Category Archives: Planning

Happy Monday Peeps

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I have to admit I had a really rough weekend, but I’m up and working so there’s a reason to be happy. Every new day is full of endless possibilities. And boy I’m hoping for some good ones. But enough of the sob story… I’ll leave that in the past where it belongs.

I woke up this morning with AWESOME sheets, food in my fridge and gas in my car. For all of those small things I’m grateful. I can’t take for granted the little things in my life. But I am ecstatic that I stepped on the scale this morning and I’ve lost 7.2 pounds! 20 days and 7 pounds, I’ll take that. I’ll take it and keep running with it. Or actually nowadays I do a lot more walking than running. (Truth: I don’t run, EVER!) But hopefully one day my fitness level will improve so that I can start jogging again without feeling like I am dying.

Now that I have some success with my methods, I plan to continue to forge ahead and tweak my program a bit so I can continue to see results.

I have been cooking a lot more. I cook 3-5 meals a week. It just depends how much I like something and if I want to eat the leftovers or not. This week I’m really craving spaghetti and I think I may do real noodles (whole wheat) instead of tofu noodles. That’ll be a real treat! Today I’m having leftover pot roast, potatoes, and carrots.

This week my menu will include shrimp and grits, cauliflower crust pizza, lentils and sausage, and a pasta and veggie bake. I am consciously keeping my red meat consumption to a minimum this week because last week I kind of got out of hand. Hopefully I can fit all that in but it does seem like a bit much for one person to eat. I may take off the shrimp and grits if I’m craving leftovers from another day. I love my pasta bake. It’s basically a baked ziti with whatever veggies I have on hand, ground turkey, pasta sauce and cheese. Super easy and so delish!

And as far as exercise goes, I plan to have at least three workouts this week. Ideally I’ll be able to do four: two walks and two strength exercise days. I’m so proud of myself that I was normally doing between 2 & 2.5 miles as my norm but now I’m doing 3.25- 3.75 each time. I like this new normal. I just have to work on doing them a little faster but I’m more than happy with this mileage. When I get down to a strict 3 walks a day then I’ll be at about 10 miles a week. My goal is to comfortably do 12-15 miles a week. But all in due time, I’m quite happy with my progress.

I hope you had a great weekend, but if not let’s just prepare for a great week! I’m just going to claim it in advance.

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Let’s Make a Plan

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I really enjoy cooking so meal planning is something I can definitely do. I hate blindly going to the grocery story and making $100 of purchases then going home and not knowing what to cook. That makes no sense! And then I end up wasting so much food. So meal planning is not only good for my waistline, but it will also benefit my wallet! I’m all for that.

My meal planner was under $10 and purchased from Target. It’s a simple dry erase board with spaces for lunch, dinner and notes each day. And it also came with a note pad for a grocery list. I really like it and I hope he and I will get to know each other much better!

Meal planner

This week’s meal plan consists of cooking four meals and making tuna for lunch a couple days.

Monday I made a beef stew/stroganoff type of thing. It had a base more like a stew but I can’t call it a stew because I didn’t put other vegetables in the recipe. I know I really should have. But I paired it with a nice sized salad.
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I know you’re looking and this and thinking what’s healthy about this? Well…

It’s not real pasta, it’s tofu noodles! That’s a big fat, carb and calorie cut right there. Two servings of these noodles only contain 40 calories, 6 grams of carbs, 1 gram of fat and 30 mg of sodium. So much better than pasta! You can check out my post about Shirataki tofu noodles here. 

My salad including Creamy French dressing and a serving of olives was only 220 calories and my main dish was only 280 calories thanks to my pasta swap. That’s a hearty, filling and tasty meal for 500 calories! Now that’s a nice start to my week.

My other meals planned for this week include baked fish and veggies, pizza with a cauliflower crust and a homemade chili. I’m not sure what I’m most excited about… I’ve always wanted to make a homemade chili, but if I like this cauliflower pizza then that’s a great way to get my pizza fix without the carbs and calories of traditional pizza. I’m excited about this…. I’ll definitely let you all know how it goes.

You also may notice that I have juice at the top of my calendar. I ordered my juicer last year and really enjoyed it. It got packed up and brought to the new house and I haven’t pulled it out since. But that’s about to change! I want to have juice for breakfast at least twice a week and I will share my favorite recipes with you all.

If you stumbled yesterday, guess what? You were blessed with another day to get it right! Let’s all make today a good one and vow to give it our best shot.

Happy Friday eve

Xoxo,

Carnisha

Better Late than Never

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I normally have my posts up by 9 or so but I’m sorry for the delay today. I guess it was a combination of not really having a topic in mind and just losing track of time. I still haven’t thought of a particular topic that I’d like to discuss this morning so I thought let’s just start putting words to paper and see how it goes.

This week has pretty much gone as planned as far as my workouts are concerned. I hit the gym Tuesday, Wednesday and Thursday. And I’m still heading there on Saturday. Today is the meet and greet for the running group I joined so I’ll be headed over there this afternoon and decided I’d rather not workout before and  go there all sweaty. And I could work out after but I know I’m going to be eating so I’ll just go ahead and be honest with myself that I will not see the gym today. But that’s ok with me because I have some great workouts planned for this weekend.

Saturday I will do a 30 min core class and an hour body combat class. I took my first body combat class last night and it’s pretty tough. I realized I’m not coordinated enough to master karate or anything like that, but it was fun. The workout is a mixture of karate, boxing and kickboxing with a very enthusiastic teacher and great music. I did not master body combat but I did try something different, have a good time and shed some calories. It was pretty tough so we’ll see if I can make it through a whole hour of that after doing the core class. *** Insert positive thoughts here***

And then after work on Sunday I’ll be headed to my beginners’ run group and then join some not so beginners for the hour speedwork session. Last week we did the stairs at the Capitol, I’m terrified excited to see what activities we’ll be doing this week.

With all this going on the weekend I am okay with giving myself today to rest for my active weekend. Counting Saturday and Sunday I’ll have 5 workouts for this week! That was my goal and I’m pretty happy that I am on track to accomplish it. But if you want to get technical I can call it 7 because Saturday I’ll be doing 2 classes and Sunday I’m doing a run and speedwork. But it doesn’t matter, 5 or 7 both are great. I hope to keep up the momentum. Summertime here I come!

 

Problem Solving

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I hoped you checked out my post on Monday, Vacation Sins, where I shared how my vacation went as well as some pictures from my trip. I also confessed that I didn’t exercise enough and ate much more than enough. So the first step to solving a problem is admitting that there is one. Check. So step two is to make a plan to do something about it and then the final step is to carry out your plan.

My trip ended Thursday but I did not have to go back to work until Monday. I had every intention of doing at least a small workout on Friday, but that did not happen. Ok so plan B. Saturday morning I went and did a body pump class. If you’re not familiar with that you can check out my post about it here. Bodypump always leaves me sore, exhausted, and wanting more. It may be my favorite class that I’ve ever taken. One day I’d like to teach that class… When my body gets as rock hard as the instructors I’ll be ready!

But that was Saturday. On Sunday I met up with my local Black Girls Run group for their weekly beginner’s run and speedwork. I was nervous about attending because I think everyone in a running group would probably run circles around me. But much to my surprise the group was filled with women from all different skill levels. There was a 2 mile walk/jog which was enough to get my heart pump and I could have went home after that but I stayed and decided to take part in the next activity.

Speedwork. I was a little apprehensive about what this would entail but I decided to give it a shot anyways. In my mind I picture sprints and suicides and other things that I know my body did not want to do. But we did the stairs at the state capitol. It was difficult and my body did not want to do it but I was glad I did and I can’t wait to see what’s in store for me next week. We did sets of stairs and alternated lunges, squats, push ups, etc. That was tough but worth it. I think this will be my new Sunday workout. I’m stoked about it and the group. It’s a very positive atmosphere to work out in to have so many women encouraging you and pushing you forward.

Due to my activity levels on Saturday and Sunday I did not exercise on Monday. I was so sore that I just wanted to focus on performing my day-to-day tasks without falling out somewhere. Don’t worry I’m exaggerating! But yesterday I did a core class at my gym that I enjoyed.

So the plan for the rest of the week is to do a circuit class tonight, body combat or body pump class tomorrow and possibly add the core class if I can make it. Then Friday I don’t plan to exercise but maybe I’ll do a little neighborhood 2-3 mile walk.

I think that’s a pretty good plan to right my wrongs from last week. I’m trying to get back to exercising 4-6 times a week instead of just 2 or 3. Swimsuit season will be here before I know it and I hope to be on a beach somewhere looking hot and fit. And to do so I have to buckle down and crank up the intensity.

If you’re interested in the black girls run group you can send me an email or just comment here. And FYI it’s not just for black girls! All women are welcome to join. So it would be great if you come out and meet me one Sunday or the group has various runs throughout the week for various skill levels. Come out it’ll be fun. Here’s to a great swimsuit body!

 

Holiday pounds

It’s November? When did that happen? The holiday season is here. Lots of vacation time, lots of food, and lots of alcoholic beverages! I am not ready emotionally, physically, or financially. But just because you’re not ready doesn’t mean it won’t happen. So guess what I have to do? GET READY! I’ve thought of various ways I could limit the amount of pounds I pack on this winter, but I don’t have a concrete plan yet. But I’ll share my options.

I was thinking of doing a no processed food fast for a few weeks before Christmas and Thanksgiving. During these fasts I go a certain amount of time only eating fruit, vegetables and beans. If you know me you’d know I was probably born eating steaks and pork chops! I’m a meat eater and I could and would never give that up for longer than a short period of time. Sometimes I’ll add another food group so it’ll be a little easier for me to nourish my body. Once I did the fast and included cereal. I think that was funny because I included what I consider to be the poster child of processed foods.

My 30 day challenge was a way to try to avoid packing on extra holiday pounds but it isn’t going as well as I thought. I’m finding that I am able to do thirty minutes a day, but I find myself lacking in intensity of the workouts. So I get good quality workouts only a few times a week. And here’s my confession… I cheated yesterday. I totally fell asleep before completing my half hour of activity! And I don’t know how to make that right with myself. I’m going to the gym this morning so I’ll bust my buns to make up for my lack of activity yesterday. So although I think this plan was good in theory, it may need a bit of tweaking to produce the results I’m looking for.

Another option was getting a trainer for a few months, but that idea was quickly nixed because it’ll interfere with my financial goals. Maybe next year I’ll find a trainer when they start running the New Year or summer specials.
Lastly I thought I should hide out from the holidays. All the cakes, pies, and gut busting side dishes. I read somewhere someone said I’m allergic to sweets… they make my stomach swell. I should start taking that to heart because it is definitely true!

How are you planning on keeping the pounds off during the winter months when you just want to cozy up to a good book and read in bed? I know stay focused and practice moderation. But that doesn’t work for me and it definitely will be hard with all the extra temptations that will be presented in the next couple months. However, I know that it’s possible and I can keep up with my routine . I think I may just have to hang a swimsuit above my bed. That may keep me focused!

Thank you to all the men and women of the armed forces that make our country safe for us all. Have a great Veteran’s Day and a great weekend. Let’s get up and move!

Lesson Learned

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This morning I totally forgot to step on the scale before I left the house today. I’m out of town so my weigh in will have to be postponed until next Monday. Honestly, I don’t think it would have went very well. But thank you God that I have another week to fix the mistakes that were made last week. I won’t disappoint myself.

Speaking of disappointments… the New Roads Fall Festival was a big one! So I got there a little tardy, as usual! But it was ok because it started about 30 minutes or so late. I was already feeling out of place because there were only about 40 or so people, which included two high school track teams. I’m thinking, ok I’m going to be last! And then a few minutes later the LSU sprint team shows up. My thoughts were ok is it too late to leave yet?

So I became a victim of my negative thoughts and had a very poor race. I do have to say I wasn’t last. Well at least not dead last! So I’ll take this as a lesson learned on how not to have a successful race. Next time preparation will be key and I will NEVER attempt any kind of race or athletic event without working out for the two weeks earlier. (I hope I don’t have to eat my words!)

My next race is the Amazing Raise Presents Battling Bratten on November 19th. It is an Amazing Race style race that is about 2 miles with at least ten challenges to complete during the course. I am excited about this one because I’ve never done this style of race before. You have to register by team if anyone’s interested in competing. Of course my teammate is Dora and I have to get my cardio up so i won’t embarrass her at the race!

I’m not going to beat myself up about the race, it is the past. I realize the mistake I made and I will try my best not to do it again. I can focus on what I can do now to prevent the past from repeating itself.  I do not have a workout plan written out for this week so I’m about to get to that now. Remember if you fail to plan then you plan to fail. So have you made your exercise plan for this week? hurry up, what are you waiting for? I’m doing mine RIGHT NOW! I gotta get ready for next Monday’s weigh in! Think happy thoughts!

It’s time for a change

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It’s time for me to get me act together! Since I started this blog my workout routine has really improved and I am happy about that but you may notice I haven’t written one post about food or eating habits. The reason is because that is not one of my stronger areas. Lately I’ve eaten anything and everything I want without second guessing it. And yes I do believe that you should eat what you want because banishing items from your diet will only make you crave these things. But in order for that to work you have to use moderation. And I have not been using proper judgement or eating in moderation.

So when you feel there is a failure that only means you have to evaluate what you are doing and take this opportunity to make some changes. So I already stated what the problem is so now I have to get a plan together so I don’t sabotage my goals. Here’s the plan… I ‘m going to make myself start counting calories again. Although it is a bit tedious I do enjoy playing with numbers. My belief is I will put more thought into what and how much I’m eating if I have to keep a record of it. I log my meals and snacks on lose it, but mostly I use the mobile app so I can keep up with my calorie count on the go. The app has nutritional information for restaurants, supermarket and even home-made meals. This is also where I’ve tracked my weight for the past year and a half. That app allows you estimate how many calories you should consume daily, but I prefer to use an online calorie calculator because I think it’s more accurate. and I don’t want to discriminate so here’s a link to the online calorie counter for menThe counter uses your height, weight and desired weight to calculate how many calories you should consume daily to lose weight at a healthy pace or even how many you should eat if you just want to maintain your current weight.

So I’ll start tomorrow and hopefully in the near future I can have some posts about my healthy eating habits, recipes, and other food related topics instead of only writing about exercise. I hope this calorie counting helps and the pounds will start shedding off. So what difficulties have you faced in your own journey? And what steps are you taking to fix them before they sabotage your progress?