“Is it too Late to get in Shape?” plus [ Feb 2009 Food Diary + Workout Schedule]

by Joey Garr on 16/01/09 at 12:57 pm

Help I am 45 and I really want to workout and get in great shape.

Is it too late?

Join me on my quest for health and fitness.

I went to the  “The Yorkville Club” on Jan 27th for a fitness assessment.  I just posted the results here as embarrassing as that is.  I hope to show a huge improvement in 4 weeks.  So stay tuned and  please share your fitness goals and tips.

The first thing about starting to work out is you really have to visualize  the end result.  Second you have to set realistic goals.

Here are mine I want to lose 7lbs in 7 weeks,lose 5% body fat, tone up and lose inches.  I know I can commit to going to the gym 3 days a week  for about an hour.  I haven’t worked out in a gym since the Gold Gym days in the 80’s. So I will start working out with a trainer to learn the proper form of doing weights.

p.s. I feel if you write it down and tell people - you have more of a chance to reach  your goals.

Please share yours, peace, Joey

“Food diary and work out schedule”
Jan 3o Friday- 1st day working out  with my trainer Jack. He went pretty
easy on me. I thought it would be  a lot harder. The hour went by fast.
He said next week I will have to do some cardio on my own. [Yeck]

Jan 31 Saturday- Off from the gym. Take the dog for a 1 hour walk.

Feb 1 Sunday- Superbowl= eats lots of food mostly taco’s. Walk the dog for 1 hour.
Food Diary: Sunday free  eating day
Breakfast: French toast+ decaf coffee
Lunch: Big Spinach salad w/ red onions, tomatoes, pumpkin seeds and goat feta.
Dinner: 3 Tacos w/ meat sauce, cheese, sour cream and lettuce. + 1 glass of red wine.
Feb 2 Monday- Walk 1 hour[ means w/ my dog]. Gym do cardio 20
minutes, weights w/ Jack 1 hour, finish up w/ treadmill 20 minutes.
Food Diary:
Breakfast 2 pieces of  Spelt bread toasted with almond butter and blueberry sugar free jam, decaf coffee.
Lunch: Protein shake with strawberries, blueberries and Vega protein powder.
Snack: cottage cheese w/ cherry tomatoes and black pepper
Dinner: Went to Spuntini had portabello mushroom salad and shared mushroom risotto  [ very yummy and filling]
Feb 3 Tuesday:  Walk 1.5 hours
Food Diary:
Breakfast 2 Pieces of spelt toast with almond butter. decaf coffee w/ almond milk.
Snacks: almond nut bar, yogurt w/ strawberries and granola.
Lunch: Mixed green salad with cherry tomatoes, goat feta, cranberries and almond slivers.
Dinner: Brown rice pasta w/” Girlfriend/ Boyfriend Sauce” [ see recipe in recipe section]
Feb 4 Wed. Walk dog 1 hour, Workout w/ trainer weights 1 hour, do 20 minutes of cardio before and after
Food Diary: B-2 pieces of spelt toast w/ almond butter, decaf coffee w/ skim milk
Lunch: Smoothie  with raspberries, strawberries. Vega protein powder.
Snack: Spinach salad w/ red pepper, tomatoes, goat feta.
Dinner: Went to my friends Ang + Jar. Had home made pasta sauce with pasta and a salad, 2 glasses of red wine.
Feb 5 Thursday:  walk with dog 45 minutes.
Breakfast: 2 pieces of toast w/ almond butter, decaf coffee with almond milk, tsp of flax seed oil.

Lunch: United Bakery w/ Carrie + Cheryl wholewheat bagel w/ tuna, pea soup and decaf. coffee

Snack: Strawberries, glass of almond milk w/ coco

Dinner: Greek Salad, and Chicken

Feb 6 Friday: walk 1 hour, go to the gym do weights w/ Jack for 1
hour ,do 19 minutes on the treadmill before and 15 minutes on the bike
after. I was suppose to do 20 but it wasn’t happening.
Breakfast: 2 pieces of toast with almond butter, decaf cappuccino w/ skim milk and cinnamon.
Lunch: Smoothie w/ banana, dates, yogurt, Vega protein powder.
Snack: watermelon
Dinner: swordfish, broccoli and salad
Feb 7 Sat: walk 1 hour, do a 1 hour boot camp class at Yorkville Fitness.
Breakfast: 2 pieces of spelt toast w/ almond butter and jam, decaf coffee w/ almond milk
Lunch: smoothie w/ blueberries, raspberries, Vega  protein powder.
Snack: spinach salad w/ cottage cheese, pine nuts, dried cranberries, red onion, yellow pepper balsamic and olive oil.
Dinner: I’m going out for dinner in 2 hours but I know what  I
will have; fish and salad and probably 2 glasses of red wine.  Yes,  I
had red snapper and mushroom/ spinach salad.
Feb 8 Sunday: Day off- Free eating day and No workout.
I still took the dog for an hour walk and shovel-ed for 15 minutes.
Breakfast: Toast [ spelt] w/ almond butter and jam, decaf coffee
Lunch: Yogurt w/ strawberries, blueberries, granola and 1 gluten free waffle w/ maple syrup
Snack:  Lindt 70% dark chocolate, popcorn.
Dinner: Mixed green salad w/ yellow pepper, dried cranberries, toasted pine nuts and goat feta, roasted chicken and sweet potato.

Feb 9 Monday- walk 1 hour, 20 minutes treadmill, 1 hour w/ trainer then 20 minutes on treadmill to finish off.

Breakfast: 2 pieces of rice toast w/ almond butter and jam, decaf coffee w/ almond milk

Lunch: smoothie w/ Vega protein powder, strawberries, blueberries.

Snack: yogurt w/ banana + strawberries

Dinner: turkey burger, chick pea salad

Feb 10 Tuesday: walk 1 hour

Breakfast: 2 pieces of brown rice toast w/ almond butter and jam, decaf coffee w/ skim milk

Lunch: Spinach salad w/ 2 hard boiled eggs, sunflower seeds, goat milk feta, olive oil, balsamic dressing.

Dinner:  stir fried chicken breast w/ whole wheat spaghetti garlic, olives, broccoli, red pepper, onion and parmesian cheese.

Snack: 5 gluten free crackers, red rose tea w/ honey and skim milk.

Feb 11 Wednesday- walk 1 hour, workout w/ trainer did weights 1 hour, did the treadmill 20 minutes before and after.

Breakfast: 2 pieces of spelt bread, decaf coffee

Lunch: Yogurt w/ granola, strawberries, blueberries, dates and a scoop of Salba.

Dinner: turkey burger w/ salad

Snack: Spinach w/ a little whole wheat pasta, broccoli and olive oil.

Feb 12 Thursday 2/ 45 minute walks

Breakfast: same as always 2 pieces of spelt toast w/ almond butter and jam, decaf coffee

Lunch: spinach salad w/ 2 hard boiled eggs

Snack: Bean soup, decaf cappuchino w/ skim milk

Dinner: Yogurt [ still full from the bean soup]. Ultra party 2 glasses of red wine. I wore a dress tonight I think I noticed the area above my knees a little toner. Apparently it starts there and works upwards. I guess it will be a while until it reaches my glutes.

Feb 13 Friday [ good thing I just remembered now]

Walk 1 hour, treadmill 40 minutes, train with trainer Jack 1 hour. I got to the gym early and I actually did the treadmill for 40 minutes instead of 2/ 20 minutes before and after workout. Why is it so hard for me to do cardio?  I watched Law + Order that definitely helps pass the time.

Breakfast: 2 pieces of spelt raisin toast w/ almond butter and jam, decaf coffee w/ skim milk

Lunch: Oatmeal w/ granola, blueberries, cinnamon, Salba.  Tspn of flax oil.

Dinner: swordfish and salad

Feb 14 Saturday ” Happy Valentines Day”

walk the dog for 1 hour, go to gym do a Pilates class [ I was really bad at it].

Breakfast: 2 pieces of raisin spelt toast, decaf coffee w/ almond milk

Lunch: Yogurt w/ granola, banana

Snack: bean soup

Dinner: Spice Route- 499 King st w. [so good] shrimp, chicken, beef, salmon, 2 glasses of Shiraz, sorbet and herbal tea

Feb 15  Sunday Free food day

2 /25 minutes dog walks

Breakfast: omelette  w/ red onion, red pepper and cheddar cheese, 2 pieces of pumpernickel bread, decaf coffee

Lunch: tabouleh salad, turkey breast slices

Snacks: waffle, popcorn, 4 chocolate chip cookies, glass of skim milk, cup of tea

Dinner: 1/2 a steak and Cesar salad, parmesan cheese

Feb 16 Monday- walk 1 hour, gym workout w/ weights w/ trainer Jack for 1 hour, do the elliptical for 20 minutes before and after.

Breakfast: 2 pieces of rice toast w/ almond butter and jam, decaf. coffee w/ skim milk

Lunch: yogurt w/ granola and Salba

Snack:  papaya, kamut and wild rice

Dinner:  Cesar salad w/ leftover bbq steak

Feb 17 Tuesday- walk 1 hour w/ Jar ,Len+ Buddy [ Buddy thought I was a tree and peed on me]

Breakfast: same as every day

Lunch: turkey breast, bean soup

Snack: yogurt w/ granola + scoop of Salba

Dinner: salmon w/ Kamut and wild rice, Quinio, tea w/ honey

Feb 18 Wednesday walk 1 hour, cardio 40 minutes, workout with trainer Jack do weights for 1 hour

Breakfast: 1 piece of spelt toast w/ almond butter and jam, decaf coffee w/ almond milk. [ I would have had 2 pieces of toast but one of them was soggy from the freezer]

Lunch: 1/2 a piece of grilled salmon, Quinio, and kamut and wild rice

Snack: tabouli

Dinner: chicken stir fry w/ ginger and garlic, broccoli and red peppers, basmati rice, red rose tea w/ honey

Feb 19 Thursday [ In loving memory Darren Zacard]

walk 1 hour

Breakfast: usual

Lunch: Yogurt, granola, mango, blueberries and salba

Snack: kamut and wild rice, decaf coffee at Yada hair salon.

Dinner: Tai food, hot and sour soup[ hopefully it will clear up my stuffed nose], coconut chicken, brown rice

Feb 20 Friday walk 1 hour, workout w/ trainer Jack interval training, do the elliptical machine 20 minutes before and after.

Breakfast: the usual

Lunch: Leftover Tai food, brown rice w/ coconut curry chicken

Snack: 12 almonds, watermelon

Dinner: turkey breast, wild rice and kamut, cranberry sauce, decaf tea w/ honey

Feb 21  Saturday- walk dog for 45 minutes, go to Yorkville Fitness do a boot camp class.

Breakfast: the usual

Lunch: oatmeal w/ granola, Salba, skim milk, 1 tspn brown sugar

Snack: kamut and wild rice 1/2 cup

Dinner: rice pasta w/ olive oil, garlic and Parmesan, black pepper, hot peppers,1 piece of garlic bread[ gluten free bun w/ olive oil, fresh garlic, grated parmesean, 1/2 glass of red wine, decaf orange pekoe tea w/ honey

Feb 22 Sunday -Free eating day. walk the dog for 1 hour

Breakfast: usual toast instead of coffee tea w/ honey since I am fighting a cold.

Lunch: leftover rice pasta added spinach and a little parmesan.

Snack: small bag of microwave popcorn, 1/2 brownie[ there was only 1/2 leftover from my bf], 1 piece of tomato soup cake w/ cream cheese icing [ family recipe],glass of skim milk, 2 chocolate covered espresso beans, 1 piece of 70% dark chocolate, french stick crust w/ marmalade.

Dinner: Burger and arugula salad with red pepper, red onion, toasted almonds

Feb 23 Monday -walk 1 hour, go to gym do elliptical 20 minutes, workout w/ trainer 1 hour do weights and interval training, do the treadmill for 25 minutes after.

Breakfast: usual

Lunch: yogurt w. strawberries, granola,Salba.

Snack:  a piece of Chicken

Dinner:  Greek salad, chicken, cooked spinach w/ garlic and olive oil, cup of decaf orange pekoe tea w/ honey

Feb 24 Tuesday walk 1 hour

Breakfast: usual

Lunch: 1/2 whole wheat bagel w/ 2 fried eggs in canola oil

Snack: Yogurt w/ strawberries, blueberries and a scoop of Salba

Dinner: 1/2 steak med well on the BBQ w/  cooked spinach, broccoli and Arugula salad

Feb 25 Wednesday walk 1 hour, go to gym do weights 1 hour, treadmill 40 minutes

Breakfast: usual

Lunch: 1/2 whole wheat bagel w/ 2 fried eggs in canola oil

Snack: 1 ginger snap cookie [ sample at Whole Foods], strawberries

Dinner:  turkey chili w/ carrots, celery, red pepper, onion, garlic and a spinach salad w/ tomatoes, 1/2 glass red wine, decaf orange Pekoe tea w/ honey and skim milk

Feb 26 Thursday walk dog 1 hour

Breakfast: usual

Late Lunch:  turkey chili w/ spinach

Snack: 10 almonds, yogurt w/ blueberries and granola

Dinner: falafel on whole wheat pita, tabouli salad, decaf tea w/ honey

Feb 27 Friday walk dog 45 minutes in the muck , go to the gym do the tread mill, workout w/ trainer 1 hour

Breakfast: usual

Lunch: yogurt w/ blueberries, strawberries, granola and Salba.

Snack: 10 almonds, 2 chocolate covered cashews

Dinner: Pickle Barrel - spinach salad, Paella, glass of red wine, decaf tea w/ honey

[oops I forgot I had 2 french fries, 1 piece of pumpernickel bread w/ butter]

Feb 28 Saturday walk 1 hour, go to gym do a yoga class

Breakfast: usual[ it will be different tomorrow- going out for breakfast]

Lunch: yogurt, blackberries, strawberries, granola, Salba

Snack: 8 almonds, decaf coffee w/ skim milk

Dinner: 2 jumbo shrimp, swordfish, tomato and feta salad w/ spinach, decaf tea w/ honey

What did you eat today?

{To be continued  in March} Please see new diary post for “March 2009  -Food diary and work out schedule”