  A constant goal is to improve my quickness and my recovery time.       

8/22

Dave had told me previously that I should keep a record of how I mentally felt during workouts, and so I will be adding little notes to each workout regarding my performance. 

Nutrition:

Early Morning Snack
Zone Bar

Breakfast
1 cup watermelon
1oz cheese

Lunch - restaurant (no measurement)
lettuce, roma tomato, chicken breast
balsamic vinaigrette

Dinner - restaurant (no measurement)
halibut, broccoli, zucchini
2 glasses Cabernet

Workout:

15 overhead squats w/ dowel
30 push ups
800M run
30 drop squats w/ dowel
50 low swings 24Kg
30 knees to chest - hold knees at top
Circuit:
500M row
21 thruster 65lbs
500M row
21 box jumps
500M row
21 leaping pull ups
500M row
21 deadlifts 24kg

Workout Note:  Today the circuit kicked my butt.  I only completed 2 reps of thrusters at a time.  Usually I can get 5-10 reps.  Every once in a while I feel like crying during a workout and this was one of them.  Like always, I felt great at the end, but my circuit time sucked.

8/21

Nutrition:

Breakfast
Smoothie- 2tbsp protein powder, 1tbsp fish oil, 1 cup water, 1 cup blueberries

Snack
1 cup watermelon
1 string cheese

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 1 radish
3oz chicken

Snack
1 apple pear
6 almonds

Dinner (ate out, no measurements)
Shrimp fajitas - shrimp, onions, bell peppers, salsa, avocado, sour cream (no rice, no beans, no tortillas)

Workout:

500M Row
30 Thrusters
40 Pull Ups - w/ 70lbs assistance
25 chest presses 30lb weights x 2
4 chest presses 40lb weights x 2
90 One Handed Dumb bell swings 20lbs

8/20

Donna thanks for your note!  I'm excited as heck to start the new job, 9/8, counting down..... :O)

Nutrition:

Breakfast
Smoothie - 2tbsp protein powder, 1 cup blue berries, 1tbsp fish oil, 1 cup water

Snack
Zone bar

Lunch
4 cups lettuce, 1 bell pepper, 1 roma tomato, 1/3 cucumber
3oz chicken
1 tsp olive oil

Dinner
3 oz beef
1 oz cheese
1 cup spinach
2 cups lettuce, 1 roma tomato, 1/3 cucumber, 1 radish, 1 mushroom
1 tsp olive oil

Workout:
500M row
50 push ups
30 jumping pull ups
20 high kettle bell swings - 8kg
20 low kettle bell swings - 12kg
20 high kettle bell swings - 12kg
20 low kettle bell swings - 16kg
20 high kettle bell swings - 8kg
20 low kettle bell swings - 12kg
20 high kettle bell swings - 12kg
20 high kettle bell swings - 16kg
10 front squats - 8kg kettle bell
10 front squats - 12kg kettle bell
10 front squats - 16kg kettle bell
10 front squats - 12kg kettle bell
10 front squats - 8kg kettle bell
30 eat your knees - 4lb slam ball
660M row
tabata hell - 20 seconds works, 10 seconds rest
sit ups, 8 rounds
push ups, 8 rounds
squats, 8 rounds
jumping pull ups, 8 rounds
total reps, 317

8/19

Nutrition:

Breakfast
Smoothie - 2 tbsp Protein Powder, 1 cup blue berries, 1 tbsp fish oil, 1 cup water
1 decaf cappuccino

Snack
1 peach, 1 string cheese

Lunch
4 cups lettuce, 1 bell pepper, 1/3 cucumber, 1 roma tomato
1 oz cheese
2 oz turkey breast
2/3 tsp olive oil

Dinner
3oz chicken
1.5 cup green beans
1.5 cup cooked cauliflower
1 tsp butter

Workout:
3 mile hill climb

8/18

Last night Maya woke up at 1am and Dan and I never fell back asleep.  I missed Dave's workout, but squeezed in a quick one tonight when I got home.  Today was the Costco Golf Tournament, so I do not have measurements for my snacks and lunch.  This was not a stellar day, I'm packing my lunch for tomorrow right after this post.

Nutrition:

Breakfast
Smoothie - 2 tbsp protein powder, 1 tbsp fish oil, 1 cup blueberries, 1 cup water
1 decaf cappuccino

Snack
1.5 oz pkg beef jerky
Amstel Light
3 cashews

Lunch
Costco Hotdog (not a lot of choices- threw away 1/2 the bun)
9 cashews

Snack
1.5oz pkg Sahale snack mix

Dinner
4.5 oz shrimp
1 tsp sour cream
1 cup bell peppers/onions grilled
Salad - 2 cups lettuce, 1 radish, 1/3 cucumber, 1/2 roma tomato
2/3 tsp olive oil

Workout:
50 squats
50 sit ups
50 push ups
1 mile run

8/17

Nutrition:

Breakfast - 3 blocks
Smoothie - 1 cup blueberries, 2tbsp protein powder, 1 cup water
9 almonds
decaf cappuccino

Lunch - 3 blocks
4 cups lettuce
1 bell pepper
1 radish
1 oz cheese
2 oz deli turkey
3 almonds
2/3 tsp olive oil

Dinner - 5 blocks
5 oz lean steak
2 cups lettuce
1 radish
1/3 cucumber
1/4 tomato
2/3 olive oil
1 cup cooked spinach
8oz wine

Workout: Rest Day, cleaned house :)

Back to the Basics...8/16

Happy Sunday!!  It's been a good week that included lots of great work and a reality check. Those of you that follow my blog know that since May /June I have been on a food roller coaster.  Some weeks have been great and others have been challenging at best.  So it's back to posting my daily food intake and workouts.  Unless meals are eaten out, all meals will include measured amounts.  We all know that nutrition and workouts go hand in hand.  I'm living proof.  My workouts have been great for the past three months, but my eating has not.  My weight loss halted once my diet started to fluctuate.  I got comfortable and began to rationalize that once in a while is okay.  When nothing is written down, I could pretend that the garbage that I ate every day was just once in awhile.  So here I sit writing it all down for my own accountability.

Have a Great Week!  Be Healthy and Happy!

Love,
Moe

8/16

Nutrition:
Breakfast - Smoothie, 1 cup frozen blueberries, 2 tbs protein powder, 1 tsp peanut butter, 1 cup water
Snack - Decaf cappuccino
Lunch - 3oz chicken breast, 2 slices tomatoes, 1 cup coleslaw
Dinner - sea bass, salad, balsamic dressing, broccoli, 2 glasses red wine (dining out, nothing was measured)

Workout:
Warm Up
40 Dumbbell Thrusters - 15lbs x 2
200m Run
200m Farmers Carry - 12kg x 2
40 Snatches - 15lb bar

60 sit ups - 6lb medicine ball over head throw to partner
30 push ups
100 double kettle bell swings 12kg x 2
500m row
Tractor tire toss w/partner 34x in 6min

Circuit
60 seconds each x 2
push presses - 45lbs
ball slams - 12lbs
cleans - 45lbs
box jumps

1st round 87 reps, 2nd round 89 reps

A New Start...

Hooray!!  I will be starting a new job on 9/8!  This means no more travel, and hopefully less stress.  Plus I get to work with Darcy.  I can't tell you how happy I am about this next stage of my work life!  Meanwhile,  I have next week off to spend some time with Murdock, workout, study and get some sun.  I'm feeling pretty good right now.

Overall, things this past week have been good.  I did miss my workout on Wednesday, and I did not work out on Tuesday.  However, I had two great workouts on Monday and Friday at Gravity Janes and Thursday Kathryn and I had a good workout outside in the sun.  Also, working at the convention center Monday through Wednesday required a lot more walking around and movement than my regular work day.   Food  overall was good.   I had one bad day and that was Wednesday afternoon.  I did not eat breakfast and by the afternoon I was starving, so I ransacked the freezer.  Yes, I did it, dived into the ice cream.  Next week on my blog I'm going to tell you all that I did not eat ice cream.  This is going to be an ice cream free week!

Thank you all for your support! I am so happy and excited about where my life is going.  This is a great adventure!

Be Healthy and Happy!

Love,
Moe