Stage 2! Week 1: Tuesday

Good Morning America:

* I am most proud of myself for completing metabolic demand, weights, and 90 minutes of cardio today. I can do it!
* I am grateful for all the people in my life that bring so much to me.
* I am enjoying in life reaching for this challenge.
* I am committed improving my knowledge in my profession.
* I love my client, Anne, and enjoy my hour with her.

Notes:

* Stats below are estimates. I utilize "Lose It" application on my iphone and things may not always be exact.

* I went over my calorie goal due to miscalculation during the day, but all items very natural and clean so not disappointed.

* Probably going to email workout videos directly to Mom, so if interested let me know and maybe I can email them to you too!


Recipe Day!: Quinoa with Sundried Tomatoes

1 tsp olive oil
8 sundried tomatoes, not packed in oil
2 minced shallots
1 clove garlic minced
2 cups low-sodium, low-fat chicken or vegetable stock (gluten free if necessary)
1 cup dry quinoa grains
pinch cayenne pepper
2 Tbsp chopped cilantro
1 tsp sea salt
fresh ground black pepper

1. Place quinoa in fine mesh sieve. Rinse well under lukewarm running water for about 1 minute. Set aside
2. Heat oil in large saucepan. Add tomatoes, shallots and garlic and saute for 3 to 5 minutes or until shallots are softened. Add stock or water and bring to a boil. Stir in quinoa grains and cayenne pepper. Return to a boil. Reduce heat and simmer for 30 minutes or until liquid is absorbed. Let stand for 5 minutes. Fluff with fork to separate grains. Stir in seasonings.

Makes 6 servings: 128 calories, 5 grams protein, 23 grams carbs, 3 grams fat, 211 mg sodium

Stats:

Weight - 145
Calorie Intake (approximate) - 1958
Calorie Expenditure (approximate) - 1,081
Net (approximate) - 877
Protein (approximate)- 210 grams


Nutrition:

Breakfast: 5 am / 311 calories

1/2 cup oatmeal
6 egg white puff
1 cup of asparagus
coffee with 1 Tbsp Silk Soy Vanilla Creamer

Snack: 7:30 am / 297 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 12 pm / 398 calories

5 oz. ground chicken breast
1 cup kale
Sweet Potato

Snack: 3:30 pm / 600 calories

5 oz. ground chicken breast
1 cup kale
1/2 cup quinoa
1 Tbsp Italian Dressing
1 Package of Peanut Butter

Dinner: 7 pm / 330

5 oz. Ground Buffalo
1 cup of broccoli
Sweet Potato

Metabolic Demand concentration in Legs

1. BOSU 2 foot jump with MB press
2. BOSU burpie
3. Skater

1. Barbell Squat Jumps
2. 2 Foot Box Jumps
3. Roll to Stand

Weights: Legs 8-12 reps

* 1 Legged Leg Press - 5 sets
* Barbell Squats - 5 sets
* Step Back Lunges - 5 sets
* Drop Lunges - 5 sets
* Leg Curls - 5 sets

Cardio:

* Run 45 min.
* Incline Walk 15 min.
* Stationary Bike 30 min.

Good Night, Good Luck: These are challenging!

* I have given my all in getting my workout done.
* I learned that many things contain gluten.
* Today has enhanced my life by getting to visit with Nadia.

Thoughts:

It has been an amazing start to the week. Now I need to keep it up! Already feeling sore from the workout today...scary!