Losin' the weight....Leigh Peele Style!

[dillytl]

Hi Stephanie!! Hope your day goes well - it's FRIDAY!!!!!

[stephanie932]

Originally Posted by dillytl

Hi Stephanie!! Hope your day goes well - it's FRIDAY!!!!!

You know what? I'm soooooooooooo happy that it is Friday. I've had a very packed week and I'm just exhausted. I don't know if it's from the new routine and all the food planning......but, I couldn't keep my eyes open past 8 pm the last 2 nights.



Today is my rest day, but I did do my Mobility/Flexibility work. Since it's my rest day, it's also high protein, low carb and I'm doing pretty well with that but what's odd is it's 6:00 and I've only eaten about 700 calories so far today.......and I'm not hungry. What's even scarier is the fact that most of the week has been like that for me. I've really been hitting the workouts hard but my hunger is all but disappearing. I literally had to force myself to eat on Wednesday and Thursday at 9:00 because I hadn't made my calories for the day (not like me at all). I'll be mentioning it to Leigh when I check in with her on Monday.

[dillytl]

Originally Posted by stephanie932

You know what? I'm soooooooooooo happy that it is Friday. I've had a very packed week and I'm just exhausted. I don't know if it's from the new routine and all the food planning......but, I couldn't keep my eyes open past 8 pm the last 2 nights.



Today is my rest day, but I did do my Mobility/Flexibility work. Since it's my rest day, it's also high protein, low carb and I'm doing pretty well with that but what's odd is it's 6:00 and I've only eaten about 700 calories so far today.......and I'm not hungry. What's even scarier is the fact that most of the week has been like that for me. I've really been hitting the workouts hard but my hunger is all but disappearing. I literally had to force myself to eat on Wednesday and Thursday at 9:00 because I hadn't made my calories for the day (not like me at all). I'll be mentioning it to Leigh when I check in with her on Monday.

Are you eating a lot more protein than you used to? That could be it! Enjoy it while it lasts - the hunger will kick in!!!

[stephanie932]

Originally Posted by dillytl

Are you eating a lot more protein than you used to? That could be it! Enjoy it while it lasts - the hunger will kick in!!!

Actually, no. I was doing 40/30/30 and now I'm doing 40/40/20. Leigh just wants me focusing on volume since I was eating more processed foods. Well, eating all those veggies and fruits are filling me up! After I get home from school, I realize how little calories I've eaten and then I find that I'm eating a ton from about 6:00 on to try to get the rest of it in.

I'm sure that I just have to do some adjusting for my meal times. Because I teach, I only have lunch (12:35) and my prep (1:15) without the students.......so basically all morning I'm going on breakfast (6:00 a.m.) until lunch. I have been trying to take in a protein shake or a piece of light string cheese to eat mid-morning, but I can't be too obvious since the students are in my room. I'm sure that once I get more food worked in for the mornings, that will alleviate the "forcing of food" at night to meet my calories.

I'll get it worked out......I just have to learn to juggle a little better.

[MuscleMom23]

Can you eat a protein bar? Even the homemade ones? Just break off a piece and shove it in your mouth here and there? Just a thought.

[stephanie932]

Originally Posted by MuscleMom23

Can you eat a protein bar? Even the homemade ones? Just break off a piece and shove it in your mouth here and there? Just a thought.

I have to find a good recipe for one, Kelly.........but, that's a good idea! Thanks!


Today is a major workout day for me. I have a 60 min. yoga class every Saturday morning (it's amazing what a sunny day will do for my mood), so I went to that on this most gorgeous, sunny day. My practice was just wonderful. I really missed it over the last 2 weeks. It was cancelled due to Easter weekend. I could tell that I need it.

Then, I have Leigh's rotation to do today and that includes Resistance A and Aerobics 2. My yoga class will sub for the flexibility/mobility work, today. I'll do the aerobics later this evening, but I wanted to post my resistance workout.


Resistance A

Warm Up: Cathe's Low Max

Circuits: 4
Reps per movement: 15
Rest: 2 min in between each circuit

Front Squat: 15 reps/10(e)
Face Pull: 15 reps/25(e) on Bowflex (+5)
Dumbbell Step-Ups: 15 reps (each side)/BW/14" - I increased the height by 2"
Chest Fly on Swiss ball: 15 reps/10(e)
Standing Dumbbell Curl: 15 reps/10(e)
Side Planks: Right side (49s. & 39s.); Left side (32s. & 30s.) - I improved all of my times today!

Cool Down: 15 minutes on the treadmill at 2.0 mph and a 4% incline.


Very intense workout today. Like most of you, I play my loud music and it really helps me to concentrate. I'm a super big fan of Grey's Anatomy and today I chose to play the Volume 3 soundtrack. Well, while doing the 4th circuit the song Keep Breathing came on and it starts slowly by saying........."Breathe in, Breathe out".....I was huffin' and puffin' so badly at that time I actually yelled outloud......"What do you think I'm doing?"...lol

I'm getting a little lower in my squats and that is a good thing since I really have a difficult time with them. I've noticed that my knees have felt really good following this plan as opposed to NROL4W. I'm sure it's a combination of things but Leigh has me doing moves that will force me to activate my glutes more.....I think that is really helping. The other possibility is lowering my weight load......which sounds like I'm wimping out......but, I have been feeling the DOMS the next day, so I know I'm working the right muscles. Regardless of what it is......I'm so very happy that I don't have to push myself out of a chair the day after a workout and feel like my knees are 80.

[dillytl]

Nice job on the workout, Stephanie!! I had to LOL at you yelling at the song - I've been known to say some not-so-nice things to Leigh during some of the workouts!!


Here's a recipe for some homemade protein bars!

Multi-Protein Bars
112g All Whites (or 4 egg whites)
1/3 Cup Rolled Oats (26g)
2 TBLS Isolated Soy Protein Powder (15g)
1 Scoop Whey Protein Powder
1/2 cup water (* the recipe calls for water, but I've been using about 1/4 cup of DaVinci Sugar Free Syrup instead!)
Splenda to sweeten (may not need if using the SF Syrup)
2 dashes cinnamon
1 cap vanilla

Mix it all up in a blender, then cook on a medium heat skillet for about 3 mins per side, just like a pancake!

Nutritional Data (YMMV based on your brand of PP and Soy Protein!)
338 Cals
3g F
57g P
23g C

I make up a couple batches of these for the week, and then I'll have 1/2 a serving with a protein shake after a workout! They would definately be very portable for you!!!


Here's another one using just Soy Protein

Basic Bar
1/2 cup rolled oats
6 egg whites
3 TBLS Isolated Soy Protein
1 Cap vanilla extract
1 package sweetner (more or less depending on taste)
2 dashes cinammon

Same directions - just mix up in a blender and cook like a pancake! You can take this basic recipe and make tons of variations - we've used 1/2 jar baby food, applesauce, sf jello powder, different extracts etc to come up with different flavors!

Nutritional Data (again, YMMV depending on brand, as well as any additions!)
350 cals
3g F
46g P
32g C

[stephanie932]

Originally Posted by dillytl

Nice job on the workout, Stephanie!! I had to LOL at you yelling at the song - I've been known to say some not-so-nice things to Leigh during some of the workouts!!


Here's a recipe for some homemade protein bars!

Multi-Protein Bars
112g All Whites (or 4 egg whites)
1/3 Cup Rolled Oats (26g)
2 TBLS Isolated Soy Protein Powder (15g)
1 Scoop Whey Protein Powder
1/2 cup water (* the recipe calls for water, but I've been using about 1/4 cup of DaVinci Sugar Free Syrup instead!)
Splenda to sweeten (may not need if using the SF Syrup)
2 dashes cinnamon
1 cap vanilla

Mix it all up in a blender, then cook on a medium heat skillet for about 3 mins per side, just like a pancake!

Nutritional Data (YMMV based on your brand of PP and Soy Protein!)
338 Cals
3g F
57g P
23g C

I make up a couple batches of these for the week, and then I'll have 1/2 a serving with a protein shake after a workout! They would definately be very portable for you!!!

Thanks again, Tracey! You seem to be coming to my rescue with recipes these days. I have the one I copied cooking right now. I don't have soy protein so I just subbed 1 scoop + 2 Tbsp. chocolate whey protein instead......and I used 1/4 cup davinci's caramel like you mentioned. It made one huge pancake so I cut it into 4's. I can't wait to taste it!




I just got done with my Aerobics 2 workout. I came up a little short for my HR but man, it didn't feel like I would. I can't run/jog worth a darn. I hate it, actually......but, if I have to do it, I have to do it. So, even though my speeds aren't very fast.....it was a tough workout for me. I did burn 264 calories during the workout!


Aerobics 2 workout:

30 mins. of 8 intervals of 1 min. @ 5 mph/0 incline; 1 min. @ 3.5 mph/0 incline; and 1 min. @ 3 mph/4% incline.

Leigh wanted me to hit 80-85% of my HR for the workout doing this.......Even though there were times of me jogging and hitting 97% my avg. only ended up at 144 so that would be about 78%.......not between 80-85%. I'll try harder next time to hit those marks.

Right now........I'm exhausted.

[dillytl]

Originally Posted by stephanie932

Thanks again, Tracey! You seem to be coming to my rescue with recipes these days. I have the one I copied cooking right now. I don't have soy protein so I just subbed 1 scoop + 2 Tbsp. chocolate whey protein instead......and I used 1/4 cup davinci's caramel like you mentioned. It made one huge pancake so I cut it into 4's. I can't wait to taste it!

YUM - Chocolate Caramel!!! I made two batches this morning - one with Butterscotch and the other with Raspberry so I'm ready for the week. We also just placed an order at netrition for some Cookie Dough, Gingerbread, Strawberry and White Chocolate flavors!!

Originally Posted by stephanie932

I just got done with my Aerobics 2 workout. I came up a little short for my HR but man, it didn't feel like I would. I can't run/jog worth a darn. I hate it, actually......but, if I have to do it, I have to do it. So, even though my speeds aren't very fast.....it was a tough workout for me. I did burn 264 calories during the workout!

Aerobics 2 workout:

30 mins. of 8 intervals of 1 min. @ 5 mph/0 incline; 1 min. @ 3.5 mph/0 incline; and 1 min. @ 3 mph/4% incline.

Leigh wanted me to hit 80-85% of my HR for the workout doing this.......Even though there were times of me jogging and hitting 97% my avg. only ended up at 144 so that would be about 78%.......not between 80-85%. I'll try harder next time to hit those marks.

Right now........I'm exhausted.

I used to HATE running/jogging too - now I don't mind it so much. I've even run a few 5k's in my day (slow as molasses but I don't care - I finished em! )

[MuscleMom23]

Stephanie, I haven't gotten a chance to try these yet, but here are some more protein bar recipes.

Protein Bar Recipes

[stephanie932]

Originally Posted by MuscleMom23

Stephanie, I haven't gotten a chance to try these yet, but here are some more protein bar recipes.

Protein Bar Recipes

Kelly.........TY! TY! TY!

These are the ones I'm going to try today!

Meal Replacement Bars (Cutting)
Visitor Note:


Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout


These are ones I'm going to try once I get all the ingredients:

STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a medium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g



Low Fat "Majmum" Protein bar
ingredients:

8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat

[dillytl]

How'd the Chocolate Caramel protein bars turn out? I may have to try a couple of those recipes Kelly posted!

[stephanie932]

Originally Posted by dillytl

How'd the Chocolate Caramel protein bars turn out?

They turned out tasting good, but mine came out rubbery. Maybe I did something wrong. I'll make them in a pinch though, they'll do the trick.





Aerobics 1

I did Christi Taylor's Totally Cool Step.......I just love this one. 50 mins. burning 469 calories and HR of 148 so 81%. Fun, fun workout!!!