Sam's MWL January 2012

[Samsy]

January Week 1 Exercise Log:

Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run
Tuesday 3 Jan: 10K bike
Wednesday 4 Jan: 5K walk/jog or hike?
Thursday 5 Jan:Rest Day
Saturday 6 Jan:5 K walk/jog


Plus swimming at the gym?

Green= planned
Blue= actual

[Samsy]

Sunday 1 Jan:

Breakfast: 4 small apricots and 1 banana
Lunch: dry fried onion, carrot, broccoli, cauliflower, green beans, and peas on brown rice
Supper: onion and tomato, and chickpea stew and potatoes

Feeling rather drained this afternoon....

[Samsy]

January Week 1 Exercise Log:

Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run Yes! Did it! Slow 5Ks
Tuesday 3 Jan: 10K bike
Wednesday 4 Jan: 5K walk/jog or hike?
Thursday 5 Jan:Rest Day
Saturday 6 Jan:5 K walk/jog


Plus swimming at the gym?

Green= planned
Blue= actual

[Samsy]

Jan 2 Meals:

Breakfast: (after Fun Run)
Oats, banana and heaped tsp ground flax

Lunch:started with cucumber strips, then had bowl of steamed broccoli followed by a mix of baby spinach, roquet, watercress, raw brown mushrooms topped with cooked onion and tomato sauce and 4 big chopped steamed potatoes. Yum!
Huge bowl - felt really full afterwards. First time that I've felt satisfied after only 1 bowl of food.

Supper:plan to make fat free dolmades - Made them! Ingredients: onion,garlic, celery, carrot,mushroom, brown lentils, rice, mint, veg stock, vine leaves. With no olive oil. FANTASTIC!

Looking forward to my ride tomorrow morning!

[Samsy]

January Week 1 Exercise Log:

Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run Yes! Did it! Slow 5Ks
Tuesday 3 Jan: 10K bike - did it! 35 m
Wednesday 4 Jan: 5K walk/jog or hike?
Thursday 5 Jan:Rest Day
Saturday 6 Jan:5 K walk/jog
Plus swimming at the gym?

Green= planned
Blue= actual

Enjoyed my 10K route this morning.
Nice safe route, a few relatively easy hills, nothing too strenuous.
Burnt 350 Polar Cals.Will work on improving my time.

[Samsy]

Jan 3 Meals:

Breakfast: Oats, 4 apricots and ground flax.

Lunch:
Ate early - was hungry.
Made a carrot, mushroom and tomato broth served with 5 small potatoes, with a few handfuls of raw baby spinach mixed in.
Feel absolutely stuffed!

Afternoon: 1 potato and a head of steamed pak choy before going out to visit friends.
I had 3 fruit kebabs (grape, strawberry, pineapple and peach pieces) and a glass of homemade lemonade while I was there

Supper: 3 bowls of brown rice, red kidney bean, frozen veg and raw greens mix

[Samsy]

duplication deleted

[Samsy]

January Week 1 Exercise Log:

Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run Yes! Did it! Slow 5Ks
Tuesday 3 Jan: 10K bike - did it! 35 m
Wednesday 4 Jan: 5K walk/jog, took kids for a swim at the gym - did about 8 easy laps
Thursday 5 Jan:Rest Day
Friday! Forgot about Friday! Cycle 10Ks? Hike?
Saturday 6 Jan:5 K walk/jog
Plus swimming at the gym?

Green= planned
Blue= actual

[Samsy]

4 Jan:

Seems my waist is melting away while I sleep!!!

Breakfast: Oats, apricot and cinnamon

Lunch: leftover rice, beans and veg with pak choy and grated carrot and yellow pepper strips

Supper:Delicious! Ground mixture of onions, carrot, celery, mushroom and tomato served on 3 potatoes.

[Samsy]

Jan 5: Rest Day!

Breakfast: nothing - feeling yucky - got a funny cramp in my side
Lunch: cooked veggies on 1 cup brown rice
Snack: half a small mango and 3 potatoes (was hungry!)
Supper: Lentils in veggie sauce on brown rice

STARTING MEASUREMENT TODAY: 211.5 inches
(Total of: R upper arm, bust, waist, hip, bum, R upper thigh, R calf)
Next measuring day: 1 Feb.

[Samsy]

Jan 6:

Breakfast: Oats, flax and banana
Lunch: big mixed raw salad and brown rice, bowl of steamed zucchini and sweetcorn cut of the cob

PM snack:

Dinner:

[Samsy]

January Week 1 Exercise Log:

Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run Yes! Did it! Slow 5Ks
Tuesday 3 Jan: 10K bike - did it! 35 m
Wednesday 4 Jan: 5K walk/jog, took kids for a swim at the gym - did about 8 easy laps
Thursday 5 Jan:Rest Day
Friday! Forgot about Friday! Cycle 10Ks? Hike? 1 hr hike - Penduka Trail
Saturday 6 Jan:5 K walk/jog
Plus swimming at the gym?

Green= planned
Blue= actual

[Samsy]

January Week 1 Food summary:


Sunday 1 Jan:
Breakfast: 4 small apricots and 1 banana
Lunch: dry fried onion, carrot, broccoli, cauliflower, green beans, and peas on brown rice
Supper: onion and tomato, and chickpea stew and potatoes

Jan 2 Meals:
Breakfast: (after Fun Run)
Oats, banana and heaped tsp ground flax
Lunch:started with cucumber strips, then had bowl of steamed broccoli followed by a mix of baby spinach, roquet, watercress, raw brown mushrooms topped with cooked onion and tomato sauce and 4 big chopped steamed potatoes. Yum!
Huge bowl - felt really full afterwards. First time that I've felt satisfied after only 1 bowl of food.
Supper:plan to make fat free dolmades - Made them! Ingredients: onion,garlic, celery, carrot,mushroom, brown lentils, rice, mint, veg stock, vine leaves. With no olive oil. FANTASTIC!

Jan 3 Meals:
Breakfast: Oats, 4 apricots and ground flax.
Lunch:Made a carrot, mushroom and tomato broth served with 5 small potatoes, with a few handfuls of raw baby spinach mixed in.
Feel absolutely stuffed!
Afternoon: 1 potato and a head of steamed pak choy before going out to visit friends.
I had 3 fruit kebabs (grape, strawberry, pineapple and peach pieces) and a glass of homemade lemonade while I was there
Supper: 3 bowls of brown rice, red kidney bean, frozen veg and raw greens mix

4 Jan:
Seems my waist is melting away while I sleep!!!
Breakfast: Oats, apricot and cinnamon
Lunch: leftover rice, beans and veg with pak choy and grated carrot and yellow pepper strips
Supper:Delicious! Ground mixture of onions, carrot, celery, mushroom and tomato served on 3 potatoes.

Jan 6:
Breakfast: Oats, flax and banana
Lunch: big mixed raw salad and brown rice, bowl of steamed zucchini and sweetcorn cut of the cob
PM snack:Mango
Dinner:lentil and veggie curry on riced potatoes

Jan 7:
Breakfast: banana
Snack: Apple
Lunch: 2 cups short grain brown rice and Pak Choy and rape greens with a bit of miso
Snack: mango and brown rice and cinnamon - yummy!
Dinner: veg and kidney bean soup and left-over brown rice


Jan Week 1 Exercise summary:
Sunday 1 Jan: Rest Day
Monday 2 Jan: 5K Fun Run Yes! Did it! Slow 5Ks
Tuesday 3 Jan: 10K bike - did it!
Wednesday 4 Jan: 5K walk/jog, took kids for a swim at the gym - did about 8 easy laps
Thursday 5 Jan:Rest Day
Friday 6 Jan: 1 hour hike
Saturday 7 Jan:2 plus hours working hard in the garden – sweeping, digging etc

[Samsy]

Jan Week 2 Exercise:

Sunday 8: 5 K walk/jog- done!
Monday 9: 10K bike - done!

Tuesday 10: (5 K walk/jog)
Wednesday 11: REST DAY
Thursday 12: (5 K walk/jog)
Friday 13: (10 K bike)
Saturday 14: ( 5 K walk/jog)

Jan Week 2 Nutrition:

Sunday 8:
Breakfast: Oats, apple, flax
Snack: beetroot
Lunch:S-g brown rice and veggies
Snack: S-g brown rice and veggies
Dinner: S-g brown rice and veg soup!

[Samsy]

Monday:

10K bike ride done!

Brekkie: Oats and banana
Lunch: Veg soup and leaf mix and potatoes

Dinner: