Day 10 Legs/ Abs

I think I need to add more calories to my diet (never thought I would say that, but since I have cut out my Chik-fil-a, and fast food...oh, how I miss you... I am not getting enough calories.) so this morning I added another egg to my breakfast.

Breakfast- Two boiled eggs one with no yellow and one with half yellow, 100 calories english muffin

Pre-Gym snack: Chocolate Chip Cookie Dough Luna Protein Bar

Gym:

Leg Press- 3 sets 12 using 110 lbs.

Squats- 4 sets of 15 using 20 lb. bar bell

Lunges- 3 sets of 10 using 10 lb kettle bells

Leg ups using work out bench- 3 sets of 10

Hip Adductors- 3 sets of 15 using 50 lbs

Hip Abductor- 3 sets of 15 using 50 lbs

Russian Twist- 3 sets of 30 using 12 lb medicine ball

Plank- 3 sets 30 second hold

Real sit-ups- 3 sets of 12

Side Bends- 3 sets of 15 using 25 pound kettle bell

Knee ups- 3 sets of 12

Stand up calf machine- 3 sets of 10 using 110 lbs.

Finishing with cardio- elliptical set on weightloss setting. After doing legs I did NOT, NOOOOOT want to do cardio, but after beating myself up I got on it and rocked it. Seriously contemplating going back for yoga tonight to get some stretching in. I guess we'll see.

Lunch: Chocolate Protein Shake (1 banana 2 hand fulls of ice 1 scoop whey protein powder, 1 cup unsweetened vanilla almond milk.)   1 tomato slices sprinkled with 1 and 1/2 tsp of goat cheese crumbles, and a splash of olive oil and balsamic vinegar.

Dinner: Herb roasted chicken. In a small bowl mix together 1 tbsp of FRESH sage, 1 tbsp FRESH rosemary, 1 tbsp FRESH tyme, 2 minced garlic cloves, 2 tsp olive oil. (We like ours with a punch of taste so we double the herbs using two tbsp of each herb.) Wash a 4-5lb whole chicken and place on roasting rack. Rub the seasoning over the chicken, save some to rub on the inside of the chicken as well. Squeeze 2 lemon wedges inside the chicken and leave the lemon wedges inside while cooking. Heat oven to 350 and follow heating instructions on the chicken (1hr- 1.5hrs usually)

For the side: Asparagus, beets and carrots. Chop the veggies up and place on a cookie sheet drizzle with a tbsp of olive oil and sprinkle some chives on top. bake until tender, remove and add fresh parsley over the veggies.

Day 9 Arms/Abs

Breakfast: 100 calorie English muffin, 1 egg with half of the yoke removed

Lunch: 1 can of organic tomato bisque soup, 2 slices of baby swiss cheese.

Dinner: Chocolate protein shake: 1 banana, 1 scoop chocolate whey protein, 1/2 cup of ice, a little less than 1 cup of Almond Milk(Silk Unsweetened vanilla) and Luna cookie dough protein bar before the gym (night time session today)

Snacks: handful of gold fish (gave them to the kids and couldn't help myself), chamomile tea, 12 tortilla chips with pineapple salsa, 1 weight watchers string cheese, two plum tomatoes with balsamic vinegar.

Gym:
   30 minute HardCORE class

   Lat Pull downs- 3 sets of 10 using 30lb
 
  Bicep Curls- 3 sets of 15 using 12 lb.

 Shoulder raises- 3 sets of 15 using 5 lb. dumbbells

Arm Extension- 3 sets of 10 using 35 lb. .... the machine said Arm extension but my husband would like to call it triceps extension.

 25 minutes of cardio on the treadmill 3.9 setting

After hardcore I took it easy because I was exhausted, hence the lame work out tonight.

Day 8 Legs and Glutes

Breakfast: 1 boiled egg half of the yoke removed. 1- 100 calorie Thomas English Muffin

Gym:
Leg stretch using ball- I leaned over a large ball and kicked my leg up heel toward the ceiling. I did this 10 times per side. 3 sets.

Squats- 3 sets of 15 using 20 pound barbell

Weighted lunges- 3 sets of 10 (per side) using 10 lb. Kettle Bells in each hand. I put the kettle bells down for the last set of lunges.

Hip Adductor Machine- 3 sets of 12 using 50 lbs.

Hip Abductor Machine- 3 sets of 12 using 50 lbs.

Leg Press Machine- 3 sets of 12 using 110 lbs.

Prone Leg Curl Machine- 3 sets of 10 using 50 lbs.

Glute Machine- 3 sets of 10 per side using 30 lbs.

Standing Calf Machine- 3 sets of 12 using 110 lbs.

If you question what any of these machines are the brand is Cybex and you can look them up, I take the name right off of the machine so you should be able to google it.

Lunch: Chocolate Protein Shake:  2 handfuls of ice, 1 whole banana, 1 scoot chocolate whey protein, 3/4 cup of Silk Unsweetened Almond Milk.

Dinner: Turkey stuffed Peppers. Cut the top off of medium/large green bell peppers and place on a cookie sheet. Heat oven to 350 and cook peppers until soft. In a large pan use 1 tsp of olive oil heat over medium heat, add in 3 garlic cloves cook for 1 minute and add in 4 chives. Heat for another 2 minutes and then add a 28 oz can of crushed tomatoes. Season with salt and pepper. Let simmer for 20 minutes. (Just a quick tomato sauce) Remove sauce and put into a bowl, set aside. Add 1lb of ground turkey to the same pan season with red pepper flakes, salt and garlic powder, and cook through, separating it until its in crumbles. remove the turkey from the pan and pour in 1 tsp of olive oil add 1 small chopped zucchini and 1 yellow chopped zucchini season with salt and pepper, and more red pepper flakes. once tender add the turkey back in and mix together. scoop the mixture and put into the pepper until full then cover with tomato sauce and sprinkle with fresh Parmesan  cheese. Put back into the oven for 3-4 minutes and serve. Makes 4 stuffed peppers.
For a side I did my usual mixed greens salad with goat cheese, walnuts and cucumbers. Marie's Raspberry Vinaigrette dressing.

Snacks: A bit of my sons burger, 10 M & M's, grande caramel frappacino light

Day 7 abs arms back

Here are my one week shots (I'll update weekly on Monday's)
Breakfast: 1 serving of banana egg pancakes (1 banana smashed, add 1 egg and mix together and cook over med heat) with blueberries an a side of pineapple.

Gym: Russian Twist- 3 sets of 30 using 12lb medicine ball

Cross fit sit ups- 3 sets of 12

Plank- 3 sets 30 second hold

Alternating superman- 3 sets of 20

Knee ups- 3 sets of 11

Side bends- 3 sets of 15 using 25 lb. kettle bell

Bicep curls- 3 sets of 10 using 15 lb dumbbells

Arm lift- 3 sets of 12 using 5lb dumbbells

Leg ups: 3 sets of 10

Lat pulls- 3 sets of 10 using 50 lbs.

Assisted pull-ups- 3 sets of 5 using 46 lb. assist

Abdominal machine- 3 sets of 12 using 70 lbs.

Back extension- 3 sets of 12 using 70 lbs.

Fly delt machine- 3 sets of 10 using 30 lbs.

Swimming- almost 1/2 mile I stopped 6 laps short because they had a chlorine issue to fix.

Lunch: chocolate protein shake (1/2 cup ice, 3/4 cup almond milk unsweetened chocolate if you can find it otherwise I used unsweetened vanilla, 1 banana, 1 scoop chocolate whey protein powder)

Dinner: I made this up so hopefully it doesn't suck.

Makes 4.

Mix together 1 lb package of ground turkey, 1/4 white or purple onion chopped, 1 tsp cajun seasoning, red bell pepper chopped. 

Preheat oven to 400 and take 4 large mushroom caps (this will replace the bread) on a lightly oiled pan (olive oil) Bake until tender.

form 4 burger patties and place on a non stick cookie sheet. Place in oven until temperature is 165 (use meat thermometer) Take the Mushroom caps out of the oven and place spinach on top of the cap, crumbled goat cheese if you prefer cheese burgers (this is a healthier cheese for cheese lovers!) 

Instead of using Ketchup for your burger use a Balsamic Reduction. To make Balsamic reduction heat a pan over medium high heat pour 1/4-1/2 a cup of balsamic vinegar in and simmer until reduced by half, it will be a little thicker then usual. Place the burger over the bed of spinach and goat cheese and drizzle balsamic reduction over the burger.  Enjoy!

Dessert: Vickie's Banana Strawberry Crepes

Whisk together 1/2 cup of Flour and 1/4 tsp of salt, add egg and whisk, while whisking the egg add in 2/3 cups of almond milk. Whisk until there are no clumps. Heat up a pan on medium heat before pouring the batter. Coat pan with a light spray of canola oil. Use 1/4 cup of batter for each crepe, makes 6. Swirl the batter around until they are very thin.

For filling: 1/4 cup of Part Skim ricotta and 6-7 strawberries. Slice banana and place 3 slices on each crepe, scoop on a spoonful of strawberry ricotta mixture onto the bottom portion of the warm crepe and roll the crepe, seam side down. 

Day 6 Rest Day

Breakfast: Half of a 100 calorie English Muffin, 1 Fried Egg White, 1 Slice of Turkey Bacon, 3 Small wedges of Pineapple, Unsweetened iced tea with a lemon wedge.

Lunch: Tofurkey Keilbasa with roasted onions and peppers

Today I am forcing myself to take the day away from the gym, I will be taking the kids to the park since it is gorgeous out, and I'll still be chasing around a four and one year old. I will also be on a cleaning spree when I get home :) So that will be today's "work out" 

Yesterday I went food shopping and was very happy with what I got for just over $100.00. I only got healthy things, lots of ground turkey, pork and chicken. I will miss beef for a little bit. I am not going to cut it out completely, but I have been eating way too much of it. 

Dinner: Chicken and Asparagus Crepes

Recipe here: 

http://www.foodnetwork.com/recipes/food-network-kitchens/chicken-and-asparagus-crepes-recipe/index.html

I used Part Skim Ricotta instead of whole milk ricotta and homemade crepes ( very easy)

Crepe recipe:

http://caloriecount.about.com/easy-low-cal-crepes-recipe-r32133

Day 5 legs/abs

For breakfast I had eggs with half the yoke removed, on English (whole grain 100 cal Thomas English Muffins), chopped strawberry (1) and a few slices of pine apple.

Gym:

Russian Twists using 12 lb medicine ball 3 sets of 30 (15 a side)

Crunches using a ball between my feet 3 sets of 12

Plank 3 sets 30 seconds a set

Knee ups 3 sets of 10

Side bend using a 20 lb kettle bell

Squat using a 20 lb barbell 3 sets of 12

Leg Press Machine 3 sets of 6 using 90 lbs

Hip Abduction Machine 40 lbs 3 sets of 15

Hip Adduction Machine 55 lbs 3 sets of 15

Glute Machine 70lb 3 sets of 12

Standing Calf Machine 70 lb 3 sets of 10

Prone Leg Curl Machine 50 lb 3 sets of 12

Elliptical 35 minutes on Variety setting

Lunch: I was super hungry today and knew the shake wouldn't cut it. So I made scrambled eggs using; 1 whole egg, 1 egg white, a splash of Almond Milk, sea salt, pepper. After cooking it I topped it with two tablespoons of Tostitos Chipotle Salsa (only 10 calories in two tbsp!) I ate this along with my shake which consisted of: 1 cup of Vanilla Almond Milk, 1 Scoop of Chocolate Whey Protein, 1/2 cup of ice, 1 whole banana

Dinner: warm veggie salad: spinach topped with goat cheese crumbles 1tbsp walnuts and Marie's raspberry vinaigrette dressing, yellow zucchini, zucchini, mushroom, Purple onion, red bell pepper. Before putting the veggies on the salad put them on a wooden skewer heat oven to 425 and place on a cookie sheet drizzle with a little olive oil and bake until they brown jussssst a bit. Remove them an immediately put them over the salad using a fork to remove them from the skewer.

Snacks: Fiber One Peanut butter chocolate brownie. 3/4 of a grande caramel frappacino light, 2 weight watcher cheese sticks, 10 tostitos nacho chips and 4 tbsp of pineapple salsa (Newmans)

Day 4 Rest Day - cardio

Breakfast: 4 quarters of Pineapple 1 serving of banana egg pancakes (directions in previous post) and 1 tbsp pure maple syrup

GYM- Cardio 35 minutes of the elliptical on Weight loss setting and 1/2 mile swim in the pool. I am taking a "day off" today to let my muscles relax since I haven't taken a day off in 8 days but I still want to get cardio in everyday. My arms are pretty sore from yesterday and my legs are just starting to feel better! 

Lunch: Blueberry Protein shake- 1 cup unsweetened vanilla almond milk, 1 scoop vanilla whey protein, 1/2 banana, 1/2 cup blueberries, 1/2 cup ice

Dinner: subway turkey club no cheese no mayo just oil and vinegar.
Snacks: fiber one bar, I also had one ravioli that my son was eating, small cherry icee and movie junior mints date night with my husband so I splurged and rewarded myself for going to the gym 9x in 8 days.

Day 3 Arms/Lower Back/Abs

Breakfast: Banana Egg Pancakes. ingredients: 1 egg 1 banana a few blueberries (makes 3) No flour :) topped with pure maple syrup (1 tbsp + 1 tsp)

Gym:
Reverse Fly- Standing up leaning a bit forward using 5lb dumbbells spread your arms straight out. 3 sets of 12

Bicep Curls- 3 sets of 15 using 15 lb weights

Dumbbell cross jab- I used 8lb and extend the arm diagonally 3 sets of 15

Lying triceps extension: lying on your back on a workout bench hold the dumbbells over your head, without moving your arms bend your elbow and lower the dumbbells to the side of your head. I am using 8lbs doing  3 sets of 12

Back extension- using an extension machine lay on your stomach and leaning over come up until you are upright. 3 sets of 12. You can add weights to this, but not as a beginner.

Bent over single arm row- using the standup row machine do one arm a time. 10lbs 3 sets of 12

Alternating Superman- Lay on your stomach and lift your right arm and left leg, hold for 10 seconds, then lift the left arm and right leg, repeat. 10 per side 3 sets.

Weighted Hip Extension- Place a weight on your belly while laying on the floor thrust your pelvis up and slowly back down 3 sets of 10 using 20lbs

Cardio- 35 minutes on the Elliptical set at weight loss. restistance 1 up to 8 then back down to 1 and back up to 8...


Lunch:
Chocolate Protein Shake: 1/2 Banana 1/2cup cold water 1/2 cup of Almond Milk (I used Vanilla unsweetened but chocolate unsweetened would have been better if I had it)   1/2 cup ice 2 scoops of chocolate whey protein 

Dinner: Mustard Rubbed Pork Tenderloin with Brussels Sprout Ragout 
Find recipe here:
 http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=4
I used Turkey Bacon instead of regular bacon.

After dinner I headed back to the gym and did abs

Abdominal Machine- 3 sets of 12 50lbs

Russian Twist- 3 sets of 30 12lb medicine ball

Plank- 3 sets of 30 second planks

Ab twist- 3 sets of 10 at 30lbs

Lying leg raise- 3 sets of 12

Knee lifts- 3 sets of 10

Using a 20lb kettle bell I worked my sides by lowing the kettle bell to one side and then the other. I did 15 a side 3 sets.

Day 2 abs/back

Here are my before pictures taken today

Breakfast: Two slices of Raisin Bread and one egg with sea salt and yoke removed.

Workout: Abs/Back/Cardio

After yesterdays workout I will definitely be using the hot tub at the gym. Ouch! My legs kill.

Russian Twist- use a medicine ball, I used a 6lb ball because the 12lb ball was taken. sit on your bum and lean back lifting your feet and turn to the right then to the left, I do a total of 30 (15 per side) 3 sets.

Plank- 30 seconds 3 reps

Crossfit sit-ups- I call these cross fit sit ups because I go from laying down to completely sitting up, I have had two different trainers and neither had me sit all the way up like they had me do when I was in crossfit. I did 3 sets of 10 for these.

Knee ups- 3 sets of 12

Chest presses with free weights- I did 8lb weights and did 3 sets of 15. 

Torso Rotation (machine)- 3 sets of 12 (each side) 30 lbs

Overhead Press (Machine) 3 sets of 10 using 15lbs

Fly Delt (Machine) 3 sets of 10 using 30 lbs

Lat pull- I did these behind the neck instead of in front. 3 sets of 10 at 50lbs

Then a nice soak in the hot tub!

Lunch: Chocolate Strawberry Protein shake- Unsweetened chocolate almond milk (1cup), 1/2 cup chopped strawberries, 1/2 c ice, 1 scoop of Chocolate Whey Protein 

Fruit Kebab- Chunk of honey dew, chunk of cantaloupe, large strawberry, chunk of pineapple with a side of vanilla Chobani yogurt for dipping

Dinner: Shredded chicken (seasoned with salt and pepper), spinach, crushed raw walnuts (1 tbsp), 2tbsp goat cheese, 2 chopped strawberries, 2 tbsp of strawberry vinaigrette 

Snacks: half a handful of Wasabi Peas, 1 skinny cow chocolate bar, 1 tall light Caramel Frappacino from Starbucks with Caramel drizzle (No Whip Cream)

Day 1

I will call this post day 1, but I have been going to the gym almost everyday for about a month now. I typically take Sunday off. This is Day 1, however, of eating better. I have tried everything from Paleo, to counting calories, and how annoying is it to count calories, I absolutely hate it. So I am going to just eat what I think is healthy. Yesterday, I went and purchased some things to help me get started. Here is what I bought: Silk Almond milk Vanilla unsweetened, Chocolate Whey Protein, Vanilla Whey protein, spinach, vanilla Chobani greek yogurt, strawberries, blueberries and stevia. I tried the Stevia, and lets just say it tastes NOTHING like sugar so I won't be using it, I will be using real sugar. I use half a teaspoon in my tea once, maybe twice, a day. I am sure this will not kill me or make it impossible to lose weight so I won't worry about it. There has to be some happy medium, I enjoy food and I know I won't stick to a diet that says I can never have a piece of bread again or enjoy a regular cup of tea. This is why most people fail in their diets. I'll keep track on here of what I eat and give the recipes of any shakes I have. I will be eating carbs especially before the gym to give me energy, and I like carbs.

Breakfast:
1 boiled egg (I split it in half and remove a majority of the yoke leaving just a little for flavor and sprinkled sea salt on top)
2 slices of Cinnamon Raisin toast... yup bread. 

Todays workout (focused on legs):
35 minutes of cardio: Treadmill set on Weightloss setting going from 1 resistance to 8 resistance and back down to 1.

Weighted Squats 3 sets of 12 - take a barbell with desired weight and hold it behind your head on your shoulders and squat.. remember to push that bum out when doing squats. Don't compromise your form.

Glute kick backs- you do this by putting your belly on a Swiss Ball balancing with your hands in front and one foot rested in back while lifting the heel of your foot toward the ceiling, hold for 10 seconds. Try 3 sets of 10-12

Lunges- 3 sets of 10, to make this more advance, use a kettle bell I used 15lbs

Hip Adduction machine- 3 sets of 15  at 40lb
Hip abduction machine- 3 sets of 15 at 40lb

Lunch:
Blueberry protein shake:  1 cup of unsweetened vanilla almond milk (I use silk), 1/2 banana, 1/2 cup of blueberries, 1 scoop of vanilla whey protein, 1/2 cup of ice.  Consuming Whey protein shakes post workout will help with muscle soreness. Some do one before and one after workouts but that will get pricey and like I said, I am a foodie. I am still experimenting with Whey powder, this one has a bit of an after taste, the chocolate more so than the vanilla, so next month I will try another brand of chocolate. I hate vanilla but I have to say this shake is quite tasty!

Dinner: Asian Turkey Burger, I changed it up a little and used quick cook oats instead of Bulger Wheat and olive oil instead of vegetable oil. If you don't want to eat bread use a large mushroom cap. They were really flavorful! I also had some cucumbers on the side coated with Rice wine vinegar, olive oil and chopped cilantro. 

Recipe found here: http://www.foodnetwork.com/recipes/food-network-kitchens/asian-turkey-burgers-recipe/index.html

Snacks: Skinny Cow chocolate bar, it's my weakness. 2 handfuls of Wasabi Peas.