This is a little challenge for you guys!!! I tried to do this HIIT workout after work today and it kicked my ass. I managed to get 3 rounds done in 17 minutes with a 2 minute rest between rounds. Woof! That’s about all I can say! Going from burpees to squats was the hardest thing! If you are up for the challenge we would love to hear how many rounds your legs (or better yet how many rounds your mind let you do) and how long it took 🙂
So back in the day I was a lean mean food prep machine (emphasis on the lean part), however, winter kicked my ass this year and has left me unable to fit into my jeans and uncomfortable in my own skin. What should I do? Wallow in self pity? CHECK! Stand in the mirror squeezing my belly while swearing? CHECK – Now that I got that ridiculous crap out of the way it’s time to correct my mistakes
Step #1 – PLAN! What’s that saying? “Failing to plan is planning to fail” (something like that) So I’ve planned my meals (all of them) for the next two days – pretty simple since I’m going to eat the exact same thing two days in a row since I’ll be at work and then Wednesday I can re-evaluate. Part of the plan is also planning my workouts and the week looks like this:
Monday (tomorrow) – Empty stomach cardio 6am on the spin bike and abs – 30 minutes
Tuesday – Empty stomach cardio same as Monday (I unfortunately have plans both Monday and Tuesday night so I gotta get my exercise done in the morning)
Wednesday – Legs and abs (odd combo I know but it’s the way the cookie crumbles this week, I am now regretting mentioning cookies)
Thursday – Clutch cut workout 3 rounds – http://www.bodybuilding.com/fun/ashley-conrad-21-day-clutch-cut-day-1.html
Friday – Rest (going for massage therapy Thursday night and at the age of 30 a girl needs to relax once in a while)
Saturday – Clutch cut workout 4 rounds
Incase these items look foreign to you here’s a run down – raw veggies! red pepper, cucumber, grape tomatoes, carrots. Steamed broccoli and steamed asparagus. BBQ’d chicken breast (with a bit of montreal steak spice, garlic powder, and onion powder). Hard boiled eggs and two roasted sweet potatoes (the potatoes are for my weight lifting days). For the potatoes all I did was stab them with a fork (this was slightly exhilarating) and baked them for an hour in the oven at 450 degrees (easy as pie, shit, now I want pie)
I know what you’re thinking – All that food looks so good but how does it translate into meals?
Here’s the transformation:
This is how my food break down will go tomorrow and Tuesday
Breakfast – two eggs and 3/4 cup of egg whites, sauteed in coconut oil with some pre-steamed broccoli, topped with salsa. On the side a smoothie made with a 1/2 cup blueberries, squeeze of lemon – to get the iron benefits from the 2 cups of baby spinach, one scoop of Enerex Greens.
Snack – 1 oz (I meant to have more but had to share and had to sample and that left literally nothing for tomorrow) beef jerky with cucumbers and carrots
Lunch – 6 oz bbq’d chicken breast on herbed salad with 3 olives, a couple of marinated artichoke pieces, 4 sundried tomatoes and a half of a red pepper. Topped up one tablespoon of extra virgin olives oil and a half tablespoon of balsamic drizzle.
Snack – 2 slices of Maple Leaf’s Natural Selections Oven Roasted Turkey Breast Slices, half a can of tuna mixed with a bit of salt/pepper and some salsa and a half of a red pepper to scoop up the tuna with
Dinner (have to pack dinner cause I have a meeting after work and “picking up” dinner is not an option) 4.5 oz of bbq’d chicken, a cup of steamed asparagus and two more slices of turkey breast.
Total calories 1450 – Honestly when I first put all this food together it was only 1100 calories (that’s why I’m eating a friggin cup of egg whites and you see those random turkey slices stuck into meals)- my current goal is to eat about 1600 calories a day cause contrary to my inability to fit into my jeans there’s a fair bit of muscle on me and eating anything less than 1400 calories a day will set me back in my quest to restore my adrenal/hormonal balance.
Want to see what the bf’s food looks like cause it’s much tastier?
Breakfast – is a bounce ball and an apple
Snack – Turkey slices, a bit of organic raw cheddar cheese, two pieces of salami (have I told you he’s Italian), a pickle and some cucumber
Lunch – A salad with 7 oz of chicken, a hard boiled egg, tomatoes, olives and artichokes – he gets goddess dressing with his salad (I’m jealous)
Post Workout Snack – 1/2 of a sweet potato with a bit of montreal steak spice, some raw cheddar, steam broccoli and beef jerky
Dinner – no idea but I will probably be jealous of it, there’s rumours of sushi with the boys (jerks)
Some strict crap that I will be abiding by:
No nuts! I have a problem with nuts – I love them, if they are roasted I love them more and I can’t stop eating them and then I feel like garbage so no nuts!
No grains – I’ll admit I dabble in the rice and gladly tasted a chocolate croissant and a couple of adorable mini sandwiches at the baby showers I was at today – not only am I bloated but I am in pain, not worth it and definitely does not help me reach my goals
Less salt – this is a toughy for me cause let’s face it, healthy food doesn’t always taste as good as it makes you feel
No cheese – man if I had a nickel for every time I’ve written that in a post
Now that I’ve gotten all the NO NO’s out of the way the stuff I will be incorporating
1600-1800 calories – those clutch cut workouts are a bastard and if I undereat I will feel the affects drastically
Exercise 6 days a week – mixing it up – lifting weights a few times, cardio a few times and intervals when possible
Also something that I am vowing to put back into my routine that I sadly forgot about is starting every morning with a glass of hot water with a half of a squeezed lemon – this little trick kicks ass, kick starts your metabolism, flushes toxins – here’s a great article about it – DO IT! http://tasty-yummies.com/2013/03/18/10-benefits-to-drinking-warm-lemon-water-every-morning/
Anyways I will try my best to keep you updated as the week goes on – My goal (and since I’m putting it on the internet I better stick to it) is to lose 8 pounds by the time we hit the track Friday June 20th for the Relay for Life. That will put me about to what I weighed last year when we did the Relay. 8 pounds in a month is a very lofty goal but if I come up shy at 5 pounds I’ll still be happy 🙂
If you have any helpful tips for me I would love to hear them or if you have any food ideas or meal prep ideas I can steal please post them below or post them to our facebook page (Sister Act Fitness)
As always thanks for the love,