Stage 2: Week 1 - Wednesday

Good Morning America:



* I am most proud of Nadia sprinting at 11 mph!
* I am grateful for my health.
* I am enjoying in life seeing what my mind and body is capable of accomplishing.
* I am committed to beating my client in our bet.
* I love Stanley and hope he has a safe trip.

Notes:

Aha Day!:

Just when you think something is impossible! Aha!

Stats:

Weight - 145
Calorie Intake (approximate) - 1661
Calorie Expenditure (approximate) - 1043
Net (approximate) - 618
Protein (approximate)- 231 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 & Truvia sweetner

Snack: 9 am / 295 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 12 pm / 330 calories

5 oz. ground buffalo
1 cup broccoli
Sweet Potato

Snack: 3 pm / 295 calories

2 scoops whey protein
Apple

Dinner: 7 pm / 330

5 oz. Ground Buffalo
1 cup of broccoli
1/2 cup Quinoa

Snack: 7 pm/ 90 calories

1 cup Greek yogurt

Metabolic Demand concentration in Chest & Triceps

1. Inch worm
2. Explosive pushups
3. Plank to pushup

1. BOSU travel kickbacks
2. Row turn & press
3. Lunge Punch

Weights: Chest & Triceps 8-12 reps

* Incline Bench - 5 sets
* DB Presses - 5 sets
* Smith Machine Decline Press- 5 sets
* Reverse Tricep Pressdown - 3 sets
* Tricep Pressdown - 3 sets

Cardio:

* Bike 40 min.
* Sprints 25 minutes (5 min warmup, 1min on, 1 min. Recovery)

Pilates - 1 hr.

Good Night, Good Luck:

* I have given every bit of my energy to complete my task and was successful!
* I learned there is no time for excuses or giving up.
* Today has enhanced my life by getting to visit my friend, Risa.

Thoughts:

I woke up feeling so exhausted I felt somewhat sick but gutted through the day and the workout and feel 100% better. I'm so glad I didn't use the way I was feeling as an excuse not to complete the workout...I feel great now AND completed my goals for today. Lessoned learned!