Busy, Busy, Busy

Lots going on so I've been slow to post. Here are updates working from Today backwards:

Monday, January 25th-

Food- Monday started with my normal blend of fiber cereals, skim milk, banana and water to drink. My snacks were a blend of 1/2 protein bar and fresh sliced apples. For lunch, I had a mixed green salad with turkey, ham, mixed cheeses, and vinaigrette dressing (much less than I used to). For dinner, we met Helen, Bill, and Emma at Southern Star to give our visitor a taste of local flair. I had backed chicken, cabbage, lima beans, and brunswick stew. I did finally give myself a treat of banana pudding as we all endulged with our visitor. It was probably more enjoyable as I've not had sweets in so long. I think the distance of time makes such treats all the more enjoyable.

Workout- Workout today focused on upper body and core. I felt pretty good throughout but was whipped at completion. I did not sleep too well over the weekend and I think that may be haunting me into the week. That said, my strength in workout continues to increase and I'm moving much larger weights for higher sets than I was 7 weeks ago. I've not emphasized the importance of stretching so much on the blog but I should. At FT, the trainer always helps you stretch at the completion of workout. This is an integral point for increasing strength, range of movement and for avoiding injury. I notice how much less flexible I am after a really tough workout. Even if you are not working with a trainer, it is essential that you warm up before and stretch after workouts. Otherwise, you can miss potential gains and possibly encounter injury which might wreck your intentions toward good health.

Cardio- What a beautiful day! I made my 2.45 mile lap at a good pace in about 42 minutes today. My heart rate average was 129 and spiked to the 140's on inclines. Tons of other walkers, joggers and runners were out today and it was great to not feel alone in my pursuits. Walking is so easy and enjoyable. You can pretty much always find somewhere to walk with interesting sights, smells and sounds.

Sunday, January 24th- Sunday was a big day started with my favorite white omelet filled with peppers, spinach, and cheese at the Blue Plate. I also had some bacon and fruit. We did a lap around the aquarium after breakfast before realizing that it was too cold to be outside without winter jackets. Over the rest of the day we toured Chattanooga with two of my little brothers hitting Rock City (decent cardio but not enough to write about) and then downtown. I had two large meals on Sunday and only snacked for dinner. I continue to find it hard to remember to eat every 3.5 hours on the weekend with so many activities going on.

Saturday, January 23rd- Saturday was dedicated to spending time with Kristy who was home for a brief visit and welcoming a Marshall Fellow from Hungary to Chattanooga. We had a delicious meal at the Meeting Place where I pretty much stuck to diet besides some toast points that were served with a meat and cheese appetizer. I realize that after such strict diet work, even the smallest of slips bother me. I think I should take in a good treat soon as a reminder of balance. I did no workout or cardio on Saturday in order to attempt recovery from recent fatigue.

Friday, January 22nd-

Food- Food was all good for Friday. The day culminated in a wonderful meal of fish, sweet potato puree, and veggies thanks to a gift card for Hennen's in downtown Chattanooga. It was truly a wonderful and healthy meal.

Workout- I was still dragging a bit on Friday for workout but we hit it just the same. Cardio was intense for the session and we focused on the entire body. By the time we finished, I was pretty much dead and looking forward to the weekend.

Cardio- Since I wasn't feeling hot, I decided to get outside and enjoy some fresh air. I hit the 2.45 mile walk on the reverse circuit which runs heart rate higher. The full trip took about 43 minutes with an average heart rate of 130. After completing, I felt very accomplished and glad that the week was complete