Friday's Diet
7:00 am - shredded wheat w/ almond milk (I'm addicted)
10:30 am - 1 egg, 3 tbsp egg whites, sprouted grain bread w/ provolone (PW)
1:30 pm - veggie blend drink, chicken salad
4:30 pm - shredded wheat w/ almond milk (yes, again), leftover pizza slice
6:00 pm - my healthy micro cake
8:30 pm - 2 slices sprouted grain bread w/ provolone & all fruit jelly, 1/2 C. 1% cottage cheese
total calories = 1757
total fat = 53.7g
total protein = 106.6g
total carbs = 212.2g
total fiber = 39.6g
I should have also listed what the week looked like for workouts. I'll do that now.
Monday = heavy legs day & leg lifts
Tuesday = intervals & abs
Wednesday = arms #1 & abs
Thursday = intervals & leg lifts
Friday = hill climbs & trampoline & abs
Saturday = arms #2 & leg lifts
Sunday = rest
Less than 2 months to goal. Getting kinda scared. I'm going to have to kick it up a notch. I am feeling good about it though. I've busted my plateau (Finally! March was good to me!) and made some progress. But there are still improvements to be made. I have to hang in there for two more months - take it as hard core as I can - and then it's smooth sailing. Maintenance is going to be a piece of cake!
Each week I ask myself how I can improve. I look at my food journal and my workout journal and I say, "Did I skip any workouts? Was there something I shouldn't have eaten? Did I sit too much?" This next week, I want to shoot for an incline walk 5 nights (in addition to my morning workouts). If I can get in an extra 150-225 minutes a week of extra movement, it will really add up after 2 months. This is easier said than done because I really like my evenings free to relax with the family. It all depends on how focused I am on any given day. Typically I am super focused in the morning and taper off, which is probably not uncommon. This is why I like to workout early in the day, because once it gets to be about 3:00 - the girls get home from school and it starts getting chaotic, my stress level goes up, my energy goes down.
In case you ever find yourself wondering why you should incorporate strength training into your fitness routine, take a look at this.
Here's something I saw today:
cardio = good
strength = good
both = better
That's a good way to look at it I guess.
4 comments:
hey charlotte - always an interesting post! heavy leg workout - what do you do and how heavy? just want to gauge how heavy heavy is (does that even make sense?) also curious what leg exercises you do at home.
thanks xx
Well, heavy for me is probably not very heavy to others. I do 110lb squats and would probably not be so afraid to go heavier if I had a spotter or a squat rack ;) I mainly do squats, deadlifts, ham curls and lunges. I also do some floor work (leg lifts - Joey Atlas style) to try and "tone" my trouble spots. He guarantees results in 24 days...sounds too good to be true but I'll try anything!
hey charlotte, 110lb is AWESOME! i'm also looking at floor work exercises, have read about joey atlas, went onto his website but you gotta buy the book. can you give me any hints or tips or names of exercises he recommends? thanks xx
Squats i feel are the best exercise you can do!!!
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