Here I go! No turning back!

Good Morning America:

* I am most proud of starting this blog!
* I am grateful for my health to take on such a venture.
* I am enjoying in life spending more time at work.
* I am committed to seeing this process all the way through. (100% Nadia!)
* I love my Mother for helping me make the final decision to put this out and I'm pretty sure she loves me back! :)

Notes:

This week is a little different since I am out of town Thursday - Sunday so trying to get it all in before I leave so all I have is cardio when I am away.

Food Day:

Bragg's Liquid Aminos is a must have staple in the kitchen! This is an all natural, all purpose seasoning from soy protein. It is lower in sodium than soy sauce and 0 calories. I put it on all my vegetables, marinate meats, and more! It can be found at most health food stores.

Stats:

Weight - 140
Calorie Intake (approximate) - 2,441
Calorie Expenditure (approximate) - 506
Net (approximate) - 1935
Protein (approximate)- 195 grams


Nutrition:

Breakfast: 5 am / 354 calories

1 Tbsp pumpkin 1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
1 cup of broccoli
coffee with 1 Tbsp silk soy vanilla creamer with splenda
* eventually going to eliminate the splenda

Snack: 8 am / 774 calories

1 scoop of Isopure Whey Protein w/ H20
6 oz. Sweet Potato Fries
Nadia's (very worth) brownie

Lunch: 11 am / 508 calories

5 oz. buffalo & 1/4 cup quinoa stuffed bell pepper
carrot cake muffin with cream cheese frosting

Dinner: 4 pm / 420 calories

5 oz. tenderloin
1 cup broccoli
1 apple/pear

Snack: 5:30 pm / 200 calories

1 cup greek yogurt w/ Stevia
4 Tbsp pomegranate seeds

Snack: 8 pm / 144 calories

6 egg white puff
1 cup broccoli

Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Legs and Shoulders

1. BOSU burpie with jumps
2. sumo squat with lateral leg raise alternate with DB (dumbbell)
3. MB side hops

1. MB (medicine ball) OH (overhead) lateral step overs on bench
2. front lunge push and pull MB
3. squat with reverse fly

Weights: Legs & Shoulders 8-12 reps

* Squats - free weights 4 sets
* DB OH shoulder press - 5 sets
* Step up - 5 sets
* Lateral cable shoulder raises - 5 sets
* Walking lunges w/ DB - 4 sets
* Cable front raises - 3 sets

Cardio:

* :( I failed to accomplish my cardio. There is no excuse. I mismanaged my time and my goal is to not let this happen again.

Pilates: 1 hour mat class with Stephanie - she's the best!

Good Night, Good Luck: These are challenging!

* I have given my all in my weight workout today.
* I learned how to change the light bulb in my hallway and you may not realize how exciting this is to me. One step closer to
comfort in complete independence.
* Today has enhanced my life by the joy of starting a new process. It's so exciting!

Thoughts:

Well, day one down on stage one. I feel really good except for not budgeting my time better to fit my cardio workout in, but I will just have to figure out how to not let it happen again. I couldn't resist the awesome homemade brownie and carrot cake muffin Nadia made today, but plan to get more disciplined depending on the stage. I would like to restrict items like this to only clean recipes, but if you know Nadia's baking, you would know I will have gain more will power!