My Weekly Nutrition and Training Plan

I used to post this a while back, but I stopped when I really fell off of the bandwagon. Then in November when I started from scratch with a brand new journey to re-establish myself, I did not want to share my eating with you guys, because I did not want any of you to copy it. Initially I kept my carbohydrate intake really low, plus extremely intense training. However, I could do that because of vitamin B12, 6, and 1 shots I was getting twice a week at my doctor. But now I am on a more realistic path and only receiving a B12 shot once a week. 25 pounds lost in the past 8 weeks! This is my nutrition plan I follow Monday through Friday. Saturday and Sunday, I still keep my meals clean, but I will switch it up. I usually have a cheat meal for dinner on Saturday and Sunday as well.

Meal 1 (7:15 AM)

3 egg whites, 2 tablespoons of fat free cottage cheese, a handful of spinach, 2 tablespoons of low fat feta, and Garlic and Wine Seasoning all cooked together via stovetop.

Meal 2 (10:30 AM)

1 Quest Bar (the flavor changes day to day) and a large apple.

Meal 3 (1:30 PM)

GardenIn vegetarian mandarin "chick'n" and fresh asparagus (cooked via stovetop with fat free Parkay butter spray and Garlic and Wine Seasoning)

Meal 4 (4:00 PM) [Pre-workout Meal]

80 calorie Dannon Light and Fit Greek Yogurt with a handful of fresh blueberries and 15 plain almonds

Gym: 5-6:30

Meal 5 (7:00 PM) [Post-workout Meal]

2 Peanut Butter Protein Muffins *This week I made them with coconut flour instead of oats

Meal 6 (8:30 PM) 

Spaghetti squash topped with 3oz of 99% fat free ground turkey, organic tomato sauce, and two tablespoons of low fat Feta.

Bed time: 11 PM

Monday: (Legs) - done! (796 calories burned)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

Tuesday: (Core)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Saturday:

Rest and relaxation

Sunday: (legs)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

**I would like to do a Q&A on my blog soon. Is there anything you want to know or curious about? Weight loss, health, fitness, life? You can ask me here. You can be anonymous, but please be nice.**

Weekend Shannies with Mom!

Well ladies, the holidays are over. Tomorrow it is back to a 5-day work week with no holidays off until Memorial Day. No more family gatherings, yummy food, Christmas decorations, carols... anything. What a bummer.

Now it's time for all of us to hit the weights hard - keep it dirty in the gym and clean in the kitchen. I lost 5 pounds the week of Christmas; 20.6 pounds since November 25th. I will go to the doctor on Thursday for my B12 shot and have them weigh me to see what I lost last week. I am not looking forward to that. I have been fighting off a cold and my mom stayed all week with me. I definitely ate more than usual. Ugh...

This weekend was a lot of fun, but way more relaxing than what I usually have. And I loved it. My mom came down on Tuesday; New Years Eve and left this morning. I normally cry like a baby when she leaves, but I kept myself busy so for once I didn't. Yep, I am 24 and still cry. What can I say? I am a total "mama's girl".

Friday, my mom came up to my office so she could meet my boss; the President of my company. We then went out to lunch. I wanted to try a new place so what better time than with my mom? The place was called "Terrace Cafe" and it was amazing. We had our favorite appetizer that we get anywhere we go; "Tomato and Mozzarella". 

I then went back to work and she went to her favorite boutique called "The Cubby Hole". Any time she comes to stay with me, she has to go there. It is a cute place. Once I got off of work, I hit the gym for cardio and weights. I had lunch to work out and it was an awesome work out.

When I got back to my apartment, mom had a gift for me on the counter!

How cute right? 

She picked up a purse for me while she was at "The Cubby Hole". Thanks Mom!

We then took off to pick up a salad for me and McAlisters (I am addicted to the Savannah chopped salad) then picked up Chinese for her and Marquis. I wanted Chinese as well, but I resisted. It was not easy though. Since Marquis has been sick with the flu, we took him dinner and hung out for a while.

Yesterday mom woke up not feeling well. She has MS and it was taking over. She did great all week; we were really busy and on the go. But Saturday it was time for her to just rest. We had plans to go out to dinner and see a movie, but it was time to improvise.I went to the grocery store and bought all kinds of fun stuff to make finger foods for her. I then invited my girlfriend Crystal to come eat with us too. I absolutely love cooking but this took all day! It was well worth it though.

I made bacon wrapped water chestnuts, Parmesan and rosemary whole wheat bread bites, a whole wheat pepperoni and cheese pizza, and chocolate covered fruit! 

Since Crystal was coming over, I had all of my candles and lights going. I love candles and fun lights, and I do not turn them on unless I have company. 

This is my favorite section, it's my small bookcase. I of course filled it Marilyn and zebra print, duh!

This was my set up for dinner, I loved it!

We had a great time eating and talking.

Crystal left around 10, then I got busy on Mario Cart. When my mom came down on Tuesday, she brought me my brother's Wii. And I have been addicted ever since. I get my family's used electronics and I am so grateful I do!

And I am so proud to announce that I unlocked the Star and Leaf Cup's on there! Anyone have any advice or codes to get more things? I still have two more cups to unlock. 

This morning mom and I woke up around 9:30 and she left half an hour later. I knew I needed to be out and about after she left, especially because it is so rainy, gloomy, and cold today. So I met Marquis at a delicious Mexican restaurant called "Cantina 1511" and we had an early lunch. Afterwards we saw "Paranormal Activity: The Marked Ones". It was so freaking good! I am a horror junkie, and this movie did not disappoint. It was hilarious and really scary and the ending was super cool. Now I am excited for "Devils Due" in a few weeks!

The best part - I received a free popcorn since I gained enough points on my Regal card. I love having that card. 

Now I am back home and I am going to make the best of this gloomy Sunday. Tomorrow it's back on the grind. I am going to beat more levels on Mario Cart (hopefully) and play with my new Kindle. My mom gave me her Kindle Fire!

I think I am going to buy "Divergent". It looks really cool.

And if you are addicted to Revenge like I am, it comes back on at 9 PM tonight! I can't wait to see what is going on with Emily!

PS: My blog hop starts back this WEDNESDAY! Do not forget. Come add your link (no specific entry is required) so you can advertise your blog and network with other Blogger's. I have to tell you, I have some of the best Blogging friends around. Co-hosting opportunities are here. 

See ya then!

*Lots of great Monday link-up's going on! Check them out here!

Weight Loss, Wine, Best Friend, Table, and a Book. How's that?

How has everyone's week been? Mine has been fantastic. I am absolutely head over heels in love with my new home! Work has been busy, but in a good way, I was able to get out of my Direct TV contract and get cable (there is no where to put a satellite dish at my new apartment and Direct TV were being complete assholes about it), my washer and dryer are being installed tomorrow, and things are just great.

It truly feels good to say that. I pray that they stay this way and I don't jinx myself.

As I wrote this post, I realized it is basically the "Friday 5" - you know the awesome link up's where you about 5 different things about your week? Well, I guess you can say I am starting the party early! Be sure and check out my "link up's" page so you can too!

1.) 3 pounds lost last week!

I was off of work Monday, thank God. It was so rainy, cold, and gloomy. I spent the day cleaning, unpacking, and organizing. I went to the doctor to get my B12 injection and I was down 3 pounds! I was very happy to see that. It was a complete surprise. I did not work out Saturday or Sunday because I was moving, and since my grandmother was in town, we ate out both nights as well. However, I did keep my meals healthy and moving is hard, hard exercise, so I suppose it makes sense. I am now down 10.2 pounds in two weeks. I cannot wait to write all about this!

I bought this shirt last winter because it was so cute. I could not pass it up. However, it was way too tight on me, especially around my stomach. But now it fits perfectly and is even loose around my stomach area. Total score!

2) Girl's night

Mine and my best friend Kelly, girls nights on "school nights" are really fun. We hit the gym for our work out's then come back to my place for dinner, wine, and girl talk. However, since I am working hard on my weight loss, I have not been drinking at all. But last night, when Kels came over for our girl's night, I decided to indulge. After all, we were celebrating my new place - it felt appropriate! 

3) New table!

My new dining room table was finally delivered last night as well. It was supposed to come Saturday, but in true "Murphy's Law"... sh** happens! And I have to say, does your best friend put together your new table? Mine does. While she is tipsy. Hilarious, but she totally did it! Go Kels! 

I lucked out on Amazon today and found two chairs that I think will go great with my new table. I bought them slightly used and was able to have both of them for only $43 bucks! The best part - they will be here Friday, hooray for free two day shipping!

4) Healthy but delicious dinner's

I always keep thinking cap on to make delicious dinners. Healthy and clean eating does not have to be boring and tasteless. I have been making a simple meal this week for dinners, but it has been SO delicious! The ingredients: ground turkey cooked in a frying pan via stove top with mushrooms with low sodium taco seasoning over a bed of fresh spinach topped with fat free cheddar cheese and crunchy onions. It is super easy and simple, but so good!

4) "There is more to life than this"

I consider myself to be a part book worm! I love to read. I do not have a Kindle or Nook, I prefer a cold, hard book. I do not know why, I just do. I am a huge fan of Teresa Caputo and her show, so I was excited when he new book was released. I picked a copy up at Target and it is such a good book. I read every night before bed to help get my mind tired and at ease, and this is a great book to do just that. It is an easy read with a lot of information and her background and other stories. It's definitely worth a pickup! 

Weekend Shannies: Fall is in the air!

This weekend was quite different than the last few. It was very low key and productive, and I was able to catch up on my rest. That was glorious! Last weekend, I did not sleep well at all and was up really early both days. This past week was stressful and emotional so I did not sleep good then either. Being able to sleep in and rest some really made me feel like a new person.

Originally Marq and I were supposed to go to Myrtle Beach to meet with a national franchise that Marq is considering buying. Friday evening that fell through so we stayed here. Friday night did not consist of much, just gym. After the gym, I was tired and Marq was exhausted so we cooked dinner and just hung out at home.

Saturday morning I slept in until 11! It was so nice. When I finally woke up Marq and I took off to town to tour a tanning salon he is considering purchasing (this gets tiring) then had a bunch of errands to run. We came back from all of that around 3. My house decided to take a nap after that. Look at my lazy babies!

While they napped, I got myself prepped for the week!

After about an hour we took off to the dog park. The weather was absolutely perfection! Hello fall! We had a great time.  There was a particular Pug that took to Marq and I, we loved him! I debated on taking him home. Heh.

After the dog park we all came back home, took showers, and got ready. Marquis and I decided to go see "Prisoners". It was really good, the acting was incredible. And I love Hugh and Jake. They define sexy. It is a really long movie though. We went to the 9 o'clock showing and did not get home until after midnight. I wore my new lace top from Venus. It's sexy, I love it!

This morning I woke up and Marquis surprised me with breakfast; egg white omelet with egg whites, turkey sausage, and cheese with a side of Special K Yogurt cereal. Yum! I went to spin class at noon, normally class is 45 minutes but today it was an hour. I pushed hard and man my legs are aching! After the gym I had a lot more errands to run. My grocery shopping alone takes 3 stops. Ugh! 

Now I'm ready to make it a successful week! Food is prepped!

Tonight Marquis and I are cooked all of our chicken on the grill. I'm so glad because everything tastes so much better on the grill. I am making a side of baked beans and I also made a healthy potato salad. It's made with red potatoes and plain greek yogurt. It's packed with protein and complex carbohydrates - completely healthy for you and delicious. It's a win, win!

Now it is time for a little Sunday night relaxation!

Well, that's about it for me this weekend! Cheers!

Rainy Weekends are Made for Shopping and Redbox

Friday:

The day actually went by fairly quickly. That rarely happens, especially on a Friday.

After work I had an awesome work out. Squats, weights, and cardio.

Since it was a rainy, cool day, it had me longing for Fall.

I decided to get some Pumpkin Spice ale. Perfect way to unwind after a long, busy week, right?

Unfortunately, it tasted like tree bark.

I did make homemade cheese kale chips and those were awesome.

Saturday:

It rained and rained and rained.

I started off with a run on the tredmill upstairs then Marquis and I spent the day out shopping. We went to SO many different places and spent two hours alone in the mall. We shopped for a total of 7 hours.

One of our many stops was Clinique. It's free gift time, my favorite. If there is a Belk near you, get to it soon so you can get a free gift as well.  I refilled on my face wash with my hot mess oily skin (seriously, I could fuel a car) and my Silvery Moon lipstick. Best $33 spent the whole day.

After Marq and I were both aching, we decided to pick up dinner and Redbox. Seriously, instead of working out at the gym, I should just spend days shopping - my legs were KILLING me after. I was exhausted. Talk about "shop until you drop".

We rented "The Host" and "Die Hard" and enjoyed popcorn with fun flavors to top it with. Those toppings are God's gift to dieters. I put them on chicken, veggies, eggs - anything. "The Host" was an awful movie. It was a bore and we only made it through 40 minutes of it. I was disappointed. "Die Hard" was good, as always. Lots of good action, humor, and twists. It is definitely worth a rent.

Sunday:

This morning I started off watching one of the best movies of all damn time, Scarface. I was feeling pretty bad ass after it so I hit the gym for spin class then weights. Then I was off to my Sunday Funday routine; grocery shopping, cleaning, and food prep. 

I have really switched up my eating this week and I could not be more excited! I am pretty simple when it comes to food. I try to always eat healthy (I splurge 2-3 meals a week) so it can get expensive if I want to make different things for every breakfast, lunch, and dinner, and my in between snacks (I eat 5 small meals a day). I pick one breakfast, one lunch, and one dinner, and my two snacks, and that is what I have for the week. I have been pretty regular over the past 4-5 weeks, basically sticking with the same things over and over so I am glad I finally ventured out. 

My thinking bulb was extra bright on ideas!

Nutrition and Fitness Plan; Week of August 18th 2013

Nutrition:

Meal 1: Spinach egg white wrap. (Spinach wrap with three egg whites, turkey bacon bites, and fresh spinach.)

Meal 2: Peanut Butter Protein Shake (1 scoop banana creme protein, 2 tablespoon Natural PB, and 1 cup of Unsweetened Vanilla Almond Milk

Meal 3: Mexican Mix with a side of steamed veggies. (Extra lean ground turkey, low sodium taco seasoning, fat free refried beans and black beans all mixed together)

Meal 4: Oats and strawberries. (1/2 cup of oats mixed with frozen strawberries and Unsweetened Vanilla Almond Milk)

Meal 5: Veggie Flatbread Pizza with a side of homemade Kale chips. (100 calorie whole wheat Flatbread topped with grated zucchini, mushrooms, spinach, and low fat feta)

Fitness:

• Sunday: 45 minute spin class + full upper body weight circuit (done)
• Monday: 20 minutes of lateral cardio + 45 minute spin class
• Tuesday: 15 minutes of later cardio, full upper body weight circuit, 10 minutes on the Elliptical
• Wednesday: Same workout as Monday
• Thursday: 10 minutes on the StairMaster, full upper body weight circuit, 15 minutes of lateral cardio
• Friday: 20 minutes of lateral cardio, full leg work out, 10 minutes on the Elliptical
• Saturday: OFF day or optional 45 minute run/walk at home tredmill