Thursday, January 30, 2014

Day 2 - Losing 6 Pounds In 2 Weeks


Feeling good after day 1.  Celebrating the small successes help motivate you to stay the course.
"There are two possible outcomes: if the result confirms the hypothesis, then you've made a measurement. If the result is contrary to the hypothesis, then you've made a discovery". ~ Enrico Fermi
Here are my measurements for Day 2 of my 14 day weight loss journey using the 4 Keys to Successful Weight Management

DAY 2

Sustenance - fuel

Breakfast -1 Greek yogurt, Fage 0% peach
Snack -2 chocolate chip cookies (I gave blood. They were my reward ?)
Lunch -mujadara (2 cup serving)
Snack -veggie sticks (2 cups carrots, celery, cucumbers)
Dinner -1 slice Hungry Howie's cheese pizza
Snack -2 pieces dark chocolate

Sweat - exercise

30 minutes running (speed intervals)

30 Minute Run – LT’s Speed Intervals
Time
Tempo
Comments
5 min.
Casual run         (I start at 6 mph or a 10 min. mile)
This should be a comfortable pace.  You are jogging, but you can breathe easily through your nose.
2 min.
Increase speed 1 mph
This is Pace B
2 min.
Starting pace
Recover
2 min.
Pace B
 
1 min.
Increase speed 1 mph
This is Pace C
2 min.
Pace B
 
2 min.
Starting pace
 
2 min.
Pace B
 
1 min.
Pace C
 
1 min.
Increase speed 1 mph
This is Pace D
1 min.
Pace C
 
2 min.
Pace B
 
2 min.
Starting Pace
 
1 min
Pace B
 
1 min
Pace C
 
1 min
Pace D
 
2 min
Starting Pace
 
Cool down at a comfortable pace and then stretch

Sip - hydration

16  ounces green tea
8    ounces water
16 ounces coffee (bad)

Slumber - sleep

8 hours, pretty sound

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