Tuesday, January 5, 2010
Day 2 of the challenge
I contacted a friend of mine, who is a personal trainer. She said that she could calculate my body fat percentage. Just another way to track my progress. I am really excited to see if I can really do this for 90 days. Today was a good eating day. My workout was not too intense. Since I do not have a gym membership right now, I am working out from home. Cardio has to be done outside, since I don't own a treadmill or eliptical, or any type of workout machine. It has been FREEZING lately! So I was able to go for a brisk walk for 15 minutes this morning, followed by about 10 minutes of stretching and then 15 minutes of Tae Bo. I really need to increase the intensity in my cardio sessions.
Monday, January 4, 2010
Day 1
I followed my plan very well today. I got up early, even though I would have rather snuggled in the blankets another hour! It was SO cold this morning! I was able to stay focused on the eating plan. I had 2 mini chills, though. 1 after lunch and 1 after dinner. One was a small square Dove chocolate, and one was a Hershey's Bliss...both dark, though, so that's good, right?! I did my workout at 6am...it's 10:00pm and I am already feeling the soreness...tomorrow will be worse, I'm sure! But gotta keep the end in mind!
Here was my plan for today:
Before I give my plan, let me say, I actually enjoyed what I ate today. It looks bland on the computer screen, I'm sure...but I feel so much better, knowing that I am putting more healthy foods and nutrients into my body, rather than just junk or whatever I see...
Mouth:
7:00am - 1 egg, 1 pc. whole wheat toast, water
10:00am - 2 pcs. turkey breast, banana, water
1:00pm - 4 c. salad, grilled chicken, light balsamic dressing, small sweet potato, water
4:00pm- string cheese, apple, water
6:00pm - salmon cooked in olive oil, green beans, water
8:30pm- 15 almonds, craisins, granola, 8 oz. lowfat milk
Muscle:
6:00am: 45 mins. Resistance Training: Upper Body
3 sets: 12, 12, 10
Chest: Chest press, Lying down Flys
Shoulders: Seated dumbbell press, Front raise
Back: One arm dumbbell row, Flys
Tris: Dumbbell curl, hammer curl
Bis: Dumbbell extension, Kickbacks
Great workout today! I am supposed to do 3 workouts for each muscle, but I got started a little late, so I had to cut it a little short, which is probably a good thing, b/c I would probably die of muscle soreness tomorrow if I did any more than what I did!
Here was my plan for today:
Before I give my plan, let me say, I actually enjoyed what I ate today. It looks bland on the computer screen, I'm sure...but I feel so much better, knowing that I am putting more healthy foods and nutrients into my body, rather than just junk or whatever I see...
Mouth:
7:00am - 1 egg, 1 pc. whole wheat toast, water
10:00am - 2 pcs. turkey breast, banana, water
1:00pm - 4 c. salad, grilled chicken, light balsamic dressing, small sweet potato, water
4:00pm- string cheese, apple, water
6:00pm - salmon cooked in olive oil, green beans, water
8:30pm- 15 almonds, craisins, granola, 8 oz. lowfat milk
Muscle:
6:00am: 45 mins. Resistance Training: Upper Body
3 sets: 12, 12, 10
Chest: Chest press, Lying down Flys
Shoulders: Seated dumbbell press, Front raise
Back: One arm dumbbell row, Flys
Tris: Dumbbell curl, hammer curl
Bis: Dumbbell extension, Kickbacks
Great workout today! I am supposed to do 3 workouts for each muscle, but I got started a little late, so I had to cut it a little short, which is probably a good thing, b/c I would probably die of muscle soreness tomorrow if I did any more than what I did!
Goals
What I want to accomplish in the next 90 days:
1. Lose 15 lbs. of fat and gain 5 lbs. of muscle
2. Create habits of healthy eating and exercise that will last a lifetime
3.
1. Lose 15 lbs. of fat and gain 5 lbs. of muscle
2. Create habits of healthy eating and exercise that will last a lifetime
3.
Beginning my 90 Day Challenge...
to my Body-4-Life. I am starting this blog to track my progress during the next 90 days. I also figure that blogging will help me to be more committed. The reason I am doing this is because I haven't felt that great about myself since I've had Will, my third child. I am normally 165-170 lbs. and feel very good at this weight. I have about 15 - 20lbs. to lose. I am confident I can do this in 90 days. I am tired of not fitting into my clothes, and what I do fit in to, I am tired of not feeling good in. I want to create life-long habits of healthy eating and exercising that I can pass down to my children. I believe this will help me get started on that path.
Body-4-Life is a book that my dad let me borrow a few years ago and I tried it out, but not fully committed. And more recently, Body-4-Life for Women came out, which I like a lot better, because it explains the needs of women in different stages in their life. To me, this program is so easy to follow because there is no point counting, no special meals you have to order, and it follows basic principles that I believe to be true about health...and you don't have to be perfect! The goal is to eat right 80% of the time, which allows room for slipping up occasionally. She calls them "mini-chills". It's OK to eat a piece of cake or a fun-size candy bar. It's all about the portion, and not over-indulging. If you want more info about this book, here is an informative article I found http://weightloss.suite101.com/article.cfm/body_for_life_for_women.
Just as an overview, there is an Authorized Food List that you can choose from to create meals. Smart Carbs, Smart Proteins, and Smart Fats. You should eat 6 small meals per day, spread 3 hours apart. The exercising portion of the program is 6 days per week, alternating resistance training and cardio workouts. For example, a weekly schedule would be Monday - Upper Body, Tuesday - Cardio, Wednesday - Lower Body, Thursday - Cardio, Friday - Upper Body, Saturday - Cardio, Sunday - Free Day. Every week you can have one free day. You are allowed to eat whatever you want, and skip working out. To me, Sundays are the best free days, because I don't workout on the Sabbath Day, and eating is typically less structured, due to family get-togethers, and such.
I am looking forward to getting in shape, having more energy to play with my kids, fitting in my clothes, and feeling better about myself.
Body-4-Life is a book that my dad let me borrow a few years ago and I tried it out, but not fully committed. And more recently, Body-4-Life for Women came out, which I like a lot better, because it explains the needs of women in different stages in their life. To me, this program is so easy to follow because there is no point counting, no special meals you have to order, and it follows basic principles that I believe to be true about health...and you don't have to be perfect! The goal is to eat right 80% of the time, which allows room for slipping up occasionally. She calls them "mini-chills". It's OK to eat a piece of cake or a fun-size candy bar. It's all about the portion, and not over-indulging. If you want more info about this book, here is an informative article I found http://weightloss.suite101.com/article.cfm/body_for_life_for_women.
Just as an overview, there is an Authorized Food List that you can choose from to create meals. Smart Carbs, Smart Proteins, and Smart Fats. You should eat 6 small meals per day, spread 3 hours apart. The exercising portion of the program is 6 days per week, alternating resistance training and cardio workouts. For example, a weekly schedule would be Monday - Upper Body, Tuesday - Cardio, Wednesday - Lower Body, Thursday - Cardio, Friday - Upper Body, Saturday - Cardio, Sunday - Free Day. Every week you can have one free day. You are allowed to eat whatever you want, and skip working out. To me, Sundays are the best free days, because I don't workout on the Sabbath Day, and eating is typically less structured, due to family get-togethers, and such.
I am looking forward to getting in shape, having more energy to play with my kids, fitting in my clothes, and feeling better about myself.
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