Stage 2: Week 4 - Wednesday

Good Morning America:

* I am most proud of Nadia for all her hard work and glad she has gotten some factual proof to prove it!
* I am grateful for having a workout partner, especially on days like today.
* I am enjoying in life knowing where I am headed.
* I am committed to getting results from my clients this year. Yes, you!
* I love working with all my clients.

Notes:


Stats:

Weight - Will weigh in two weeks!
Calorie Intake (approximate) - 1697
Calorie Expenditure (approximate) - 1,149
Net (approximate) - 548
Protein (approximate)- 184 grams

Nutrition:

Breakfast: 5 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 8 am / 135 calories

1 scoops of Isopure Whey Protein w/ H20
1 cup Eggplant

Lunch: 11 am / 464 calories

5 oz. Chicken Breast
Arugula
1/4 Avocado
1 Tbsp Lite Italian Dressing
Sweet Potato

Snack: 2 pm / 284 calories

apple
1/4 cup Chopped Almonds
4 egg whites

Dinner: 5 pm / 363 calories

4 oz. Ground Chicken with pumpkin
2 cups Eggplant with olive oil
Sweet Potato

Snack: 7 pm / 166 calories

1 cup cottage cheese
1/8 cup pumpkin


Weights:

* Pullups - Split Jumps
* Hi/Low Rows - Frog Jumps
* Decline Press - BOSU 2 ft. Jumps
* Incline Press - Skater
* Row - Flys

Cardio:

* Incline Walking 60 min.
* Bike 60 min.

Good Night, Good Luck:

* I have given much effort today. Wednesdays are always my low energy day.
* I learned to ignore the voice that says I don't want to do this.
* Today has enhanced my life eating healthy!

Thoughts:

Consistency is key!