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!