Tuesday vacation week Day 23

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 The first phase of habit formation is done. This week there are several key dates:20, 21, 22, 25, 28. What a great week for vacation and to get myself on track for the final push in school. Last night I was feeling the pressure of counting everything from calories to miles to protein and water intake. It is a little exhausting. I am not sure if the calorie deficit part is still an important aspect of my diet. However I set it as a goal so I need to stick to it. Calorie deficit does not mean 1500 calories; my intake has to be less than the output or required calories. Example: if I am running 8 miles plus 10k steps I am burning over 1000 calories therefore my intake should be around 2200. BMR for over 50 female moderately active (exercise 3-5 days) is 1300 calories for 130 pounds. Increase the workload to heavy activity (5-7 days) it goes up to 2200 calories. That is to simply maintain my weight. 

Plan-

Snacks-

Greek yogurt, berries, and flax or chia seeds about 200 calories and 20g protein, Turkey roll up but skip the cheese, Ezekial with nut butter, fruit and a handful of walnuts, Tuna and a few crackers or zero carb wrap, homemade hummus chickpeas, cottage cheese, peanut butter and apples, protein powder These are all about 200-300 calories and 15-20g protein. Just go with it. 

Up at 6:30 made coffee, took IM8, breakfast 2 eggs/cottage cheese pancake with blueberries and honey=300 calories and 22g protein  then workout BCAA 8g protein 50 calories post workout steak, eggs, a little cottage cheese in a zero wrap 400 calories 45g protein sorta lunch at 1pm protein coffee (1/2 boost with a shot of espresso) 125 calories 10g protein


Mozzarella, tomato and chicken with EVOO and balsamic glaze                     350 cal and 35g

Total calories and protein    1750 calories and 192g protein

Workout 

10-minute dynamic warm-up 2 min easy 5 min hard (7:05ish about .71 miles)2min easy (1.05) then 3.27 easy final mile with Ripper. Afterward I did 20 20-minute pilates online class. A good way to start the day. I am feeling tired and ready for a break. I will try to finish the model teaching course today then continue to figure out an assessment to conclude the evolution unit. 

I finished the model teaching for CER. That is a nice thing to wrap up plus I got a head start on Tide Pool ecology. I love to kill 2 birds with one stone. 

Upcoming workouts

Wed lift and run 30 min @9-9:30 pace 5 min up and down                                                            Thursday warm-up 5min, run 30min@9 cool down 5                                                                                 Friday Lifting and walking. Campbell has hair appointment but I can get up early and walk. Lift FA?   Saturday warm up/cool down 10  min 8x20 seconds of stride recover 40 seconds                          Sunday  warm up 5/cool down/5    Run 50 min add 30 if feeling good            

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