Stage 1 - Week 2

Good Morning America:

* I am most proud of the efforts in my workouts today.
* I am grateful for Nadia gutting through the workout with me today.
* I am enjoying in life taking the workouts to a new level.
* I am committed to giving this goal my all.
* I love my Aunt Paula and I know she loves me.

Notes:

* Thanksgiving week - need to push extra hard.

Food Day:

Food Tip - Get in practice of ordering at restaurants the way you would like things. A few general thoughts:

* Don't be afraid to substitute. I always look at what is on the menu and chances are you could substitute something on a dish with something else on the menu. For example, I substitute potatoes most of the time. At breakfast I substitute them with fruit and lunch or dinner with another vegetable.
* Always get dressings and sauces on the side so you can control the amount used.
* Order breads dry and if you insist on butter, etc. then you can control how much you spread on.

Stats:

Weight - 143 NEED TO GET BACK DOWN TO 140!
Calorie Intake (approximate) - 2,294
Calorie Expenditure (approximate) - 770
Net (approximate) - 1398
Protein (approximate)- 166 grams


Nutrition:

Breakfast: 5 am / 235 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 9 am / 435 calories

Whey Protein
Pear
Whole Wheat bun
2 Slices of Swiss cheese
N.O. Explode preworkout drink

Lunch: 1 pm / 320 calories

Kashi Sweet and Sour Chicken

Snack: 3 pm / 60 calories

1/2 cup Greek Yogurt

Dinner: 5 pm / 872 calories

1/2 Chicken Breast
1/2 cup onions
1 slice swiss cheese
1 cup of B's awesome mashed sweet potatoes
Peanut Butter chips

Snack: 7 pm / 372 calories

1/2 Chicken Breast
1/4 cup onions
1 slice swiss cheese
okra
strawberry popsicle

Metabolic Demand: Shoulders

1. Bar OH Step ups
2. Drop lunge with lateral raises
3. Side lunge with greater than less than sign

1. Underwire OH press
2. Frog burpies
3. BOSU jumps with MB press

Weights: Shoulders 8-12 reps

* DB OH press - 5 sets
* Cable front lateral raise- 5 sets
* Cable bent over reverse fly- 5 sets
* Upright rows - 5 sets
* Bar front raises - 5 sets

Cardio:

* Step Mill 30 min. Intervals

Pilates: 1 hour mat class

Good Night, Good Luck:

* I have given 100% effort in my weights workout today.
* I learned that I can get my Shape magazine article on a plaque!
* Today has enhanced my life by going to pilates class.

Thoughts:

When doubt enters the mind, try to find something or someone to help re-inspire yourself. I read a fitness magazine or check out a website. Another method could be just rereading my the goals. It is normal to have highs and lows. The difference between someone who reaches their goals or not is how you deal with these highs and lows.

Also, I would like to see if I can keep the intensity that I tend to have on Mondays throughout the week. Wednesdays seem to be the most challenging for me so I would like to see if I can change the energy level somehow, but if not I try to deal with this by putting chest and triceps on that day since that requires the least amount of effort in comparison, in my opinion.