PRODUCE
red cabbage
broccoli
red, yellow and green bell peppers
yellow/white onions
avocados
yukon potatoes (husband's BB workout requires heavy starch in carbs)
SPICE/ETHNIC
cayenne pepper (I am almost out!! I love cayenne!)
garlic chili paste (another fav that I am uber low on!)
CANNED/MEAT/POULTRY/FISH
tuna in water
all natural chicken breast
wild alaskan salmon
DAIRY
skim milk
2% milk (the husband does NOT like skim for his protein shakes)
MISC.
all natural no-stir peanut butter (for the husband's protein shakes. I get my fats from nuts and avocados)
flax seed
raisins
raw almonds
sugar free pudding
Tuesday, June 16, 2009
Monday, June 15, 2009
Low Calorie Week: Day 7
Today is the last day of low calorie week. FYI - it is important NOT to continue a low calorie diet as a way of life. Your metabolism WILL adjust and then will only require those lower calories and so if you eat more than what it expects, it will store it. People often refer to this as starvation mode, but most dont realize it happens way sooner than they think.
MEAL PLAN
Meal 1: Omelette - mushrooms, bell peppers, onions, salsa, jalepenos
Coffee
Snack: vanilla protein shake plain
Meal 2: Tuna salad with walnuts, jalepenos, a little jalepeno juice and apples
Snack: SF ActiveLifestyle jello - cranberry green tea
Meal 3 Chicken salad with jalepenos, raisins, romaine lettuce
WORKOUT PLAN
sprints
bic/trics:
T: one arm cable pull down
B: hammer rope cable pull
T: kick backs
T: skull crusher
B: one arm cable pull
1 mi jog at 5.4
Happy Monday!! I am SO EXCITED about today's meal plan and workout routine! This past weekend was rough and stressful...I had a lot on my plate making it tough to stick to the plan, but I'm plowing through! Keep up your motivation! Today will be your healthiest day yet - I will be fit TODAY! ^_^
MEAL PLAN
Meal 1: Omelette - mushrooms, bell peppers, onions, salsa, jalepenos
Coffee
Snack: vanilla protein shake plain
Meal 2: Tuna salad with walnuts, jalepenos, a little jalepeno juice and apples
Snack: SF ActiveLifestyle jello - cranberry green tea
Meal 3 Chicken salad with jalepenos, raisins, romaine lettuce
WORKOUT PLAN
sprints
bic/trics:
T: one arm cable pull down
B: hammer rope cable pull
T: kick backs
T: skull crusher
B: one arm cable pull
1 mi jog at 5.4
Happy Monday!! I am SO EXCITED about today's meal plan and workout routine! This past weekend was rough and stressful...I had a lot on my plate making it tough to stick to the plan, but I'm plowing through! Keep up your motivation! Today will be your healthiest day yet - I will be fit TODAY! ^_^
Sunday, June 14, 2009
Low Calorie Week: Day 6
MEAL PLAN
Breakfast: Honey Toasted O's
Snack: organic granola bar (skant because I'll be in church)
Lunch: baked fish and veggies
Snack: protein
Dinner: protein meal replacement
WORKOUT PLAN
Sprints
biceps
back
ABS
Happy Sunday everyone!
Breakfast: Honey Toasted O's
Snack: organic granola bar (skant because I'll be in church)
Lunch: baked fish and veggies
Snack: protein
Dinner: protein meal replacement
WORKOUT PLAN
Sprints
biceps
back
ABS
Happy Sunday everyone!
Saturday, June 13, 2009
Low Calorie Week: Day 5
Breakfast: Honey Toasted O's
Snack: apple + nuts
Lunch: Tuna
Snack: 2 bite-size rice cakes + coffee
Dinner: crab and shrimp with lemon and tomatoes
workout skipped...Packing up the house - we move in 2 weeks!
Snack: apple + nuts
Lunch: Tuna
Snack: 2 bite-size rice cakes + coffee
Dinner: crab and shrimp with lemon and tomatoes
workout skipped...Packing up the house - we move in 2 weeks!
Friday, June 12, 2009
Low Calorie Week; Day 4
MEAL PLAN
Meal 1: Oatmeal with cinnamon & Coffee with cinnamon
Snack: 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: Coffee and almonds (small handful)
Meal 3: can of tuna (tuna in water) with diced jalepenos
Meal 4: TBA birthday party tonight
WORKOUT PLAN
Abs - 4s hanging leg raises; 4s planks; 2s swiss; 2s reverse swiss
Bike 6 minutes on level 10; 2 minutes on level 6; 2 minutes on level 10
Elliptical 40 minutes
STUBBORN POUNDS
I've noticed I was consistently losing weight at the beginning and have been holding at 120.8 for several weeks now. FYI This is normal - when you have a few stubborn pounds that are remaining that you cant seem to shake after a good lifestyle pattern, your body is just taking its time to adjust your new metabolism. No worries. Meanwhile, I am going to start downing H20 like there is no tomorrow. A minimum of 80 0z, reduce processed food intake (I already don't eat much processed foods) and watching my sodium should do the trick.
Meal 1: Oatmeal with cinnamon & Coffee with cinnamon
Snack: 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: Coffee and almonds (small handful)
Meal 3: can of tuna (tuna in water) with diced jalepenos
Meal 4: TBA birthday party tonight
WORKOUT PLAN
Abs - 4s hanging leg raises; 4s planks; 2s swiss; 2s reverse swiss
Bike 6 minutes on level 10; 2 minutes on level 6; 2 minutes on level 10
Elliptical 40 minutes
STUBBORN POUNDS
I've noticed I was consistently losing weight at the beginning and have been holding at 120.8 for several weeks now. FYI This is normal - when you have a few stubborn pounds that are remaining that you cant seem to shake after a good lifestyle pattern, your body is just taking its time to adjust your new metabolism. No worries. Meanwhile, I am going to start downing H20 like there is no tomorrow. A minimum of 80 0z, reduce processed food intake (I already don't eat much processed foods) and watching my sodium should do the trick.
Thursday, June 11, 2009
Sabotagers beware!!
So you set out to eat healthy, you come up with a great meal plan and you are now officially working out religously. You're on fire. And then, ol' pal janedoe and family invite you to lunch...or dinner...or a birthday party and you find yourself faced with delicious foods...fatty, greasy, sugary, delicious foods. What do you do?
First of all, there is no such thing as will power. You can't bank on your ability to say no. Reprogram yourself to avoid SITUATIONS. Example - If you are out to eat, ask for a to-go box to be brought out with your food, put half of it in the box to eat later. Then you won't have to muster will-power to stop eating.
Secondly, remind yourself multiple times before you go of what your goal is and what you REALLY want. I like eggrolls, but I like lean arms and a flat tummy way more. You only have 2 choices: 1) eat foods to reach the goal of being flabby or 2) eat foods that make you look good in your clothes.
Don't let social life sabotage your goals - STICK WITH IT! Yes, "just this one time" WILL hurt.
It's not depriving yourself when you avoid delicious foods...when you eat those foods you are depriving yourself of a strong body and the happiness you will feel when you are lean and look fabulous.
TODAY I have family in town that have been staying with my parents. They call me because everyone is going to lunch as a goodbye lunch...at the chinese buffet...I mustered the power to head straight for the steamed veggies, moogoo gai pan chicken, and a couple pieces of sushi. I was surprised at how full I was. I still wanted the egg roll, but a girl told me "eating good is really hard, but it must be done" and that motivated me to say no to the eggroll. I feel so proud of myself and so happy because tonight at the gym I wont be kicking myself.
First of all, there is no such thing as will power. You can't bank on your ability to say no. Reprogram yourself to avoid SITUATIONS. Example - If you are out to eat, ask for a to-go box to be brought out with your food, put half of it in the box to eat later. Then you won't have to muster will-power to stop eating.
Secondly, remind yourself multiple times before you go of what your goal is and what you REALLY want. I like eggrolls, but I like lean arms and a flat tummy way more. You only have 2 choices: 1) eat foods to reach the goal of being flabby or 2) eat foods that make you look good in your clothes.
Don't let social life sabotage your goals - STICK WITH IT! Yes, "just this one time" WILL hurt.
It's not depriving yourself when you avoid delicious foods...when you eat those foods you are depriving yourself of a strong body and the happiness you will feel when you are lean and look fabulous.
TODAY I have family in town that have been staying with my parents. They call me because everyone is going to lunch as a goodbye lunch...at the chinese buffet...I mustered the power to head straight for the steamed veggies, moogoo gai pan chicken, and a couple pieces of sushi. I was surprised at how full I was. I still wanted the egg roll, but a girl told me "eating good is really hard, but it must be done" and that motivated me to say no to the eggroll. I feel so proud of myself and so happy because tonight at the gym I wont be kicking myself.
Low Calorie Week: Day 3
MEAL PLAN
Meal 1: 1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: less than 4 oz applesauce (mott's all natural no sugar added) and 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: sugar free pudding (Jello banana chocolate) + almonds
Meal 3: 1 scoop vanilla protein powder in skim milk + blueberries + yogurt. Usually I add yogurt but..I NEED to switch to plain yogurt. The light yogurt has too much sugar still. I need to cut the sugars!
Snack: sugar free pudding (Jello Banana chocolate) + almonds
Meal 4: TBA date night with the husband, I will be looking for perfect options and will post here tomorrow.
WORKOUT PLAN
1 mile at 5.4
2 GP
.5 mile at 5.2
3 sets Tricep - cable
2 sets kick backs
4 superset Skull crushers + dips
AFTER-COMMENTS: Meal 2 and Meal 4 will swap (see post entitled Sabotage under category "Eating right when eating out" AND husband has been working for 22 hours so I want to let him sleep. maybe date night will be breakfast =).
Meal 1: 1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: less than 4 oz applesauce (mott's all natural no sugar added) and 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: sugar free pudding (Jello banana chocolate) + almonds
Meal 3: 1 scoop vanilla protein powder in skim milk + blueberries + yogurt. Usually I add yogurt but..I NEED to switch to plain yogurt. The light yogurt has too much sugar still. I need to cut the sugars!
Snack: sugar free pudding (Jello Banana chocolate) + almonds
Meal 4: TBA date night with the husband, I will be looking for perfect options and will post here tomorrow.
WORKOUT PLAN
1 mile at 5.4
2 GP
.5 mile at 5.2
3 sets Tricep - cable
2 sets kick backs
4 superset Skull crushers + dips
AFTER-COMMENTS: Meal 2 and Meal 4 will swap (see post entitled Sabotage under category "Eating right when eating out" AND husband has been working for 22 hours so I want to let him sleep. maybe date night will be breakfast =).
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