Vacation Planning: Day 120

Evolution Two – week six

Monday, June 29, 2009

Hello Folks,

I have a lot of planning to do this week. I going on vacation soon and need plan for some things to make sure to stay on track. I am going to be mostly camping, so it requires a lot for thinking ahead without a refrigerator. Staying on track while traveling is always tricky, but with some planning hopefully I will work it out.

I already purchased to veggie juice to get some of my vegetables in and lots of cans of beans and rice...etc. I may have to post the pics from the trip after I get back depending on the technical circumstances. I will try to continue to post each day or at least every few days with the current days news. I am going to pack some more...so catcha later!


Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: The first step toward discarding a scarcity mentality involves giving thanks for everything that you are and everything you have.

Free Day Frenzie: Day 119

Evolution Two – week Five

Sunday, June 28, 2009

Hello Folks,

The art of maintenance has to do with staying present with each challenge. My challenge continues to be food. Today was my new free day for food. Thursday is now my free day for exercise. I still made a few different food choices despite free day. I chose a rice dream bar as my free food. I was considering chips and salsa, but when I saw how many calories a small bag of chips had....I realized that it would basically cover my entire caloric intake for the day. The rice dream bar is about 300 calories. I think even on free day it is good to make smart choices. Imagine how many calories I would have eaten had I eaten my usual meals plus the chips? Instead I replaced a meal with the Rice Dream Bar....and I don’t feel deprived at all, but very satisfied. I am going to go to sleep now, I am really tired.


Exercise: Interval Training (bike – 45 mins.), Step 10 mins.

Menu: Free

Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Your limits are defined by the agreement you have made about what is possible. Change that agreement and you can dissolve all limits.

Time For A Change: Day 118

Evolution Two – week Five

Saturday, June 27, 2009

Hello Folks,

When the time has come for a change it is best to accept it and move on. I am about to change my workout...no seriously...I am researching many changes I plan on making in the next couple of weeks. I did a lot of work on my house today. It is a workout in its self....and I did the yard work too! Forget weight lifting, how many calories do you burn doing yard work?

Anyway I am officially wooped, so I am going to go....and leave you with the pics.
Here are the pictures...

June 27, 2009: Day 118

Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Time for a change.

Liquid Veggies: Day 117

Evolution Two – week Five

Thursday, June 26, 2009

Hello Folks,

I wasn’t feeling so hot this morning so I decided to make myself a smoothie. This one was packed full of veggies; ideas that I got from Green Smoothies. My smoothie consisted of...

Broccoli
Asparagus
Soymilk
Spinach
Blackberries
Strawberries
Blueberries

It was really tasty and healthy too! A good way to get in the vegetables if you are not a big fan of eating them. I find it hard sometimes to eat vegetables because I want something quick and filling. I haven’t always found vegetables to be too filling. Anyway, I am going to go now. Hope you all enjoy the evening!

Exercise: Interval Training (bike – 45 mins.), Continuous

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Liquid veggies are more fun to eat.

Love Yourself First: Day 116

Evolution Two – week Five

Thursday, June 25, 2009

Hello Folks,

I had the busiest day today in a long time. It was hard to keep up with my 5 meal schedule, but somehow I managed to do it! Today is also a day for playing softball....but it rained and I am too tired to go anyway. I am going to take it easy this evening and give myself some time to relax. I decided to make this my free exercise day, but keep to my normal menu and save that for Saturday or Sunday.

I am pretty tired, so I will keep this pretty short. Talk to you all tomorrow!

Exercise: Free

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we love ourselves, we refuse to allow others to manage our emotions from afar. Forgiveness is our means to that end.

Travel Tool Kit Part 1: Day 115

Evolution Two – week Five

Wednesday, June 24, 2009

Hello Folks,

I am getting ready for a trip coming up soon and it is time for me to start thinking about how I am going to stick to my program with food and exercise. It really have to plan ahead in order to stay on course. I have my Travel tool kit, which includes running shoes, exercise bands and ball, push up supports, sports bra’s and exercise clothes, watch, jumping rope, and list of exercises that I can do for each body part without machines (a modified exercise program.

I have the other issue of food, which also requires some planning. My greatest challenge is getting snack foods on the road, so I am going to pack some good snack food choices for myself. I will be writing up a basic plan and focus on keeping on track and adjusting when things come up. In order for me to keep up I will have to be adaptable. If things aren’t available I will have to make adjustments. For example, not having a refrigerator changes things...etc.

I will write more on this subject in the future. Talk to you all soon!

Exercise: Interval Training (bike – 35 mins.), Pyramid

Menu: Liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Getting ready for travel means preparing yourself to adapt to each situation.

How To Stay Injury Free: Day 114

Evolution Two – week Five

Tuesday, June 23, 2009

Hello Folks,

Now that it has been over four months since I started my exercise program I feel pretty lucky that I have not gotten injured once. I am pretty prone to injury. It wasn’t that long ago that I injured my back; and all I did was try to open a door and then it happened! I was in so much pain I was bent over for 3 days, because I felt more comfortable that way.

I had been in a car for over 4 hours and the seats were really uncomfortable. I think the sitting in an awkward position made it more prone to injury. I had an old injury from college that flares up sometimes....a muscle spasm. Anyway, it was not fun. That is where massage therapists come in handy. It took one session to get rid of the pain and three sessions to completely un-tweek it.

I also was pretty stiff and hadn’t been exercising in a while. Anyway, I have been thinking about what it is that has helped me along the way; and why, for once, am I injury free?

Here is what I came up with...
When I run, I avoid pavement at all costs (especially sidewalks); the type of cement they use is so stiff my joints ache after running on them. I prefer to run on smooth, wide trails with little to no rocks or branches...etc.

1.I try not to lift weights that I can’t handle and I lift them in ways that is normal to my body.

2.I do more body weight exercises than free weight exercises, especially exercise bands and Total Gym.

3. I try to be aware of my body when it is out of sorts in a certain area. If my wrist is a little sore

4.I will adjust the exercise to protect it.

5.I don’t do more than I can handle.

6.I do the exercises slowly, especially when I use free weights

7. I don’t stretch enough, but I know it is a good idea.

8.I wear protective gear like wrist supports or knee braces, when necessary.

9. I look ahead for danger. Like if I am running I look before I step.

I am sure there are more things to consider, but I can’t think of them right now. That’s it for now. Talk to you later.

Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Awareness is the key to staying injury free.