Ripped Diet Day 26 (Picture Blog)

I never get time to load pictures during the week, so here are some of my meals with just 2 days to go.

This is how I start the day drink, right out of bed (thanks Rachel Mac)
It rids toxins and makes you really clean out your system if you know what I mean

Lemon and pepper I call Fire water!

Drink it fast because it doesn't taste pleasant!


How to make my Green Monsters after my morning workout. Lots of people have asked me about these, and you DONT taste the fresh spinach really. I like banana, strawberry, pineapple, peach, and mango in mine. I don't care for the blueberries with the spinach but to each person they have a flavor they like.

It just depends how lazy I am and since its good to have the extra carbs in the morning naners are good for that. (I would not do chocolate whey uck!)

Water 1 cup Spinach 1 cup

My mini blender has measure on it

2 scoops whey

1 tsp olive oil for good fat

Banana or fruit of choice - sometimes I do 1/2 sometimes whole naner

Close the lid down or mash it

Mix it all up good till the fresh spinach is small

Drink it all up like Popeye, Yum! This one does not look very green bc I did not have on my over head light but they are Delish

For more recipe ideas just go to my blog
trainertfitness.com

Now on to the food!

Bison topped with relish and mushrooms


Tuna and farm eggs with relish only, you won't miss the condiments really! Topped with sunflower seeds


I made this with 2 eggs, and it was too much for lunch but fine for dinner


Strawberries, cashews and a sprinkle of fresh coconut - I have a whole bag so I thought what the heck = Delish! Vacation without leaving home :-)

Salmon is so good for you I have been eating it 2 days a week

Salmon topped with bell peppers, mushrooms and spinach


Yummo!

Now on to my garden - for my sparklers that love these my poppies and azaleas

This is an azelea white with a shrub I dont know that I just somehow planted together and they like where they are. The pink flowers smell nice, if you know plants please let me know what that one is

Poppies!!!
Usually beat down by the spring rain this year I got a few and they are amazing and feel like soft skin when you touch the petals. Hard to grow, lovely to see...........
Enjoy!






Have a great weekend!

MISSION = BIKINI

Stripped Diet Results (pics)

Here are the pictures I promised........


Front


Side

I lost 1 lb on the 28 Day Clean Eat Stripped program and my BMI went down.

My stats my not have great results due to lighter workouts, as in more cardio and less lifting. Or the nuts on the plan, I think with the extra good fats it could have been too much good fat.

starting
Wt 122.5
BF% 24.9
BMI 21.1


finish
Wt 121.5
BF% 25.4
BMI 20.8

I don't feel like I look that much different but my pants are not tight and I did not take my full measurments when I started.

But I am keeping with many of the foods from the Clean Eat book, and expect better results after my 28 Day Rachel Mac Quest workout challenge.

MISSION = BIKINI

Stripped Diet Day 28 Last Day

I never get time to load pictures during the week, so here are some of my meals I loaded over the weekend.

Today is the last day of this 28 day Stripped challenge. I will give all my thoughts in the next blog and my results.

Up next = Oxygen 28 day challenge

This is how I start the day drink, right out of bed (thanks Rachel Mac)
It rids toxins and makes you really clean out your system if you know what I mean

Lemon and pepper I call Fire water!

Drink it fast because it doesn't taste pleasant!


How to make my Green Monsters (see side bar for recipes just click the icon) after my morning workout. Lots of people have asked me about these, and you DONT taste the fresh spinach really. I like banana, strawberry, pineapple, peach, and mango in mine. I don't care for the blueberries with the spinach but to each person they have a flavor they like.

It just depends how lazy I am and since its good to have the extra carbs in the morning naners are good for that. (I would not do chocolate whey uck!)

Water 1 cup Spinach 1 cup

My mini blender has measure on it

2 scoops whey

1 tsp olive oil for good fat

Banana or fruit of choice - sometimes I do 1/2 sometimes whole naner

Close the lid down or mash it

Mix it all up good till the fresh spinach is small

Drink it all up like Popeye, Yum! This one does not look very green bc I did not have on my over head light but they are Delish

Now on to the food!

Bison topped with relish and mushrooms


Tuna and farm eggs with relish only, you won't miss the condiments really! Topped with sunflower seeds


I made this with 2 eggs, and it was too much for lunch but fine for dinner


Strawberries, cashews and a sprinkle of fresh coconut - I have a whole bag so I thought what the heck = Delish! Vacation without leaving home :-)

Salmon is so good for you I have been eating it 2 days a week

Salmon topped with bell peppers, mushrooms and spinach


Yummo!

Now on to my garden - for my sparklers that love these my poppies and azaleas

This is an azelea white with a shrub I dont know that I just somehow planted together and they like where they are. The pink flowers smell nice, if you know plants please let me know what that one is

Poppies!!!
Usually beat down by the spring rain this year I got a few and they are amazing and feel like soft skin when you touch the petals. Hard to grow, lovely to see...........
Enjoy!






My workouts:
Saturday - 1 hour Yoga Class
Sunday - Hauling boxes and plants at the church I re-decorated
Monday - Off day (and my back needs it!)

Have a great week!

MISSION = BIKINI

Stripped Diet Day 25

Just 3 days to go, and I want to look like Tosca!

I have drank my lemon fire water all week! Wow is that stuff hot, you will be wide awake after drinking it trust me.

I went to Yoga last night. Dana taught it was tough she kept the room so hot, we were all sweating like mad. No real new moves but 1 core with leg lifts, nothing I have not done before but still a great class.

Here is the week broke down from Friday 29 - Friday 6th (not counting dinner)
Calories: 1,410 - 1,760
1,741 1,513 1,359 1,512 1,660 1,733 1,841

Fat: 37 - 65
59 53 60 47 45 49 59

Carbohydrates: 187 - 270
176 154 123 139 158 161 172

Protein: 60 - 145
143 115 106 150 167 169 161

Fiber: 15 - 30
23 30 20 31 29 25 26

You can see I hit my protein on the mark all week. I feel good but my stats are killers!

Wt - 121.5
Bf% 25.7
BMI 21.0

I am signed up for my CPR - AED next Thursday so I will have all certifications current again to get my group class going....everything is falling in place :-)

Workout - Cardio Strength
Time of workout = 1hr 30 min
Cals burned = 354

Lunch workout
Walk inclines

After work
Yoga

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
Almond Butter, 1 tbsp 101 3 9 2

Breakfast TOTALS: 350 57 13 8

Lunch:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Pickle Relish, 2 tbsp 39 11 0 0
Bison Ground Buffalo Pattie 4 oz 100% Organic Blackwing, 1 serving 200 0 9 23

Lunch TOTALS: 402 20 22 27

Dinner:

OhYeah High Protein Bar Vanilla Caramel, 1 serving 370 33 14 28
Regular Coffee, 0.5 cup (8 fl oz) 1 0 0 0

Dinner TOTALS: 371 33 14 28

Snack:

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1

Snack 1 TOTALS: 218 28 2 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
1,841 172 59 161

Deficeit = 354

MISSION - BIKINI

Stripped Diet Day 24

My new instructor Zumba shirt arrived, Love it! I got to wear this last night to teach and my client said it looked great on me, thanks. (pics later)

Today was the first day of drinking my lemon and Cayenne pepper combo that I did not just run to the ladies room. I feel it may hit me later, since my meals were lighter in fat?!

I needed more ST this week, and sadly it has not happened.
ST - 1
Yoga + core - 2
Zumba - 2
Walking inclines - 4

Friday will be all heavy lifting, chest and glute/legs.

Workouts yesterday:
Workout - Cardio - Zumba and lunch walk
Time of workout - 1hr 45 mins
Cals burned = 486

Zumba Zin 32
Lunch incline walk

Meals yesterday:
NOTE I added sunflower seeds with my breakfast it is a nice change of sweet and nutty try it. Plus I like relish on my Bison, no bread of course.

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
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Breakfast TOTALS: 332 57 11 8

Lunch:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Sweet potato, cooked, baked in skin, without salt, 0.5 medium (2" dia, 5" long, raw) 51 12 0 1
Pink Salmon (fish), 0.5 fillet 185 0 5 32

Lunch TOTALS: 399 21 19 37

Dinner:

Pickle Relish, 2 tbsp 39 11 0 0
Yellow Sweet Corn, Frozen, 0.5 cup kernels 80 19 1 3
Bison Ground Buffalo Pattie 4 oz 100% Organic Blackwing, 1 serving 200 0 9 23

Dinner TOTALS: 319 30 10 26

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:


Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 16 0 0

Snack 1 TOTALS: 183 19 1 24

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24


CALORIES CARBS FAT PROTEIN
1,733 161 49 169

Deficit 486

MISSION BIKINI

Stripped Diet 5 Days to Go

I can't believe its day 23 already, and wonder what type of changes I will see when I hop on the scale this weekend.

One thing I noticed that this forced me to add 2 fruits and 1 more veggie to my normal eating which is HUGE. I know I can continue this habit and I like to be able to have a snack of fruit and nuts. (in moderation)

My workout will be Cardio Day:
Lunch inclines - 45 mins
Zumba after work - 1 hour

Next week I will be doing 4 day ST and my Zumba practice. Will talk about that later, and lay out the plan of action as spring approaches FAST!

Today's Green Monster:
1 cup water
1 cup fresh spinach
1 tsp olive oil
1 banana
2 scoops vanilla whey

Yesterdays workout:
Workout - Back and biceps + Walk at lunch
Time of workout - 20 min + 40 walk = 60
Cals burned = 169

Morning workout:
Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10

Lunch workout:
Incline walk - 35 min

Yesterdays meals:
Breakfast:

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

Breakfast TOTALS: 344 55 13 8

Lunch:

Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 311 17 16 28

Dinner:

Pink Salmon (fish), 0.5 fillet 185 0 5 32
Sweet potato, cooked, baked in skin, without salt, 1 medium (2" dia, 5" long, raw) 103 24 0 2

Dinner TOTALS: 287 24 6 34

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack 1 TOTALS: 218 28 2 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
1,660 158 45 167

DEFICEIT - 169

MISSION - BIKINI

Stripped Diet Day 22

Today we have sunshine, I was pumped to do my strength training back and biceps.

Workout - Back and biceps
Time of workout - 20 min + 5 warm up
Cals burned = 60

Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10


Yesterdays meals made me feel very full which is good. I had no cravings except for a pear after dinner. (broccoli need I say more)

Sunday I actually had forgot to get fresh spinach. So I made my smoothie with almond milk, whey and a bannan. So not the same as a Green Monster! Something about that spinach in the morning, varoom!

Also I tried part of Rachel Macs advice and added Cyanne pepper to my lemon water in the morning first thing. HOT! Oh and she adds fish oil and flax and calls it sluge or something like that.

Im not a quiter so I will try it the rest of the week, but let me say that it did make me go to the bathroom right away and it certainly woke me UP.

Here is how yesterday went, and it was my off day so no workout. (I was going to walk but the car needed oil so I did that urgent errand instead)

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
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: 344 55 13 8

Lunch:

Hard Boiled Egg, 2 large 140 1 11 13
Pepper, black, 2 dash 1 0 0 0
Pickle Relish, 1 tbsp 20 5 0 0
Tuna, Albacore, in water (Starkist pouch), 3 oz 110 1 3 21
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Lunch TOTALS: 353 11 20 36

Dinner:

Pears, fresh, 1 pear, small (approx 3 per lb) 82 21 1 1
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38

Dinner TOTALS: 337 29 7 43

Snack:

Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 253 29 5 26

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 0.5 serving 60 2 1 12
Strawberries, fresh, 1 cup, halves 46 11 1 1

Snack 1 TOTALS: 106 12 1 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
1,512 139 47 150

MISSION = BIKINI

Stripped Day 21 Foam Roller Video

My Foam Roller workshop - 3 parts, massage, pilates and strength training




Here is the video

Day 21 Stripped Diet, time to kick it in high gear!

Weekend food log, as you can tell too many carbs with eating out. But I did donate time to do a re-design re-mix in a church, plus saw a Frank Loyd Wright home called the Ebensworth Home.

I did not get in all my snacks.

Saturday:
Breakfast:

Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13

Breakfast TOTALS: 160 31 3 14

Lunch:

Refried Beans, 0.5 cup 118 20 2 7
Don Pablos Pollo (Chicken) Chimichanga, 0.5 serving 545 59 24 22

Lunch TOTALS: 663 78 26 29

Dinner:

Wendy's Classic Single w/ Everything, 1 serving 410 37 19 24
*Note the Wendys burger was the bottom bun only, cut in half and plain, it was the only one I found in the Sparks food log to use.

Dinner TOTALS: 410 37 19 24

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 160 5 4 25

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,513 154 53 115

Sunday:
Breakfast:

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Scrambled Egg, 0.5 cup 126 2 13 12

Breakfast TOTALS: 286 33 16 26

Lunch:

Taco Bell Nachos, 1 serving 330 32 21 4
Taco Bell Fresco Ranchero Chicken Soft Taco, 2 serving 340 42 8 24

Lunch TOTALS: 670 74 29 28

Dinner:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Dinner TOTALS: 163 9 13 4

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack TOTALS: 120 3 1 24

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,359 123 60 106


MISSION BIKINI