Nikki-little update

I really thought that it hadn’t been so long since I posted a blog, but that’s probably because I’ve been posting weekly on  Nikkiinhighgear and not showing any love to my jillandnikkidowork followers/fans/bored friends at work who are reading anything they can find on facebook to pass the time.

I guess I should give a little bit of an update!

My last post was about my running goal for February.  I set a goal of running 115km in 28 days.  Totally reasonable since I run a lot, but I ran out of time! damn working too much in the shortest month of the year! I worked over 250 hours in 28 days so that put a damper on some of my running days when i was at work 24/7  BUT I did still manage to put in a sold 93.38km in February.  That being said I did workout 26 out of 28 days in February.  Some of those days I would only have time to put in 5km or I was only playing in my hockey games or snowboarding, which is why I didn’t get to finish my running goal.

Why was I working out so much?

I joined a group challenge on MyFitnessPal and I’m 6 weeks in and, get this, down 5lbs!!

this challenge is a zombie themed challenge (I’m sooooo, into Zombs right now- nerd alert)  where you’re given a story line to follow, get to pick the outcome each week of what you’re character does, which could result in them becoming a zombie.  Well my team is KILLING it.  We have come in 1st (out of 4 teams) 4 weeks and 2nd 2 weeks.  You are given a cardio goal, and 2 exercises goals to work on each week.

For example this weeks goals:

Food: Keep your calories in the “green” every day this week!
Water: Drink 8 cups of water a day.
Cardio: 200 minutes/ week
Strength: 270 Oblique Crunches on EACH side
Agility: 270 Seal Jumping Jacks (jump in, jump out = 1 rep)

So far this week I’ve put I haven’t been on track with my eating, but I always get in 12 cups of water.  I’m at 200 minutes of cardio, 540 crouches, and 810 jumping jacks.  and did I mention I’ve lost 5 lbs?!?!?!

This challenge really made me get my act together again, which has been super motivating and fun.  I am so close to reaching my goal weight of 140 lbs but now I am worried as my wedding dress has already been altered and my wedding is less than 3 weeks away! we leave for mexico on March 31st! My dress fits perfectly right now, so if I were to lose 1-2lbs more with this challenge that would be ok but I think I might have to wait until I’m back from Mexico to really get rid of those last 6 pounds I want gone.  I would hate to have to pull my dress up all night from being too “skinny” or would I????

I am planning on getting some updated pictures this weekend, but don’t hold your breath for me to post them 🙂 I’ll try to to do it asap.

 

Nikki's Stagette - March 9th, 2013

Just wanted to share a funny picture from my stagette. Bottom Right is my fav.

 

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Nikki-looking more like Rippa arms every day

I have had a fantastic week! You know when you’re so busy you don’t even get to see your husband to be (seriously hate the word fiance, dunno why but I hate calling Ryan that. I’m fine with Husband though.. soon enough) Ok so I seriously saw Ryan when I woke him up at 2pm on Thursday this week to give him a kiss goodbye, other wise I have been so busy, but it’s been great because I have been working on my weekly goals in between working both jobs and now coaching a jr. high basketball team.

Here’s how it went:

 1. Track all food on MFP and complete my entries-I never finish my entries after lunch. 

Mon-today I have done this! after I complete an entries it tells me if I continued to eat this way (good or bad) I would weigh so much in so many weeks.  Not sure how tonight’s dinner will go as it’s my work Xmas party but I’ll try to still guess at how many calories things are and put them in.  If not tomorrows a new day and I’ve done well the rest of this week.

2. Do 20 push-ups before bed (a day) home or work

Ok so I haven’t done my 20 push-ups a day before bed, but I’ve done 20 pushups a day during workouts.

3. fit in 4 work outs- Monday night (might have to be at 10pm), Tuesday morning, Wednesday morning, and Thursday morning.  I’m not counting the snowboarding I’m doing with work as a workout, it’s just extra, same with Ball Hockey.

I did it! Monday night was an hour and a half at home and I started it at 9pm! please hold back the applause.  It was a success because I do hate working out in the evening, but once I got going I wanted to keep going.

Tuesday morning I only had time for a 30 minute workout but I fit it in (at home- gotta love having the treadmill and weights and NIKE training, seriously kicks my butt every time)

Wednesday- I met up with Jill (yay we both made time even with our cray schedules) at the YMCA and we fit in a nice hour arm and cardio work out.  Showed Jill the sprint training I’ve been doing to get speedy for ball hockey!  Plus after this hour workout I went home and shovelled for 40 minutes… omg my arms were dead

Thursday- went to the gym after work (9am) and did 40 mis on the elliptical (my hip and calf have been bugging me again) and then just 20 on the treadmill cause I wanted to do my sprint training.  I had done weights mon-wed so I figured I’d just do my assisted pull ups and be done. 

Side not on the pull-ups- I downed the weight to 80lbs, meaning I was pulling up 70lbs of my own weight (I think I had it last set at 90 or 100 I’ll have to look back in my blogs/exercise notes) and SHITE was it so much harder.  I did 3 rounds of 10 reps, then 8, then 5.  Gah gotta keep at it, but pretty sure my work is paying off… no?

20121207-074034.jpg

looking more like Kelly Rippa arms booooya!

4. My MFP pal (that I have been doing the weekly challenges with) and I have come up with this weeks goal of fitting more fruit and veggies into our daily meals  so my goal is fitting in at least 8 servings a day.

I have been killing it on the fruit/veggie eating goal.  Salads, oranges for snacks, and omg can I tell you I feel fuller longer or that a little mandarin orange tides me over till i get home and cook dinner! Not that I didn’t know this but I had started to slack on how many f/v I was eating

so as long as I fit some working out in this weekend and don’t over do it at the 2 xmas parties I’m going to I’m thinking good things will happen on the scale! Happy Weekend!

Nikki-Working towards a pull up or toning up

Goal number 4 of mine is to do a pull up. Just one single pull up that is not done on the assisted pull up machine. So I’ve been doing some research about what exactly I need to focus my training on for that goal.  I don’t know if it’s possible, but I am going to make sure I am working at it.

Good news- kid at work who told me I had chicken wings decided today that I’ve been working out and my arms are no longer as flappy.  That’s weird considering he told me on FRIDAY my arms needed some work and I didn’t do any weight training this weekend.  another note of good news, 2 of the other kids at work were semi bored last night and started arm wrestling which turned into seeing who could do push ups of different kinds: elbows in, elevated feet etc.  One of my kids wants to start running with me, so when I’m double staffed or no other kids are home I think we might go out for a quick 30 minute run (he plays football, rugby and well has ADHD, so he’ll be good to run for ever) which is sweet as I’ll be chanting “I’m getting paid right now” every time I want to stop and walk.

I’m not going to weigh in on a weekly basis like I had been since that’s not the main focus of my goals, but I haven’t decided when.. every 2 weeks? once a month? guess I’ll figure it out soon.

What I am going to do is keep track of my push ups/pull ups and on a weekly basis report back about reps etc.  I wont tell you every last thing I’ve done but just numbers for the week. don’t want to completely bore everyone.

It was good and bad at the gym this morning.  I had just started my weight training after cardio, I was about done the first circuit when a trainer interrupted me to ask if I wanted to try this new Body Composition Scan.  It figures out your Total body Water, Body Fat etc… take a look below.

Basically to sum it up it told me it recommends that I lose 13.2 lbs (since it weighed me in at 153.7lbs) so that’s around what I’d like to lose which is alright.  I also need to do a few more reps on the left side of my body because the right is slightly stronger.

Finished off this scan and went back to my workout but I already felt like I had cooled down so I did one more circuit and called it quits, tomorrows another day at the gym.

Random lunch update:

Healthy lunch Chicken, tomato, spinach, homemade skinny dipping tzatziki, green onion and havarti cheese. About 480 Cals which is a bit more than I’d usually want for a wrap but I was not hungry this am so I didn’t eat breaky (which I don’t usually do!)

Here are a few of the articles I’ve found thus far in regards to pull-ups, if you’re interested.

You Can Progress to a Pull Up

Experience Life

Also found this video to work on my push up, since I want to be able to do 20 without being out of breath and tired, Like I used to when I was like 18

MizFitOnline

Nikki-Amazing Salmon dinner

I’ve been spending so much time in my kitchen I decided to try out at least one new recipe a day when I have days off. This week I made some things off of pinterest and out of The Looneyspoons Collections- Janet and Greta Podleskiare amazingly talented.  You can find a few of their recipes  featured on their site, I’ve also tried the Fee, Fie, Faux Fried Chicken and loved it as well (I even substituted skim milk instead of the buttermilk they called for and it was still great!)

   Also a big thanks given out to Megan for giving me this cookbookLooneyspoons_Cover(New) for a house-warming gift!

I’ve been on a major calorie counting streak and I’m really enjoying trying all these new and healthy recipes I’ve found.  I love cooking so I find it rewarding to cook soemthing that is healthy and delicous and that I can share!  

If you like Salmon you have to try this!

Salmon Cowell

Grilled salmon in an orange-ginger marinade

look at it marinading!

all you need is:

1/4cup orange juice

1/4 cup hoisin sauce

1tbsp reduced-sodium soy sauce

1tbsp grated gingerroot

1tsp grated orange zest

Pinch crushed red pepper flakes

4 boneless skinless salmon fillets

-Mixed all those ingredients and then pour on the salmon to marinade for at least minutes (I did mine all day)

Grill then 3-4 minutes each side on the bbq or if your bbq runs out of propane like mine did broil them 4 inches away for 8 minutes.

Per serving:

calories:253,  Total fat: 9.4 g (1.5 g saturated), Protein 29 g,

 Carbohydrate 11 g, Fiber 0.5 g, Cholesterol 78 g, sodium 358 g

This was probably my most favourite salmon of all time, and I love a good teriyaki salmon.  I also made sweet potato fries and coconut rice out of the cookbook and both were amazing as well!

Nikki-Reflecting

I’ve been reading back through my blogs the past little while just to see what the difference was when I started this journey and where I am now.  Some things I was looking for:  What my motivation was like when I started, if I’m lacking it now. Weighing in, tracking food, new exercises etc.

Something has changed for me.  I still love to get a good work out in, though I have days where I do not want to go to the gym.  I still enjoying cooking and eating healthy meals but I’ve been slacking a bit lately and taking the easy .  I haven’t even weighed myself in 2 weeks, I used to do it weekly to update the blog.    I haven’t even taken pictures of myself .  I’m still maintaining my weight (since the final weighing in Nov, so for 5 months now) but since winter has hit I have been less motivated than I was all summer.   I need to figure out how to get that same motivation that I feel in the summer, all year-long since I have goals that I want to achieve.

Here’s a few ideas I’ve brainstormed up and am going to put into place (or back into place) starting this week

  • get up and head straight to they gym
  • pack  weekly snacks in easy to grab containers
  • plan out meals weekly
  • buy new workout clothes (fun to show them off, right?)
  • take weekly photos
  • new target outfit
  • sign up for spring rec team (I’ve wanted to play ultimate on a team for years)
  • plan weekly runs with Jill, Aline, and whoever else wants to come
  • get the broken treadmill out of the house, get the new one in and set up at home work out area
  • give myself the rewards I was working towards
  • Meet friends at the gym and put them through the workouts my trainer Danielle taught me 🙂
  • Plan out monthly meals
  • Shop after eating so I’m not interested in grabbing extra snacks
  • Plan healthy meals on my weekly girls dinner night (we’ve been cooking at home instead of going out)

Currently with how I’m feeling about everything, I do not think that I will reach my 140 lbs goal by the end of March, As of January 27 2012 my goals are:

1) Reach my goal weigh to of 140 pounds by March 30 2012

2) To sign up and start training for a 10km run and if possible a 100km bike event –I would like to be able to run the 10km run in less than an hour, and I just want to finish the entire bike event since I didn’t finish last year.

3) To continue to work out 5 times a week, follow-up with Doctors appointments, Physio and do everything that I can to ensure I have healthy body. 

I’m going to change my first goal to

1) Reach a weight of 146 pounds by March 30 2012. I think I can manage that and then set a new goal after that.  I don’t know what I’m currently weighing in at, between 150-153 last time I checked so that’s about 2 lbs a week for the next 3 weeks.  I will weigh in this FRIDAY like I said I would be doing!

my other goals I’m meeting so I’ll reassess them once March is up.  I’ve got a new smoothy receipe I’m making tomorrow so if I love it, I will post it since I’ve been slacking at my reciepes to share.

Nikki-New week, new recipe!

Whoops my I dropped something on my keyboard and this post published before it was supposed to! So here’s the real thing!

I’ve had a good week so far, got a good ass kicking at training and have been eating pretty good except for a birthday dinner with Megan.  My trainer asked what diet food was at the Canadian Brewhouse, I told her Light Beer. 

On Sunday I made a new meal for my roomie Orion and myself, since Ryan doesn’t like fish I don’t eat it as often as I’d like.  I found this recipe in a Biggest Loser newsletter, it’s from Curtis Stone.  Can’t believe how quick, easy and delicious it is!

Baked Cod with Asparagus

 

 

 

 

4 oz cod filet

1/2 bunch asparagus

1 bunch scallions

1 tsp Parmesan cheese grated

1 lemon

Pepper

Garlic powder

dill (preferably fresh)

Cooking spray

Preheat oven to  400.  Spray baking dish with cooking spray.  place scallions on bottom of dish, making a bed for the cod. Season cod with 1/4 tsp of garlic powder, 1/4  lemon juice, 1/8 tsp pepper, sprig of dill.  Tent baking dish with foil.Place asparagus in baking dish and spray with cooking spray.  Season with 1/4 tsp of garlic powder, 1tsp parmesan, 1/4 lemon juice, 1/8 tsp black pepper.Place both dishes in oven and bake 7 minutes.In meantime, slice the other half of the lemon and caramelize the slices in a pan. 

Remove asparagus from oven, remove tent form cod and bake another 3 minutes.To plate, place cod on plate and top with fresh dill and a caramelized lemon wheel. Place asparagus on plate and sprinkle with remainder of parmesan.

Calories 170

This meal was so good I can’t wait to make it again.  It’s so simple I wont forget how to make it either.  Well here’s to healthy eating and working out this week, weighing in on friday!

Nikki-I want to be more helpful

I’ve had a hard time blogging as of lately.  Some days I feel as though I have endless accomplishments to speak about, other days I feel like I’m complaining  about all the struggles and then there  are the days it’s just the same old I worked on my goals blah blah blah… I appreciate everyone who reads my posts regardless of what I talk about but I wonder if I could be of more help to others by posting more links of recipes, workouts and general nutritional facts I’ve used to get me where I am.  So I’ve decided I’m going to start sharing where I find some of these exercises.   I haven’t been as diligent as I was before we moved, but working out while watching TV is one the biggest factors to my weight loss success.  This quick arm exercise is one of the things I do in front of the TV.   

A few quick arm exercises or ab work even just during commercials has really helped.  I have found that if I get up during a commercial, I tend to just stay up and work out throughout the show.  How hard is it really to do some wall sits, squats, push ups, crunches or jumping jacks in your own living room?  Those are all easy, FREE activities that you don’t even need weights to do! 

 I am dying to set up the treadmill (although I am still worried it won’t work, please cross your fingers for me) I miss running outside, and although there have been many nice days so far this winter to run outside I’ve been a chicken, only going once! I do run when I go to the gym but some snowy/cold/windy days you don’t want to leave your house! Plus there are days where things just get to hectic so it’s just easier to do an at home work out.   I love the amount I sweat when I run.  If exercise and I don’t sweat like I do when I run, I don’t feel like I’ve  good workout.  Does anyone else feel like that about any type of activity?

I want to talk about some of what I’ve been eating…  I have come up with my own take on a Cobb Salad, which is shown on the left.  Not much for presentation, I’m not the chef of the family my brother is.  But Damn do I LOVE this salad.  I seriously eat it at least 3 times a week because it’s so quick, easy, yummy and low in calories! here’s what’s in it:

2 cups romaine lettuce, 1 hard-boiled egg, 1/2 cup red pepper, 1/2 cup of cucumber, 1/2 cup tomato, 1/2 an avocado, 2.5 oz of chicken breast, and 2 tbsp of low-fat italian dressing.  I grated 2 baby carrots on top of this salad.  On myfitnesspal account it tracked this salad at about 320 calories.  I am filled for the afternoon when I eat this.

 Hopefully that is some helpful information for some of you!