JenKatja's Journal, 15 April 2013

Sat
1 hr spin
20 each side leg lifts with crunch
3x 20 each leg side leg lifts
IT band stretch
3x30 each side knee bends with band
10 each side 1 leg calf raises
2x20 both leg calf raises

Sun
1 hr Zumba
179.5 lb Lost so far: 44.5 lb.    Still to go: 55.5 lb.    Diet followed reasonably well.

Diet Calendar Entries for 15 April 2013:
1442 kcal Fat: 50.76g | Prot: 72.40g | Carb: 174.26g.   Breakfast: Coffee, Milk (1% Lowfat with Added Vitamin A) , 100% Natural Oats & Whey - Vanilla Bean, No Calorie Sweetener. Lunch: Skinless Chicken Breast, Creamy Balsamic, Cheddar Cheese, Everything Bagel, Bacon, Lettuce Salad with Assorted Vegetables. Dinner: Shrimp Fried Rice, Banana Spring Rolls, Spring Rolls. Snacks/Other: Flavor Morph Fruit Chews, Fruit Snacks Mixed Fruit. more...
3031 kcal Activities & Exercise: Shopping - 30 minutes, Standing - 1 hour and 30 minutes, Driving - 1 hour, Calisthenics (heavy, e.g. pushups) - 45 minutes, Exercise machine (moderate) - 30 minutes, Housework - 30 minutes, Sleeping - 8 hours, Resting - 11 hours and 15 minutes. more...
on diet JenKatja's own diet  

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