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.