Stage 2: Week 5 - Thursday

Notes:

* Another challenging day for food consumption.

Question/Answer Day

What's the difference between sweet potatoes and yams?

Sweet potatoes is the fundamental phrase used to group all varieties of sweets and American yams that are grown in the United States. Sweets are what we call all sweet potato varieties that have a white or cream colored flesh. These varieties of sweet potatoes have a red, light cream or light brown skin color, but the inside will always be a light cream color. American Yams are what we call all sweet potato varieties that have an orange flesh. These varieties of sweet potatoes have an orange or red skin color, but the inside will always be an orange color.

African Yams, also called true yams, however, are nothing like the American yam, but are a tuber native to Africa. This type of yam is very starchy, not very sweet, low in beta carotene and can grow as large as 100 pounds.

Stats: :(

Weight -
Calorie Intake (approximate) -
Calorie Expenditure (approximate) -
Net (approximate) -
Protein (approximate)- grams

Nutrition:

Let's just say total melt down.

Weights:

Cable Curls - BOSU Alt. Hand Foot Touches
Cable Kickbacks -
30 lower/upper/full range curls - 1 straight leg pulse crunches
OH Cable Tricep Extensions - side crunches

Cardio:

* Run 1% incline 45 min. 5.2 mph
* Gauntlet 20 min.

Thoughts:

Yuck

Stage 2: Week 5 - Wednesday

Notes:

* Trying to deal with sweet tooth.

Aha! Day

The most consumed meat worldwide is goat.

Stats:

Weight - 138.6
Calorie Intake (approximate) - 2085
Calorie Expenditure (approximate) - 1040
Net (approximate) - 1046
Protein (approximate)- 138 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 211 calories

Apple
20 pecans

Lunch: 11 am / 279 calories

5 oz. Ground Buffalo
1 cup peppers
1/3 cup Quinoa

Snack: 2 pm / 800? calories

Not just a cookie - well worth it! 11 out of 10
brownie

Dinner: 5:30 pm / 280 calories

5 oz. Ground Buffalo
1 cup peppers
1/3 cup Quinoa

Snack: 7:30 pm / 165 calories

1 cup cottage cheese
1/2 Tsp Unsweetened cocoa powder
Chocolate Stevia

Weights:

* Close Grip Pulldowns - 5 pulse squat with 1 big squat jump (5 reps)
* Barbell Rows - Side Lunges
* Alternating DB Press - Split Jumps
* Lower Pec Flys - Side lying leg raises

Cardio:

* Gauntlet 45 min.
* Bike 90 min.

Thoughts:

Less is more.

Stage 2: Week 5 - Tuesday

Good Morning America:

* I am most proud of my friend, Heath, for trying to improve his diet.
* I am grateful for being able to sleep in this morning.
* I am enjoying in life Nadia planning this week's workouts!
* I am committed to trying to get 2 new clients in the month of February.
* I love being pushed outside of my comfort zone.

Notes:

* Obviously my protein was too high. I look forward to finding that magic number for MY body after I lose the weight that is perfect for muscle building without weight gain. I'm guessing around 200 grams (1.5 grams per lb.) but think I am doing well enough with 150 grams at this training style and stage.

Recipe Day: Yummy Oatmeal

1/2 cup Oatmeal cooked in water
1/2 - 1 Tbsp Almond Butter
Stevia and cinnamon to taste

* Or be even more creative by adding nuts or berries!

Stats:

Weight - 138.6
Calorie Intake (approximate) - 1608
Calorie Expenditure (approximate) - 1206
Net (approximate) - 402
Protein (approximate)- 149 grams

Nutrition:

Breakfast: 7:30 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond Butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 128 calories

1 Scoop Whey Protein
10 grape tomatoes

Lunch: 1 pm / 271 calories

4 oz. Ground Turkey with Pasta sauce
2 cups Kale
Sweet Potato

Snack: 2:30 pm / 217 calories

Apple
Nuts (pecans and almonds)

Dinner: 4:30 pm / 365 calories

4 oz. Ground Turkey with Pasta sauce
1 cup Broccoli
Sweet Potato
Chocolove Dark Chocolate

Snack: 6:30 pm / 286 calories

2 cups Dannon Light and Fit Vanilla Yogurt
1/8 cup pumpkin
1 cup Blueberries
Tea

Weights: Legs weighted 30 reps / Upper body body weight 20 reps

* Hack Squat - Stability Ball Push ups
* Jumping Leg Press - Straight Arm Stability Hold knee raises
* Cable Lunge with Kick - Stability Ball Hand touches

Cardio:

* Gauntlet 60 min.
* Bike 60 min.

Good Night, Good Luck:

* I have given my expertise.
* I learned that variety is key.
* Today has enhanced my life by meeting a member of the club, Cindy.

Thoughts:

Stage 2: Week 5 - Monday

Good Morning America:

* I am most proud of myself for working out hard by myself today.
* I am grateful that I have Nadia on all other days!
* I am enjoying in life being strong.
* I am committed to trying to beat Mark by Feb. 1st.
* I love competition.

Notes:

Food Day: Greek Yogurt is an excellent substitution for sour cream!

Stats:

Weight - I cheated and looked - 139.8!
Calorie Intake (approximate) - 1608
Calorie Expenditure (approximate) - 1487
Net (approximate) - 121
Protein (approximate)-142 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond Butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 8 am / 217 calories

Apple
1/4 cup Almonds

Lunch: 11:30 am / 215 calories

1/2 can of Tuna with Bontiful Dressing
4 cups of Spinach
1/3 cup Quinoa
2 Tbsp Light Italian Dressing

Snack: 2 pm / 130 calories

1 Scoops Isopure Whey Protein
10 Cherry Tomatoes

Dinner: 4 pm / 415 calories

Ezekial Tortilla
4 oz. Ground Turkey with pasta sauce
1 Tbsp Greek Yogurt
1 cup Broccoli
Chocolove Dark Chocolate

Snack: 6 pm /371 calories

2 cups Danon Light and Fit Nonfat Vanilla Yogurt
1/8 cup Pumpkin
Stevia to sweeten
1 cup Blueberries

Weights: Shoulders weighted 30 reps / Abs 20 reps

* Seated OH DB Press - BOSU bicycle
* Unilateral Cable Side Raises - 1 sided crunches on BOSU
* Rope Cable Front Raises - Reverse Crunches
* Cybex Rear Deltoid - BOSU crunches
* Barbell Upright Rows - V sits

Cardio:

* Gauntlet Intervals 60 min. (2 min. on/ 2 min. off)
* Arc Trainer 60 min.

Good Night, Good Luck:

* I have given confirmation.
* I learned that communication helps almost any situation.
* Today has enhanced my life by proving to myself I can still work out hard on my own even though it's not as much fun.

Thoughts:

Happy thoughts! :)

Stage 2: Week 4 - Saturday

Good Morning America:

* I am most proud of my client, Christian, and his performance today in his workout.
* I am grateful for my desire and ability to cook.
* I am enjoying in life feeling good!
* I am committed to presenting a better physique for nationals.
* I love mornings.

Notes:

4 WEEKS DOWN! :) 5 WEEKS TO GO IN STAGE 2!

Stats:

Weight - Will weigh Feb. 1st
Calorie Intake (approximate) - 1630
Calorie Expenditure (approximate) - 812
Net (approximate) - 818
Protein (approximate)- 157 grams

Nutrition:

Breakfast: 5:30 am / 264 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup Asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 217 calories

Apple
1/4 cup Almonds

Lunch: 1 pm / 128 calories

1 Scoop Isopure Whey Protien
10 Cherry Tomatoes

Snack: 3 pm / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Dinner: 5 pm / 414 calories

Ezekial Tortilla
4 oz. Ground Turkey with pasta sauce
1 Tbsp Salsa
1 Tbsp Greek Yogurt
2 cups Kale
1 Tbsp Feta Cheese

Snack: 7 pm / 286 calories

2 cups Dannon Fit and Lite Vanilla Yogurt
1/3 cup Pumpkin
1 cup Blueberries

Weights:

Off

Cardio:

* Bike 1 hour
* Gauntlet 50 min.

Good Night, Good Luck:

* I have given care.
* I learned that fat helps the body absorb fat-soluble vitamins, such as vitamins A, D, E and K, and carotenoids.
* Today has enhanced my life by having the morning to myself.

Thoughts:

4 weeks down of stage two and feeling great! Wondering how the next five weeks will feel. Can't wait!

Stage 2: Week 4 - Friday

Good Morning America: 4 AM

* I am most proud of my client, Sue, for her success in developing a eating plan to achieve weight loss.
* I am grateful for my schedule allowing Friday movies.
* I am enjoying in life witnessing people reaching their goals and how it makes them smile.
* I am committed to trying to help more people smile.
* I love butternut squash.

Notes:

Exercise Day: Baseball Swing

1. Standing with feet parallel and side ways to a pulley or band connection.
2. Hold handle with both hands with both arms straight out and fixed.
3. Rotate back and forth holding abdominals tights.

Stats:

Weight - Weighing Feb. 1
Calorie Intake (approximate) - 1645
Calorie Expenditure (approximate) - 257
Net (approximate) - 1388
Protein (approximate)- 170 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 130 calories

1 scoop Isopure Whey Protein
10 cherry tomatoes

Lunch: 11 am / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Snack: 1 pm / 297 calories

Apple
1/4 cup Sliced Almonds
1 String Cheese

Dinner: 4:30 pm / 476 calories

4 oz. Tilapia
1 cup Broccoli
1/3 cup Quinoa
3 cups butternut squash

Snack: 6:30 pm / 176 calories

1 cup Dannon Lite and Fit Vanilla Yogurt
1/8 cup Pumpkin
1 cup of blueberries
Tea

Weights:

DB OH Press - BOSU double crunch
DB Side Raises - BOSU side crunches
DB Front Raises - BOSU basic crunches
DB Rear Delt Raises - Reverse crunches

Cardio:

* OFF

Good Night, Good Luck: 8:30 PM

* I have given strength.
* I learned that 3 hours movies are too long.
* Today has enhanced my life by getting to visit with Sue.

Thoughts:

It is taking convincing every morning not to get on the scale. I believe i have lost by looking at myself and really want to see if its is factual in weight terms. I just keep telling myself that waiting until Feb. 1 will be that much more rewarding.

Stage 2: Week 4 - Thursday

Good Morning America:

* I am most proud of my friend, Karen, and her success with her jewelry business.
* I am grateful my grandmother is okay.
* I am enjoying in life doing sprints because of the way they make me feel.
* I am committed to working on increasing my annual income each year.
* I love grocery shopping!

Notes:



Question/Answer Day

What's the difference between Florida and California avocados?

Ever wondered what the difference between East and West avocados? Surely one avocado can't be all that different from another. Aren't they all just green, tasty, and great as guacamole? In fact, there are many significant differences between east and west coast avocados when comparing the most commonly found varieties in each state. Here are the major differences:

1. The most common Florida avocado has a light green, smooth skin, whereas the common Hass variety in California has a dark purplish-black, rough skin.
2. In Florida avocados are only produced from June through February. In California they are produced year round.
3. Florida avocados are much larger and juicier than their California counterparts, often growing to twice the size of the west coast fruit.
4. The smaller California avocados have a stronger nutlike flavor. East coast avocados are less buttery than Californian avocados containing up to half the amount of fat found in the west coast Hass variety. 100 grams of California avocado contains around 167 calories and 15g fat, whereas 100 grams of Florida avocado only contains around 120 calories and 10g fat.
5. When fully ripe, the California avocado is not as perishable as a Florida avocado.
6. The price tag of a Florida avocado is much more attractive than that of a California avocado.
7. Only Californian avocados are exported outside of the US, although most Florida avocados are sold out of state.

Stats:

Weight - Will weigh Feb. 1st
Calorie Intake (approximate) - 1670
Calorie Expenditure (approximate) - 1457
Net (approximate) - 212
Protein (approximate)- 174 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 464 calories

5 oz. Chicken Breast
Arugula
1/4 Avocado
2 Tbsp Lite Italian Dressing
Sweet Potato

Lunch: 1 pm / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Snack: 3 pm / 217 calories

1/4 cup Slivered Almonds
apple

Dinner: 7 pm / 275 calories

4 oz. Cod
Sweet Potato
1 cup Broccoli
Tea

Snack: 7 pm / 186 calories

1 cup Cottage Cheese
1/8 cup Pumpkin
1 cup Blueberries

Weights:

Reverse Press downs - ball crunches
French Press - Reverse crunches
Dips - V sits
Alternating DB curls - bicycle crunches
Rope curls - ball rope reach crunches

Cardio:

* Sprints: warm up 10 min. 5.2 mph 1% incline
incline sprints 20 min. (3/4.1 - 3/5 mph) 15 % incline
2 min. sprints 1 min rest 10 min. (3/7, 3/7.5, & 3/8 mph) 1 % incline
1 min. sprints 1 min. rest 10 min. (3/9 - 3/9.5) 1 % incline
cool down 10 min 5.2 mph 1% incline

Good Night, Good Luck:

* I have given patience today.
* I learned that I may want to choose Florida avocados, if possible, while training to help with my calorie count.
* Today has enhanced my life by feeling a sense of accomplishment.

Thoughts:

I know it is only Thursday but this week has been awesome. I'm really loving the strength training style I am doing. My energy level seems to be at a constant high except for Wednesdays. I think the plan and stages are going well. Even though I had rough time last weekend, I am feeling a sense of renewal since I have changed my protein intake, dropped my calories to 1700, have more energy, and completing 2 hours of cardio with intervals twice this week! I just had to keep the faith in myself.