I decided to do this challenge for a few reasons. First of all, it's very exercise focused. I'll exercise all day long - it's the "diet" part of being healthy that I have trouble with. I did make it to the gym 5 times last week, but my eating was terrible. I want to use this challenge to force me to get back on the right track. The foods encouraged with this challenge are mostly ones I like, so I feel like I can stick to it for the 14 days. Nothing like "Eat only grapefruit" or something crazy.
Second of all, I really want to get back into waking up early so that I can start working on swimming and running in the morning for the mini-triathlon in August. Since this plan emphasizes both morning and evening workouts, it's a good way to do that!
Morning Workout
I set my alarm for 5:45 this morning and got to the gym a little after 6. I decided to get the strength training part over with because it's easy for me to lose my focus on it. Outside of a class setting, I give up way too easily on it.
Today's agenda was 2 sets of:
15 push ups. I'm TERRIBLE with push ups. I was watching myself from the side in the mirror as I tried to do them, and why does the lower half of my body reach the ground before I'm even halfway down?! For the first set, I only did 10. I did the second set the "girl way" on my knees and was able to complete all 15. Ugh, I hate push ups, I don't get why they're so hard!!!
20 bicep curls with 5-pound weights. I used 10 pound weights because I've been doing 12 reps with 15 pound ones for awhile now and the 5's would be way too light. These higher reps are for endurance conditioning, so you want a bit lower weight with more reps.
20 tricep kick-backs with 5-pound weights. Definitely used the 5's this time. My triceps are WEAK.
20 front and side shoulder raises with 3-pound weights. I used 5's again, these get pretty tough half way through!
20 rear deltoid lifts with 3-pound weights. Again, used 5's. These were killer to do after the shoulder raises.
Then I did the Crossramp machine for 30 minutes, alternating an incline of 10-12 with a resistance of 8-10. My heart rate was in the range of 154-165 throughout the workout and I burned a bit over 300 calories.
Meals
Pre-workout (6 AM): 1/2 of a Thomas' Double Fiber Honey Wheat English muffin with 1 tbsp of Jif reduced fat peanut butter.
Breakfast (8 AM): 1/2 cup Egg Beaters, 1/2 cup Kashi Go Lean and 1/2 cup Fat Free Milk
Morning meal (11 AM): Quaker high fiber maple and brown sugar oatmeal with a few walnuts and 3/4 cup strawberries
Lunch (2 PM): I grilled some chicken tender strips last night on the Foreman and these were DISGUSTING...on the edge of overcooked and then microwaving them today to warm them definitely made them overcooked...I slathered them with ketchup, which makes everything better =) Then had a 100 calorie pack of Cheddar and Monterey Jack cheese.
Snack (4 PM): Chobani Greek yogurt, peach flavor (This stuff still looks so disgusting when you first peel back the lid, but give it a good stir and it gets nice and thick and delicious!)
Dinner (5:45 PM): Gorton's grilled tilapia fillet with broccoli. My mom brought home fried chicken from Jewel and you have NO idea how hard it was to turn that down! I did sneak ONE Hawaiian roll (the small ones that are in the 4 pack, they're 110 calories a piece nonetheless though...) but that was it.
Post workout (8 PM): 1 cup fat free milk with 2 tbsp chocolate syrup (Hey, I've read it's a good post workout food! Shut it.)
Evening workout
I love my boot camp class so I had to go. It's an hour long, so I already did 30 minutes more than what "the challenge" called for today : ) sweet! The class was really rough though since we did similar exercises to what I did this morning - push ups, tricep kick backs. We didn't do as much abs work as I would've liked, but did a good amount of back work and of course, squats.
Are you familiar with the website The Daily Plate? It's an awesome online food and exercise diary through Livestrong. Pretty much every food and product on the planet is loaded into this database. I've been using it on and off for a year now, but for this challenge want to use it every day. Today I logged every morsel of food and my totals are:
1,280 calories
29 g fat
156 g carbs (this sounds like a lot, but I came in under my RDA so guess I'm OK)
28 g fiber
101 g protein (yay!)
According to my fitness log, I burned 575 calories through exercise today too.
Good first day! Sorry this is so long with no pictures.
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