Halfway there

So, here I am, halfway into my 12 week program and I'm feeling really good. What I do need to work on is my diet on the weekends. It's so easy to say yes to a nice dinner with W. But I need to buckle down to get the most out of what I'm working so hard for. I've lost a total of 15 lbs, 17 on Friday but then I ate not as healthy on the weekends, seriously need to be better on the weekends. I am seeing improvement and plan on posting pictures of the results I've gotten in the last 6 weeks. Posting pictures is a little embarrassing to me, but at the same time it motivates me to keep on. I just want you guys to realize that I know I'm nowhere close to my ending results and I'm not doing this blog and weight loss/ toning program to show off by any means. I'm doing it for me, so that I stay consistent and the pictures are just a reminder of me actually getting the results I need in order to stay motivated.

I'm trying to take pics after every 3 weeks, so it doesn't get too annoying!

Week 6

Monday:
B: Protein Shake
L: peanut butter and strawberry jam sandwich made with all natural pb , wheat bread and sugar free strawberry jam
D: Asian grilled chicken salad
No workout

Tuesday:
Morning workout: 1mile run, 100 standard crunches, 50 Russian twists, 100 skull crushers
B: protein shake
L: pretzels & mustard (I'm weird I know)
D: no dinner :/
evening workout:
began 3.5mile run
One arm dumbbell row(3) 15x12
Alternate dumbbell curl (3) 10x15
Alternate hammer curl (3) 10x15
Obliques with weights (3)15x25

Wednesday:
B: protein shake
L: 1 cup of honey nut Cheerios with 1 % milk
D: protein bar
No workout (funeral)

Thursday:
Morning: 1m run
200 ab workouts
B:protein shake
L:protein shake
D: errr none
Evening workout:
2.5 mile run

Friday:
B: protein shake
L: tuna fish sandwich,made with wheat bread & lite mayo, with lots of jalapeños
D: 8 hot wings (original, not boneless) - if you guys haven't noticed a pattern every week I eat wings at least once, my favorite meal is hot wings and beer, didn't have the beer but had wings! Did have two glasses of (classy) boxed wine
Workout:
3m Run
Flat bench flyes (3)12.5x12
Incline bench flyes (3)12.5x10
Dumbbell front laterals (2)10x15
Shoulder press (3)12.5x 10
Standing tricep extensions (2)15x20
Bent over flyes (3)10x10
Obliques w/dumbbell (2)15x50

Saturday:
B: Protein Shake
L: Sushi
D: Protein Shake
(2)Vodka water/lime
Workout:
2.5 m run
One arm dumbbell row (3) 12.5x15
Alternating dumbbell curls (3) 12.5x10
Standing dumbbell curls (3)12.5x10
Alternating Hammercurls (3)12.5x12
concentration curls (3)10x10
Abs Medicine ball (2) x50
Standard crunch x100
Russian twist (2)x25
Obliques (3)15x25 -each side


Sunday:
B: Breakfast Burrito,egg white, bell pepper, wheat tortilla side of salsa
L: green beans, jello (sounds weird I know)
D: rice, lettuce, lite sour cream, blackbeans and fajita chicken bowl
Afternoon Cardio/leg Workout:
6 miles on bike trails
Evening workout:
Leg press (2)50x10 (1)50x12
Leg extensions (3) 40x10
Leg Curls (3)50x10
Lunges (3)20x20
Squats (3)12x10
Dead lift (3) w/12 lb medicine ball x10
Calf raises on leg press (3)50x25

Asian Grilled Chicken Salad

Asian Grilled Chicken Salad

Ingredients: ¼ cup pineapple juice, 1 tbsp of soy sauce ( I use the low sodium kind), 1 tsp of brown sugar (I substituted with truvia) , 1 clove garlic, finely chopped, 2 (8 ounce) boneless, skinless chicken breasts, 1 package of Asian Island Crunch salad kit.

(the recipe also calls for bell pepper and onion but I don’t like either so I skip those)

Directions:

1)       Combine pineapple juice, soy sauce, sugar and garlic with 1 tbsp of the provided sesame ginger dressing (comes with the salad kit) in a small sauce pan. Bring to a boil and then reduce heat.

2)       Heat the grill to grill chicken or grill in a pan on stove. (I usually prepare all my chicken on    Sundays or Monday so that part is out of the way, otherwise I have to wait until my chicken is done, and when I’m starving, it simply just takes way too long)

3)       Baste chicken with pineapple sauce mixture.

4)       Slice chicken into strips. Place salad blend in a large bowl with all of the provided ingredients in the salad kit and toss the salad with the remaining dressing.

5)       Place the chicken strips on top of the salad & Enjoy!!

Week 5

Monday
No workout
B: Protein Shake
L: pretzels & a pickle
D: pasta salad
Tuesday
Flat bench press (3)10x15
Incline dumbbell flyes (3)10x12
Dumbbell side laterals (3)8x10
Shoulder press (2)10x10 (1)10x12
Standing dumbbell tricep extensions (3) 10x15
50 standard crunches
25 skull crushers
25 overhead crunches
Evening 3mile run
B:protein shake
L: protein shake
D: 1/2 baked fish and cup of brown rice
Wednesday
B: protein shake
L: Asian grilled chicken salad
One arm dumbbell row 10x10 (2)10x12
Hyperextension (3)10x10
Alternating hammer curl (2)10x10 (1)10x12
Standing dumbbell curls (3)10x10
Bentover flyes (3) 16x10
2.07m Run
D: Salmon, 2 rolls,tomato basil soup, creme brûlée , 1 1/2 red wine
Thursday:
No workout
B:protein shake
L: pretzels
No dinner ( I was exhausted, I took an 8 year old to Chuck e Cheese, they only had pizza there, I wasn't about to eat pizza, by the time I got home, I was dead sleepy)
Friday:
2m run
B: protein shake
L: protein shake
D: grilled chicken pita
4 coors light beers
2 water w/vodka & lime
Saturday:
Lunch: grilled chicken taco salad & seven chips
Snack: s'more cupcake (I was rewarding myself with a cupcake for my hard work)
2.5 run
Dumbbell bench press (3)10x15
Flat bench dumbbell flyes(3)16x12
Dumbbell side laterals(1)16x12 (2)16x12
Seated dumbbell press (3)10x12
Tricep extns (3)10x15
Abs 2x50 standard sit-ups 2x50 skull crushers 2x25 Russian twists
5 coors lights
3 vodka/water & limes.... I stayed out 2 hours later than the night before ha.
Sunday:
Bww
1 hour bike trails
1 hour walk with Shoba
Grilled Chicken lettuce, rice & blackbeans with fat free sour cream

*After week 5 I'm down 15 lbs and so excited about it. It's been hard work I am not going to lie, but very worth it. I have added extra cardio, and plan on upping that some more this week. I've got 20 more lbs. to get to my goal, but I hope to lose like 30 more so that I have 10lbs to fluctuate with. I know it sounds crazy, but I let myself gain a lot of weight so I've got more work to do!

Week 4

Monday
No workout
Prepared all my weeks meals
B: 1/2 green smoothie
No snack
L: 1 hot pocket & ranch (not the healthiest meal, at least I only had one ha)
No snack
D: salad with baked fish

Tues:
B: pomegranate
No snack
L: 1 sliced avocado, I cup of yams, & banana protein shake
No snack
Dinner: protein shake
Workout: 10 min stationary bike, bent over row (2)12.5 x 10 & 12.5x12 standing shoulder press (2)25(12.5 each side) x 10 & 25x12, bicep curls(2) 25(12.5lb dumbbells) x 10 & 25x12,front dumbbell raises 20x10, (2) 20x12,
hammer curls (2)25x10 25x12, obliques (3)15lbx25

Wednesday
2.5 mile run, 15 min on stationary bike, 100 sit-ups
B: protein shake
No snack
L: protein shake
1 glass of herbalife tea
D: 2 sliced avocado

Thursday
1 mile morning run
4x50 sit-ups
2x25 skull crushers

Friday
1.37 run
Tricep extensions (2)15x12(1)15x15
Obliques 3sets of 15x25 each side
Bentover row (2)12.5x12 (1)12.4x15
Should press (1)12.5x10 (2)12.5x12
Hammer curls (1)12.5x10 (2)12.5x12
Shoulder flyes 3 sets of 10x12
Bicep curls 3sets of 10x12
Sit-ups 2x50 standard
Skull crushers
Russian twists 2x25

Saturday

No workout
B: protein shake
L: corn dog
D: pretzels
* corndog wasn't really the ideal meal, but I went to the affair of the heart and I was STARVING and that's the only thing that looked good to eat, plus I love mustard. Guess it was a better choice than triple fried oreos haha.

Sunday
1.5 mile run

Dumbbell press 3 12x12
Flat dumbbell flyes 7.5x12 (3)
Side laterals 7.5x10(3)
Shoulder press 12.5x10(3)
Tricep extns (2) 15x12
Obliques 15x25
B: oatmeal with sliced bananas
L: no lunch
D: Asian zing chicken wings
* got sick :/ , there is a good chance since I’ve been eating healthier that the chicken wings made my stomach ache, but then again I did get a little car sick on the way home (which is like a 2 mile drive) and I was pukey the rest of the night. Yuck!

-Unfortunately, I didn't do any leg workouts this week, I run a lot so it's hard to do legs on the same days as running, I WILL work it in this week. This past week I needed the running more for clearing my mind than anything so I didn't find time to trade it out for a leg day.  This week I can tell my body is changing when I look in the mirror, it's exciting.

Looking forward to the next 4 weeks of this workout program. After 4 weeks, I have lost a total of 10 lbs and lost some inches around the waist! Yay me, yay health & fitness!

4 weeks

I've been on this healthy journey for 4 weeks starting this week and I wanted to show you guys some progress pics. They aren't extreme but I see some change. Getting stronger & healthier everyday!

The pictures on the left are my beginning and a little embarrassing lol but the right is me in transformation!

Happy healthy Thursday :)

Before Week 1                                            After Week 3

Before Week 1                                                        After Week 3

Bummer

So after logging in everything ate and my workouts last Friday, I realized this morning that it was all lost. Bummer. We did get new computers and the guys didn't transfer the data. So not only was that lost but I have no way of finding it and much more work to do. Happy Monday! I will continue to log this week, I just have lost my information from last week, but I PROMISE I did work in the gym.

So sleepy!