Archive for the ‘RDWC 2012’ Category

Well, you may have noticed that I haven’t been posting anything from the Roller Derby Workout Challenge.

That’s because I’m not following it anymore. It’s not that it’s a bad 8 week program, but well, I started out planning on following through to the end, but I wound up doing something different.

Basically, I’m doing what I should have been doing all along. Tracking everything I eat and all my exercise, and everything in moderation. RDWC ’12 was an amazing catalyst to where I am now. Joining My Fitness Pal was another wonderful thing I did, and through RDWC ’12 I have a whole bunch of new derby friends on that site. Everyday I get several comments encouraging me and giving me the push I need to keep going.

Yes, RDWC has fallen the way of the many diet programs I’ve tried over the years. Before, I felt bad when I’d drop whatever diet I was doing. I felt like I had failed at it. Even when I dropped 50 pounds on Atkins, not something to snub, I felt like I didn’t really follow through. This time, I don’t have that feeling of dread that accompanied every other time I quit. I think the reason I don’t have those feelings of failure is that I’m finally getting on track. I’m no longer sticking a band-aid over my cancer. I have been watching what I eat, exercising regularly, and slowly losing weight.

I’ve started to notice a significant drop in my energy level on days that I don’t get on the treadmill. I’ve started seeing food in the terms of calories and time on the treadmill. I see a really good brownie, the first thought is “that’s 45 minutes on the treadmill at 3.5mph.” I’ve put down several sweets because I realized how much they’d cost in treadmill time or because I could eat ahugebowl of oatmeal for the same calorie count (less in some cases) and be full a lot longer that with a few cookies or a brownie.

So, thanks, RDWC, for getting me on the right track, and, sorry I’m not sticking with it, but I seem to be doing ok on my own.

I’ll get stats posted today or tomorrow morning! I swear! I know I’ve been posting themway late, but I’ve got a new measuring tool. It’s the shiny new tool I can’t wait to use, it’s also digital, so it’s gong to bea lotmore accurate than the sewing measuring tape I’ve been rocking!

See y’all later!!

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BREAKFAST:
  1. 1 egg, 1 cup cooked oatmeal, ½ cup mixed berries mixed in
  2. 1 whole wheat pita, 1 scrambled egg, 1 ounce cheese, 1 ounce ham, ½ apple
  3. 1 whole wheat frozen waffle, 1 tsp butter, spread on all natural fruit jelly (no sugar added), 1 cup low fat milk
  4. Smoothie of your choice!!
  5. 1 whole wheat pita toasted, spread with all natural peanut butter and all natural fruit jelly, double latte or coffee with cream
  6. 1 egg fried in 1 tsp olive oil, 1 slice swiss cheese on 1 whole wheat English muffin
  7. ½ grapefruit, 2 scrambled eggs, 1 slice whole wheat bread with 1 tsp butter

 

LUNCH:
  1. 5 ounces lean ground beef browned, 1/4 cup corn kernels, 1 cup salsa, 1/2 cup cooked white kidney beans, 1 2/3 teaspoons olive oil, 9 Black olives, diced, 1 whole wheat tortilla
  2. 4 ounces grilled chicken, ½ cup red peppers, ½ cup onions, on a whole wheat tortilla
  3. 1 turkey burger, 1 slice of whole wheat bread, mayonnaise, 1 apple
  4. 4 ounces browned lean ground beef, 1/2 cup uncoocked whole wheat pasta, 1 cup tomato sauce, 1 cup broccoli sprinkle with parmesan cheese, ½ apple
  5. 2 corn tortillas, 3 ounces of seasoned ground meat (turkey or lean beef), 1 ounce cheese, ½ tomato, ¼ cup onion, chopped lettuce, 10 olives, splash of Tabasco
  6. 4 ounces of grilled chicken, 2 cups of spinach salad, 1 ounce gorgonzola cheese, 2 pieces of bacon (bacon bits), chopped carrots, sliced cucumber, olive oil and vinegar dressing
  7. 1 slice of rye bread, 3 ounces of pastrami, mayonnaise, 1 slice of swiss cheese

 

DINNER:

 

  1. 5 ounces of chicken fajita style, ½ cup onions, ½ cup red peppers, salsa, small scoop of lowfat sour cream or sprinkle of cheese, 1 whole wheat tortilla
  2. 1 medium sized baked pork chop, ½ sweet potato, 1 cup green beans, 1 ounces of dark chocolate
  3. Minestrone Soup, 1 cup whole wheat pasta, 5 ounces of ground turkey, tomato sauce, 1tbsp parmesan cheese
  4. 5 ounces of lean beef, ½ cup onions, ½ cup red peppers, ½ cup orange peppers, 1 egg stir fried in, 1 cup cooked brown rice
  5. 8 ounces of shrimp, ½ cup snow peas, ½ cup carrots, ½ cup red peppers, ½ cup green peppers, 1 cup cabbage, stir fried in olive oil seasoned with soy sauce, 1 cup cooked brown rice
  6. 4 ounces of turkey breast, roasted, 2 ½ cups chopped and steamed kale, Saute 1 tsp olive oil, garlic, and crushed red peppers, Add in the steamed kale and mix, 1 peach
  7. 5 ounces pork tenderloin, ½ cup unsweetened apple sauce, 1 cup brussels sprouts

 

SNACKS:
  1.  ½ ham and cheese sandwich, with mayonnaise, ½ pear
  2. 1 ounce turkey lunch meat, 1 cup strawberries, small handful of peanuts
  3. 1 string cheese , 1 cup mango
  4. 1 ounce grilled turkey breast, ½ cup of blueberries, small handful of cashews1
  5. ½ ounces of feta cheese, 1 cup diced tomato, 5 olives
  6. 1 sliced cucumber, ½ cup cottage cheese
  7. 1 slice of cheese, 1 cup strawberries
  8. ¼ cup cottage cheese, small handful of almonds

1. What is your favorite healthy snack?

  •  I’m a HUGE fan of homemade humus and carrots or a grapefruit with a Thomas light and high fiber english muffin spread with one of those laughing cow cheese wedges.

2.  Tell us the story of the first time you went roller skating.

  •  I remember being really little and my parents bought me a pair of those yellow and red Fisher Price skates that slid on over my shoes. I must have been about 5 years old. I dida lotof falling but had a lot fun.

3.  Make sure to thank your refs and nso’s this week at practice.  Name your ref staff here as a shout out!

  •  HA! I’m one of them! We got Tiger Woody, OC, AK State Trooper, CopsAhFeel, and, sadly, I’ve been MIA with my/hubs work schedules so I’m not sure what our newer ref’s derby names are.

4.  What is your most committed penalty?  How are you working on staying out of the box?

  •  I’m a Ref/NSO, don’t get many penalties that way.

5.  In light of the Oscars airing this Sunday post a pic of your fav derby movie!

  • I’d have to say Whip-it. I know it’s totally unrealistic, but you know what? If I had never watched it, I would have never looked into Derby.

RDWC ’12 Homework

Posted: February 21, 2012 in RDWC 2012, Updating

1. What has been the hardest thing about the challenge so far?

  • My three week bail out, like with every attemot. That’s why everyone else is doing week four right now and I’m re-setting week three.

2. Are you seeing any improvements on the track?

  • If I was skating, I’m sure I would be. Sadly, I’ve been off skates for far too long. I’ll be getting back on soon, though.

3. Who is the founder of your league?

  • Bad Lady!

4. What king of wheels to you skate on?

  • I’m tryin’ out the Zen’s right now. I’ve got my eye on a nice set of Heartless wheels though…..

5. Post a pic of your skates or your dream skates.

  • WordPress is being dumb and won’t let me upload a picture……I’ll try to do it later,

RDWC ’12 Workout Plan

Posted: February 21, 2012 in RDWC 2012, The Plan, Updating
Option One:
  • Roller Derby Practice

*If your practice isn’t hard enough to get you really covered in a sweat do the workout below

  • 1 minute of jumping jacks
  • 30 seconds rest
  • 20 pushups
  • 30 seconds rest
  • Repeat 5 times (10 times if you don’t have practice)

 

Option Two
  • Set your timer for 20 minutes
  • 10 REAL pushups
  • 10 bicycles (count them like we do in the video!)
  • 10 squats
  • 10 star jumps
  • Repeat this cycle of 10 for 20 full minutes.

Keep a count of how many rounds you get through in the 20 minutes. This should kill ladies. DON’T REST. If you do you cheat yourself out of the purpose of this workout. Go hard!

 

Option Three:
  • Roller Derby Workout Video
  • If do not have a video or have not received one yet please complete the following.
  • 20 squats
  • 60 second plank
  • 20 lunges right leg
  • 20 lunges left leg
  • 60 second plank
  • 20 pushups
  • 30 second plank
  • Repeat 5 times!

 

Option Four:
  • 10 burpees
  • 10 squats
  • 9 burpees
  • 9 squats
  • 8 burpees
  • 8 squats
  • then 7-6-5-4-3-2-1 burpees and squats Make Sense?

You start at ten of each and go down to one of each. Time yourself with no breaks. This kills but it is really great strength training and conditioning all in one package. You should be getting stronger and stronger everyday!

 

Option Five:
  • Roller Derby Practice

*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below.

  • 1 minute of jumping jacks
  • 30 seconds rest
  • 20 pushups
  • 30 seconds rest
  • Repeat 5 times (10 times if you don’t have practice)

 

Option Six:
  • Roller Derby Workout Video

If do not have a video or have not received one yet please complete the following.

  • 20 squats
  • 60 second plank
  • 20 lunges right leg
  • 20 lunges left leg
  • 60 second plank
  • 20 pushups
  • 30 second plank
  • Repeat 5 times!

 

Option Seven:
  • Take a day off of work out but not off the meal plan! Good job ladies!

RDWC ’12 Week Three Meal Plan

Posted: February 21, 2012 in RDWC 2012, Updating
Breakfast:
  1. 2 hard-boiled eggs, 1 cup strawberries, 1 turkey sausage patty
  2. 1 whole wheat pita, 1 scrambled egg, 1 ounce cheese, 1 ounce ham, ½ apple
  3. 1 whole wheat frozen waffle, 1 tsp butter, spread on all natural fruit jelly (no sugar added), 1 cup low-fat milk
  4. ¾ cup cottage cheese, ¼ of a cantaloupe cubed, 1 cup of strawberries, ½ cup grapes, small handful of almonds
  5. 1 egg, fried in 1 tsp olive oil, 1 slice swiss cheese, on 1 whole wheat English muffin
  6. 1 cup cooked oatmeal, ½ cup of sliced grapes, ½ cup cottage cheese, small handful of walnuts, spice with vanilla and cinnamon
  7. Smoothie, ½ banana, ½ cup plain yogurt, ½ cup strawberries, 1 turkey sausage
Lunch:
  1. 1 cup turkey chilli, 1 slice of whole wheat bread or 1 whole wheat roll
  2. 4 ounces grilled chicken, ½ cup red peppers, ½ cup onions, on a whole wheat tortilla
  3. 3 ounces turkey lunch meat, ½ cup lettuce, ½ cup tomatoes, mayonnaise, in 1 whole wheat pita
  4. 3 ounces of canned tuna, 3 tsp mayonnaise, 1 slice whole wheat bread, ½ apple
  5. 2 corn tortillas, 3 ounces of seasoned ground meat (turkey or lean beef), 1 ounce cheese, ½ tomato, ¼ cup onion, chopped lettuce, 10 olives
  6. 1 cup tomato soup, ½ roast beef sandwich, 1 pear
  7. 1 corn tortilla, 3 ounces of melted cheese, 3 tbsp of avocado or guacamole, jalapeno sliced, splash on some salsa, 1 orange
Dinner:
  1.  5 ounces of chicken fajita style, ½ cup onions, ½ cup red peppers, salsa, small scoop of low-fat sour cream or sprinkle of cheese, 1 whole wheat tortilla
  2. 5 ounce grilled chicken breast, grilled in olive oil, with 3 cups vegetable stir fry (no noodles!!), 1 ounce dark chocolate
  3. Minestrone Soup, 1 cup whole wheat pasta, 5 ounces of ground turkey, tomato sauce, 1 tbsp parmesan cheese
  4. 5 ounces of fresh grilled fish, 1 1/3 cups sautéed zucchini (your choice of herbs), Small salad with olive oil and vinegar dressing, 1 ounce dark chocolate
  5. 6 ounces of grilled salmon, 1 cup sautéed spinach, ½ cup whole grain rice (no white rice!!!)
  6. 4 ounces of turkey breast, roasted, 2 ½ cups chopped & steamed kale, Saute 1 tsp olive oil, garlic, and crushed red peppers, Add in the steamed kale and mix, 1 peach
  7. 5 ounces pork tenderloin, ½ cup unsweetened apple sauce, 1 cup brussels sprouts
 Snacks:
  1. 2 high fiber whole wheat crackers, 2 tbsp almond butter
  2. 1 ounce turkey lunch meat, 1 cup strawberries
  3. small handful of peanuts, 1 string cheese
  4. 1 cup mango, small handful of cashews
  5. 1 ½ ounces of feta cheese, 1 cup diced tomato, 5 olives
  6. 1 hard-boiled egg, ½ piece of whole wheat toast, spread with unsweetened natural peanut butter
  7. 1 cup strawberries, ¼ cup cottage cheese, small handful of almonds

Crap-ola

Posted: February 15, 2012 in Rambling, RDWC 2012, Stats, Updating

Sorry guys! Got super busy there and didn’t have time to blog.

Anyway, Stats:

I don’t have any numbers other than I lost 3.6 pound in over last week. So, that’s good.

Was too busy to copy over the meal plan and make up a shopping list for RDWC so I’ve just been focusing on not eating anything processed or prepared by someone other than me. Last week I got up every morning and worked out. This week, I did on Monday, but yesterday and today I Shut off my alarm and promptly fell back asleep. Not good. Gotta stop that. I will be getting up tomorrow morning. I’ve also not fully recorded everything I ate in MyFitnessPal (go to www.myfitnesspal.com and sign up. My user name is HeartlessHarlot) this week. Gotta get better about that. A big part of the problem is that I haven’t been leaving myself enough time to get shit together in the morning, so I’m not pre-tracking what I’m going to eat through the day.

Goals, are moving along. The biggest was not going into the store more that once a week. I did it. I went in last Tuesday and then yesterday. although, yesterday was just a milk run, so I will have to go in again, but really, just some fresh veggies and fruit is all I need.

I think on Saturday or Sunday I’m going to make up 5 breakfasts and 5 lunches, then it’s just grab and go every morning…We’ll see.

OH! I also forgot that I was supposed to be taking pictures of myself every week and posting them here. I’ll get on that for the next Stats update I do.

Later y’all!