Day 4 1/4/13
Breakfast: Oatmeal, blueberries, cinnamon, honey, 1 cup of coffee
Someone asked me to clarify my coffee. Made at home with 2% milk, no sweetener. I also treated myself to a tall coffee at Starbucks today, and used non-fat milk. Only drank half of it.
And why do I like oatmeal so much that I’ve eaten it every day this week? Here’s a quick read on the benefits: http://www.motherearthliving.com/natural-health/7-health-benefits-of-oatmeal.aspx
Snack: red seedless grapes
Lunch: Salad- butter lettuce, spinach leaves, turkey (roasted- not deli stuff), swiss cheese (again, if you are planning to lose more than 10 pounds- skip all cheese), cherry tomatoes, mushrooms, broccoli
Snack: 1 piece of 15 grain bread with swiss cheese
Dinner: Chicken, brown rice, veg medley (spinach, broccoli, carrots, mushrooms, red pepper with some feta cheese)
Snack: mixed unsalted nuts- cashews, pecans, hazelnuts, brazil nuts, almonds
Workout:
Warm Up: Alt reverse lunges 20x, alt side lunges 20x
Workout: (Similar to Wednesday except I took out anything that worked glutes, because mine are SORE and they need a chance to recuperate. I also did 2 sets of everything instead of just 1. We are moving up in the world!)
1-Stationary Lunges: (or split squats- same thing)- hold 8lbs, repeat lunges 15x
2-Rear Delt Flies: 8lbs 15x
3-Bicep Curls: 8lbs 15x each arm
Repeat 1-3
4-Upright Row 8lbs 15x
5-Overhead Press 8lbs 15x
6-One arm Tricep Extension 8lbs 20x right then left
Repeat 4-6
7-Knee Push Ups 10x
8-Forearm Plank 20 seconds
9-Childs Pose Stretch
Repeat 7-9
10- 30 Double Crunches
11- Stretch
Again, right now it doesn’t matter so much what you do, as the fact that you are doing something and making a habit of it.
Did I mention that my glutes were SORE today!? I love it! Makes me feel like I accomplished something, sick as that may be. But don’t be fooled- you are accomplishing something whether you get sore or not. For me, the soreness works as mental motivation. Makes me feel like I did something, and encourages me to continue.
As far as the food goes- I’ll say it again. There is no need to eat as much as I do. I need to eat a bit more because I am breastfeeding. I’d rather provide great nutrition for my baby than to lose weight. That said, I am making sure I am getting as much nutrition as I can for the calories that I am consuming. And I will lose weight with my diet and my exercise program, over time. I feel healthy and happy with what I’ve got going on.
So, I went out today and looked at shoes. I was tempted to buy some and then remembered what I tell clients when they embark on any sort of fitness or health journey. I advise them to pick a reward. So I am now going to take my own advice and choose a reward! One different reward for each 10 pounds I lose. The first one is a new pair of shoes that make me feel sexy. No more sneakers!!
What is your reward going to be???
Until tomorrow…
Your Fitness Coach,
Miranda Zukowski
Hi Miranda,
Just catching up on the doings and wondered do you make your veg medley yourself or is it something ready made?
I’ve increased my water consumption (goal 1) but finding it hard to get focused exercise time in. Got any good core exercises that can be done at my desk? Things I can squeeze in over the course of the day? Next goal, start parking at the farthest end of the parking lot to at least get more daily steps in. Poor Bandit can’t walk as far as he used to.
Cheers!
Sue
Sue,
The veg medley is something I make myself. Bought the ingredients at the grocery store and costco. Then I just used olive oil.
Your question about core exercises you can do at your desk is a challenge!! Usually you need to at least be standing up. If you
can focus on your breathing- exhale and tighten your abs. It’s simple, but you will need to focus on it to get it done.
If you’re ever home during the week, send me a text and then come over and we will do the workout together 🙂
Cheers,
Miranda