Stage 1 - Day 2

Good Morning America:

* I am most proud of my old client Ronnie for losing weight! Way to go Ronnie!
* I am grateful for my workout buddies.
* I am enjoying in life where I am. I think we are often moving too fast to realize this.
* I am committed to making wonderful changes not only in my life but in others.
* I love my Dad and my Brother and I'm sure they love me as well. I am super excited to see them this weekend!

Notes:

* A little confusion on what YOU need to do...nothing really. You can just read or you can join as a follower on the right side. It's kind of helpful to me if you let me know if you are following so I can cater to the followers. Also, if you have questions or comments I think it makes things easier.

Recipe Day!:

Egg White Puff:

6 Egg whites (however many you would like really - 17 calories per egg white)
2 Tbsp Cinnamon (really a preference on how much)
1 Tsp Powdered Sweetner (I have used splenda, truvia and stevia)

1. Whip egg whites medium/high peaks
2. Add Cinnamon and Sweetner and beat more to mix
3. Spray baking pan and cook for 17 min.

This is my life saver!

Stats:

Weight - 140
Calorie Intake (approximate) - 2,548
Calorie Expenditure (approximate) - 766
Net (approximate) - 1782
Protein (approximate)- 196 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: 7 am / 410 calories

1 scoop of Isopure Whey Protein w/ H20
Ezekial 4:9 English Muffin (found in freezer section at health food store)
St. Dalfour Jelly 100% Fruit All Natural Red Raspberry

Lunch: 1 pm / 814 calories

5 oz. buffalo & 1/4 cup quinoa stuffed bell pepper
sweet potato fries

Snack: 4 pm / 625 calories

4 oz. baked chicken
Dijon mustard
Whole Wheat Bread with swiss cheese melted on top

Dinner: 7:30 pm / 420 calories

1 oz. chicken
1 cup of broccoli
1 cup of greek yogurt
5 Tbsp. of pomegranate seeds

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

1. Burpie pull ups
2. Incline DB curls
3. Explosive DB rows alt. catch

1. Alt. Split Jumps w/ Lat Pulldown
2. Side throw downs
3. Alt. DB fast for 1 min.

Weights: Back and Biceps 8-12 reps

* Cable Curls - 4 sets
* Wide grip pull ups - 5 sets
* Bar Rows - 5 sets
* Lat Pulldowns - 5 sets
* Upright Rows - 5 sets
* Standing Calf Raises - 6 sets

Cardio:

* Bike 10 min.
* Run 30 min.
* Incline walk (15%) 10 min.

Good Night, Good Luck: These are challenging!

* I have given positive energy today.
* I learned what the word "mealy" means.
* Today has enhanced my life by running into people I haven't seen in a while.

Thoughts:

Today was a good day. I feel I was able to avoid food temptations. I had a hard metabolic workout with Nadia. (Way to go Nadia!) Stan and I lifted back with intensity. (He gets so serious it makes me laugh.) A workout partner is great, so if you can find one (or a few like me) workouts can be more fun and challenging. Misery loves company. Now I'm exhausted and going clean up and going to bed. Good night everyone!