Stage 2: Week 5 - Thursday

Notes:

* Another challenging day for food consumption.

Question/Answer Day

What's the difference between sweet potatoes and yams?

Sweet potatoes is the fundamental phrase used to group all varieties of sweets and American yams that are grown in the United States. Sweets are what we call all sweet potato varieties that have a white or cream colored flesh. These varieties of sweet potatoes have a red, light cream or light brown skin color, but the inside will always be a light cream color. American Yams are what we call all sweet potato varieties that have an orange flesh. These varieties of sweet potatoes have an orange or red skin color, but the inside will always be an orange color.

African Yams, also called true yams, however, are nothing like the American yam, but are a tuber native to Africa. This type of yam is very starchy, not very sweet, low in beta carotene and can grow as large as 100 pounds.

Stats: :(

Weight -
Calorie Intake (approximate) -
Calorie Expenditure (approximate) -
Net (approximate) -
Protein (approximate)- grams

Nutrition:

Let's just say total melt down.

Weights:

Cable Curls - BOSU Alt. Hand Foot Touches
Cable Kickbacks -
30 lower/upper/full range curls - 1 straight leg pulse crunches
OH Cable Tricep Extensions - side crunches

Cardio:

* Run 1% incline 45 min. 5.2 mph
* Gauntlet 20 min.

Thoughts:

Yuck

Stage 2: Week 5 - Wednesday

Notes:

* Trying to deal with sweet tooth.

Aha! Day

The most consumed meat worldwide is goat.

Stats:

Weight - 138.6
Calorie Intake (approximate) - 2085
Calorie Expenditure (approximate) - 1040
Net (approximate) - 1046
Protein (approximate)- 138 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 211 calories

Apple
20 pecans

Lunch: 11 am / 279 calories

5 oz. Ground Buffalo
1 cup peppers
1/3 cup Quinoa

Snack: 2 pm / 800? calories

Not just a cookie - well worth it! 11 out of 10
brownie

Dinner: 5:30 pm / 280 calories

5 oz. Ground Buffalo
1 cup peppers
1/3 cup Quinoa

Snack: 7:30 pm / 165 calories

1 cup cottage cheese
1/2 Tsp Unsweetened cocoa powder
Chocolate Stevia

Weights:

* Close Grip Pulldowns - 5 pulse squat with 1 big squat jump (5 reps)
* Barbell Rows - Side Lunges
* Alternating DB Press - Split Jumps
* Lower Pec Flys - Side lying leg raises

Cardio:

* Gauntlet 45 min.
* Bike 90 min.

Thoughts:

Less is more.

Stage 2: Week 5 - Tuesday

Good Morning America:

* I am most proud of my friend, Heath, for trying to improve his diet.
* I am grateful for being able to sleep in this morning.
* I am enjoying in life Nadia planning this week's workouts!
* I am committed to trying to get 2 new clients in the month of February.
* I love being pushed outside of my comfort zone.

Notes:

* Obviously my protein was too high. I look forward to finding that magic number for MY body after I lose the weight that is perfect for muscle building without weight gain. I'm guessing around 200 grams (1.5 grams per lb.) but think I am doing well enough with 150 grams at this training style and stage.

Recipe Day: Yummy Oatmeal

1/2 cup Oatmeal cooked in water
1/2 - 1 Tbsp Almond Butter
Stevia and cinnamon to taste

* Or be even more creative by adding nuts or berries!

Stats:

Weight - 138.6
Calorie Intake (approximate) - 1608
Calorie Expenditure (approximate) - 1206
Net (approximate) - 402
Protein (approximate)- 149 grams

Nutrition:

Breakfast: 7:30 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond Butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 128 calories

1 Scoop Whey Protein
10 grape tomatoes

Lunch: 1 pm / 271 calories

4 oz. Ground Turkey with Pasta sauce
2 cups Kale
Sweet Potato

Snack: 2:30 pm / 217 calories

Apple
Nuts (pecans and almonds)

Dinner: 4:30 pm / 365 calories

4 oz. Ground Turkey with Pasta sauce
1 cup Broccoli
Sweet Potato
Chocolove Dark Chocolate

Snack: 6:30 pm / 286 calories

2 cups Dannon Light and Fit Vanilla Yogurt
1/8 cup pumpkin
1 cup Blueberries
Tea

Weights: Legs weighted 30 reps / Upper body body weight 20 reps

* Hack Squat - Stability Ball Push ups
* Jumping Leg Press - Straight Arm Stability Hold knee raises
* Cable Lunge with Kick - Stability Ball Hand touches

Cardio:

* Gauntlet 60 min.
* Bike 60 min.

Good Night, Good Luck:

* I have given my expertise.
* I learned that variety is key.
* Today has enhanced my life by meeting a member of the club, Cindy.

Thoughts:

Stage 2: Week 5 - Monday

Good Morning America:

* I am most proud of myself for working out hard by myself today.
* I am grateful that I have Nadia on all other days!
* I am enjoying in life being strong.
* I am committed to trying to beat Mark by Feb. 1st.
* I love competition.

Notes:

Food Day: Greek Yogurt is an excellent substitution for sour cream!

Stats:

Weight - I cheated and looked - 139.8!
Calorie Intake (approximate) - 1608
Calorie Expenditure (approximate) - 1487
Net (approximate) - 121
Protein (approximate)-142 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond Butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 8 am / 217 calories

Apple
1/4 cup Almonds

Lunch: 11:30 am / 215 calories

1/2 can of Tuna with Bontiful Dressing
4 cups of Spinach
1/3 cup Quinoa
2 Tbsp Light Italian Dressing

Snack: 2 pm / 130 calories

1 Scoops Isopure Whey Protein
10 Cherry Tomatoes

Dinner: 4 pm / 415 calories

Ezekial Tortilla
4 oz. Ground Turkey with pasta sauce
1 Tbsp Greek Yogurt
1 cup Broccoli
Chocolove Dark Chocolate

Snack: 6 pm /371 calories

2 cups Danon Light and Fit Nonfat Vanilla Yogurt
1/8 cup Pumpkin
Stevia to sweeten
1 cup Blueberries

Weights: Shoulders weighted 30 reps / Abs 20 reps

* Seated OH DB Press - BOSU bicycle
* Unilateral Cable Side Raises - 1 sided crunches on BOSU
* Rope Cable Front Raises - Reverse Crunches
* Cybex Rear Deltoid - BOSU crunches
* Barbell Upright Rows - V sits

Cardio:

* Gauntlet Intervals 60 min. (2 min. on/ 2 min. off)
* Arc Trainer 60 min.

Good Night, Good Luck:

* I have given confirmation.
* I learned that communication helps almost any situation.
* Today has enhanced my life by proving to myself I can still work out hard on my own even though it's not as much fun.

Thoughts:

Happy thoughts! :)

Stage 2: Week 4 - Saturday

Good Morning America:

* I am most proud of my client, Christian, and his performance today in his workout.
* I am grateful for my desire and ability to cook.
* I am enjoying in life feeling good!
* I am committed to presenting a better physique for nationals.
* I love mornings.

Notes:

4 WEEKS DOWN! :) 5 WEEKS TO GO IN STAGE 2!

Stats:

Weight - Will weigh Feb. 1st
Calorie Intake (approximate) - 1630
Calorie Expenditure (approximate) - 812
Net (approximate) - 818
Protein (approximate)- 157 grams

Nutrition:

Breakfast: 5:30 am / 264 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup Asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 217 calories

Apple
1/4 cup Almonds

Lunch: 1 pm / 128 calories

1 Scoop Isopure Whey Protien
10 Cherry Tomatoes

Snack: 3 pm / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Dinner: 5 pm / 414 calories

Ezekial Tortilla
4 oz. Ground Turkey with pasta sauce
1 Tbsp Salsa
1 Tbsp Greek Yogurt
2 cups Kale
1 Tbsp Feta Cheese

Snack: 7 pm / 286 calories

2 cups Dannon Fit and Lite Vanilla Yogurt
1/3 cup Pumpkin
1 cup Blueberries

Weights:

Off

Cardio:

* Bike 1 hour
* Gauntlet 50 min.

Good Night, Good Luck:

* I have given care.
* I learned that fat helps the body absorb fat-soluble vitamins, such as vitamins A, D, E and K, and carotenoids.
* Today has enhanced my life by having the morning to myself.

Thoughts:

4 weeks down of stage two and feeling great! Wondering how the next five weeks will feel. Can't wait!

Stage 2: Week 4 - Friday

Good Morning America: 4 AM

* I am most proud of my client, Sue, for her success in developing a eating plan to achieve weight loss.
* I am grateful for my schedule allowing Friday movies.
* I am enjoying in life witnessing people reaching their goals and how it makes them smile.
* I am committed to trying to help more people smile.
* I love butternut squash.

Notes:

Exercise Day: Baseball Swing

1. Standing with feet parallel and side ways to a pulley or band connection.
2. Hold handle with both hands with both arms straight out and fixed.
3. Rotate back and forth holding abdominals tights.

Stats:

Weight - Weighing Feb. 1
Calorie Intake (approximate) - 1645
Calorie Expenditure (approximate) - 257
Net (approximate) - 1388
Protein (approximate)- 170 grams

Nutrition:

Breakfast: 5 am / 348 calories

1/2 cup oatmeal
1/2 Tbsp Almond butter
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 130 calories

1 scoop Isopure Whey Protein
10 cherry tomatoes

Lunch: 11 am / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Snack: 1 pm / 297 calories

Apple
1/4 cup Sliced Almonds
1 String Cheese

Dinner: 4:30 pm / 476 calories

4 oz. Tilapia
1 cup Broccoli
1/3 cup Quinoa
3 cups butternut squash

Snack: 6:30 pm / 176 calories

1 cup Dannon Lite and Fit Vanilla Yogurt
1/8 cup Pumpkin
1 cup of blueberries
Tea

Weights:

DB OH Press - BOSU double crunch
DB Side Raises - BOSU side crunches
DB Front Raises - BOSU basic crunches
DB Rear Delt Raises - Reverse crunches

Cardio:

* OFF

Good Night, Good Luck: 8:30 PM

* I have given strength.
* I learned that 3 hours movies are too long.
* Today has enhanced my life by getting to visit with Sue.

Thoughts:

It is taking convincing every morning not to get on the scale. I believe i have lost by looking at myself and really want to see if its is factual in weight terms. I just keep telling myself that waiting until Feb. 1 will be that much more rewarding.

Stage 2: Week 4 - Thursday

Good Morning America:

* I am most proud of my friend, Karen, and her success with her jewelry business.
* I am grateful my grandmother is okay.
* I am enjoying in life doing sprints because of the way they make me feel.
* I am committed to working on increasing my annual income each year.
* I love grocery shopping!

Notes:



Question/Answer Day

What's the difference between Florida and California avocados?

Ever wondered what the difference between East and West avocados? Surely one avocado can't be all that different from another. Aren't they all just green, tasty, and great as guacamole? In fact, there are many significant differences between east and west coast avocados when comparing the most commonly found varieties in each state. Here are the major differences:

1. The most common Florida avocado has a light green, smooth skin, whereas the common Hass variety in California has a dark purplish-black, rough skin.
2. In Florida avocados are only produced from June through February. In California they are produced year round.
3. Florida avocados are much larger and juicier than their California counterparts, often growing to twice the size of the west coast fruit.
4. The smaller California avocados have a stronger nutlike flavor. East coast avocados are less buttery than Californian avocados containing up to half the amount of fat found in the west coast Hass variety. 100 grams of California avocado contains around 167 calories and 15g fat, whereas 100 grams of Florida avocado only contains around 120 calories and 10g fat.
5. When fully ripe, the California avocado is not as perishable as a Florida avocado.
6. The price tag of a Florida avocado is much more attractive than that of a California avocado.
7. Only Californian avocados are exported outside of the US, although most Florida avocados are sold out of state.

Stats:

Weight - Will weigh Feb. 1st
Calorie Intake (approximate) - 1670
Calorie Expenditure (approximate) - 1457
Net (approximate) - 212
Protein (approximate)- 174 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 464 calories

5 oz. Chicken Breast
Arugula
1/4 Avocado
2 Tbsp Lite Italian Dressing
Sweet Potato

Lunch: 1 pm / 237 calories

4 oz. Cod
1/3 cup Quinoa
1 cup Broccoli

Snack: 3 pm / 217 calories

1/4 cup Slivered Almonds
apple

Dinner: 7 pm / 275 calories

4 oz. Cod
Sweet Potato
1 cup Broccoli
Tea

Snack: 7 pm / 186 calories

1 cup Cottage Cheese
1/8 cup Pumpkin
1 cup Blueberries

Weights:

Reverse Press downs - ball crunches
French Press - Reverse crunches
Dips - V sits
Alternating DB curls - bicycle crunches
Rope curls - ball rope reach crunches

Cardio:

* Sprints: warm up 10 min. 5.2 mph 1% incline
incline sprints 20 min. (3/4.1 - 3/5 mph) 15 % incline
2 min. sprints 1 min rest 10 min. (3/7, 3/7.5, & 3/8 mph) 1 % incline
1 min. sprints 1 min. rest 10 min. (3/9 - 3/9.5) 1 % incline
cool down 10 min 5.2 mph 1% incline

Good Night, Good Luck:

* I have given patience today.
* I learned that I may want to choose Florida avocados, if possible, while training to help with my calorie count.
* Today has enhanced my life by feeling a sense of accomplishment.

Thoughts:

I know it is only Thursday but this week has been awesome. I'm really loving the strength training style I am doing. My energy level seems to be at a constant high except for Wednesdays. I think the plan and stages are going well. Even though I had rough time last weekend, I am feeling a sense of renewal since I have changed my protein intake, dropped my calories to 1700, have more energy, and completing 2 hours of cardio with intervals twice this week! I just had to keep the faith in myself.

Stage 2: Week 4 - Wednesday

Good Morning America:

* I am most proud of Nadia for all her hard work and glad she has gotten some factual proof to prove it!
* I am grateful for having a workout partner, especially on days like today.
* I am enjoying in life knowing where I am headed.
* I am committed to getting results from my clients this year. Yes, you!
* I love working with all my clients.

Notes:


Stats:

Weight - Will weigh in two weeks!
Calorie Intake (approximate) - 1697
Calorie Expenditure (approximate) - 1,149
Net (approximate) - 548
Protein (approximate)- 184 grams

Nutrition:

Breakfast: 5 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 8 am / 135 calories

1 scoops of Isopure Whey Protein w/ H20
1 cup Eggplant

Lunch: 11 am / 464 calories

5 oz. Chicken Breast
Arugula
1/4 Avocado
1 Tbsp Lite Italian Dressing
Sweet Potato

Snack: 2 pm / 284 calories

apple
1/4 cup Chopped Almonds
4 egg whites

Dinner: 5 pm / 363 calories

4 oz. Ground Chicken with pumpkin
2 cups Eggplant with olive oil
Sweet Potato

Snack: 7 pm / 166 calories

1 cup cottage cheese
1/8 cup pumpkin


Weights:

* Pullups - Split Jumps
* Hi/Low Rows - Frog Jumps
* Decline Press - BOSU 2 ft. Jumps
* Incline Press - Skater
* Row - Flys

Cardio:

* Incline Walking 60 min.
* Bike 60 min.

Good Night, Good Luck:

* I have given much effort today. Wednesdays are always my low energy day.
* I learned to ignore the voice that says I don't want to do this.
* Today has enhanced my life eating healthy!

Thoughts:

Consistency is key!

Stage 2: Week 4 - Tuesday

Good Morning America:

* I am most proud of my coworker, Christie, and how she pulls everything off.
* I am grateful for being an American.
* I am enjoying in life knowing when to say when.
* I am committed to finishing stage 2 where I imagined.
* I love the point when the body is in such great shape it doesn't feel the "getting in shape" pain.

Notes:

* Dropping calories to 1700!

Recipe Day: Oh-my-Gosh Egg-White Omelet

4-5 egg whites
1 egg yolk
2 Tbsp skim milk
1 tomato
1 small garlic glove
1 handful of shredded spinach
1 Tbsp minced purple onion

1. Beat egg whites with the yolk and skim milk
2. Quick saute the vegetables - just till soft
3. Pour eggs into a small frying pan coated with cooking spray. Cook till firm. Add vegetables on one half of omelet, then fold other half over top. Let sit for 30 seconds or so, then serve.

203 Calories 20 g Protein 28 g Carbs 8 g Sugar 5 g Fat


Stats:

Weight - Not weighing
Calorie Intake (approximate) - 1711
Calorie Expenditure (approximate) - 1446
Net (approximate) - 265
Protein (approximate)- 218 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 448 calories

5 oz. Ground Chicken with pumpkin
1/3 cup Quinoa
1/4 Avocado
1 cup Broccoli

Lunch: 11 am / 217 calories

Apple
1/4 cup sliced Almonds

Snack: 2 pm / 433 calories

4 oz. Chicken Breast
Arugula
1/4 Avocado
2 Tbsp Light Italian Dressing
Sweet Potato

Dinner: 5:30 pm / 109 calories

5 Egg Whites
1 Cup Eggplant

Snack: 7 pm / 226 calories

2 cups Dannon Light and Fit Vanilla Yogurt
1/8 cup pumpkin
Tea

Weights: Shoulders weighted 30 reps / Abs 20 reps

* Hammer Strength OH Press - BOSU crunches
* Cable Side Raises - Sit ups
* Barbell Front Raises - V sits
* Free Motion Cable Rear Delt - BOSU side crunches
* Smith Upright Rows - bicycle crunches

Cardio:

* Run 60 min.
* Gauntlet 35 min.
* Bike 40 min.

Good Night, Good Luck:

* I have given concern.
* I learned that Metamucil works! :)
* Today has enhanced my life by getting time to lay in the sauna.

Thoughts:

Feeling good! Temptation is back but staying strong and reminding myself of my goals. It's amazing the power of music! It can boost a mood and you refresh you!

Stage 2: Week 4 - Monday

Good Morning America:

* I am most proud of my friend, Rebecca, for taking to motherhood so well.
* I am grateful for the cooking skills that my family has passed down to me.
* I am enjoying in life pushing myself to see what it can do.
* I am committed to staying strong.
* I love that Julianna Margulies won the golden globe for The Good Wife - the best tv show!

Notes:

* Not weighing for 7 weeks since it seems to be having a negative effect on my mood. Just plan on working hard, completing the workouts and will view my results right before vacation.

Food Day: Protein

There has been substantial talk lately about how much protein the body can absorb in one sitting. The body cannot absorb more than it can use. Extra will either get stored as fat or be excreted. Excess amino acids have no effect on protein breakdown at rest, but with weight training protein breakdown is slowed; therefore, increasing your odds for muscle growth. Thus, for hypertrophy the idea is to ingest as much food in the right ratio of Pro:Carbs:Fat in as many time periods as possible. This will help keep your metabolism optimal throughout the day. As for post workout meals a combination of protein and carbohydrates 4 hours before and immediately (20 minutes) after a workout is the best combination for increasing muscular size (Hypertrophy). The research concludes that it is very important to ingest your protein and carbohydrates immediately after exercise. It has been shown to have the maximal uptake due to the blood circulation from your workout.

Recommended intakes:

Sedentary Person: 0.8 grams per kg bodyweight
Endurance Athletes: 1.8-2.0 grams per kg bodyweight
Resistance Trainers: 1.8 grams per kg bodyweight

Best Sources of Protein and Rating:

Eggs 100
Fish 70 (Salmon is the best)
Cow's Milk 60
Lean Beef 69
Soybeans 47
Dry Beans 34
Peanuts 43
Whole-grain Wheat 44
Brown Rice 57
White Rice 56
White Potato 34

(The rating means the percent of amino acids in the food that your body will actually use.)


Stats:

Weight - Not weighing for 7 weeks
Calorie Intake (approximate) - 1769
Calorie Expenditure (approximate) - 1423
Net (approximate) - 346
Protein (approximate)- 133 grams

Nutrition:

Breakfast: 5 am / 308 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup broccoli
coffee with Truvia - NO CREAMER!

Snack: 8:30 am / 498 calories

5 oz. Ground Chicken w/ Pumpkin
2 cups Brussel Sprouts
1/3 cup Quinoa
1/4 avocado

Lunch: 11:30 am / 266 calories

15 Large Shrimp
Arugula
1/4 avocado
1/3 cup Quinoa

Snack: 1 pm / 185 calories

1 Scoops Isopure Whey Protein
apple

Dinner: 3:30 pm / 262 calories

10 Large Shrimp
Arugula
Sweet Potato
1/4 Avocado

Snack: 6:30 pm / 251 calories

2 cups Danon Light and Fit Nonfat Vanilla Yogurt
1/8 cup Pumpkin
Stevia to sweeten

Weights: Legs weighted 30 reps / Chest Body Weight 20 reps

* 1 Leg Leg press - MB alt. push ups
* Smith Stationary Lunges - Incline Plyo push ups
* Leg Curl - knee to elbow
* Leg Extension - Hand touches
* Cable Glute Extensions - Dips
* Abduction/Adduction

Cardio:

* Gauntlet Intervals 115 min. (30 min. 2 on/2 off & 45 min. 3 on /3 off)
* Elliptical 45 min.

Good Night, Good Luck:

* I have given my efforts in cardio to reach my goals.
* I learned that the body can only absorb 25 - 30 grams of protein at one sitting. However, it depends on the type of protein on what percentage is absorbed. Hint - eggs are great!
* Today has enhanced my life by feeling I'm a step closer in figuring out how to reach my goals in the best way. Best to figure it out now then in the final stage before the competition.

Thoughts:

That's why its called a challenge!

Stage 2: Week 3 - Saturday

Good Morning America: 4 AM

* I am most proud of my friend Stephanie for all she has accomplished.
* I am grateful for such wonderful friendships.
* I am enjoying in life making training a priority.
* I am committed to creating the future of my dreams.
* I love Sundays!

Notes:

3 WEEKS DOWN! :) 6 WEEKS TO GO IN STAGE 2!

Stats:

Weight - 143
Calorie Intake (approximate) - 2707
Calorie Expenditure (approximate) - 967
Net (approximate) - 1740
Protein (approximate)- 189 grams

Nutrition:

Breakfast: 4 am / 264 calories

1/2 cup oatmeal
6 Egg White Puff
coffee with Truvia - NO CREAMER!

Snack: 8 am / 424 calories

5 oz. ground chicken with pumpkin
1 cup brussel sprouts
sweet potato

Lunch: 11 pm / 178 calories

1 Scoop Isopure Whey Protein
1 cup frozen berries

Snack: 1 pm / 236 calories

Apple
1/4 cup Sliced Almonds
1/2 cup Brussel Sprouts

Dinner: 3 pm / 746? calories Baby Shower

Appetizers on bread with veggies and cheese
Mixed Greens w/ Blue Cheese, cranberries and walnuts
red velvet cupcake with icing

Snack:6 pm / 860 calories EMOTIONAL MELT DOWN AGAIN - TRYING TO DEAL

1 Scoop Whey Protein
Jello Pudding
Cinnamon Stevia Toast

Weights:

Off

Cardio:

* Gauntlet 2 hours

Good Night, Good Luck: 8 PM

* I have given praise.
* I learned that there are so many cool things now for babies.
* Today has enhanced my life by getting to celebrate with my friend, Rebecca, for her newborn.

Thoughts:

Its amazing how calories just add up. My friend, Stephanie, had such a great spread today at the baby shower with healthy choices such as salad, fruit, and toast with veggies on it, but it is amazing how things can just add up. Just think of all those parties you attend that don't have such a healthy spread and how much you could consume. Oh, and of course I couldn't pass up the unbelievable cupcakes - definitely a 9 or 10 and well worth it! However, I have busted my calories today, but I'm just going to make sure I am picture perfect this week so I don't have to stress about my calories today.

Stage 2: Week 3 - Friday

Good Morning America: 4 AM

* I am most proud of my clients Emily and Anne of all they have accomplished and how they have grown this past year.
* I am grateful for great tv to watch while riding my bike.
* I am enjoying in life movie Friday with Nadia - even though today's movie stunk.
* I am committed to getting all this right.
* I love a good challenge.

Notes: Renewed!

Stats:

Weight - 145
Calorie Intake (approximate) - 1816
Calorie Expenditure (approximate) - 1157
Net (approximate) - 659
Protein (approximate)- 169 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 205 calories

1 scoop Isopure Whey Protein
1 cup Frozen Berries
NO explode

Lunch: 12 pm / 332 calories

Zucchini Lasagna

Snack: 3 pm / 254 calories

Apple
1/4 cup Sliced Almonds
1 1/2 cup Eggplant

Dinner: 6:30 pm / 328 calories

4 oz. Tilapia
1 cup Eggplant
1/3 cup Quinoa
1/4 avocado

Snack: 8 pm / 406 calories

1 cup Cottage Cheese
1/8 cup Pumpkin
Ginger Chocolove Dark Chocolate
Tea

Weights:

Bicep Cable Curl - reverse crunches
Tricep Pressdown - Side knee raises
DB hammer curls - v sits
Cybex Tricep machine - foam roller situps

Cardio:

* Gauntlet 40 min.
* Bike 80 min.

Good Night, Good Luck: 8:30 PM

* I have given my concern.
* I learned that cottage cheese with flaxseed oil may be a truly remarkable cancer recovery meal.
* Today has enhanced my life by getting to get people in better shape!

Thoughts:

If you are going to do something, do it right.

Stage 2: Week 3 - Thursday

Good Morning America:

* I am most proud of Nadia for not melting down when things weren't going her way.
* I am grateful for events that bring things to light.
* I am enjoying in life meeting new people.
* I am committed to making the new changes.
* I love my Dad and Danielle for being so thoughtful.

Notes: MELT DOWN DAY :(

Stats:

Weight - 143.8
Calorie Intake (approximate) - 2577
Calorie Expenditure (approximate) - 1107
Net (approximate) - 1470
Protein (approximate)- 142 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 220 calories

4 oz. Tilapia
1/3 cup Quinoa
1/4 Avocado
1 cup Eggplant

Lunch: 1 pm / 509 calories

Shrimp
3 cups Spinach
7 cherry tomatoes
1/4 cup red onions
1/2 cup broccoli
1/4 cup beets
4 Tbsp Salad Dressing
Roasted Red Peppers
1/4 cup Mozzarella cheese
Chocolate Chip Cookie - this was the beginning of the snowball effect :(

Snack: 3 pm / 794 calories

1/2 cup Slivered Almonds
apple
Maple Pecan Bread
Coffee Cake

Dinner: 7 pm / 654 calories

1 cup Eggplant
1 cup Brussel Sprouts
1/2 cup cottage cheese 1 Tbsp Raspberry Jelly
1 Ezekial Tortilla
Sea Salt Chocolove Dark Chocolate

Weights:

Lat Pulldown - 2 foot box jumps
Low Row - Split Jumps
Chest Press - Squat Jumps
Incline Flys - Skater

Cardio:

* Sprints: warm up 10 min. 5.2 mph 1% incline
incline sprints 20 min. (3/4.1 - 3/5 mph) 15 % incline
2 min. sprints 1 min rest 10 min. (3/7, 3/7.5, & 3/8 mph) 1 % incline
1 min. sprints 1 min. rest 10 min. (3/9 - 3/9.5) 1 % incline
cool down 10 min 5.5 mph 1% incline

Good Night, Good Luck:

* I have given in to my weak side.
* I learned that I will probably need to drop my protein intake.
* Today has enhanced my life by being prompted to make a change.

Thoughts:

So I did not deal well with the number looking back at me from the scale this morning which then led to a day of doubt, but after discussion and research I have realized I need to back off my protein intake. Not sure if this is definitely an exact figure, but from a good source I have learned that the body can really only absorb 25 grams of protein at one sitting. So, if I am having 6 meals a day, then I could probably only absorb 125 grams of protein a day. I will start this change tomorrow by replacing the bulk with more vegetables and hope the weight will start to fall off faster with all the hard work I'm putting in.

Stage 2: Week 3 - Wednesday

Good Morning America:

* I am most proud of the people in the world that are couragous enough to step out of their box.
* I am grateful for my desire to reach goals.
* I am enjoying in life the warm weather.
* I am committed to not losing my patience.
* I love my grandmother and hope she's all good.

Notes:

* MOM'S WORKOUT - Your workouts for the next 3 weeks are to repeat the workouts and let your goal be to achieve the assigned reps.

Aha! Day: Ideas on how to cut down on sugar intake:

Instead of 1 cup of skim milk (12 g) ---> soy milk (3g) or almond milk (0 g)

Instead of 1 cup of cereal (10 g or more) ---> oatmeal (1 g)

Instead of 1 cup of nonfat plain yogurt (13 g) ---> Greek yogurt (9 g)

Instead of Ensure (23 g - 50 g) or Slimfast (34 g) or EAS (14 g , check labels) ---> Isopure Whey Protein ( 0 g )

Instead of a slice of Wheat Bread ( 2 - 12 g) ---> Spelt (0 g)

Instead of a banana (15 g) or grapes (15.3 g ) ----> Raspberries (5.4 g) or Blackberries (6.6 g)

* Just start looking at labels. It's amazing the difference between same category items.

Stats:

Weight - 142.8
Calorie Intake (approximate) - 1825
Calorie Expenditure (approximate) - 612
Net (approximate) - 1213
Protein (approximate)- 252 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 220 calories

2 scoops of Isopure Whey Protein w/ H20

Lunch: 12 pm / 328 calories

4 oz. Tilapia
1/3 cup Quinoa
1/4 avocado
1 cup Eggplant

Snack: 2 pm / 295 calories

2 Scoops Isopure Whey Protein
apple

Dinner: 5:30 pm / 423 calories

4 oz. Round Steak
2 cups Kale with feta cheese
Sweet Potato

Snack: 7:30 pm / 266 calories

1/2 cup cottage cheese
1/8 cup pumpkin
6 egg white puff
Sea Salt Chocolove Dark Chocolate

Weights:

Off

Cardio:

* Bike 90 min.

Good Night, Good Luck:

* I have given much patience today.
* I learned how to handle a situation by watching Bob on the Biggest Loser.
* Today has enhanced my life by visiting with my client, Mike.

Thoughts:

I have struggled lately with patience so I often have to remind myself "God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." I just want the world for some people, but the problem seems to be they don't want the world for themselves and its super frustrating.

Stage 2: Week 3 - Tuesday

Good Morning America:

* I am most proud of my client, Jennifer, for her strength and courage.
* I am grateful for being able to provide myself with natural food.
* I am enjoying in life all the cardio I am doing.
* I am committed to perfecting my diet so I can eliminate the hunger.
* I love how baking soda tenderizes beef. Oh so yummy!

Notes:

* No MOM'S WORKOUT since I have not heard from her.

Recipe Day: Pumpkin Pudding

* For those of you who have a sweet tooth like me!

1 serving of lowfat vanilla yogurt
1/8 cup Pureed pumpkin (NOT PUMPKIN PIE FILLING)
Stevia as needed

Mix and eat!

Stats:

Weight - 141.6
Calorie Intake (approximate) - 1827
Calorie Expenditure (approximate) - 1248
Net (approximate) - 579
Protein (approximate)- 218 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 8 am / 135 calories

1 scoops of Isopure Whey Protein w/ H20

Lunch: 11 am / 542 calories

Zucchini Lasagna
Lara Bar

Snack: 2 pm / 295 calories

2 Scoops Isopure Whey Protein
apple

Dinner: 4:30 pm / 468 calories

4 oz. Round Steak
2 cups Kale with feta cheese
1 Ezekial Tortilla w/ Stevia and cinnamon

Snack: 6:30 pm / 119 calories

1/2 cup cottage cheese
1/8 cup pumpkin
Tea

Weights: Shoulders weighted 30 reps / Abs 20 reps

* OH Press - knee raises
* Front Cable Raises - Baseball Cable Swing
* Machine Lateral Raises - Seated 25 lb rotation
* Machine Rear Deltoid - Sit ups

Cardio:

* Run 60 min.
* Incline Walk 30 min.
* Gauntlet 30 min.

Good Night, Good Luck:

* I have given my friendship and just listened.
* I learned that covering the clock on the machine during cardio helps the time go by faster.
* Today has enhanced my life by watching the Today show since I got a tip on food that is your recipe for today.

Thoughts:

I was super hungry today after the running and incline walking. I ate the lasagna, but it didn't fill the craving so I ate a Lara Bar. I wish I would have tried to curb the hunger with some tea since I probably just ate too fast. Also, it would have helped me to have more calories left later in the day. I thought I would be dropping my calorie intake to 1700, but since I have increased my cardio to 90 - 120 min. and I'm still losing I am going to hold off dropping my calories.

Stage 2: Week 3 - Monday

Good Morning America:

* I am most proud of my stepmom, Danielle, for running 5 miles in 57 min. Way to go!
* I am grateful for loving parents.
* I am enjoying in life the new style workout.
* I am committed to staying on the path I'm on.
* I love the way I'm feeling.

Notes:

* New style of workout. Weighted exercises are fast but controlled for 30 reps and are alternated with body weight exercises for 20 reps.

- Weighted Legs - Body weight chest & back
- Weighted Shoulders - Abs
- Weighted Chest & Back - Body weight legs
- Weighted Biceps & Triceps - Abs
- Weighted Shoulders - Abs

Food Day: Eliminate these 5 things in your kitchen if they are in the first 5 ingredients and replace them with:

1. Simple sugars and syrups --> Whole fruit
2. Trans fats - partially hydrogenated oils --> Products dedicated to not using
3. White Flour --> Whole Grains
4. Saturated Fats --> Chicken, Fish

Stats:

Weight - 141.6
Calorie Intake (approximate) - 1710
Calorie Expenditure (approximate) - 1405
Net (approximate) - 305
Protein (approximate)- 223 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 9 am / 135 calories

1 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 11 am / 332 calories

Zucchini Lasagna

Snack: 2 pm / 295 calories

2 Scoops Isopure Whey Protein
apple

Dinner: 4:30 pm / 407 calories

4 oz. Tilapia
1 cup Eggplant with olive oil and braggs aminos
1/3 cup Quinoa
1/4 avocado
Sea Salt Chocolove Dark Chocolate

Snack: 6:30 pm / 248 calories

1 Scoop Isopure Whey Protein
1 cup of frozen berries
1/2 cup lowfat cottage cheese

Weights: Legs weighted 30 reps / Chest Body Weight 20 reps

* Squats - plyo push ups
* Leg Press - push up step ups
* Leg Curl - push up alternating hand touches
* Bench Lunges - dips

Cardio:

* Gauntlet Intervals 45 min.
* Arc Trainer - 50 min.

Good Night, Good Luck:

* I have given my encouragement.
* I learned that "macchiato" is Italian for stained or marked. So in terms of the coffee drink it means espresso marked with steamed coffee.
* Today has enhanced my life by getting to visit with Nadia during cardio.

Thoughts:

Now that I have processed what the "fitness expert" said on the Today show I feel it is a little ridiculous to hold your sugar intake to only 15 grams. This would barely include in your day your recommended two servings of fruits. However, it has prompted me to take a look at my sugar intake as I hope it will for you. I'm trying to only limit my sugar intake to fruits, low fat dairy, and dark chocolate. It has caused me to try and eliminate my creamer in my coffee to help cut back on empty sugar intake. Thinking about sugar intake also prompted me to take a look at the labels more at the grocery store...I chose the pasta sauce for my lasagna that was lower in sugar and calories. In the past I would have chosen the cheaper product, but realize it's better to chose the product that is better for me!

Stage 2: Week 3 - Sunday

Good Morning America:

* I am most proud of my Dad for getting the motivation to increase his core strength.
* I am grateful for a profession that allows me to accomplish the goals I have set.
* I am enjoying in life my new routine.
* I am committed to helping my parents as long as they accept it.
* I love that both my parents seem to be taking steps to getting more fit!

Notes:

* I had breakfast at Mercury Cafe this morning. I recommended this restaurant to all a few weeks ago. I ended up eating more calories than I would have at home, but all natural ingredients. Also, my stats are definitely only estimates since I have no idea what is in their blueberry muffins.

* DAD'S EXERCISES (PICTURES ON RIGHT):

1. Roll ups
2. Throw Downs
3. Around the World
4. MB Twist
5. Side Lunge and Rotate
6. Ribbon Side Lunge
7. Plank to Push Up

MOM'S WORKOUT #3 - will post pics Sunday...sorry.

1. Side Lunge Shoulder 1234 - 10 reps(count every time you have to do them OH)
2. Courtsey Lunge with Lateral Raises - 20 reps
3. Runner - 30 sec.

1. DB Clean and Press - 15 reps total
2. Push up rows - 20 reps total
3. Underwire punches 20 reps total

Stats:

Weight - ?
Calorie Intake (approximate) - 1798
Calorie Expenditure (approximate) - 0
Net (approximate) - 1798
Protein (approximate)- 171 grams

Nutrition:

Breakfast: 5:30 am / 301 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup Asaparagus
coffee with 4 Tbsp Almond Milk & Truvia

Snack: 9:30 am / 796 calories

4 oz. Elk
2 poached eggs
1 cup chard
1/2 cup Quinoa
Cheese
1 piece of spelt bread with fruit compote
2 Cups Coffee

Lunch: 11 am / 300 calories

Blueberry Muffin

Snack: 3 pm / 110 calories

1 Scoop Isopure Whey Protein

Dinner: 6 pm / 332 calories Zucchini Lasagna!

4 oz. Ground Buffalo
Pasta Sauce
Ricotta Cheese
Cottage Cheese
Eggplant
Zucchini
Qunioa

Cardio:

* OFF

Good Night, Good Luck:

* I have given my love.
* I learned that change can be good.
* Today has enhanced my life by eating breakfast with Stan.

Thoughts:

I once had a recipe for zucchini lasagna I thought looked interesting. Instead of motivating myself to find it, I just decided to wing it.

1. I cut the zucchini in long strips and placed down a layer in the pyrex dish.
2. I mixed 1 lb. of ground buffalo with 1/2 cup lowfat cottage cheese, 1/2 cup part skim ricotta cheese, 1 cup quinoa, and 1 cup pasta sauce.
3. Then I put a layer of this mixture on top of the zucchini, then another layer of zucchini, then another layer of the meat mixture.
4. I topped the dish with 1/2 cup of pasta sauce and 1/2 cup of cottage cheese.
5. I baked it at 350 degrees for 30 min.

* Really take a look at the labels on the pasta sauce you choose, and you could use ground turkey, ground chicken, or a lean ground beef instead of ground buffalo. I'll let you know how it is tomorrow!

Stage 2: Week 2 - Saturday

Good Morning America:

* I am most proud of my client, Erin, for not having wine or sweets for a week.
* I am grateful for friends who will give me advice.
* I am enjoying in life doing cardio.
* I am committed to staying happy.
* I love the new gauntlets at work. The individual tvs help the time not be so miserable.

Notes:

MOM'S WORKOUT #3 - will post pics Sunday...sorry.

1. Side Lunge Shoulder 1234 - 10 reps(count every time you have to do them OH)
2. Courtsey Lunge with Lateral Raises - 20 reps
3. Runner - 30 sec.

1. DB Clean and Press - 15 reps total
2. Push up rows - 20 reps total
3. Underwire punches 20 reps total

Stats:

Weight - ?
Calorie Intake (approximate) - 1770
Calorie Expenditure (approximate) - 714
Net (approximate) - 1056
Protein (approximate)- 200 grams

Nutrition:

Breakfast: 6 am / 284 calories

1/2 cup oatmeal
6 Egg White Puff
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 10 am / 220 calories

2 scoops of Isopure Whey Protein w/ H20

Lunch: 2 pm / 421 calories

4 oz. Tilapia
1/2 Avocado
Sweet Potato

Dinner: 4 pm / 510 calories

4 oz. Tilapia
4 cups Kale with feta cheese
1/3 cup Quinoa
1/2 Avocado

Snack: 6:30 pm / 268 calories

1 Scoop Isopure Whey Protein
1/2 cup of cottage cheese
1 cup of frozen berries

Cardio:

* Gauntlet 90 min.

Good Night, Good Luck:

* I have given my expertise.
* I learned that my clients may just be hearing what I say.
* Today has enhanced my life by finding out I could do 90 min. on the gauntlet.

Thoughts:

I'm a little disappointed that the first part of stage 2 hasn't brought more weight loss. I'm going to go ahead and drop my calories to 1700 calories and dedicate this next week to evaluating the sugar issue and trying to stay around 15 - 20 grams of sugar a day. I will only be consuming 2 servings of fruit a day and a serving of either cottage cheese or greek yogurt to contribute to my sugar intake. Time will tell!

Stage 2: Week 2 - Friday

Good Morning America:

* I am most proud of my client, Bob, and his performance in his workouts this week.
* I am grateful for Stan being back safe.
* I am enjoying in life Nadia and her humor.
* I am committed to trying to keep around 15 grams of sugar and see how my body does.
* I love my Mom and am very proud of her creating a workout routine!

Notes:

MOM'S WORKOUT #3 - will post pics Sunday...sorry.

1. Side Lunge Shoulder 1234 - 10 reps(count every time you have to do them OH)
2. Courtsey Lunge with Lateral Raises - 20 reps
3. Runner - 30 sec.

1. DB Clean and Press - 15 reps total
2. Push up rows - 20 reps total
3. Underwire punches 20 reps total

Exercise Day:

Pilates Roll Ups: Best Basic AB Strengthener

1. Lying on your back, arms straight up toward ceiling, legs out straight and toes pointed toward ceiling.
2. Tuck your chin and raise your head, continuing to roll your body up vertebrae by vertebrae until a seated position.
3. Exhale and pull your belly in as tight as possible - trying to touch your belly button to your spine.
4. Continue to keep the tummy in tight and roll slowly back down. DO NOT RUSH!

Stats:

Weight - ?
Calorie Intake (approximate) - 1697
Calorie Expenditure (approximate) - 714
Net (approximate) - 983
Protein (approximate)- 265 grams

Nutrition:

Breakfast: 5 am / 284 calories

1/2 cup oatmeal
6 Egg White Puff
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 10 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 1 pm / 299 calories

5 oz. Ground Buffalo
1 Cup Butternut Squash
Sweet Potato

Snack: 3 pm / 295 calories

2 Scoops Isopure Whey Protein
apple

Dinner: 5:30 pm / 223 calories

5 1/3 oz. Ground Buffalo
2 cups Butternut Squash

Snack: 7:30 pm / 356 calories

2 Scoop Isopure Whey Protein
1 cup of frozen berries
Coffee Chocolove Dark Chocolate

Weights: Shoulders 8-12 reps

* DB OH Press - 5 sets
* DB Lateral Raises - 5 sets
* All 4s Rear Delts - 5 sets
* Cable Front Raises - 5 sets

Cardio:

* Bike 90 min.

Good Night, Good Luck:

* I have given my interest.
* I learned that I need to keep looking from all points of view.
* Today has enhanced my life by seeing the "Blind Side."

Thoughts:

Just one.... life is good! :)

Stage 2: Week 2 - Thursday

Good Morning America:

* I am most proud of my client, Camille, for making it through her first metabolic demand workout.
* I am grateful for healthy joints.
* I am enjoying in life helping others figure things out.
* I am committed to fulfilling Nadia's artwork - inside secret. :)
* I love my new tennis shoes - thanks Christian!

Notes:

MOM'S WORKOUT #3 - will post pics tomorrow!

1. Side Lunge Shoulder 1234 - 10 reps(count every time you have to do them OH)
2. Courtsey Lunge with Lateral Raises - 20 reps
3. Runner - 30 sec.

1. DB Clean and Press - 15 reps total
2. Push up rows - 20 reps total
3. Underwire punches 20 reps total

Question/Answer Day:

Question: What is basal metabolic rate (BMR)? What is resting metabolic rate (RMR)?

Answer:

BMR is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting humans. BMR decreases with age and with the loss of lean body mass. INCREASING MUSCLE MASS INCREASES BMR.

RMR is the energy required to maintain vital body functions, including respiration, heart rate, body temperature, and blood pressure, while the body is at rest.

Calculating your:

BMR (Harris- Benedict equation):
* For men: (13.75 x w) + (5xh) - (6.76 x a) + 66
* For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655

RMR (Mufflin equation)
* For men: (10 x w) + (6.25 x h) - (5 x a) + 5
* For women: (10 x w) + (6.25 x h) - (5 x a) - 161

For example:

(10 x 65) + (6.25 x 162.6) - (5 x 32) - 161 =
(650) + (1,016.25) - (160) - 161 = 1345.25

w = weight in kg
h = height in cm
a = age

Now, I mainly include this for knowledge and just interest. I don't believe you have to get so technical on a daily basis, but to realize that I may have a higher BMR or RMR due to my increased muscle mass so I may be able to get away with more calories...or you may be able to get away with more calories. However, it may help you figure out what your daily calorie intake should be!

Stats:

Weight - ?
Calorie Intake (approximate) - 1758
Calorie Expenditure (approximate) - 993
Net (approximate) - 765
Protein (approximate)- 240 grams

Nutrition:

Breakfast: 5 am / 379 calories

1/2 cup oatmeal w/ 1 Tbsp Almond Butter
1 Scoop Whey Protein
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 9 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 1 pm / 299 calories

5 oz. Ground Turkey
1 Tbsp Country Dijion Mustard
1/2 Cup Quinoa
1 Cup Brussel Sprouts

Snack: 3 pm / 299 calories

5 oz. Ground Turkey
1 Tbsp Country Dijion Mustard
1/2 Cup Quinoa
1 Cup Brussel Sprouts

Dinner: 5 pm / 277 calories

5 1/3 oz. Ground Buffalo
1 cup Butternut Squash
1 cup Frozen berries

Snack: 7 pm / 255 calories

1 Scoop Isopure Whey Protein
Coffee Chocolove Dark Chocolate

Metabolic Demand: concentration in Back & Biceps

1. Side Throw Downs
2. Burpie Pull Ups
3. Explosive DB Alternating Rows

1. Explosive Recline Pulls
2. Tick Tock
3. DB Push up Rows

Weights: Back & Biceps 8-12 reps

* Low Row - 5 sets
* Reverse Flys - 5 sets
* Barbell Bicep Curls - 5 sets

Cardio:

* Gauntlet Intervals 45 min.
* Gauntlet Steady State 20 min.

Good Night, Good Luck:

* I have given my compassion.
* I learned that 15 grams of sugar a day for the average person is a real challenge.
* Today has enhanced my life by pushing my body to limit and it surviving.

Thoughts:

Okay, the issue at hand...time off - recovery. Nadia and I have been working out at a pretty high intensity. Yes, we are a little burnt out which is a sign that a change up is needed. That could apply to everyone in their workouts. If feeling sluggish, bored, or burnt out a change up will help. I take one day off a week - Sunday, but I also make sure to listen to my body and realize when to back off. If you notice today is the first day I did intervals this week. I knew I wasn't up to them until today. Best advice from me is listen to your body. No, you don't always have to work at the intensity that my partner and I have been working at, but don't be afraid of a phase that can push the body to the limits to see what it can do. It's always exciting to surprise yourself. I won't say next week will be easier for us, but the change up will be refreshing and we will hopefully bring back our A game. Time will tell! I may be wrong, but it will be fun to find out.

Stage 2: Week 2 - Wednesday

Good Morning America:

* I am most proud of Nadia and her working through the discomfort of her knee and not making excuses.
* I am grateful for my outlook on life.
* I am enjoying in life watching The Good Wife and The Biggest Loser.
* I am committed to not going crazy when my clients give me so many excuses.
* I love my ski jacket since we are being hit with an arctic blast...bur!

Notes:

* Mom's Workout will be three days a week, so I will post the third workout tomorrow.

Aha! Day:

If a 500 lb man can motivate himself to exercise to lose weight, why can't everyone get off their ass? Come on people!

Stats:

Weight - 142.8!
Calorie Intake (approximate) - 1779
Calorie Expenditure (approximate) - 965
Net (approximate) - 814
Protein (approximate)- 257 grams

Nutrition:

Breakfast: 6 am / 406 calories

1/2 cup oatmeal w/ 1 Tbsp Almond Butter
6 egg white puff (recipe tomorrow)
1 cup asparagus
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 11 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 1 pm / 286 calories

5 oz. Ground Turkey
1 cup Roasted Eggplant
1/2 cup Quinoa

Snack: 2:30 pm / 344 calories

2 Scoops Isopure Whey Protein
2 cups of Frozen Berries

Dinner: 5:30 pm / 243 calories

5 oz. Ground Turkey
2 cups Roasted Eggplant
1 cup Brussels Sprouts

Snack: 7:30 pm / 255 calories

1 Scoop Isopure Whey Protein
Coffee Chocolove Dark Chocolate

Metabolic Demand: concentration in Chest & Triceps

1. Elbow to Knee
2. Burpie
3. BOSU travel push ups

1. Step and Fly
2. Jumping jack push ups
3. plank to push up

Weights: Chest & Triceps 8-12 reps

* Barbell Incline - 5 sets
* DB Decline - 5 sets
* Seated Fly - 5 sets
* Tricep Pressdown - 5 sets
* French Press/ Tummy Press Combination - 5 sets

Cardio:

* Bike 90 min.

Good Night, Good Luck:

* I have given my concern.
* I learned that cardio can be so much more fun with E! tv.
* Today has enhanced my life by hearing other's trials and tribulations.

Thoughts:

Nadia and I will be changing our workout style next week... a few weeks earlier than planned, but we realized that we have been doing the style of metabolic demand for enough weeks now where we are possibly a little over-trained or burnt out. We won't necessarily be making it easier... it will just be different. I think this will give us a renewal of interest and re-motivate ourselves. Stay tuned! :)

Stage 2: Week 2 - Tuesday

Good Morning America:

* I am most proud of my client, Mark, for all the working out he did on vacation in Mexico.
* I am grateful for the trips I get to take.
* I am enjoying in life seeing Nadia is just as exhausted as I am. Misery loves company. :)
* I am committed to staying on the positive path I'm on.
* I love my sister in law and appreciate her inviting me on vacation.

Notes:

* Mom's Workout will be three days a week, so I will post the third workout tomorrow or Thursday.

Recipe Day: Cottage Cheese Pancakes (Clean Eating Cookbook) - Yummy!

Dry:

1 1/4 cup whole wheat flour
1 tsp baking powder
2 Tbsp maple sugar flakes
1/2 tsp ground cinnamon
1/4 tsp sea salt

Wet:

8 egg whites
1 cup fat-free cottage cheese
1 cup fat-free plain yogurt
cooking spray

1. Combine first five ingredients in a medium bowl. Make a well in the center.
2. Combine eggs, cottage cheese and yogurt in small bowl. Pour into well. Stir until just moistened.
3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all the batter has been used up.
4. Serve with fruit.

Calories: 81 Protein: 7g Carbs: 12g Sugar 3g Sodium: 112mg

Stats:

Weight - 142.8!
Calorie Intake (approximate) - 1797
Calorie Expenditure (approximate) - 1041
Net (approximate) - 757
Protein (approximate)- 260 grams

Nutrition:

Breakfast: 5 am / 406 calories

1/2 cup oatmeal w/ 1 Tbsp Almond Butter
6 egg white puff (recipe tomorrow)
1 cup asparagus
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 7:30 am / 295 calories

2 Scoops Isopure Whey Protein
apple

Snack: 10 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 1 pm / 360 calories

5 oz. Tuna Steak
1 cup Broccoli
Sweet Potato
1 Tbsp Bontiful Salad Dressing

Dinner: 4 pm / 422 calories

6 oz. Catfish
1/4 cup Roasted Beets
1.5 cup Roasted Eggplant
1/2 cup Quinoa

Snack: 7 pm / 140 calories

2 cup of frozen berries

Metabolic Demand: concentration in Legs

1. Barbell Squat Jumps
2. BOSU fast feet
3. Bench travel w/ MB OH

1. DB Side Step ups
2. Stationary Lunge with Side Throw Downs
3. 1 Leg Jumps

Weights: Legs 8-12 reps

* Smith Machine Squats - 5 sets
* Step Ups - 5 sets
* Leg Ext - 5 sets
* Leg Curl - 5 sets
* 1 Leg Leg Press - 5 sets

Cardio:

* Gauntlet 45 min.
* Bike 45 min.

Good Night, Good Luck:

* I have given praise.
* I learned that yeast can inflame gout.
* Today has enhanced my life by getting to visit with my client Mary.

Thoughts:

So, it was nice to see the scale this morning! I just knew from history that I deserved some weight loss from the amount of exercise and how well I have done on my diet. I am proud of my attitude...just should have been a little more patient. Today's cardio was a breeze because I know what I am doing is working and that just fuels the fire!

Stage 2: Week 2 - Monday

Good Morning America:

* I am most proud of my client, Bob, and his efforts today in his workout.
* I am grateful for new clients.
* I am enjoying in life doing this blog.
* I am committed to not getting sick.
* I love almond butter in my oatmeal! :)

Notes:

MOM'S WORKOUT #2:

1. Ribbon Side Lunges - 20 reps (tricky, but just picture the ribbon and form it around your head)
2. MB Twist - 1 min. (challenging but don't give up)
3. Throw Downs - 20 reps
- If your medicine ball bounces, just be careful not to get yourself back in the face.
- Make sure to bend legs and get butt down when you pick up the MB
- Make sure your floor can handle it

1. Front Lunge and Weave - 20 reps (very similar to yesterday's side lunge and weave)
2. Side Lunge Greater than Less than - 20 reps (be aggressive when you make the greater than less than sign)
3. Squat Low/High - 20 reps on each side (perform one side then the other)

Food Day!:

I watched on the Today show this morning and they had a fitness expert who has written "The Belly Fat Cure." His belief is that we should watch sugar intake because it causes insulin spikes which in turn causes belly fat. Here is the link for the video...I hope it works. If not you can find it on the Today Show website.

http://today.msnbc.msn.com/id/26184891/vp/34687355#34687355

The facts:
* 15 grams or less of sugar a day
* Measure around the belly, above the belly button, and should be less than 35 for women and 40 for men

Interesting and a little surprising I think to a lot of you!

Stats:

Weight - 143.6
Calorie Intake (approximate) - 1797
Calorie Expenditure (approximate) - 1245
Net (approximate) - 553
Protein (approximate)- 234 grams


Nutrition:

Breakfast: 5 am / 406 calories

1/2 cup oatmeal w/ 1 Tbsp Almond Butter
6 egg white puff (recipe tomorrow)
1 cup asparagus
coffee with 1 Tbsp Silk Soy Creamer & Truvia

Snack: 10 am / 245 calories

2 scoops of Isopure Whey Protein w/ H20
NO Explode

Lunch: 12 pm / 329 calories

5 oz. Chicken Breast
1 cup Broccoli
1/2 cup Quinoa
2 Tbsp Bontiful Salad Dressing

Snack: 3 pm / 295 calories

2 Scoops Isopure Whey Protein
apple

Dinner: 5:30 pm / 429 calories

6 oz. Catfish
1 cup Roasted Beets
Sweet Potato

Snack: 7:30 pm / 90 calories

3/4 cup Greek Yogurt

Metabolic Demand: concentration in Shoulders

1. Barbell Clean and Press
2. Explosive DB Upright Row
3. Pole Driver

1. DB Snatch
2. Squat w/ DB Lateral Raises
3. Airplane w/ 10 lb. plates

Weights: Shoulders 8-12 reps

* DB OH press - 5 sets
* Cybex Lateral Raises - 5 sets
* Cybex Rear Delt - 5 sets
* Cable Front Raises - 5 sets

Pilates 1 hour

Cardio:

* Gauntlet 45 min.
* Run 1% incline 5.2 mph 45 min.

Good Night, Good Luck:

* I have given my best effort.
* I learned I need to watch my sugar intake to reduce my belly fat.
* Today has enhanced my life by watching the Today show.

Thoughts:

I felt a little sad this morning when I weighed in and it was exactly the same as yesterday. I thought to myself "With all this working out, nothing more?" Then I thought about it... I'm trying to create a lifestyle I can live by - not an extreme that will be gone when the show is over. That is why I am trying so early to lean down. After stage 2 I think I will have the body composition I would like to keep on a regular basis, and when I start the actual 12 week countdown to the show I will create the body for stage. So! I am not going to be discouraged that the weight is not falling off...better gradually and in a healthy way. I have given myself 3 months to do it...why am I trying to rush it? I will evaluate next week if I need to drop to 1700 calories, but for this week I am going to stay at 1800 calories. My body is probably freaking out saying " where's all the cookies I had the last few weeks!" Eventually it will realize life will not ever be the way it has been the last few weeks! :)

Stage 2: Week 2 - Sunday

MOM'S WORKOUT #1: To be performed on Monday!!!

Circuit One: 3 Sets with 1 min. rest in between
1. MB Squat with OH reach - sit butt back and keep weight in heels 20 reps
2. Side Lunge and Weave - send ball from front to back 20 reps
3. Basic burpie - keep abdominals tight and body straight...no pyramids 20 reps

Circuit Two: 3 Sets with 1 min. rest in between
1. Side Lunge with rotation - strong rotation looking behind you keeping abdominals tight 20 reps
2. Front Lunge with MB press and pull - drop straight down keeping weight in front heel versus driving forward 20 reps
3. Around the world - keep tummy tight by thinking belly button to spine 20 reps

Notes:

* I please ask if you are going to follow the workouts that you join as a follower so I know you are there and also please comment or ask questions on the blog because others may be wondering the same things.


Stats:

Weight - 143.6
Calorie Intake (approximate) - 1832
Calorie Expenditure (approximate) - 0
Net (approximate) - 1832
Protein (approximate)- 222 grams

Nutrition:

Breakfast: 6:30 am / 429 calories

6 Egg white omelet
1/2 cup broccoli and asparagus
1/3 cup Feta cheese
1/4 avocado
1/2 cup Quinoa w/ All Natural Jelly
coffee with 1 Tbsp Silk Soy Vanilla Creamer & Truvia sweetner

Snack: 10:30 am / 310 calories

2 scoops of Isopure Whey Protein w/ H20
1 1/2 cup Blueberries

Lunch: 12:30 pm / 507 calories

5 oz. Tuna Steak w/ country dijon mustard
1/2 cup Quinoa
1/4 avocado
1/4 cup Roasted Beets
1/2 cup Brussel Sprouts
1/2 cup Eggplant
3 squares Coffee Chocolove

Snack: 3 pm / 272 calories

1 1/2 cup Greek Yogurt
1 scoop Whey Protein
1 cup frozen berries

Dinner: 6 pm / 314 calories

5 oz. Chicken Breast
1 cup broccoli
1/2 cup Quinoa

Stage 2: Week 1 - Saturday

Good Morning America:



* I am most proud of my client Theresa and how she has created a new lifestyle since I have met her.
* I am grateful for not feeling like everyone else on New Year's Day.
* I am enjoying in life preparing my food.
* I am committed to also making sure I get my recovery work in like foam rolling and stretching.
* I love my bike trainer that allows me to ride my own personal bike in front of my tv.

Notes:

* Mom's workouts will start Monday for everyone to use.
- Most exercises for the beginning will only require space and a medicine ball.
- The workout should only take you guys around 30 - 45 min.
- To modify the workout take longer rests between sets (otherwise hold break to only 1 min.)
- To increase the intensity increase weight.
- These exercises should be done as quickly and controlled as possible.


Stats:

Weight - 143.6
Calorie Intake (approximate) - 1816
Calorie Expenditure (approximate) - 997
Net (approximate) - 818
Protein (approximate)- 209 grams

Nutrition:

Breakfast: 7:30 am / 338 calories

1/2 cup oatmeal with 1 Tbsp almond butter
1 scoop whey protein
1 cup of broccoli
coffee with 1 Tbsp Silk Soy Vanilla Creamer & Truvia sweetner

Snack: 9:30 am / 295 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 1 pm / 334 calories

5 oz. chicken breast w/ country dijon mustard
1 cup broccoli
1/2 cup quinoa
2 Tbsp Bontiful Salad Dressing

Snack: 4 pm / 395 calories

26 shrimp w/ country Dijon mustard
3 cups spinach with 1 Tbsp Bontiful Salad Dressing
2 cups raspberries

Dinner: 6 pm / 479 calories

5 oz. beef round steak
2 cups of Kale with feta cheese
sweet potato

Snack: 8 pm / 270 calories

1 serving Greek Yogurt
1 cup frozen berries
1 scoop whey protein

Cable workout - 45 min.

Cardio:

* Arc Trainer 20 min.
* Bike 70 min.

Good Night, Good Luck:

* I have given my ideas.
* I learned these workouts not only make me physically stronger, but mentally stronger.
* Today has enhanced my life by getting to visit with my client, Erin.

Thoughts:

Okay, week 1 down! Feel good about the week except for not completing metabolic demand on Thursday for back. Food has been perfect. Cravings are starting back up but I have been using tactics of staying busy or tea. Really trying for no sweets for the month of January to break addiction. I did have a white chocolate Lindt truffle New Year's Eve after I posted, but only had one - still keeping calorie count though.

Stage 2: Week 1 - Friday

Good Morning America:



* I am most proud of myself for not going crazy on the lady sitting next to me in the movie popping her gum. Ugh!
* I am grateful for such a nice boss.
* I am enjoying in life seeing so many movies.
* I am committed to having an amazing 2010!
* I love brother, Zack, and I know he loves me because he has invited me to go on vacation with him.

Notes:

* Interesting how my hunger seems to be under control. I have only felt ravenous this week after the long workout on Tuesday and did end up going over the goal of 1800, but only did so by eating a package of peanut butter. The mind is a powerful thing.

Exercise Day!: Squat with MB OH reach

1. Squatting down touching the MB to the ground. Make sure to sit butt back and keep weight in heels.
2. Then proceed to come out of the squat and reach MB OH.

Stats:

Weight - 143.6
Calorie Intake (approximate) - 1723
Calorie Expenditure (approximate) - 960
Net (approximate) - 763
Protein (approximate)- 228 grams

Nutrition:

Breakfast: 8 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: 1:30 am / 295 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 3:30 pm / 479 calories

5 oz. beef round steak
2 cups kale with feta cheese
Sweet Potato

Dinner: 6 pm / 540 calories

2 cups Greek Yogurt
2 cups berries
2 Scoops Whey Protein

Metabolic Demand concentration in Abs

1. Cable side lunge low/hi
2. around the world
3. reverse crunches and leg lowers

1. MB throw downs
2. Digger
3. DB Twist

Weights: Shoulders 8-12 reps

* Free Motion OH Press - 5 sets
* Cable Unilateral Side Raises - 5 sets
* Cable Unilateral Front Raises- 5 sets
* All 4's Unilateral Rear Deltoid - 3 sets

Cardio:

* Incline Intervals
- 1% incline 5 min. warmup 5 mph
- 15 % incline 35 min. 1 min. on starting at 4.1 mph, working my way up to 4.5 and staying there except 5 mph on last min.
- 1% incline 5 min. cooldown 5 mph

Good Night, Good Luck:

* I have given myself some much needed "me" time.
* I learned that having a busted pipe in your home is something you really don't want to experience.
* Today has enhanced my life by getting to sleep in.

Thoughts:

I felt renewed today due to the rest I got yesterday. My big new year's plans consisted of an afternoon nap, a nice dinner, and asleep by 7:30 pm. It was much needed and enjoyed.