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!