Wednesday, June 15, 2011

MISSION BIKINI - 10 Days

Last nights workout was fabulous!

Clients stats made my night *insert jump up and down here.
Down 18lbs
Inches lost = 9"

Its all downhill from here, and I can't wait! Got my licence renewed and did a little Zumba Toning practice, life is good check it out.

Workout - Power Yoga + Core w/Ball + Client Training
Time of workout - 30 mins + 30 = 60ish
Cals burned = 133 + 90 = 223

Client training:
2x20 except for dips (plus I think am forgetting a move, will add later yeah its ok to forget lol)

Squat w/med ball lateral lifts - 4lb
One arm pushups/ one leg lifts
Lunges 3 way with bicep curls/hammer curls - 7lb
Tricep dips - 20/30
Dead lifts w/single leg & leg lift - 20lb bell

Kettle bell swings - 1 min intervals 2x
Front
Side drop R & L

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Pineapple, fresh, 1 cup, diced 76 19 1 1
Coconut, raw, 0.5 piece (2" x 2" x 1/2") 80 3 8 1
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 418 57 21 9

Lunch

Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Pickle Relish, 1 tbsp 20 5 0 0
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Tuna, Starkist Chunk White Albacore in Water, 1 serving 70 0 2 13
Cucumber (peeled), 10 slice 8 2 0 0
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 0.5 tbsp 23 1 2 0
Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 115 10 6 10
Lunch TOTALS: 365 32 14 28

Dinner

Coconut Milk Organic So Delicious Original, 1 cup 80 7 5 1
Kashi GoLean Original Cereal, 1 cup 140 30 1 13
Dinner TOTALS: 220 37 6 14

Snack

Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Spinach, fresh, 1 cup 7 1 0 1
Strawberries, fresh, 0.5 cup, halves 23 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Coconut Milk Organic So Delicious Original, 1 cup 80 7 5 1
Snack TOTALS: 359 21 7 51

Snack 1

Peanuts, all types, dry-roasted (with salt), 1 oz 166 6 14 7
Hard Boiled Egg, 1 large 70 1 5 6
Snack 1 TOTALS: 236 7 19 13

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,718 158 69 138
DEFICIT = 223

MISSION BIKINI - 10 DAYS

1 comment:

  1. I loved this thank you!! I am your newest follower!!

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