Fitness Upadte + New Fitness Plan

Back in November 2006 I decided to get really serious about dropping my excess weight, I was not at all happy with the way I looked. I was able to drop some weight while I completely fell head over heels for fitness, I was also introduced to clean eating. I must say that combining fitness exercises and clean eating really helped me dropped more weight and maintain my current weight. ( I am still dropping more weight)

Now I am on a quest to become as fit as possible, build more muscle. I really want to see what my body can achieve by continuing to wourkout/train. I completely changed the way I eat, I now eat clean: lots of veggies, fruits, lean protein, whole grains and complex carbohydrates. Of course I indulge myself from time to time but in moderation. (I have a sweet tooth, chocolate is my fav)

I decided to follow the example of Keyalus over at Determined To Be Fit and came up with a fitness plan that I will use from September to December, I will tweak it every 6 weeks. Here it goes...
Mondays
Type: Resistance Training
Duration: 60 min
Description: Powersculpt class @ the gym

Type: Flexibility
Duration: 60 min
Description: Mat Pilates class @ the gym

Type: Cardio
Duration: 60 min
Description: Spin class @ the gym

Tuesdays
Type: Cardio
Duration: 30 min
Description: Run followed by abs workout

Wednesdays
Type: Cardio
Duration: 30 min
Description: Run followed by abs workout

Thursdays
Type: Resistance Training
Duration: 60 min
Description: Powerflex class @ the gym

Type: Resistance Training/Cardio/Flexibility
Duration: 60 min
Description: Total Body class @ the gym

Fridays
Type: Circuit Training
Duration: 30 min
Description: my compilation of weight training exercises

Saturdays
Type: Circuit Training
Duration: 30 min
Description: my compilation of weight training exercises

Sundays
Active Rest Day

**Total Weekly Workout/Training time: 420 min**

thedailyplate.com

I came across this website on Oxygen magazine October 08 issue and I thought that I would share it with you. The site is thedailyplate.com which keeps track of every sinlge thing you eat. You can also keep a food journal, fitness log while determining your daily goal with the calorie calculator. It is also a social network place (registration is free) where you can meet others with similar weight loss or fitness goals. Go check it out!

Why Strength Train?

• Strengthens bones: in order to increase bone density and decrease your risk of osteoporosis you need to impose a stress on them, and it needs to be more than simply walking.
• Controls body fat: muscle burns more calories than fat at rest thereby increasing your resting metabolic rate. So the more muscle you build through weight training the more calories you burn, minimizing the amount of fat that is available to deposit.
• Prevents injuries: when done with proper form, protects your joints from injury.
• Boosts stamina: you will find you fatigue less easily when you strength train.
• Improves self-image: women who strength train can boost their self-confidence and body image while reducing the risk of depression.
• Improves sleeping patterns: you are less likely to suffer from insomnia if you regularly strength train.

Whey Protein: Gain Muscle, Burn Fat

Whether you want to build muscle or cut fat, whey protein works in your favor. The study of recovery nutrition-nutrition before, during and after exercise- has shown that whey protein has the ideal array of essential amino acids and branched-chain amino acids to stimulate muscle recovery and growth. Whether before or after axercise, whey protein stimulates protein synthesis, allowing muscles to recover from each bout of exercise and prepare for the next day's bout.

source: Fitness Rx for Women, Aug 08

My Fav Protein Powder: BSN Lean Dessert Protein

I would like to introduce you to my favorite protein powder: BSN Lean Dessert Protein. I love it!

It is a delicious milkshake protein powder which is rich, creamy and loaded with 6 complete protein sources. It mixes easily in water and do not form any lumps. It comes in diffrent flavor ranging from Whipped Vanilla, Chocolate Coconut Candy bar, Banana Cream Pudding, Cinnamon and Double Chocolate Fudge to name a few. I have the Whipped Vanilla, Double Chocolate Fudge and Chocolate Coconut Candy Bar: they are delicious when mixed with only water, which is usually how I drink my protein shakes. I drink 3 per day and always after a workout to help my muscles recover from my intense workouts. In future posts I will present some of my protein shake recipes with BSN Lean Dessert.

Facts of Life (to get defined abs)

Stick to the list and watch the definition happen.

• Eat six small meals per day.
• Eat lean protein and complex carbohydrates at every meal.
• lean protein can come from lean poultry, fish, egg whites, soy beans, legumes, lentils and limited nuts.
• Complex carbohydrates come from fresh fruit and vegetables and whole grains.
• Drink plenty of H2O every day- at least 3 liters or almost a gallon.
• Avoid all processed, refined and chemically charged foods.
• Avoid sugars, except for naturally occuring sugars in fruit.
• Avoid trans and saturated fats.
• Avoid sodas and juices since they contain loads of sugar, either fake or real.
• limits treats to one per week rather than an entire day.

source: Oxygen Special: Abs-Training For Women

My First Post: What I had for Breakfast...

Since Nov2007, I have embarked on a what is termed "Clean Eating". I believe it was coined by fitness extraordinaire Tosca Reno. So today for breakfast I had:

• 1/2 cup of organic oats&flax oatmeal (from Trader's Joe) that I mixed w/ 2tbsp Organic Extra Virgin cold-pressed Coconut oil + 1tbsp Organic cold-pressed Flax oil.


• Todoni's Omelet: 1/2 cup egg whites mixed with organic shredded carrot, corn, peas and green beans. For seasoning, I added 1tbsp salsa and when the omelet was done I topped it off with some reduced fat shredded mozzarella chesse.


• Green tea that I sweetened w/ 1 tsp Agave Nectar which is a natural sweetener


• 1 cup skim milk

It was yummy to my tummy!

This morning I woke up @ 4:15am to get ready to go to my Powersculpt class @ Bally's Total Fitness. The class was @ 5:30am, it is a resistance training class which works all the muscles: lower body, upper body and core. Loves it! Going back again @ 5:30pm for Boot Camp!