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.