[Fitness, Health and Happiness]

30-Day Clean Eating Challenge

Week Two

On the Menu

Sunday
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekiel
Snack: No Snack
Lunch: Mother's Day Lunch 
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c romaine, tomato, 1 tbs pesto

Monday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: 4 oz grilled chicken, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto
Snack: Pure Protein Bar
Dinner: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa

Tuesday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa
Snack: Pure Protein Bar
Dinner: Chicken with Mushrooms, Roasted Zucchini

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: Chicken with Mushrooms, Roasted Zucchini (leftovers)
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

Thursday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

Friday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: 4 oz grilled chicken, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto
Snack: Pure Protein Bar
Dinner: Salmon with Tomatoes and Citrus, Sesame Brown Rice

Saturday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: Salmon with Tomatoes and Citrus, Sesame Brown Rice (leftovers)
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

About the menu:

• a very busy week so I'm keeping it simple
• to make menu planning easy with the P90X nutrition guide I use the templates from My P90X Nutrition Plan. The templates were created around all of the levels and phases of P90X but they would work well for a general "good for you" menu too.

A favorite from last week's menu. Baja Fish Tacos and Guacamole

It's not about perfect. It's about effort. 
And when you bring that effort every single day, that's where transformation happens.
That's how change occurs.
Jillian Michaels 

Workout Schedule

Sunday: Kenpo Cardio Plus, Ab Ripper
Monday: Upper Plus, Abs/Core
Tuesday: Interval X, Abs/Core, Run 5 + 6 x 30 secs. PU
Wednesday: Total Body Plus
Thursday: Run 6, Yoga X
Friday: Upper Plus, Abs/Core
Saturday: Run 10 

I"m always looking for new recipes/menus so this week I'm linking up at I'm An Organizing Junkie for Menu Planning Monday. With more than 300 participants I'm sure to find a great idea or 2.

 

Have a great week!

Get Fit - Get Healthy Challenge

Week Four

My challenge check-in Week 4 (February 27 - March 5):

Your weight {if you don't feel comfortable sharing this, you don't have to}: 107

Your fitness challenge(s) for the week: P90X 7 days and run 4 days. Calories. Schedule. Life. Everything plays into this challenge. The key to my success with this was being flexible with my training schedule and the support and encouragement of my husband.

Your food challenge for the week: Make sure I get the calories I need during the day. Work gets so busy and I don't realize how much time has passed. If I'm not careful I miss a snack or eat lunch later than I should.

How well did it go: I'm happy with how the week went. My intentions have to be deliberate.

Failures and slip-ups: I can honestly say I can't think of anything this week that I considered a failure or slip up. It really was a great week.

Weekly challenge wisdom:  At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. ~Albert Schwietzer

Advice to fellow GET FIT members: Breakfast. Energy. On-the-Go. More of a recommendation than advice. I start 5 days of my week with a protein smoothie. Thought you might like to try a favorite or 2:

Mixed Berry
Ingredients:
1 c. unsweetened almond milk
1 rounded scoop of vanilla protein powder
1 tbs. ground flax
5-7 frozen strawberries
1/3 c. frozen blueberries
1/2 banana 

Directions: Combine all ingredients in a blender and blend until smooth. Makes 1 serving.

Dr. Oz's Green Drink
Ingredients:
2 c. spinach
2 c. cucumber
1 celery stalk 
1/2 tsp. ginger root
1 bunch parsley
2 apples
juice of 1 lime
juice of 1/2 lemon 

Directions: Combine all ingredients in a blender. This makes approximately 28-30 ounces, 3 servings.

Let me know if you try these and if you liked them. If you have a favorite smoothie recipe (or any healthy recipe) feel free to share in the comments. I would love to have new recipes to try.

Next week:

Sunday: P90X Chest, Shoulders & Triceps and Ab Ripper, Run
Monday: P90X Cardio X
Tuesday: P90X Back & Biceps and Ab Ripper, Run
Wednesday: P90X Yoga X
Thursday: P90X Legs & Back and Ab Ripper, Run
Friday: P90X Kenpo X
Saturday: P90X Stretch X, Run 

Thanks to Elena's arm's length photo tips I have a Selfie Saturday photo this week. I'll be sharing it tomorrow. And because I rarely have a blog post without a photo...

Get Fit - Get Healthy Challenge

Week Three

My challenge check-in Week 3 (February 13 - February 19):

Your weight {if you don't feel comfortable sharing this, you don't have to}: 105

Your fitness challenge(s) for the week: Scheduling that allows me to increase mileage for longer runs. One of the most difficult things about training (or running in general) is the time commitment. The key to making it work? Have a plan but allow for flexibility. Even with a plan some weeks feel like it's impossible.

Your food challenge for the week: On the days that I workout in the morning and run in the evening I need to add one more snack an hour or so before my run.

How well did it go: So much better with the food challenge. With the last little change of adding a snack I feel like I have calorie intake figured out. I notice a big difference in how I feel during and after a workout or run.

Failures and slip-ups: My slip up is back to lack of calorie intake to sustain a second workout. Hopefully for the last time. 

Weekly challenge wisdom:  Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are. -Bernice Johnson Reagon  

Advice to fellow GET FIT members: Add cross training to your workout schedule. Read more here Cross Training Increases Fitness and Reduces Injury. 

Next week:

Sunday: P90X Chest, Shoulders & Triceps and Ab Ripper, Run
Monday: P90X Cardio X
Tuesday: P90X Back & Biceps and Ab Ripper, Run
Wednesday: P90X Yoga X
Thursday: P90X Legs & Back and Ab Ripper, Run
Friday: P90X Kenpo X
Saturday: P90X Stretch X, Run 

 

Get Fit - Get Healthy Challenge

My challenge check in Week 2 (February 6 - February 12):

Your weight {if you don't feel comfortable sharing this, you don't have to}: 105

Your fitness challenge(s) for the week: Not enough energy. My food challenge was also my fitness challenge. 

Your food challenge for the week: While my activity level was limited I reduced my calorie intake. Now that I'm running again it's time to re-adjust. Increasing daily calorie intake has been a mental stumbling block before and this time is no different.

How well did it go: Unfortunately not very well. I was tired too often throughout the day and I noticed a big difference in my energy level during workouts. 

Failures and slip-ups: See above. The slip up is not the actual calorie intake. The slip up is my irrational thought process that goes with increasing calories.

Weekly challenge wisdom: Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

Advice to fellow GET FIT members: Don't get caught hungry without a healthy snack. I keep a tin of 13 almonds (somewhere I read you should eat 13 almonds a day and it has stuck with me ever since) in my car. If you get hungry you're going to eat whatever is available. Keep a healthy snack stash in your car, purse or desk.

Next Week:

Sunday: Chest, Shoulders and Triceps and Ab Ripper
Monday: run 5 miles 
Tuesday: Back and Biceps and Ab Ripper
Wednesday: Yoga, run 5 miles
Thursday: Legs and Back and Ab Riper, run 4 miles
Friday: Kenpo
Saturday: Stretch, run 6 miles

Self Portrait: