Dear B.D.,
What a workout this morning! I have one word for you...ouch! Every time I move, I think of you.
My eating was on target today...so far. I have taken to heart what you said this morning about the smoothies at night. I looked on the package of Greek yogurt that I had and noticed that there are 6 grams of sugar in a serving. While I know that is not a lot, combined with the fruit it can add up. I know that the goal for me is to have minimal calories from sugar and carbs after 4:00 p.m. Today, I did make a smoothie with spinach, kale, fresh blueberries, frozen peaches and Greek yogurt at about 3:45. I had finished the treat by 4:00. For dinner I will have 3 oz of chicken breast and a small salad.
It wasn't really all that hard to jump back on the bandwagon.
Being on a schedule really feels good.
I'll see you tomorrow at 5:30 in the gym.
your committed client
~a
Monday, February 7, 2011
Saturday, February 5, 2011
Because I KNOW you are going to ask...
Dear B.D.,
I have missed you terribly! It has been a long three weeks without your (torture) challenging workouts. I am truly looking forward to popping (dragging) out of bed at 4:00 a.m. Monday to meet you at the gym!
I can’t lie to you. I have not been completely faithful to my healthy eating plan and of course, I have not made it to the gym in several days. But what I can tell you is that I have jumped back on the bandwagon. Yes, ma’am!
So, let’s not waste any oxygen that I am going to need for that killer workout you have planned for me Monday by having me go over all the food that I have ingested these past three weeks. I will just tell you that I have not thrown caution completely to the wind but I have enjoyed a few of the finer foods in life. I’m not sad about it, either.
So, because I know it’s on your mind, here is my plan.
I have already cooked up enough lunches for next week. I put them in the freezer so all I have to do is grab and go. My breakfast will be the standard oatmeal with three egg whites and fruit for my morning snack. I will have 4 oz. of chicken breast, quinoa and a veggie for lunch. In the mid afternoon, I will have 2 oz. of nuts and a fruit or 2 oz. of grilled chicken and fruit. For dinner I am going to go the route of a protein smoothie. I am going to follow this dinner smoothie for 3-4 nights of the week.
The other nights I will eat fish and a big salad.
I know you are wondering what kind of smoothie I am going to make for myself. Rest assured that it will be healthy. I have several recipes with tofu, spinach, frozen mango and berries. So I will probably vary the fruit and veggie but stick with the tofu, Greek yogurt combination.
I would really like to drop about 7 pounds by my birthday at the end of March.
Cardio will be a mixture of the treadmill, the elliptical and the recumbent bike. I will shoot for 45 minutes 5 days in the week.
I know we talked about re-weighing and measuring in February but I would like to put that off until the end of March.
I am in a really good place right now. I feel much, much better than I did three weeks ago. This whole menopause thing is about to kill me (not literally, of course) but I am trying to just push through and not let it get the best of me.
I want you to know that you are the very best trainer ever…well; maybe I am just trying to suck up a little so you will not totally put me under Monday. Remember, I will still have to go to work and walking is essential for being able to do my job!
Seriously, you support and your encouragement have gotten me this far. I may not be where I want to be physically but I know I have made a lot of progress mentally and truly that is a large part of the battle. Realizing that this is a life choice, a life commitment is the most important part of living a healthy lifestyle.
Monday will come soon enough and there I will be ready, warmed up and ready to
ROCK and ROLL with my BULL DOG!
Your faithful client,
~a
I have missed you terribly! It has been a long three weeks without your (torture) challenging workouts. I am truly looking forward to popping (dragging) out of bed at 4:00 a.m. Monday to meet you at the gym!
I can’t lie to you. I have not been completely faithful to my healthy eating plan and of course, I have not made it to the gym in several days. But what I can tell you is that I have jumped back on the bandwagon. Yes, ma’am!
So, let’s not waste any oxygen that I am going to need for that killer workout you have planned for me Monday by having me go over all the food that I have ingested these past three weeks. I will just tell you that I have not thrown caution completely to the wind but I have enjoyed a few of the finer foods in life. I’m not sad about it, either.
So, because I know it’s on your mind, here is my plan.
I have already cooked up enough lunches for next week. I put them in the freezer so all I have to do is grab and go. My breakfast will be the standard oatmeal with three egg whites and fruit for my morning snack. I will have 4 oz. of chicken breast, quinoa and a veggie for lunch. In the mid afternoon, I will have 2 oz. of nuts and a fruit or 2 oz. of grilled chicken and fruit. For dinner I am going to go the route of a protein smoothie. I am going to follow this dinner smoothie for 3-4 nights of the week.
The other nights I will eat fish and a big salad.
I know you are wondering what kind of smoothie I am going to make for myself. Rest assured that it will be healthy. I have several recipes with tofu, spinach, frozen mango and berries. So I will probably vary the fruit and veggie but stick with the tofu, Greek yogurt combination.
I would really like to drop about 7 pounds by my birthday at the end of March.
Cardio will be a mixture of the treadmill, the elliptical and the recumbent bike. I will shoot for 45 minutes 5 days in the week.
I know we talked about re-weighing and measuring in February but I would like to put that off until the end of March.
I am in a really good place right now. I feel much, much better than I did three weeks ago. This whole menopause thing is about to kill me (not literally, of course) but I am trying to just push through and not let it get the best of me.
I want you to know that you are the very best trainer ever…well; maybe I am just trying to suck up a little so you will not totally put me under Monday. Remember, I will still have to go to work and walking is essential for being able to do my job!
Seriously, you support and your encouragement have gotten me this far. I may not be where I want to be physically but I know I have made a lot of progress mentally and truly that is a large part of the battle. Realizing that this is a life choice, a life commitment is the most important part of living a healthy lifestyle.
Monday will come soon enough and there I will be ready, warmed up and ready to
ROCK and ROLL with my BULL DOG!
Your faithful client,
~a
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