Wednesday, July 30, 2014
Hump-Day! Perfect day to kick your fitness into high gear! I'm looking forward to great workouts and clean eating today. Now that my computer is fully loaded, I will be blogging throughout the day, everyday. Mid-week is a great time to evaluate how your week is going. Have my workouts been intense? Do I need to do more cardio? How many weight training sessions have I done or did I exercise at all? How about my menu? Have I been eating a clean diet this week? Now is a good time to change the path for the rest of your week. FINISH STRONG!
9:00AM - About Time protein (1 scoop), 6 strawberries, 1/2 banana and 2 tsp. PB2. (powdered PB)
12:00PM - Grilled chicken breast w/ jalapeños and hot salsa, 1/2c. sweet potato cubed and garden salad w/ balsamic vinaigrette dressing.
1:15PM - 50 minute SPIN workout! (sweat like a freak)
4:00PM - 4 slices of turkey breast, 1 slice of cheese.
4:15PM - 30 minute Combat (kickboxing) workout.
6:00PM - 60 minute strength training workout.
7:00PM - Grilled tilapia, steamed broccoli and 1/2 c. brown rice.
* Very sore from yesterday's workouts - but I pushed through.....
Thanks to my sister in law and one of my clients, I was able to get to the market twice this weekend. Although my menu will probably be boring and similar to last week, I'm happy I have what I need to be successful. It's pretty humid so sweating is going to be wild for sure. I've gotten one workout in so far today. I'm reading Al Rokers book while I spin - he had a lot of help with his weight-loss and fitness goals. I'm hoping to steal a few tricks. In the meantime, I'm looking forward to getting back to work tonight. When I don't lift weights I feel like a bum. :)
9:00AM - protein shake: one scoop of protein (About Time/GNC), 6 frozen strawberries, 1 banana and 1 tbsp. peanut butter.
12:00PM - 60 minute spin bike workout!
2:00PM - baked tilapia w/ garden salad and balsamic vinaigrette dressing.
5:00PM - 60 minute weight training workout.
7:00PM - Grilled chicken breast and a garden salad w/ light italian dressing.
* Sorry for not posting this on Monday. I just noticed it as a draft.
I'm Back! This is actually yesterday's post. I was busy re-building my computer files/photos/spreadsheets etc. - which didn't leave much time for blogging. I did however, have a fabulous day of exercise and nutrition. I should be completely back on track today. I'm so happy to have my Macbook back. Sorry Dell, working with the windows and your mouse system was horrible. Now I can see why my husband didn't want to use it. I love my Mac! By the way, I spent a lot of time looking up motivational fitness says for this blog and my client correspondence. Starting over has it's benefits - hoping to bring some fresh motivation for YOU!
8:00AM - 1/2 banana
9:00AM - 60 minute weight training class with my peeps!
10:00AM - 33 minute Combat (kickboxing) cardio class.
10:30AM - protein shake w/ 6 strawberries, 1/2 banana, 2 tsp. PB2, - so good!
2:00PM - Grilled chicken breast and a wonderful garden salad w/ light ranch dressing. (Boathouse)
5:00PM - 60 minute weight training class. (I was feeling it - full of energy)
7:00PM - Grilled chicken breast, 1/2c. cubed sweet potato and 1c. green beans.
Sunday, July 27, 2014
Wow, I found this in my random online photos pile. Now this is the me I miss. I remember thinking how strong and confident being fit feels. I still have this outfit in my closet. I can't wait to put it on again. In the meantime, I'm focused on today. Okay, okay. The shit has hit the fan and I freaked out. The seat to my spin bike has fallen back. I tried to fix it myself and I was completely unsuccessful. I even attempted to stack books under the seat. Damn. Jim would of fixed it in a second. Unfortunately he is away until tomorrow. I worked up quite the sweat trying to fix it. I did squats for 5 minutes straight and then threw in the towel. I don't feel comfortable being all the way in the basement (in our home gym), when Bug is sleeping. My living room set up is ideal. Oh well, this will be my only day of rest this month. In the meantime, I'm going to plan a crazy week of fitness.
8:00AM - protein shake with 6 strawberries, 1 banana, 1 tsp. flaxseed oil, 1 tbsp. peanut butter powder. Yum!!
12:00PM - chicken parm breast baked w/ garden salad, balsamic dressing. 5 hot peppers.
5:00PM - baked tilapia, green beans and 1/2c. sweet potato cubed.
7:00PM - 1/2 grapefruit and 9 almonds.
* Can't wait to sweat like crazy tomorrow.
Oops! Sorry, I was away from the computer yesterday. Good news! My husband came home and I was able to get an hour long Cybex workout in. I burned 1123 calories in one hour - I know I can do better because I had to stop a bunch of times. Last week I burned 1041 doing the same thing - so progress is good!
Friday, July 25, 2014
6:30AM - 30 minute SPIN workout.
8:00AM - egg white scramble with spinach, Canadian bacon, jalapenos and hot salsa.
3:00PM - baked chicken breast w/ diced tomatoes and garden salad w/ balsamic vinegrette. (I was out west visiting family)
7:00PM - grilled chicken w/ avocado, diced tomatoes and asparagus. YUM!
* My husband is away until tomorrow, I might now get a chance to workout as much as I want to but, I will get something done and make up for it during the week. :)
Thursday, July 24, 2014
Yesterday, just to give you a recap: I did (2) SPIN workouts in the muggy living room air. One for 40 minutes in the morning and another 30 minute bout in the afternoon. Then, despite having fatigued legs - I did another 60 minute weight training session with my clients. I had a shake in the morning and a steak tip salad for lunch. For dinner - a piece of grilled chicken. I think I lost my appetite do to the extreme heat and mugginess. I hope it shows up on the scale tomorrow. FYI - my MacBook Pro blew up yesterday and it's at the shop. I'm back at it on my husbands extra Dell. Sorry if any of you were looking for me yesterday. I completely forgot we had an extra pc laying around. Here goes today....
7:00AM - protein shake w/ 1c. mixed berries, banana, 1tsp of peanut butter and flaxseed oil.
12:00PM - garden salad w/ grilled chicken.
1:00PM - 45 minute SPIN bike workout. (feeling hungry?)
5:00PM - 60 minute strength training workout.
7:00PM - baked tilapia, 1/2c. sweet potato cubed and garden salad with lite Italian dressing.
*I was feeling sluggish and tired all day. I really had to push myself to take that weight training class, but of course I'm so glad I did.
Tuesday, July 22, 2014
Today is going to be a bit challenging, I'm tired and there's no babysitting today. Yikes. Here are my opportunities to train. Nine am with clients, cardio if Isabella naps and train again with clients at 5pm. I think I can do it, I want to - BUT I'm so tired. This is the difference between results and excuses. I'm going to fight my temptation to lay around hoping for naps and I'm going to take advantage of the time I do have (childless) today. I want the scale to move down, more than I want to make excuses.
Isabella is GREAT! I wasn't ready for a second workout when she passed out on her own.....
BUT, I jump on the spin bike and sweat buckets anyway...
Now I'm showered, blogging and thinking about lunch. Good Day so far!
9:00AM - 60 minute strength training workout.
10:00AM - protein shake with a banana, 1 tsp. of peanut butter and flaxseed oil.
12:30PM - 45 minute SPIN workout! (sweat buckets)
2:00PM - Egg white scramble with mushrooms, red peppers, green peppers, spinach, hot salsa and a side of jalapeños. YUM!
5:00PM - 60 minute strength training workout. (mind over matter - it felt good)
7:00PM - Garden salad w/ 1/2c. lowfat cottage cheese.
* So sorry for the delay. My MacBook overheated and had to go to the shop yesterday. I reached all my goals on this day. Despite my sleep deprivation. Yeeha! Also, I totally forgot that my husband has an extra Dell that he doesn't use - so I am back!!
Monday, July 21, 2014
Home, sweet, home! Happy to be back in Watertown. Cape Cod was nice, but I like having multiple workout options in Watertown. Don't get me wrong, I killed it on the stairclimber on Sat/Sun - but it's not the same. I'll be hanging back here for the next few weeks. After driving back from the Cape this morning - I hopped on the spin bike for a 45 minute soaker. I didn't really have an appetite today. I was mostly tired, just trying to get thru the day. Tomorrow will be much better. I'm praying that Isabella and I sleep like rocks tonight. My goal is to lose 5 pounds this week - I'll have to count calories and intensify my workouts. Hoping my body doesn't fail me.....
10:00AM - apple.
12:00PM - egg white scramble w/ spinach, peppers, mushrooms, hot salsa and jalapeños.
2:30PM - 45 minute SPIN workout.
6:00PM - 60 minute strength training workout.
7:00PM - protein shake with mixed berries, 1 tsp. peanut butter and 1 tsp. flaxseed oil.
(not as good as the strawberry banana combo)
* I need to get to the market. I like having salad last week. When it's already prepared - it makes mealtime a lot easier.
Friday, July 18, 2014
Oh, it's on - like DONKEY KONG! I snuck onto the spin bike before Isabella woke up this morning. I don't know why, but it feels so good to spin, watch the news and listen to my music as the sun is coming up. Anyway, I'm off to a fantastic, fitness Friday. Next up - a workout with my Friday Diehards, can't wait! I feel like I have a lot of energy to expend today. A day of rest helps, now I'm going for the gusto! The scale is down NINE and I amy hoping to make it 11 by Monday. It's fun to set goals even if you don't meet them on the desired day. I feel like I've developed a great foundation for this weight-loss journey. I won't stop until I meet every goal......
6:45AM - 40 minute Spin Workout.
9:00AM - 60 minute full body strength class. (Now that was fantastic! I felt light & strong)
10:00AM - Protein shake w/ strawberries, bananas, 1 tsp. peanut butter, 1 tsp. flaxseed oil.
1:00PM - Grilled chicken breast w/ spinach/romaine salad - green/red peppers, carrots, cabbage, tomato, a few hot peppers and a slice of avocado. Balsamic Dressing. (super salad, so good)
4:30PM - 30 minute Spin Bike SPRINT!
6:00PM - baked tilapia, 1/4c. cubed sweet potato, 1 1/2c. green beans. YUM!
* This weekend is going to be very important. I need to exercise and keep my meals lean. If I do
this, I know the scale will read AWESOME come Monday morning.....
* Stay tuned....
Today was a busy day. Sorry for not getting a chance to post this yesterday. Thursday are what I would call my rest day, although I do still exercise. By Thursday my body is letting me know I need to ease up on the multiple workouts. I feel a little fatigued and tired - but still motivated for sure.
The great thing about working out peeps for a living is - I have a few places to do my workouts. Today I chose to just jump on our CYBEX Arc Trainer for an hour and go as hard as I could. I did the same thing last Thursday. This week I burned 160 more calories,(879/1041) which is a good sign that I am not only getting slimmer, I am also getting stronger. Next Thursday I will do the seem and see if I can break 1100 calories burned.
10:00AM - protein shake w/ strawberries, bananas, 1/2 tsp. peanut butter and 1/2 tsp. flaxseed oil.
1:00PM - baked tilapia, garden salad w/ balsamic vinaigrette and a slice of avocado.
3:00PM - 1/2 Grapefruit.
7:00PM - Grilled chicken breast, garden salad w/ balsamic vinaigrette dressing.
* I had fewer calories today because I did fewer workouts.