QuinTesSenTialLy ME

Where did you go??

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 05 Sep 2013 16:04:00 +0000

If you could take 3 months off from your current life and do anything in the world, what would you do?

I would travel. I have not been to many place in my life so I have tons of places I want to go. I would take a cooking class in each place that I go, because I love to cook. Immerse myself in the culture. It would be amazing! I may or may not let my BF come along. But my dog for sure! Here is where I would go:

Venice, Italy

A Fairy Pool, Scotland

Stepping Stones, Ireland

Bora Bora

Maldives

Where I'm From

noreply@blogger.com (QuinTesSenTialLy ME) — Wed, 04 Sep 2013 13:57:00 +0000

So I am trying something new- Blogtember - post ideas for everyday of the month of September. A challenge to blog more regularly. The past couple of weeks, have been good. Same old same old. I got in 3 runs last week, and on Monday ran 5 miles (instead of 6) were I happened to fall at mile 1.5. Just so you know, I have fallen in 2 races, just because, not tripped on my feet or cracks, just a twist of the ankle and down I go. I also fall during my trainings, so Klutz alert. I will see what I can do this week.

Wednesday: 3.5 miles
Thursday: 6 X 400 5K pace
Friday: 3 miles
Saturday:
Sunday: 5K Race

Describe where or what you come from. The people, the places, and/or the factors that make up who you are.

Here is my family.

I come from an average family from Pennsylvania. My parents met in college and got married in 1977. They met at the University of Rhode Island, where they were in a program for the African American students at their school. They had my sister in 1979, I was born in 1982 and they had my brother in 1988. I say that they could have stopped with me, but hey I guess they wanted a boy.

In 1988, my maternal grandmother came to live with us and help my parents out. We always had an adult around the house, and unfortunately I did not appreciate having a grandparent live with us until I moved away to college. My grandmother was amazing in that she never finished high school and fully expected to live with her parents for all her life, until she met my grandfather in her early 30s. For her generation, she got married later in life, but still managed to have 3 children.

We grew up with the expectation to do well and succeed. My parents showed a united front with us and I cannot remember them ever fighting in front of us. My childhood was ideal, I would say. I was lucky enough to have two parents who worked hard and cared for us. We were raised to believe that we could do anything that we put our minds too and they trusted us enough to let us make mistakes and learn from them. My parents instilled in us importance of working hard and let us make our own choices in life. I truly believe that my parents shaped who I am today and I am better for having them by my side.

Losing It and accepting limits

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 22 Aug 2013 15:38:00 +0000

Hola party people...Holla at ur gurl!

Yesterday, I stepped on my frenemy the scale. She read 196.6. She may be my new best friend because that is 2 more lbs down. That is a total loss of 10 lbs. Milestone met and savoring the moment.

via

If you read this little space in the ether on Monday, you know I worked out all of 2 times last week, but my eating was on par. I am currently broken up with MyfitnessPal and am just doing my own thing. Not counting macros, not counting calories, just eating clean. Not worrying about what the scale is going to read and living life out loud.

As of today, I have worked out once - combining 2 of my runs into one last night. I rocked 3 miles and 1.25 miles of speed work. By taking time off, my endurance has gone down and I have slowed down. Progress not perfection.

I realized that I am setting the bar too high with training and strength. I cannot go from 2 workouts to 6 workouts in a week. I read a lot of blogs and I see all my ladies rockin it at the gym and I want to be that dedicated. Right now I am not, so I am not going to beat myself up. I have not started Ripped in 30. I may or may not get in 3 more runs this week, and I am okay with that.

TODAY is the DAY I stop trying to act like someone maintaining their weight, who has worked up to working out 5 - 6 days a week (and loves/hates it) and start acting like the recommitted person I am. I am going to make it and if I do not pressure myself to be perfect, than I think I can succeed. One day at a time. One step at a time. One moment at a time. CHANGE YOUR MIND CHANGE YOUR BODY!

That's it for today.

Motivate Me!

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Weekend Recap + Weekly Goals

noreply@blogger.com (QuinTesSenTialLy ME) — Mon, 19 Aug 2013 17:37:00 +0000

Hello There:

So this weekend I had the opportunity to do nothing. Absolutely not a thing. My boyfriend was away at a Bachelor Party Weekend, and I had the pleasure of giving myself a gel manicure on Friday and watching the entire season of Orange is the New Black on Netflix. I may or may not have had cereal for dinner and cookies!

On Saturday, woke up at maybe 11am and went for a 4 miles walk/run. It was so bad it is hard to mention. Then I took a nap. I woke up and started watching Hunted, which is a Max Series. I decided to make meatballs and sauce using Ida Garten's recipe. It was easy and delicious, plus I knew I did not want to make dinner on Sunday.

Sunday, I went to brunch and had a delicious tasting menu and interesting conversation with a lovely lady I just met. I took another nap, then the boyfriend came home and it was back to normal. Sunday dinner and Game of Thrones. We are now on season 3. I already read the books and have to remind myself not to answer his questions because it spoils it!

Weekly Goals Recap and This weeks Goals:

Monday: Ripped in 30/ rest

Tuesday: RI30 + 3.5 mile run/ 2.48 mile walk

Wednesday: RI30 + 35 minute tempo run/ rest

Thursday: RI30 + 3 mile run/ rest

Friday: RI30/ rest

Saturday: RI30 + 3 miles @ pace/ rest

Sunday: RI30 + 6 mile run/ 4 miles of torture

As you can see, I did nothing last week. I was not feeling motivated at all. I am trying to come to grips with the slow progress that I make and it is discouraging. But that being said I am restarting my Army 10 miler training today. It is 9 weeks away. My goal is to do better than I did last year. That is it.

Monday: Ripped in 30

Tuesday: RI30 + 3 mile run

Wednesday: RI30 + 5X400 @ 5K pace

Thursday: RI30 + 3 mile run

Friday: RI30

Saturday: RI30 + 3 mile run

Sunday: RI30 + 5 mile run

Motivate Me!

I'm Back and better than ever!

noreply@blogger.com (QuinTesSenTialLy ME) — Mon, 12 Aug 2013 18:17:00 +0000

Extra Extra Read All About It!

If you haven't realized, I struggle. I am always searching for the next best thing.

I want to lose this extra weight for good.

I have the desire. Do I have the drive?

Yes and No.

I just try.

Every damn day.

To want it.

I can taste success!

I am succeeding. Slowly, but surely.

My weight today: 198.4.

I lose slow. BUT I Lose. And that is success and all I can ask for.

Weekly Goals:

Monday: Ripped in 30

Tuesday: RI30 + 3.5 mile run

Wednesday: RI30 + 35 minute tempo run

Thursday: RI30 + 3 mile run

Friday: RI30

Saturday: RI30 + 3 miles @ pace

Sunday: RI30 + 6 mile run

Motivate Me!

http://media-cache-ec0.pinimg.com/736x/3d/bf/c2/3dbfc2b0b971d51873600d0c0f6bf574.jpg

noreply@blogger.com (QuinTesSenTialLy ME) — Tue, 06 Aug 2013 11:47:00 +0000

I got back from vacation last week and immediately came down with something. Grr! Got to love the crazy bugs going around this summer. I be back soon, Promise!

5 on Friday

noreply@blogger.com (QuinTesSenTialLy ME) — Fri, 26 Jul 2013 15:08:00 +0000

Today I am linking up with Darci for 5 on Friday. Here we go. Five things I am looking forward to this next week.

1. I am going to Myrtle Beach for the first time. I have been to FL already this summer, but this is truly the first vacation where the plan is to lay on the beach and do nothing.

2. It is a all girls trip. All I can think about is the Little Rascals and the NO BOYS ALLOWED club. Oh alfalfa.

3. I am kind of looking forward to getting away from the BF. Living with a boy is tough.

4. I don't have to plan one aspect of this trip. My girls have it covered.

5. Did I mention we only have to pay 13 dollars for 3 nights/4days. Got to love parents with condos!

Motivate Me!

Weight In Wednesday

noreply@blogger.com (QuinTesSenTialLy ME) — Wed, 24 Jul 2013 18:08:00 +0000

Hey everyone! Hope your having a lovely hump day!

I for one am having a good day. I weighted in today at 199.6. I am out of the 200s for good. Yippee!. I am working with Ashley for the last 2 months and have lost 6.8 lbs since starting. It may not be munch but it is something. I am still getting into the habit of working out, but with training for the 10 miler started, I am well on my way to a successful next few months.

I am having to get used to this slow pace of weight loss. This is not a crash diet, it is a lifestyle change. I am trying to be positive and it is hard at times. Slow is slow, and not seeing a change in measurements is frustrating. One day, one step at a time.

Motivate Me!

Week recap & This week's schedule

noreply@blogger.com (QuinTesSenTialLy ME) — Tue, 23 Jul 2013 17:17:00 +0000

So last week was so-so.

Workouts ~~this~~ last Week:
Monday: 20 minutes Stairmill + Shoulders & Back - Done
Tuesday: 3 Mile Run - Done
Wednesday: 30 minute Tempo Run + Legs - 30 min tempo done - kicked my butt so bad i skipped legs
Thursday: 3 Mile Run + Chest & Arms - rest day
Friday: 3 Mile Run at Pace (6.3 on the treadmill) - rest day
Saturday: 6 Mile Run- attempted finished 3 miles in 35 minutes (faster than Monday but not up to pace yet)
Sunday - Travel Day/ Rest

As you can see no long run last week. I definitely tried to cram too much into my schedule with a birthday and a wedding this weekend. I got discouraged after my tempo run. It was much more difficult than I anticipated and I could not keep pace. I need to use those moments to push myself to the next level the next day.

Workouts this week:
Monday - Rest day
Tuesday- 3.5 mile run + full body weight routine at home
Wednesday - 6 X 400s at 5K pace + Legs
Thursday - 3 mile run + Arms and Chest
Friday - Rest
Saturday - 5 K Race
Sunday - Rest or Yoga

Motivate Me!

I workout!

noreply@blogger.com (QuinTesSenTialLy ME) — Wed, 17 Jul 2013 15:02:00 +0000

Today, I am going to link up with Skinny Meg for Work Out Wednesday and the ladies for Weigh In Wednesday. My workout of the day is going to be fun! When I say fun, I actually mean hard and by hard I mean crazy. (Shameless Plug...check out my new Workouts tab to see what I am doing at the gym!)

I am completing my first Tempo run for my Army 10 training. It looks like this.

The key to a good tempo run, (I am learning) is that it builds up to a peak in the middle then works its way back down. I have pace issues when running outside, so I am completing all speed work and Tempo runs on a treadmill at the Gym, but to do this outside, you would need to run slow in the beginning of your run, then speed up in the middle and slow back down at the end. The beauty is that this can be a hard or as easy as you want. I have run as fast as 8.0 on the treadmill for a minute, but have never run an entire time at consistent high speed, so this will be a challenge.

For strength, I am doing this:

My favorite days are Leg days, and I love a good squat. This is a Pyramid workout so you add more weights with each set, with the last set being really hard (ie u can only lift for a few reps). We will see if I can walk tomorrow.

Last week I kicked up my running a bit. I was hoping for a big loss, but all I got was 0.2 lbs. A loss is a loss, but it still is disappointing. Maybe next week I will see the 100s again.

Schedules...Got to Love them

noreply@blogger.com (QuinTesSenTialLy ME) — Tue, 16 Jul 2013 03:10:00 +0000

Good Day, Good Day!

So I am entering week two of training for the Army 10 miler. I am loving the variety of this schedule, let me tell you. Speed workouts are fun and they are adding variety into my workouts. Anyway, I only missed one run Saturday, due to the Kitchen Table Debacle, which we shall never discuss. Needless to say, I still do not have a dining room table and we still are not all move into the new townhouse. Trials of the Poor and Shameless.

Anyway, the weekend was a bust, besides my 5 mile run/walk yesterday.

1. Never run without water in the middle of a hot day.

2. Just don't do it. You may feel like calling your boyfriend 3.5 miles in when you stop for water at Giant realizing they have no water fountain and you have no cash. Maybe. Just sayin'.

Workouts this Week:
Monday: 20 minutes Stairmill + Shoulders & Back
Tuesday: 3 Mile Run
Wednesday: 30 minute Tempo Run + Legs
Thursday: 3 Mile Run + Chest & Arms
Friday: 3 Mile Run at Pace (6.3 on the treadmill)
Saturday: 6 Mile Run

I am forgoing a rest day until Sunday this week. Jay's birthday is on Friday and I am driving to Atlantic City for one of my sorority sister's weddings on Saturday. Busy Busy but I need to get this in. Part of making a lifestyle change and what not. On that note I have two things I use for accountability, a calendar and a journal where I log my workouts and progress. So far these are good motivation tools for me. (Plus I get to use colored pens)

You have notices I added two new pages....Blogs I Love and Workouts. Check them out to see some of the things I do at the gym and what I read.

Hope your week is fabulous!

Love,

QuinTesSenTialLy ME

Weigh-In Wednesday...

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 11 Jul 2013 17:56:00 +0000

a day late and a dollar short. Holla at ur girl!

So I am on month two of this Macro plan and I have lost 6 lbs so far. This is the week that I get back under 200 lbs for the last time in my life. I don't ever want to see that number again. No bueno. Anyway, for being on this plan for 6 weeks, I have found that it is tough. My body holds on the lbs like no other and I cannot lose weight quickly.

This is going to be a slow and steady kind of process. But I am working with it what I have. My exercise is consistent and I am seeing results. My pant may even being a bit loser. Maybe.

I know last we spoke of running I was going to do the C25K for speed. Well, that sh*t ain't challenging no more. I did Day 1 Week 1 and felt really really bored. I decided to start the Hal Higdon Intermediate Half Marathon training plan. This will get my ready for the Army 10 Miler in October and it incorporates speed work into in. Following in the foot steps of Mrs. ElleNoel. She is one smart lady and her results are awesome. Anyway, I am looking forward to the day when I can say, 60 pounds lost forever. But taking it one pound at a time.

Love,

QuinTesSenTialLy ME

I'm going to Disney World

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 11 Jul 2013 14:55:00 +0000

...or how to spend a ridiculous amount of money in a child focus part of the world without having any children. WHOMP!

So my boyfriend's older brother got married at Disney World, in their gorgeous wedding pavilion. The entire thing was gorgeous and we had a wonderful time at the wedding. It definitely reaffirmed our belief in a destination wedding all the way (I am so glad we are on the same page about that!). Small ceremony, nice beach, and only guest who really want to be there (or need a vacation).

This photo of Montego Bay is courtesy of TripAdvisor

We spent 2 days on wedding stuff, since the boyfriend was part of the ceremony, and the other 3 days doing our own thing. Let me tell you about our own thing.

On Thursday night we went to see La NouBa which is the permanent Cirque Du Soleli Show that is in Disney. We went to the 9 PM show and it was very good, but after an early start to the day and driving for another hour to Cocoa Beach, because if you are in FL then you have to at least touch the sand and see the beach, even if rain is beating at the back door, driving back, checking into the hotel and getting the bus to Downtown Disney, we were exhausted. I nodded off when the fly people started their portion. We hopped into the bar to watch the end of the NBA playoffs, then walked back to were we were dropped off, only to be told the buses load from where we just came from. Whomp! Disney does a great job with general schedules, but they need a little more details surrounding transportation.

source

Friday and Saturday was wedding galore. Lots of new family members met and names already forgotten. The bride and groom were lovely and the wedding cake was on point. It was a Puerto Rican/Jordanian wedding, so the music was ethnic and cultural with a nice mix of your standards. Hello Cupid Shuffle!

Sunday we wrapped with the family in the morning and my boyfriend breathed easy and truly began to enjoy the vacation part of our trip. We went to Animal Kingdom and saw a giraffe in flight (amazing). And went to Epcot. The German beargarten was our food of choice, and he was in heaven. The soup was amazing and I had a salad with every meal.

Monday we woke and made our way to Magic Kingdom...at lunchtime, in 90 degree weather. We don't have kids yet and we were surrounded by the little angels who where very hungry and very cranky. Everywhere we turned we saw or heard a crying baby. And I would be crying to, if I had to wait in line for over 90 minutes for a ride. We went on one ride, grabbed lunch and got the hell out of dodge. We went back to the resort and laid poolside until dinner. I got tan and sunburn! Good times. Off to dinner in Downtown Disney, we were looking for some live music at the house of blues but that is only on Friday and Saturday. We made the most of it. After walking around for a bit we decided to jump on the bus back to the resort then the monorail back to Magic Kingdom. We arrived right as the evening fireworks were wrapping up. And we went on every ride we wanted to with little to no wait, since everyone was leaving. I don't do roller coasters, but I made sure my boyfriend went on Space Mountain. It was the last ride of the trip for him and he wanted to go on again but the park was closed. I am glad he enjoyed it since I made him go on the Winnie the Pooh ride. HAHA!

Tuesday we woke up and were on our way back to Washington, DC. Surprisingly enough, it was hotter here then it was in FL. Overall, the trip was great. It was a good time, but for my frugal self it was over priced. I would definitely stay off resort if I was going with a family so you could save on food costs. Bring your own water and Pepsi products, as it is all about Coke there and everything is $3 a bottle. Needless to say I did not get in my 128 oz a day. Going to Disney as an adult was eye opening and I would take my kids there when they were at an age where they could enjoy it. We did not go to Universal Studios, so that is still on our list of must dos.

Love,

QuinTesSenTialLy ME

On Turning 31

noreply@blogger.com (QuinTesSenTialLy ME) — Mon, 01 Jul 2013 19:27:00 +0000

Hello party people ~

I turned 31 yesterday and wanted to share a few highlights (and lowlights) of the day.

1. Waking up and having my boyfriend suggest we drive 3 hours to my parents house to pick up my dog who has been on vacation there for over a month! (Highlight!)

2. Getting stuck in traffic and having said boyfriend flip out about traffic for 40% of the ride. Then getting stuck at the last rest stop before my parents house and needing a jump (which he insisted was a messed up engine coil). - Lowlight - it is actually funny today. Yesterday not so much!

3. Having a Birthday Cinnabon treat because we were stuck at the rest station and realizing that it is not as good as you remember as a kid. Highlight because I have no desire to eat them, Lowlight cause it just is not worth the calories (who am I!)

4. Calling my parents house telling them how awful they are for not calling me first thing in the morning to wish me a happy birthday, while walking through the front door and seeing the smile on their faces! - You guessed it BEST MOMENT EVER.

5. Being asked what I wished for by my nieces and nephew, who came to visit while I was visiting conveniently, and before I could say none of your business, the 5 year old saying in his little boy voice with the slightest of lisps " I know what you wished for...A nice sparkly RING." Everyone burst out laughing as I said, "You have to talk to him about that" (him of course being my boyfriend.) HAHA! Highlight.

As usual I did not take any pictures of the day, but all in all it was by far the best birthday!

Love,

QuinTesSenTialLy ME

My Vacation in Photos

noreply@blogger.com (QuinTesSenTialLy ME) — Fri, 28 Jun 2013 16:34:00 +0000

No energy to think of a post so here is my vacation in photos. Great times. Be back soon with an update. And I managed to lose weight. Woot Woot!

Another Day Another Dollar....What!

noreply@blogger.com (QuinTesSenTialLy ME) — Tue, 18 Jun 2013 16:15:00 +0000

Wow! A week goes by ever so quickly. I have been kind of MIA because I am super frustrated! As you know, my weight dropped almost everyday when I started my Macro plan and I was almost back under 200 lbs. Then, I have my high carb day and my first weigh in two days later: 204. and the scale has been stuck there ever since. Whomp Whomp. I am super discouraged and trying to continue on hoping that something will budge. Persistence is key.

On that fun note, I decided to work on a running goal I have had for a while. Trying to sub 30 minutes in a 5K. My times are anywhere between 32 minutes and 35 minutes so hitting 29:59 is the goal. I think I am going to try the couch to 5K for speed! So sprints and jogging. The thing is, I have never been able to run for an entire race without stopping. Well one year for the Army 10 miler, but that is it. It is a mental thing. Anyway, for speed I an going to train on the treadmill following this version of the C25K.

Week	Workout 1	Workout 2	Workout 3
1	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk
2	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk
3	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk
4	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk
5	00:00-5:00: Warmup walk 5:00-10:00: Run 10:00-13:00: Walk 13:00-18:00: Run 18:00-21:00: Walk 21:00-26:00: Run 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-13:00: Run 13:00-18:00: Walk 18:00-26:00: Run 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-25:00: Run 25:00-30:00: Cooldown Walk
6	00:00-5:00: Warmup walk 5:00-10:00: Run 10:00-13:00: Walk 13:00-21:00: Run 21:00-24:00: Walk 24:00-29:00: Run 29:00-34:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-15:00: Run 15:00-18:00: Walk 18:00-28:00: Run 28:00-33:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk
7	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk
8	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk
9	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk

Should be a good time. This means I am putting my marathon training on hold, for the next 9 weeks, and my nutritionist told me to switch up steady state running anyway. 2 birds 1 stone. Wish me luck!

Oh and I'm going to Disney world! For reals, for a wedding on Saturday. So exciting.

Love,

QuinTesSenTialLy ME

Weight-In + 5 random facts you did not know about me

noreply@blogger.com (QuinTesSenTialLy ME) — Fri, 07 Jun 2013 15:55:00 +0000

This is how I feel right now.

My nieces and nephew are visiting my new home and I totally did nothing this week while J was away. Meaning I have yet to unpack all the boxes and we have been there for over a month. OMG! Freak out in the making.

On a brighter note, I started my Macros plan from Ashley on Monday and as of yesterday, wait for it....down 3 lbs. This sh*t works people! Go get you some of that knowledge!

I am never hungry and it is supper easy for my OCD brain to figure out the macros. It is numbers and I kinda like it. WHAT! I think it was a combo of actually precisely measuring everything and getting in more calories. On the down side, I did not complete all my exercise this week. Legs and stair climber today. Shoulders and a HIIT work out tomorrow and another cardio session on Sunday. This because I did not wake up early and hit the gym like I supposed to.

5 Random Things About Me

1. I cannot spell for the life of me. Not a single word. Thank the lord for spell check.

2. My grandmother lived with our family for 12 yrs. I did not appreciate her presence until my freshman year of college when I wrote a paper called Her Story. I told the story of my grandmother's life and was truly changed. She passed away the following year.

3. I met my boyfriend (J) online. We have been dating for almost 2.5 yrs and it is amazing.

4. I went to school for my MBA and graduated in Feb 2012. I can't find a job in my desired field and I have been thinking that this may be the worst financial investment I made.

5. I am overly optimistic about life. I think one day it will be truly AWESOME!

That's it for now party people.

Love,

QuinTesSenTialLy ME

First day on Macros and Weekly Goals

noreply@blogger.com (QuinTesSenTialLy ME) — Mon, 03 Jun 2013 19:40:00 +0000

Helllloooo.

I did it.

YES!

Go ME!

"What did she do?" you ask.

I emailed Ashley Leahy and received my Macro Plan. To be honest, I reached out a few weeks ago and then let the email sit in my inbox for a week. Really, I just needed to decide to commit to something and go for it. I did just that and today is day one of macros! I wrote about my research in the last post and honestly, it is refreshing to have someone help me figure out what is right for me specifically. She is going to be my fat loss savor!

Anyway, Sunday was spent meal planning and prepping. Being the novice I am, I totally skipped taking pictures. I went out a brought a new food scale and prepped breakfast, lunch and dinner for the week. Go me! I am excited to try this out and will let you know my progress.

This week's goals are super easy peezy.

Follow macros plan with no cheats for the next 30 days.
2 30 minute cardio sessions and 2 10-15 HITT sessions this week.
Start the Live Fit weight training program and lift 4 days this week.
Drink 1 gallon of water a day. That is 8 cups or 128 oz.

Boom! Done!

Love,

QuinTesSenTialLy ME

Research Research Research

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 30 May 2013 15:01:00 +0000

Good Day Party People,

In 7th grade I had to write my first research paper for English class. It was supposed to be 2 - 3 pages and I turned in a 10 page paper with quotes about Maya Angelou. Thus begun my love affair with writing research papers. I was the one with 10 sources, when you only needed 5, 15 pages when you only needed 10, 1.5 spacing, when the teacher asked for 2. Nevertheless, I found a love for searching out facts.

The last two weeks, I have been researching macronutrients and fat loss. I am trying to figure out the science behind a healthy diet, building muscle and losing fat. As most dieters know, when you lose weight you also risk losing muscle mass, which is why it is important to incorporate strength training into any fitness program. Ladies should not be afraid to lift weight and heavy ones at that. This is coming from the girl who never liked the weight area of the gym. I had to hire a personal trainer for a year to get me over there and still did not venture in unless she was with me.

Anyway, when it comes to figuring out what works for me focusing on macronutrients (proteins, fats, and carbs), I started at bodybuilding.com, moved to YouTube, and found articles online. All the information is conflicting and everyone's bottomline is that you need to test out different ratios to determine what works best for your body. Whomp Whomp! Whose got time for that.

Basically, for myself, I need to eat (wait for it) 250 grams of protein, 46 grams of fat, and 96.5 grams of carbs. This is because I am considered endomorphic, which means I have a hard time losing weight. to lose 2 lbs per week, (80%, 20% cardio) I would need to cut 800 calories from my baseline need (which is the amount of calories you need to eat to maintain your current weight) and burn 350 calories doing cardio exercise 4 times a week. There was math involved and I was pretty happy about that. This has me eating 1800 calories a day. I currently eat between 1200 - 1400. You have to eat to lose, and when you choose the right ratio of foods, scientifically, it should work. Here's to the beginning of trial an error.

Love,

QuinTesSenTialLy ME

This week in review

noreply@blogger.com (QuinTesSenTialLy ME) — Fri, 24 May 2013 16:15:00 +0000

This week was a busy one. I baked (but had one of each thing) and partied and chaperoned and gymed it up.

I have been seriously thinking about diet and fitness this week. I think I have the fitness portion down. I just need the commitment to the program I am following. The diet is where I struggle. I am not outrageous with my eating. I eat fairly clean and healthy. I just cannot lose the weight. That being said, I contacted a nutritionist I heard about and am willing to give her program a go. I am going to commit to it for 1 month and see if I can get out of this slump. I am really tired of being tired. I read a really great post by Elle Noel about Digging Deeper into the hard stuff. When she said your body is your vessel and what you show to the world it resonated. Anyway, it is time to dig deeper into the fitness and nutrition and get this party started.

I have printed out a weight training program from Bodybuilding.com and am going to commit to it for 1 month. I am going to following the nutritionist's plan for 1 month and after that we shall reevaluate. My goal is not to be skinny fat. I want tone and definition. This is my goal for right now. Well proportioned and toned.

Source Bodybuilding.com/Motivation

Recap of fitness this week:

Monday: Ran 40 minutes/ speed work burned over 600 calories

Tuesday: Ran 4.26 miles/ 1 hour body pump burned 1064 calories

Wednesday: Off

Thursday: Off

Next week I am going to try to start morning workouts.

Love,

QuinTesSenTialLy ME

And on it went..

noreply@blogger.com (QuinTesSenTialLy ME) — Mon, 20 May 2013 15:13:00 +0000

On Friday I was not having a good day. After work I went for a run and felt much better. I am getting a bit faster, but still not my usual outside speed. Speed work at the gym and getting in those outside runs is key.

Then on Saturday I was supposed to go for a 7 mile run and decided to tackle my backyard instead. Four and a half hours later and I had much to show for it.

Sunday, I was up and ready to run. Then me and DB had a very tough morning. This getting used to each others living expectations is hard work. Needless to say, I did not go running. Whomp whomp!

So no long run this weekend and one thing I have learned about running and training is to not strive to make up missed runs, you are only going to have to constantly play catch up. I did manage to get in 210 minutes of exercise this week.

Always looking on the bright side. Have a happy Monday people. Let's make our goals happen this week!

Love,

QuinTesSenTialLy ME

Weekly Goals and trying new things

noreply@blogger.com (QuinTesSenTialLy ME) — Tue, 14 May 2013 15:55:00 +0000

So today I decided to provide an update on the various goals I have made since starting this blog again.

1. Join a Gym...DONE. My lovely and I joined the Golds Gym up the road last Wednesday. I have gone 3 times so far and I am very impressed with the classes and machines so far. They have all the Lesmiles Classes and I am in love with Body Pump. I have already planned out my weekly schedule of classes I want to take and added them to my planner. YEA!

2. Log food in MyFitnessPal...I have to say that I am doing okay since joining the gym...prior to that it was 5 days on 2 days off. I am very regimented with my food at work, but at night and on the weekends I have no plan. Must work on that.

3. Log goals on blog...work in progress. Need to make this a weekly habit.

4. Eat clean 90% of the time. I do this most days but struggle on the weekends with eating out and my one drink a night. Plus I have an obsession with Pepsi Max. I love the stuff and it is soooo bad but sooo go.

5. 210 minutes of exercise a week. Last week I got 190 so I am not meeting this goal. See I intended to do the bridge to 10K program on Sunday and took the dog who usually likes to run, but not that day, she stop and walked for more then half the time. I think I got in 1 10 minute run...grrr. So I did not count that day. Then it rained everyday after that and this girl don't do rain. But we joined the gym and Wednesday I had a nice run before book club, Thursday I did weights, but did not count it because I did not feel I got a good workout and Saturday, Body Pump and Body Flow so 160 that day. Not too bad actually, but I am not getting in all the runs on my training plan for the Marathon.

So this week my goals are as follows:

1. Go to the classes I have scheduled going forward and get in my 4 runs a week. That is all. Simple right.

2. Drink 2 56 oz containers of water a day. Including weekends. I have been really bad lately only getting in 50 to 56 oz a day.

3. Log in MyFitnessPal every day. This needs to be constant because I am not consistent.

4. Get back into Onederland by June 1. That 197 weight in must have been a fluke because I am still up. But I am not giving up. Won't stop Can't stop!

Love,

QuinTesSenTialLy ME

On My Love/Hate Relationship With The Scale

noreply@blogger.com (QuinTesSenTialLy ME) — Wed, 08 May 2013 19:56:00 +0000

I have mentioned in some previous posts that I try not to step on the scale everyday, but do find that is a one way to measure your success when it comes to weight loss. My measurements change more drastically then my weight. I try to not to let that get me down, but I am finding that the number on the scale does have the dreaded effect. It can make or break me!

See what had happened was....I had a great weigh in on Friday so decided, for shits and giggles no less, to step on the scale on Saturday. And I was up...~~weight~~ wait for it.... 8 lbs. WTF. Anyway, I moved on with life and we had a fantastic weekend but we eat out everyday. Mexican Food. Lots of chips and dips and my meals were relatively healthy, but still....Can't wait for Friday...

Moral of the story is....I should not step on a scale 2 days in a row...I know only bad will come of it. I should not let the scale get me down. In the words of our First Lady..

Right on! So with that, I will go to the gym tonight before book club and run like Ryan is waiting for me at the finish line...

Love,

QuinTesSenTialLy ME

Friday Weigh-In....WHAT!

noreply@blogger.com (QuinTesSenTialLy ME) — Fri, 03 May 2013 16:28:00 +0000

I do not weigh myself everyday. But for Shits and Giggles I decided to unpack my scale and step on it. Two weeks before my move, I started drinking a protein shake every day. The week before my move I stopped cooking and started eating out like it was my job. I do not usually eat out...it is a treat to me, therefore I eat things that I normally would not. See where this is going. I expected a gain. What I got was this....

That is right! I lost 3.8 lbs since the last time I weighed myself. This is with random food tracking and hardly any exercise. I did run a half marathon on Sunday but that was all the running I did in the two/three week time frame Regardless, I am taking it and running.

This week's goals consist of the following:

Tracking every day on MyFitnessPal (username: lizza0630)

Getting in 210 minutes of Fitness. I am going to try the bridge to 10K running program to get myself back into the habit of running, since it is a run/walk program I am probably going to run/walk the recommended times until I reach distance I am scheduled to run that day. This week I am supposed to run at least Saturday (5), Monday (3), Wednesday (2) and Thursday (3). Two days of strength training with moderate weight.
Eating clean 90% of the time.

Love,

QuinTesSenTialLy ME

And then I Ran a Race...

noreply@blogger.com (QuinTesSenTialLy ME) — Thu, 02 May 2013 20:02:00 +0000

This weekend was a crazy mess. Between combining two apartments into one townhouse and running a half marathon, this lady is tired and still only halfway unpacked. I am not going to recap the half marathon...it was by far the best race I have run....from the Expo to the actual course (motivational signs at mile 7 yes please and thank you) but also my work time ever. I have definitely slowed down since packing on the pounds, but a who 30 minutes! (I think it was the 15 minute wait for the bathroom at mile 6) I also forgot my running watch so I have not concept of my pace at all. I just had the goal to finish and I do so I am happy. Plus the Tiffany's necklace was pretty awesome as well. Here is my race weekend in pictures.

I am going to try this link up thing for the first time. I have recently started to follow Amber of Crafty Healthy Mommy and her recent tips and tricks have really motivated me to get back into running. For reelz yo! Just Do It! Here are some of my tips in tricks that have worked for me in the past (and hopefully in the future).

Log everything you eat. No matter what. I lost 50 lbs by logging everything I ate, without changing my diet. I trained for a half marathon and averaged around 1300 calories a day. I would eat low calories some days and ridiculously high the next. This time I am trying to consistently eat the same range everyday. MyFitnessPal says 1420. I usually eat less.
Get in your fruits and veggies. I eat at least 3 - 6 servings a day. Whole fruits and veggies keep you full. I am trying to eat more veggies because I have a sweet tooth and the fruits feed that. Its just in my head but whatev.
Get in your protein. I struggle with this because every now and then I get tired of eating meat. I drink protein shakes everyday. Find a good low calorie low carb protein powder (a good ratio is 10 to 1 for every 10 calories you should have 1 gram of protein I would by vanilla and add coco to make it chocolate. It is more versatile and you are less likely to get bored. I do not use soy protein only Whey isolate or plant based. Some of my favorite brands are Sunwarrior Raw Vegan, Women's Whey by Drew Manning (fit2fat2fit guy), Click Mocha (great and I make it with coffee like the espresso isn't enough) and Inspire (http://www.bariatriceating.com/). I do not use cheaper proteins because most of them have ingredients that upset my stomach so I am super picky. Whether you eat it or drink it, get at least 100 grams a day.
Eat Clean. I try to avoid overly processed foods and I tend to eat at home. I pack my lunch every damn day and I like to see eating out as a treat. That being said, I like to cook and I know some people don't. If you don't and you rely on frozen meals, eat the clean ones. There are a few out there.
Subscribe to cooking magazines for ideas. I used to receive Clean Eating, Cooking Light, Eating Well, ect. Not only are the recipes usually easy to follow, they are adaptable. I know sometimes there are weird ingredients, I substitute all the time. Healthy cooking does not mean loos of flavor. If you add seasoning (including salt if you do not have a issue with it) your foods could be truly amazing.
Drink your water. You pee all the time, but water is important. I drink 3 56oz bottles a day. I drink one on they way to work, one all day at the office, and the last one in the evening. It is a lot of water but most hunger pangs are actually your body telling you it is thirsty.
Try for 210 minutes of exercise a week. That breaks down to 30 minutes a day. 210 is a starting goal...and since I fell off the running train, I will be striving for just 210 a week. I also like the idea of a 5K everyday. Mix it up too. I am guilty of only running. I need to add strength into my life.
Do not let the scale dictate your mood for the day. I literally only see a loss on the scale once a month. Every other time, it is up and down every way to Sunday. I have let that get me down and I avoid the scale, which leads to avoiding accountability and really reaching the point of how did I get back here. It is not worth it. Weigh the way that works for you. Everyday, upon waking naked after you go to the bathroom because really that is when you are lightest. hehe!
Have a cheat meal once in a while. Do not make it a daily thing. I do not do cheat meals because I do not see any foods as off limits. As long as I plan for it and it is accounted for than it is part of my plan. The quality of an oreo may not be the same as the quality of an apple (or as filling) but 70 calories of oreo goodness must be had on occasion.
Do what you love and try to lose weight. It is possible. I love to bake. It makes me happy to make tasty treats to share with others. The key word there is share. I bake something, maybe have one piece and the rest is given away without hesitation.

And one more for the road:

11. You don't have to clean your plate and you don't have to feel bad about throwing it away. Stop eating when you are full. Period. Forcing your self to eat something when you are no longer hungry only makes you feel full and yuck. Throw it out or save it for tomorrow.

Love,

QuinTesSenTialLy ME

QuinTesSenTialLy ME

Where did you go??

Where I'm From

Wednesday: 3.5 milesThursday: 6 X 400 5K paceFriday: 3 milesSaturday:Sunday: 5K Race

Describe where or what you come from. The people, the places, and/or the factors that make up who you are.

Losing It and accepting limits

Weekend Recap + Weekly Goals

Weekly Goals Recap and This weeks Goals:

I'm Back and better than ever!

5 on Friday

Weight In Wednesday

Motivate Me!

Week recap & This week's schedule

I workout!

Schedules...Got to Love them

Weigh-In Wednesday...

I'm going to Disney World

On Turning 31

My Vacation in Photos

Another Day Another Dollar....What!

Weight-In + 5 random facts you did not know about me

5 Random Things About Me

First day on Macros and Weekly Goals

Research Research Research

This week in review

And on it went..

Weekly Goals and trying new things

On My Love/Hate Relationship With The Scale

Friday Weigh-In....WHAT!

And then I Ran a Race...

Wednesday: 3.5 miles
Thursday: 6 X 400 5K pace
Friday: 3 miles
Saturday:
Sunday: 5K Race