Monday, I swam. I didn't have my workout written on my arm so I had to do it by memory. I didn't do quite enough, but I was close.

I've fallen off the bandwagon. I get back on with week five this week.

Monday, I swam instead of Wednesday. I'm going to start using Wednesdays as my break.

Tuesday, I strength trained and watched TBL.

Wednesday, I'm taking the day off and playing kickball.

Thursday, I don't remember.

Friday, I ran.

Saturday, I don't remember.

Sunday, I biked for 30 minutes.

Kim Lyons talks about portions.

Here's an article by Kim discussing a good way to measure portions and learning to listen to your body. I can't do this yet, though I'm getting better. After three years, I still need to track my calories, so I don't think it's for everyone right away. But eventually, it should be something we all strive for!

Monday, I went for a nice bike ride to Lake Como. My ankles were sore the next day.

Tuesday, I strength trained. I went out and bought 20 pound dumbbells. I'm going to feel that tomorrow...

Wednesday, I ran instead. Woke up too late to swim!

Thursday, I was in Iowa.

Friday, I was in Iowa.

Saturday, I was tired from being in Iowa.

Sunday, I biked according to the plan and ran two miles.

Water is really important to weight loss, and Kim reiterates that point in this article.

The Importance of Water

This fall, two coffee shops have pumpkin flavored drinks. There's Starbucks' classic "Pumpkin Spice Latte" and Caribou Coffee’s "Wild Pumpkin".

I have always been a long-time fan of Starbucks' version. It's the stuff my dreams are made of. I can manage a small (tall, 12 oz.) serving with nonfat dairy and whipped cream for 260 calories. Take off the whip and the drink drops to 200 calories. Not bad for something that is SO DELICIOUS.

I tried Caribou's version just today and when I first tasted it, I wondered, where's the pumpkin? There's no pumpkin flavor to it aside from a soft after note. They describe it as "a masterful mix of pumpkin, spice, white chocolate, espresso and cream that's like pumpkin pie right out of the oven" but to me, it's more of a "high in fat & calories concoction that remotely tastes like pumpkin".

Caribou's version, in their smallest serving (which is a medium, 16 oz.--they don't allow you to get a small, 12 oz., in their "fancy" drinks), has 600 calories and 23 grams of fat. Starbucks' Grande (16 oz.) version of their drink with whole milk STILL has less at 17! I got the bugger with nonfat milk, so that probably shaved off 20 or 30 calories and some grams of fat, but even then, the drink is simply NOT worth having!

I can go to Starbucks and get the tastier version of their drink in a 16 oz. serving with skim milk and whip and it still only weighs in at 330 calories and 7 grams of fat. Even with whole milk, the same drink is 410 calories. More than I care for, but yet less than Caribou.

So if it’s a pumpkin coffee you’re craving this fall, head for Starbucks.

Monday, I have off today! Yay!

Tuesday, I strength trained.

Wednesday, I ran instead of swimming.

Thursday, I did nothing.

Friday, I swam.

Saturday, I strength trained.

Sunday, I jump roped but did not bike.

Understanding Sugars

Here is an article from former The Biggest Loser trainer Kim Lyons about how sugar affects your body, where it hides, and how you can break your dependence on it.

Susi:
i was sitting in the lobby yesterday and a bunch of daysider 1Ls walked by and they must have been like 23/24 and it was so cute the way they talked like they knew anything

Jon:
did you pat them on the head and then send them on their way

Susi:
it was that or punch them in the kidney and tell them "this is life"
i just sat there though