Well, I wish I had good news to report..but I don’t 😦 This is going to be a not so happy post today, & I’m apologizing up front. But I just need to get some stuff off my mind.
I didn’t pass my test today- I missed it by 2%…YES 2% 😦 UHHH. Totally sucks. There were some questions on there that I seriously have NEVER seen before- like in my instruction book…but it’s just REALLY frustrating that it was a measly 2%. Thankfully I can re-take it, as many times as needed, but I really wanted to pass it on the first try.
Added to this…I have been feeling like crap about my body. I know it’s bad, but I just have to let it out. It’s not like I’ve been eating tons of bad foods or not exercising..or any of that. I’ve been doing the same thing, I just feel REALLY crappy lately about myself. I feel like I weigh a million pounds..ok ok, maybe not a million, but I feel like I’ve gained about 10lbs. (even though it’s not true, just feels like it) And, NO I’m not even on my ‘girl time’ – that’s not until next week. I’ve been having some stomach issues lately too & that’s not helping. Just some stuff to do with Crohn’s..I think.
It’s just not been a good week for me- especially in the body image area. What do you do when you feel like this? I just need something to get all of this off my mind. I’ve also just had some other issues come up that I was dealing with last week..and they have shown themselves again- today & RIGHT before I left to take my test- it was an email I received. 😦 Grr!
Anyways, on to this morning. I got up early to get a good workout in before my exam- thought I could ‘get pumped’ for it. So much for that. I did my Biceps/ Triceps workout, but I increased the weight this time.
|Barbell Curls Lying Against Incline Bench||3 x 12||300lb.|
|Bench Dips||3 x 12||body wt|
|Cable Hammer Curls (use rope)||3 x 12||50lb.|
|Tricep Push Downs (use straight bar)||3 x 12||40lb.|
|Close Grip EZ Bar Curl||3 x 12||20lb.|
|Tricep Extensions||3 x 12||25lb. Wt|
|Preacher Curls||3 x 12||20lb.|
|Barbell Skull Crushers (use EZ bar)||3x 12||20lb.|
|Cross Body Hammer Curls||3 x 12 (each arm)||15lb. Each|
|Tricep Kickbacks||3x 12||7.5lb. Each|
|Lift From Sides Dumbbell Curls||3 x 12 (each arm)||7.5lb. Each|
|90 degree tricep cable pulls||3 x12||20lb.|
21s 3 x 12 20lb. barbell
French Bar Press 3x 12 20lb. barbell
After the weight workout, I did 5 minutes on the Arc Trainer.
Total time: 50 minutes, Calories burned: 223, Max HR: 144; Avg HR: 111
For breakfast I decided to grab a breakfast cookie, since I did make it last night. I was actually craving some egg whites & toast, but I didn’t have time to make them & I wasn’t sure how to microwave them. If you have microwaved eggs, how long do you cook them for?
On to other news, I found this article the other day about Late Night Cravings. It discusses the best snack foods & the worst. Here are some of the tips:
Hydrate Before All Else
Before you raid the refrigerator, make sure that hunger is really what’s behind your mania to munch. “Dehydration is often mistaken for hunger,” says Stella Metsovas, a certified nutritionist in Laguna Beach, Calif. “Make sure to drink at least two cups of water before consuming any snack.” Afterwards, you may be able to return to bed completely satisfied without eating a thing.
Eat Like a Bunny
If you’re in the mood for something yummy, celery or carrot sticks dipped in hummus are healthy and high in fiber. These crispy treats will also fill you up quickly due to their high water content. And with only a dab of hummus on each stick, you need not worry about consuming too many calories.
Insomniacs take note: Starchy carbs can help you drift into a peaceful slumber. Carbs with a high glycemic index, such as steamed rice, a baked potato or whole wheat toasted English muffin, may hasten sleep by quickly raising your blood sugar. Research also suggests that starchy carbs eaten before bedtime may also raise blood levels of tryptophan, an amino acid, and the neurotransmitter serotonin, sleep aids. With your mind and belly at rest, you’ll be able to quit tossing and wake up refreshed for the next morning.
Satisfy Your Sweet Tooth
If you’ve got a penchant for all-things-sweet, the light of the moon may find you reaching into the cookie jar for some sugary relief. Discounting chocolate (because it contains caffeine), O’Neil suggests going for dried fruits, such as prunes. “Their natural sweetness will tame your bedtime sweet tooth, and the fiber, potassium and magnesium will gently aid your digestive health.”
Did you know that those little unsalted almonds offer huge rewards? This nutty snack is full of magnesium and B vitamins, both which help promote the production of a relaxing neurotransmitter, called serotonin. Not only will you cut stress, but you won’t stress over the calories. Twenty-two whole almonds only equals about 100 calories.
Stir It Up
If you’re not too bleary-eyed, whip out the blender and make yourself “a whey-based smoothie of whey protein powder and low-cal almond milk,” says Metsovas. This snack will not only quench both your thirst and fill your growling belly, it will provide you with an important dose of protein. It’s not exactly toning-while-you-sleep, but it’s close.
Act Like a Kid
Another liquid snack option is a glass of non-fat milk, sans the cookies. “A glass of milk can help you sleep better because of the calcium content — which relaxes muscles — and increases the amount of tryptophan in the blood, which helps promote sleepiness,” says O’Neil. For a feeling of nostalgia, drink a glass of warm milk, just like your mom and dad gave you before bedtime.
Pinch of Protein
While you’re advised to avoid downing a large fatty steak in the wee hours, foods containing protein are great filler-uppers. Calorie-for-calorie, protein makes a person feel more full than carbohydrates or fats. Plus, researchers report that consuming nearly a third of daily calories as lean protein revs a person’s metabolism during sleep. Lean turkey, low-fat cheese or even an egg white omelet can be satisfying.
Bad Choice #1: High Fat
“Certain foods are really bad choices at midnight,” according to O’Neil, pointing to “anything containing sugar, caffeine and a high fat content.” It’s not the speed or calories, necessarily. It’s their ability to cause indigestion. While we’re on the topic, stay clear of fried or too-spicy treats.
Bad Choice #2: Sugary Treats
If you’re having issues dozing off, you may be suffering from elevated levels of stress hormones called cortisol. “Your body will naturally crave quick-energy foods, like cookies and cereal,” says Metasovas. “Stay away from these foods at all costs.” Consuming these turbo snacks will push your levels of cortisol through the roof, which could keep you tossing and turning until sunrise.
Bad Choice #3: High Energy Drinks
Coffee and energy drinks may be tempting when you have a deadline to meet, but it’s best to steer clear of these jitter-bugs when there are healthier options. Surprisingly, a salad of dark greens or strawberries and oranges may give you the energy you need to persevere through the night. Their complex carbs provide a slower, steady release of energy. Plus, they’re full of folate, which is good for the brain.
Here are my favorite points:
“Artificial sweeteners like aspartame can indeed cause digestive distress (bloating, diuretic effects, diarrhea, etc.). Bottom line: It’s still an artificially/chemically processed item.”
If a product is labeled “sugar free,” “no sugar added” or “light,” it most likely contains aspartame or some type of artificial sweetener. While Diet Coke and Diet Pepsi are obvious culptrits, you may be surprised that some seemingly healthy foods, like most nonfat, flavored yogurts(including some varieties of Dannon’s Light & Fit), contain aspartame.
“Research is now indicating that sweeteners may actually cause people to gain weight because of a negative metabolic response,” says Lippert. “They can also increase sweet cravings and alter our taste buds in terms of our ‘threshold’ for sweetness. Aspartame is 200 times sweeter than sugar, and Splenda is 600 times sweeter.” HOLY COW!!!! That is CRAZY- 600x sweeter??!?!
“Switch to natural sources of sweetness — fresh fruit, honey, sugar in the raw, agave nectar.”
I will definitely be doing somemore research on all of these information regarding artificial sweetners. I find it interesting & I would like to read about the replacements for them as well.
This afternoon I did another workout- I figured it would help my mood. I was just kind of dumpy. So I figured, Let the Endorphins flow!!
I started out on the treadmill:
0- 2 3.7
I then repeated minutes 2- 12, so that I did the running part twice.
Then I ran for 3 minutes (to reach 3 miles) @ 6.0
Total running time: 28 minutes
Then I did 15 minutes on the elliptical- 20 crossramp, 5 resistance
Then some abs:
2 sets of 25 Bosu ball crunches by pulling weight behind my head (30lb)
3 sets of 12 Hanging Abs
3 sets of 12 Ab exercises on machine (w/ 70lb. weight)
2 sets of 25 Ab exercises on machines (w/ 50lb. weight)
Total time at gym: 53 minutes; calories burned: 393; Max HR: 187; Avg HR: 147
I really was NOT in the mood to cook dinner, but I also didn’t want to have to run out & get something..so I went with something quick & healthy. I got this off of Erin’s Food Files–
Tuna and White Bean Salad
2 6oz cans of tuna, drained – I used water packed
1 15oz can cannellini beans, drained and rinsed (I used Great Northern beans)
1 12oz jar roasted red peppers, drained and roughly chopped
2 Tablespoons capers
zest 1 lemon, grated
1 tomato, roughly chopped (optional)
3 Tablespoons fresh lemon juice
1 Tablespoon extra-virgin olive oil Did not use
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
toasted bread, for serving (I used Sandwich Thins)
In a large bowl, combine the tuna, beans, red peppers, capers, lemon zest, and tomato (if using).
In a separate bowl, whisk together the lemon juice, oil, salt, and black pepper.
Pour the vinaigrette over the tuna mixture and toss. Serve with the bread.
And for good measure, some leftover broccoli from last night..
Ok, guys, I’m off to bed. Had to get my dose of Big Brother in for the night, now ready to get some sleep. Sorry for the depressing post, I promise to better in a better mood tomorrow.
Hope you have a good night& a Happy Thursday morning! 😀