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H.E.R. Method – Day 3 & 4

16 Jan

Hey!  I’ve got some cool stuff to show you today.   I made video’s of my check in with you from yesterday and my 30 minute shoulder workout from today that you can use too.   The video below will show you exactly how we run through a weekly check in with our HER METHOD clients.

Still 170.8 today on day 4 which is fine because we only compare Monday to Monday, not each day to day.   I haven’t been hungry even ONCE so far and thats crazy because I’m generally a very active person and used to eating 6 meals with protein at every singe meal.  At the end of the week Im going to calculate how much fat we’ve lost off our bodies.  Whoo Hoo!! Bikini season here I come!

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4 ounces salmon, 1/4 cup brown rice & quinoa mix from Costco, 1 cup steamed broccoli and 1 tbsp salsa verde from Trader Joe’s is what I chose to have for lunch today.   Its nice to have complete meals of protein, fat and carbs because they keep me feeling full and I have no cravings!

Right before lunch I did this quick 30 minute shoulder workout.  I did 3 sets of the group of 4 exercises.  Each time they got harder and harder even though the weight never changed!  I was also able to get my heart rate all the way up to 160 on the shoulder presses!! I couldn’t even get it that high on the treadmill yesterday without working for it.

shoulder

And there you have it!  I’m motivated to finish this week out strong!  On the menu for the rest of the week, I have a hiking date both Friday morning and Sunday afternoon with the Fit with Jenny Crew!  At Fit with Jenny, we take pride in being each others “fat-free friends” both in and out of our front doors.

H.E.R. Method Day 1

14 Jan

Greetings!!

It’s been a while since I blogged on here last and it’s great to be back!  For the next 6 weeks I am going to be sharing with you my experiences of my journey on our fitness center’s most popular weight loss program; Fit with Jenny’s H.E.R. Method which manipulates hormones to get crazy fat loss results.   The average amount of weight lost in just the 1st 6 weeks is 25-35 pounds!  So many people have asked us how they can jump on board with this system even though they live long distance away, and because of that, Jenny and I have been working day and night to take this program online so ANYONE can have access to it.  And what better way to learn more about it than to follow my journal daily.   You can help me stay motivated by commenting on my posts and finding me on facebook http://www.facebook.com/jenniesrockurbody.  Check out my video journal entry below and all of the pics of my meals.  Wish me luck!!!

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haha nuthin like a cheesy grin 1st thing in the morning.

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YUCK!  Well if you ever wondered ^^^^^^^^^, well now you have your answer.  Lol.  THAT will be changing in the next 6 weeks.

stairmill intervals

For my cardio yesterday I did intervals on the stepmill.  I started off on level 4 for 5 minutes and from there i took off speed walking at a level 9 for 2 minutes then dropped it down 3 levels to level 6 for 3 minutes, then back up to level 9 for 2 minutes and kept repeating that for 30 minutes.  This was my 1st cardio session like this in about a YEAR!  haha.   Since my focus has been on strong woman these last 3 years, ive had to cut back on the cardio so it didnt effect my strength gains.  yes, I about died and now my knees are sore lol.

Dinner time

Dinner is served!!! Jenny forgot to bring my salad stuff for my dinner meal but it’s okay! Sprouts had everything I needed and I didn’t have to cook a thing!  This was actually my favorite meal of the day.  Yummo!!!

after corebar class!

After I ate dinner I took a Corebar class for my strength workout at my studio.  It was fun working out with my customers and I think they enjoyed seeing me suffer!

After corebar I saw my last few clients for the night, went home, chugged my fiber and went straight to bed by 8pm.  I was pooped!

im down 2 pounds!

AAAAnnnd this is what I weighed the next morning!!!  Its working!!! Now I’m motivated to put in more cardio time today.  So many options… so many options… hehe.   What is your favorite thing to do for cardio?  Comment below!!

Journey to the StrongWOMAN Challenge at the Arnold Classic 2013

18 Oct

Down about 2 more pounds now at 173.8.  I’m trying to eat more I swear! Look at all this food!  And I haven’t done any of my Insanity conditioning so far this week.   It’s been so hard to get out of the bodybuilding mentality of nutrition and into a power/strength regimen.   Below is my nutrition/training log for the past couple days.

15 October 2012 – Monday

Nutrition:

5:30am – 1 scoop 619 protein, 1/3 scoop coaches oats, ½ cup mixed berries

9:00am – 1 sandwich thin, 1 Costco chicken patty, 2 cups shredded mixed veggies

11:30am – ¼ sweet potato

1:00pm – 4 ounces chicken, 2 cups shredded veggies

4:00pm – Costco chicken patty, 1 low carb high fiber tortilla, small handful shredded veggies, pumpkin seeds/dried cranberries, lemon dressing

7:30pm – 4 ounces chicken, 1 cup shredded veggies, 1 tbsp almond butter, 1 package tofu house shirataki noodles

Training:

12:00pm (lunch) ran stairs with my cardio group for 30 minutes

 

16 October 2012 – Tuesday

Nutrition:

4:00am – 1 scoop 619 protein, 1 scoop karbolyn, 1 sample packet of dymatize expand

6:00am – 1/3 cup coaches steel cut oats, 3 huge blackberries, ½ scoop 619 protein

9:00am – 1 sandwich thin, 1 Costco chicken patty

11:30am – ¼ sweet potato, mixed sauteed veggie salad (corn, carrots, zucchini, summer squash)

1:00pm- 4 ounces chicken, 1 cup shredded mixed veggies

3:30pm- 1 low carb high fiber tortilla, 1 Costco chicken patty

7:45pm- 1 cup ham white bean soup, 1 cornbread muffin, ¼ sweet potato

Training:

4:15am-

Dynamic warm up consisting of foam rolling, clock lunges, squat jumps and speed squats

Traditional barbell deadlift- http://www.youtube.com/watch?v=0DLUwNK36BM&feature=plcp (sorry about the sideways video…. I’m not a videographer and I wasn’t paying attention to the kind stranger who offered to record for me at the time)

Bar only x 15, 85 x 12, 135 x 10, 185 x 8, 225 x 3, 240x4x4 (four sets of 4 reps)

Lying leg curls 80×10, 95×10, 110×10, 110×10

12:00pm (lunch) – walked stairs for 30 minutes (hamstrings were screaming at me!!)

 

17 October 2012 – Wednesday

Nutrition:

5:30am- 1/3 cup steel cut oats, 3 blackberries, 1 scoop 619 muscle

9:00am- 1 costco chicken patty, 1 slice white cheese, 1 sandwich thin, 2 cups shredded veggies

11:30am- ¼ sweet potato, 4 ounces chicken, 1 mini pack of dots

2:00pm- 1 low carb high fiber tortilla, 6 egg whites, 2 yolk, 1 tbsp. green chilies, ff mayo, yellow mustard

5:00pm- ¼ sweet potato, 1 Costco chicken patty

8:45pm- 1 cornbread muffin, 5 ounces mom’s meatloaf

Training:

12:00pm (lunch)

5 sets of stair jogging up and down 5 flights for warm up

(8)- 100 meter sprints with slight incline in the parking garage at work

My hamstrings were explaining how much they hate me as I was walking back to the office after that one!

I have been taking some personal interest in learning at a deeper level (than what basic trainers get certified for) about power and strength athletes and how to train these athlete’s vs. the more popular fat loss clientele.    Through this learning experience I was slapped with a common sense fact that I obviously couldn’t root up on my own, that if you are training for power, you need to support that with power type conditioning.  Sprints, high jumps, short bursts of all-out effort, supports power training.   The past 8 weeks I have been training my power fibers to be slower.  *sad face*.  Jogging stairs, slow walks on the incline tread mill, and long endurance type exercises have been counterproductive to my goal.  So you will start to see less of this in my training schedule and more power conditioning for the next 4 months.

By the way, if there is anyone out there local or long distance needing a tutor to help you with your personal training certifications, I HIGHLY RECOMMEND Spencer Aiken at True Fitness.  This guy is someone I am addicted to learning from because he caters to each person’s needs and tells you exactly what you need to know and cuts out the bull shit.  Follow him on Facebook at https://www.facebook.com/spenceraiken?ref=ts&fref=ts .

Today’s TRAINER TIP comes from a special request for a recipe that I use for my pre workout fuel sometimes depending on what I am working towards at the time.   I like to have these preworkout because the fiber in the oat bran is slow digesting and it really carries me all the way through the beating.

 

Pumpkin Protein Bars

Recipe derived from bodybuilding.com and altered to my personal needs

http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

½ C Xylitol Brown Sugar Blend (Ideal) OR I use Splenda’s brown sugar blend because its sold at my local grociery store and I don’t have to hunt it down at 5 different stores to get it.

1 – 4 oz. jar baby food applesauce

2 tsp. ground cinnamon

1 ½ tsp. ground ginger

½ tsp. ground clove

1 tsp. baking powder

1 tsp. baking soda

½ tsp. salt

2 tsp. vanilla extract

4 large egg whites

1 – 15 oz. can of raw pumpkin

2 C oat flour OR Oat bran packaged by RedMill (you can make your own oat flour by taking old fashioned oats and putting them in a food processor or blender)

2 scoops vanilla whey protein (fyi- whey tends to dry out recipes, try to score some casein protein for baking instead)

½ cup almond milk

½ C chopped walnuts (optional)

 

Directions:

Preheat the oven to 350.

Spray a 9 X 13 Pyrex dish with non-stick spray.

Combine first 11 ingredients and mix well.

Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.

Makes 24 squares.

 

Have a great Thursday and as always, feel free to contact me at any time for questions/comments at www.facebook.com/jenniesrockurbody or jenniesrockurbody@gmail.com xoxoxoxoxoxoxo!

Journey to the Arnold Classic 2013 continued…

15 Oct

Happy Monday Everyone!  Hope you all had a nice weekend.  Mine was jammed packed as per the usual with training clients and myself.  Today I have posted 3 days’ worth of nutrition and training for your visual pleasure!

 Friday, October 12 2012 food log

6:30am  – 1/3 cup steel cut oats, 1 scoop 619 protein (whey/casein)

9:30am- 4 oz chicken, 1 cup steamed shredded greens, ½ tbsp. almond butter, 1 tsp sugar free jelly, 1 tj rice cake

11:30am- ¼ sweet potato

1:00pm- 6 egg whites, 1.5 yolks, 2 tj rice cakes, 1 cup shredded veggies, 2 packets ff mayo, 1 packet yellow mustard

4:30pm – 4 oz chicken, ¼ sweet potato

5:30pm – 1 scoop karbolyn (pre-workout)

8:00pm – ¼ sweet potato

9:00pm – wedge salad, club sandwich

 Training-

12pm (lunch workout) – I was on my own today for my lunch time cardio session so I was able to pick up the pace to my level.  Headed over to the parking garage, and instead of running the stairs I decided to squat jump up all 5 flights to the top, then for active recovery, jogged down the structure using the path the cars use to exit all the way to the bottom and then squat jumped all the way up again.  This was a totally awesome workout and it’s too bad my polar heart rate monitor took a poop on me because I betcha I burned a lot more than my average 300 calories in 30 minutes for this one.

 5:30pm –

Squats! Started with a dynamic warm up of foam rolling, walking lunges, squat jumps, leg swings to get the blood flowing.  Started with just the barbell (35 pounds) for 15 reps, then 85×12, 135×10, 185×6, 205×4, 220x4x4 (220 pounds for four sets of 4 reps) no belt no knee wraps.  Squatting felt real good!  The squat rack I was using was probably not the best for me since it limited how low I was able to go.  Every time I came down into the hole I would hit the rack and it would knock me off-balance.  Normally I don’t use this rack when I squat but it was the only one that was available at the time so that’s why I ended up there.

 Then I had a 475 pound tire flip for 3 sets of 5 (next time I will get a video of this for you guys to see, but I was focused and in the moment and didn’t think to have someone record me at the time.  It had been a long while since I did tire flips and was a little nervous if I would remember how to do them, but I ended up killin it!

 And finally, I did 5 sets of 20 reps on the leg press machine.  1st set with one (45 pound) plate on each side, 2nd set with 2 plates on each side, 3rd set with 3 plates, 4th set with 4 plates, and…. You guessed it! 5th set with 5 plates on each side for 20 reps.

 Just like Icecube once said “it was a good day” haha!!!

 Saturday, October 13 2012 food log

7:30am – 1 scoop 619 protein powder, starbucks oatmeal w/out toppings

10:30am – 1 apple cinnamon quest bar

12:00pm – 1 carb free apple isopure

4:00pm – 2 trader joes rice cakes, 1 tbsp almond butter, 1 tbsp sugar-free jelly

Slept 5:30pm-8:00pm

8:30pm – Shakeology drink

10:30pm – 2 cups popcorn

1:00am – 2 slices pizza

One of my current projects besides prepping for this crazy contest next year is prepping a friend for her very first bikini contest!  Now this ain’t no little local contest she has decided to enter.  This is one of the biggest contests in San Diego for the whole year which includes amature AND Pro body building, physique, figure and bikini athletes.  This is a big deal peeps!  I am so proud of all of the hard work she has done on her own and what we have accomplished as a team the past 6 months.  She is 2 weeks out as of today and is anxious for the big day.

 

YEAH BUDDY!  I rule… heh heh heh.  I’ll save the front view for right before the big day.

 I was ZONKED OUT by the afternoon on Saturday!  Up early training clients at the gym after a long week of training totally ran me down.  I had only planned to take a 60 minute nap and then I slept through my alarm and only woke up because I started fiddling with my shoes to take them off, and then pondered to myself… ‘Why am I wearing shoes….?’ And then shot up and saw it was dark outside, looked at my phone and it was 10 after 8pm!!! daaaang it! what a waste of a day!  Then ended up goin to the movies with my guy (hence the popcorn) and closing up the night with his left over pizza (lesson learned- don’t go into boyfriends refrigerator when on diet!).

 Sunday, October 14 2012 food log

11am- 2 coach’s oats oatmeal cookies, 1 scoop 619 protein powder

1:30pm – 1 cup brown rice, 4 oz. chicken, 2 tbsp. almond butter, 1 cup shredded veggies

4:30pm – 1 whole wheat bagel, sugar free jelly

Intra workout- 1 scoop karbolyn, 1 scoop 619 protein powder

8:30pm – 1 bowl white bean/lentil and ham soup, 1 corn bread muffin

 Sundays are normally my event training days and my chore day.  So lots of laundry, grocery shopping, and food prep going on in my house on Sundays.  I prep my food for the entire week (yes breakfast, lunch, dinner and snacks) on Sundays.  So I have the crock pot going with my quartered sweet potatoes cookin on low 1st thing in the morning so they are done by the afternoon.  Chicken is either in the oven or on the grill normally and I have my rice and oatmeal on the stove.  I keep all of my food in large containers and then either the night before or the morning of, I can put things in zip lock baggies or in small containers to go in my cooler for the day.  No cooking for me during the week.  No time.

 My sister and I decided action was in order and it was time to reprioritize our lives and get focused on what was important to us by making new vision boards.   So funny how different we are.  I got consumer report, business and money management type magazines and she got model car and shot-gun magazines, hahahah.  She ended up delving into my pile for a few photo’s after all.  I thought my board was going to be the better of the two being that I have always been the more creative one of us.  I was wrong.  She blew mine out of the water!  I will get pictures of our boards to show you in Wednesdays blog post for you to see.

 Training- 5pm

Dynamic warm up

Atlas Stone event

Warmed up with 6 reps with 110 pounds stone.  Then 2 reps with the 150 stone. 1 rep with the 200 pound stone. And then I got 6 singles with the 230 stone.  Before this training session, I was never able to lift the 230 stone, so this was a personal record for me and I have attached the videos below for you to see.  I don’t know how it goes in your gym, but everywhere I have trained the rule goes that you can’t brag about what you did unless you got it on video, otherwise, it never happened as far as they are concerned.  So people are always recording their lifts where I train.  It’s a good way to analyze your form too and learn from your mistakes.

 Which leads me to my TRAINER TIP for the day:

Record you workouts.  No matter what they are.  Sprints, jumps, lifts, batting, throwing, kicking, record them all.  Watch yourself and see what changes you can make to your form to improve for the next time.

 230 pounds 1st attempt

http://www.youtube.com/watch?v=yYo6so8OiwM&feature=plcp

230 pounds 2nd attempt

http://www.youtube.com/watch?v=QEsdXAVyPiA&feature=plcp

 Well that’s all I have for today.  If anyone has questions about my training or wants me to take a look at your training/nutrition, you can contact me via email at jenniesrockurbody@gmail.com or via Facebook at www.facebook.com/jenniesrockurbody OR (i know, so many choices) www.beachbodycoach.com/hardcorehunny  Have a good one!!! xoxoxo Jennie Cwikla

Journey to the Arnold Classic 2013 continued…

11 Oct

Happy happy Thursday everyone!  We are almost to the weekend.  You can do it, you can do it, you can do it, you can do it!  I think in the normal man’s land Thursday is like the new Friday right?  Well, at least in my town it seems that way. 

 If you are reading my blog for the 1st time, and are wondering what the point of it is, let me quickly esplain (yes I know its spelled wrong- that’s my Spanish accent coming out).  I have qualified to compete at one of the largest fitness conventions that happen every year called the Arnold Classic.  I have been training in the sport of the Strongman/woman challenges for about a year now and decided to go all out and train as diligent and hard as I could, to go as far as I could until the end of 2012.  It just so happens that the Arnold Classic is in March of 2013 so we be extending that time limit just a wee bit.  On this final journey to the Arnold I wanted to document my nutrition, my training, my ups and downs, supplementation, etc so that #1 – I am forced to never give up no matter how hard it gets because hopefully you all will be expecting me to keep you updated, and #2- to let all of my family and friends and who can’t be in touch with me all the time can follow along this long road with me.

 So here is my food log from yesterday.  I didn’t wake up early to do cardio since I have a lunchtime cardio group and I added the Insanity, and I didn’t have any lifting to do since I deadlifted the day before.

 5:30am- ½ cup uncooked steel cut oats, 1 cup frozen mixed berries, 1 tbsp flax meal, 1 scoop 619 protein powder

 9:20am- ½ cup cooked lentils, 4 ounces chicken, 2 cups raw veggies, 2 tbsp lemon dressing, 2 tbsp dried cranberry/sunflower seeds

 11:30am- ¼ sweet potato, 1tbsp pb, 1000mg L-Carnitine

 1:00pm- 1 low carb high fiber tortilla, 1 costco chicken patty, ½ cup shredded mixed greens (steamed), ¼ sweet potato

 2:20pm- ½ perfect foods bar lite (100 cals)

 JUST HIT A WALL- sooo tired….

 4:30pm- 1/8 cup lentils, 1 low carb high fiber tortilla, 1 costco chicken patty

 7:30pm- 1 red apple, 4 ounces chicken breast

 9:00pm- Shakeology with ½ cup mixed berries and a 2×2 inch piece of mi mama’s lasagna!

 Training:

 12:00pm- ran up and down 5 flights of stairs for 30 minutes

8:00pm- BeachBodys Insanity: Cardio Power and Resistance (44 minutes)

 I posted a quick video on my facebook after I had finished this video, not sure if you saw it (www.facebook.com/jenniesrockurbody) or not but I was DONE for the day after that.  Tomorrow (Friday) I reweigh to see if the weight loss slowed down or not.  My next picture I post will be when I hit the next 5 pound loss mark. 

 TRAINERS TIP:

If you are super busy and are having a hard time getting to the gym to do your cardio, try doing what Im doing.  Lunch cardio can be done in as little as 10 minutes at a time and still be extremely effective!  If you are looking around your office environment and pondering what you could use to for exercise, hit me up and I can give you ALL KINDS of fun things to do (grinning..)  Skip the full out 3 course lunch and substitute it with a filling shake like the one I’m using from BeachBody called Shakeology (www.myshakeology.com/hardcorehunny).  It’s way more than just a shake with probiotics, fiber, chia seeds (omegas), digestive enzymes, and high energy properties and will keep you full a lot longer than the cupcakes someone brought in for the millionth persons birthday that month.  Hope this info was helpful, check ya later! xoxoxo

Journey to the Arnold Classic 2013 continued…

10 Oct

Journal entry for October 9th, 2012

 Wowza! I’m down 5 pounds to 175.6.  You can take a look at the pic I took this morning by visiting www.teambeachbody.com/hardcorehunny.

 Here is all of my nutrition/training/supplementation for yesterday.

 Nutrition/Supplementation

3:55am- (pre-workout) 1 scoop 619 whey/casein isolate with 1 scoop Karbolin, 2 hotroxx extreme fat burners, 1000 mg L-Carnitine

6:30am- 1/3 cup steel cut oats, 1 cup mixed berries

7:30am- egg white & mixed veggie omelet

9:30am- 1 Costco chicken & spinach florentine patty, 1 low carb high fiber tortilla, mixed     shredded green veggies

12:00pm- 4 ounces chicken, ¼ sweet potatoes, mixed green salad w/ 1 tbsp. lemon dressing, and 1 tbsp. dried cranberry/sunflower seeds

3:30pm- 1 Costco chicken & spinach florentine patty, 1 low carb high fiber tortilla, mixed     shredded green veggies

6:00pm- 3.5 ounces chicken, 1 sweet potato

7:30pm- 1 sweet potato, 1000 mg L-Carnitine

9:00pm- 1 packet Shakeology, ½ cup mixed berries

 Training

4:30am- Warm up: Body weight squats, squat jumps, clock lunges, jogging in place, leg lifts (front, side, rear), foam rolling

-Deadlifts (traditional) (no belt/no straps): Barbellx15, 85×12, 135×8, 185×6, 215×3, 230x4x4

-Glute/Ham raise bodyweight x 8, 10×8, 25×8

-dumbbell pull throughs 17.5×10, 20×10, 22.5×10, 25×10

 12:00pm- lunch circuit battle rope jumping jacks x 30, squat thrust into standing 10lb dumbbell overhead press x 15, sprint up 5 flights of stairs (30 minutes) got in about 4 sets

 8:15pm- BeachBody’s Insanity: Plyometric Cardio Circuit (42 minutes)

 So as you can see, I was pretty much training during all of my free time yesterday which explains the sudden drop in weight this morning.  Now, If my only goal was to lose weight, I would probably be ecstatic, but it’s not.  Remember, I am training to win my pro card in the Strongman challenge at the Arnold Classic!  If I keep going at this pace, I will lose my strength for sure.  In order to play it safe, I plan to drop about 5-6 pounds per month, which equates to about 1.2 pounds per week.  By adding in the Insanity, my goal was to increase my endurance and conditioning.  So I don’t plan to give that up.  Only thing left to do to slow things down is to EAT MORE! (Big smile on my face right now) I’m a total foodie.  That doesn’t mean that I can go and pig out on some 4×4’s from In and Out (no way, don’t know anyone who does that…aaheamtomasadgorigo… sorry, had to clear my throat) hahahah. I have decided to add in some more clean carbs at breakfast and throughout the day.  Just a little bit.  I will probably re weigh myself on Friday just to make sure and stay on top of it.

 My body feels great! I noticed my energy was super powered yesterday and as you saw up above, I only had caffeine 1st thing in the morning.  I am noticing that doing the interval training right before bed is also helping me sleep better than I was before I started.  I am not having any cravings and I think the sweet potato with cinnamon and stevia is to blame for that.  There were cupcakes in the office yesterday and they honestly didnt phase me a bit.  No problems declining the offer for one.   Another thing I am noticing is that the probiotics and the digestive enzymes from the Shakeology are making me very regular and less bloated.  I feel tighter in my stomach too.  Even my dog Domino was begging to get a lick because it smells so fresh too!  Protein powder has always been a daily no brainer for me at least once a day, every day, but I can really see myself getting hooked on the Shakeology because of how clean it makes my system feel.  I feel like my body is functioning the way it was meant to function now that I have started incorporating it every day.  If anyone is interested in more info or wants a to sample it, feel free to contact me or stop by my BeachBody website at www.myshakeology.com/hardcorehunny

 Also, if you haven’t stopped by my Facebook page to view the video I posted about today’s breakfast; you can take a look at it at www.facebook.com/jenniesrockurbody .  Hit me up and tell me what your current training program and goals are like.  I’d love to talk to you and learn about your strengths and weaknesses as it pertains to the fitness realm.

 I hope you are enjoying getting a closer look at my daily life’s strengths and strife’s.  See ya tomorrow!!!

Journey to the Arnold Classic 2013 continued…

9 Oct

Journal Entry for Monday, October 8- 2012

 Here is my nutrition/training log for yesterday and make sure you check out my ‘before’ pic for the Arnold Prep 2013 at the bottom.

 Meals:

Meal 1 (4:30am): 1/3 cup steel cut oats, ½ cup berries, 1 scoop 619 protein powder

Meal 2 (8:00am): ¼ sweet potato, 4 ounces chicken, 1 cup shredded raw green veggies with 1/8 cup sunflower seeds/dried cranberries, 1 tbsp. lemon dressing

Meal 3 (11:30am): 1 low carb/high fiber tortilla, 1 Costco chicken spinach florentine patty, 1/3 cup shredded veggies, and ¼ sweet potato

Meal 4 (2:30pm): ¼ sweet potato, 4 ounces chicken

Meal 5 (6:00pm)(pre insanity meal): 1 apple, 1 low carb/high fiber tortilla, and 1 Costco chicken spinach florentine patty (160 cal, 7g fat, 1 carb, 19 protein)

Meal 6 (8:30pm)(post insanity meal): 1 Shakeology protein shake

 Training:

12:00pm: ran stairs at work for 30 minutes

7:45pm: BeachBody’s Insanity Fit Test – 25 minutes

Supplements:

1000 mg L-Carnitine pre stair run and HotRoxx fat burner

 Energy was great yesterday.  Did about an hour of cardio in 2 sessions.  The fit test made me nauseous for a split second after I had finished but as soon as I got my Shakeology down the hatch, that pretty much solved everything.  That fit test was HARD!  Shoooot… If I ever gave anyone a fit test like that, they would never call me back to reschedule the next session! Hahahah!  But hey, I was happy to see that my first fit test was hitting the same numbers as the people in the video’s 6 week follow up fit test.  So that part was comforting…. Even though I had to crawl to get to my paper to write my numbers down.  And finally, I slept like a baby last night! No melatonin, or valerian root, nothin.  

 Food for Play:

I love love love to use a ½ packet of stevia to my sweet potato and sprinkle cinnamon on top.  Total dessert.  Try it and let me know what you thought!

 Check back for tomorrow’s blog post where I again will post what I ate and the lift session I had this morning plus MORE!

This is my before pic for the Arnold Prep at 180.3 lbs