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.