2.16.09
5 Goals for a successful day:
1- Take & post before measurements and pics...
2- Work out first thing in the morning...
3- No food cheats...
4- Sign up for official BFL challenge...
5- Update BFL tracker...
Notes:
Nutrition: (Planned followed by... actual)
Meal 1. 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill...
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)...
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)...
4. 3P turkey sandwich, veggies, 2 CLA...
5. 5P onion chicken, rice, steamed veggies...
6. 7P CC RTD...
Water- oz H2O
Notes:
Training:
RP (Running Program)
Planned Time- 7-7:30A
Actual Time-
2 min. running, 1 min. walking x10...
Distance-
UBWO (Upper Body Work-out [weight training])
Planned Time- 7:40-8:26A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Chest-
Shoulders-
Back-
Biceps-
Triceps-
Notes:
Monday, February 16, 2009
Week 1 Menu Plan
All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 7-8:30A (AM)
1 (meal #). 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)
tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)
4. 3P turkey sandwich, veggies, 2 CLA
5. 5P onion chicken, rice, steamed veggies
6. 7P CC RTD
Tu- WO. 2:30-3:30PA
1. 6:30A egg mixture, Cheerios, 2 CLA, 1 iron pill
2.9:30A CC RTD
3. 12:30P turkey sandwich, veggies, 2 CLA
4. 3:30P CC RTD
5. 5:30P Italian burgers, salad
6. 7:30P fruit, LF cheese
W- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P tropical tuna sandwich, veggie, 2 CLA
4. 3P CC RTD
5. 5P cajun chicken, pasta, salad
6. 7P CC RTD
Th- WO. 7-8A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 9A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa)
3. 12P tropical tuna sandwich, veggies, 2 CLA
4. 3P CC RTD
5. 5P Singapore shrimp (EFL cookbook #185)
6. 7P CC RTD
F- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P Ranch chicken salad (EFL #271), 2 CLA
4. 3P CC RTD
5. 5P Lean Cuisine Meal
6. 7P CC RTD
Sa- WO. 7-7:30A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 8:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese)
3. 11:30A CC RTD
4. 2P Ranch chicken salad
5. 5P Lean Cuisine
6. 7P CC RTD
Week 1
Monday- WO (work-out time). 7-8:30A (AM)
1 (meal #). 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)
tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)
4. 3P turkey sandwich, veggies, 2 CLA
5. 5P onion chicken, rice, steamed veggies
6. 7P CC RTD
Tu- WO. 2:30-3:30PA
1. 6:30A egg mixture, Cheerios, 2 CLA, 1 iron pill
2.9:30A CC RTD
3. 12:30P turkey sandwich, veggies, 2 CLA
4. 3:30P CC RTD
5. 5:30P Italian burgers, salad
6. 7:30P fruit, LF cheese
W- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P tropical tuna sandwich, veggie, 2 CLA
4. 3P CC RTD
5. 5P cajun chicken, pasta, salad
6. 7P CC RTD
Th- WO. 7-8A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 9A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa)
3. 12P tropical tuna sandwich, veggies, 2 CLA
4. 3P CC RTD
5. 5P Singapore shrimp (EFL cookbook #185)
6. 7P CC RTD
F- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P Ranch chicken salad (EFL #271), 2 CLA
4. 3P CC RTD
5. 5P Lean Cuisine Meal
6. 7P CC RTD
Sa- WO. 7-7:30A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 8:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese)
3. 11:30A CC RTD
4. 2P Ranch chicken salad
5. 5P Lean Cuisine
6. 7P CC RTD
Sunday, February 15, 2009
And I'm Off!!... again...
Sunday February 15, 2009
Ok- so here's the low down. I did not reach my goals last year. I trained and ate healthy very sporadically and not a whole lot. I lost a total of about 70 lbs from start of year to end which is definitely something to be proud of but I'm still so ashamed at my body and not happy with my health. Most of what I lost was the first couple months of the year and it was baby weight. I did go to Disney World this year at the beginning of January and attempted in vain to complete the Half-Marathon race that I had had a year to plan for. I ran very little of it and walked in pain the remainder of it. I made it to mile 10 before I was picked up by what I call the "Loser bus" for being too far behind the 16 minutes per mile pace. LAME! I was so disappointed in myself and knew I could have done so much better if I had trained properly... at all. I cried the whole way back to the meeting spot on the bus and even though I was happy for the rest of my family that did awesome I was almost too ashamed to even see them. They were all so supportive of me and I so appreciate that. I realized that 10 miles for my first ever race is not too bad and I'm proud of my body for making it that far in such poor shape that it was. What I got from it though was an awesome fun time with my family and a love for racing. I was told by so many other runners there that my first race was the start of an addiction and after my experience I believe it whole heartedly. I left feeling determined to go back next year and kick that race's butt- by finishing in 2 hours 20 minutes. So after I got home and we're settled with our big move and what not I'm so ready to kick my training into high gear and never look back. Not only am I determined in my running goals, I still am wanting my hot momma body which I plan on getting through my running training as well as completing the Body-for-LIFE challenge and making that a lifestyle change for me. Now's the time. I've tried this a million times before but I won't give up just because I haven't stuck with my goals. There's no excuses. It's my time to shine!!
Ok- so here's the low down. I did not reach my goals last year. I trained and ate healthy very sporadically and not a whole lot. I lost a total of about 70 lbs from start of year to end which is definitely something to be proud of but I'm still so ashamed at my body and not happy with my health. Most of what I lost was the first couple months of the year and it was baby weight. I did go to Disney World this year at the beginning of January and attempted in vain to complete the Half-Marathon race that I had had a year to plan for. I ran very little of it and walked in pain the remainder of it. I made it to mile 10 before I was picked up by what I call the "Loser bus" for being too far behind the 16 minutes per mile pace. LAME! I was so disappointed in myself and knew I could have done so much better if I had trained properly... at all. I cried the whole way back to the meeting spot on the bus and even though I was happy for the rest of my family that did awesome I was almost too ashamed to even see them. They were all so supportive of me and I so appreciate that. I realized that 10 miles for my first ever race is not too bad and I'm proud of my body for making it that far in such poor shape that it was. What I got from it though was an awesome fun time with my family and a love for racing. I was told by so many other runners there that my first race was the start of an addiction and after my experience I believe it whole heartedly. I left feeling determined to go back next year and kick that race's butt- by finishing in 2 hours 20 minutes. So after I got home and we're settled with our big move and what not I'm so ready to kick my training into high gear and never look back. Not only am I determined in my running goals, I still am wanting my hot momma body which I plan on getting through my running training as well as completing the Body-for-LIFE challenge and making that a lifestyle change for me. Now's the time. I've tried this a million times before but I won't give up just because I haven't stuck with my goals. There's no excuses. It's my time to shine!!
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