If I can change one life, then it has all been worth it. I am a Personal Trainer and Certified 200hr Yoga Instructor.
Friday, July 1, 2011
July Plan of Action
Welcome July!
I did great on my numbers yesterday and my body stats showed a good improvement with losing a pound and shaving off some body fat of .05
My plan of action for July:
Zumba Toning 3 x per week
Yoga 2x per week
Guitar 2 x per week - Hey its a finger workout lol.
This mornings workout:
Workout - Pushup Challenge
50 Jacks
10 pushups on roller
15 bent knee pushups on roller
Friday body stats:
Wt - 122.5
BF% 24.2
BMI 21.0
Healthy Female BF% Range age 40-59 (I'm 48)
Low - 5-22%
Reg - 23-34%
High - 35-40
Very High - 40+
Yesterdays workout:
Workout - ST w/bands & Lunch incline walk
Time of workout = 40 min
Cals burned = 154
Morning 10 min workout:
2x25
Lat pull downs
Chest press
Tricep overhead press
Back row
Lunch workout:
30 min inclines
My meals Yesterday:
Breakfast
Pineapple, fresh, 1 cup, diced 76 19 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Breakfast TOTALS: 313 52 10 9
Lunch
OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 380 30 19 27
Dinner
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Italian Salad dressing, 2 tbsp 137 3 14 0
Tossed Salad, 1.5 cup 33 7 0 3
Dinner TOTALS: 242 10 19 10
Snack
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 362 37 3 50
Snack 1
Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 100 11 5 10
Hard Boiled Egg, 1 large 70 1 5 6
Snack 1 TOTALS: 170 12 10 16
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: 1,588 144 62 136
DEFICIT = 154
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