MISSION BIKINI - 17 Days

Yesterday I got a chance to teach at the Yoga Studio, the trainer was out sick but since I had my client I had to bow out.

Last nights workout RAWKED! I like simple movements that fatigue muscles and this one did just that. I use a jog square for my client as she has a knee with an issue and this slight incline makes it even more challenging which is great for results.

She is down another 2 1/4lb this week, woo woo!

Starting week 4 total lost 9 3/4lbs with a goal of 21lbs we are getting close to the half way mark. I made a few "tweaks" to meals and I think we will see much better results next week. I also gave her a Quest bar and OhYeah Bar as well to fill in some extra protein for a snack.

Check out my dear friend Rachel Macs recipes with Quest she is so creative!

I did not get to do all the moves, but I worked up a great burn. I won't walk again today at lunch, its still too hot/humid. I like hot, but humid messes with my lungs.

Tonight ZUMBA!

Workout - Weights and bands w/Client
Time of workout - 45 min
Cals burned = 135

Warm up:
Jumping jacks
High knee marches
Shoulder triceps stretch
Neck rolls
Big hug round back release

Workout:
2x15 each
Squat w/overhead press - 15lb
Lunge w/bicep curl - 15lb
Triceps kickback double arm - 15lb
Cable cross over - tight band
Back row - 25lb
Twist w/Body bar upper and lower with dip - 6lb
Ball band chest press
Ball band chest fly

Core:
Standing toe touches
Steam engines
Clock abs - me pushing legs
Reverse curls
Reach through crunch open leg
Climb leg - R & L

Cool down:
TRX stretch
Shoulder Triceps stretch
Side stretch
Forward bend
Neck rolls

Meals:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Breakfast TOTALS: 344 55 13 8

Lunch

Turkey breast meat, 3 slices 66 3 1 11
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Cantaloupe, 1 cup, cubes 56 13 0 1
Okios fat free plain yogurt, 1 serving 130 9 0 22
Lunch TOTALS: 322 32 6 38

Dinner

Egg, fresh, 1 extra large 81 0 6 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peppers, sweet, red, fresh, 1 ring (3" dia, 1/4" thick) 3 1 0 0
Dinner TOTALS: 204 26 7 10

Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Spinach, fresh, 1 cup 7 1 0 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Snack TOTALS: 326 24 10 39

Snack 1

Muscle Milk Nutritional Shake Vanilla Creme, 1 serving 220 10 9 25
Snack 1 TOTALS: 220 10 9 25

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: 1,537 151 46 144

DEFICIT = 135


MISSION BIKINI - 17 DAYS