Plan! Plan! Plan!

Phew - have really stuck to my nutrition today! woohoo! I even did my cardio 7am - 20 min jog / 20 min cross-trainer! I think it really helped me to stay on track - dont want to be getting up that early to exercise for no reason... Wanted to do another cardio session this afternoon - but its already 5pm and I'm going out for dinner. Already know what I will have - steamed salmon portion with veggies. So for the next 4 weeks of my program - I will have '2 menus' - weights/cardio days. I will also have 1 free meal a week.

CARDIO DAY
Meal 1:
-1/3 cup oats with 30g protein powder
-1 plunger coffee with 2tbs skinny soy milk
Meal 2:
-1/3 cup oats with 30g protein powder
Meal 3:
-120g grilled chicken with veggies/salad
-1 plunger coffee with 2tbs skinny soy milk
-1 tsp organic peanut butter
Meal 4:
-5 egg white scramble
Meal 5:
-150g protein (lamb/chicken/fish)with veggies/salad & dash low carb dressing
-1tsp organic peanut butter
If hungry:
-30g protein shake with water


TRAINING DAY
Meal 1:
-1/3 cup oats with 30g protein powder
-1 plunger coffee with 2tbs skinny soy milk
Meal 2:
-1/2 cup oats with 30g protein powder
Meal 3:
-120g grilled chicken with veggies/salad
-100g sweet potato & dash low carb dressing
-1 plunger coffee with 2tbs skinny soy milk
Meal 4:
-5 egg white scramble
Meal 5:
-150g protein (lamb/chicken/fish)with veggies/salad & dash low carb dressing
After training:
- 30g protein shake with water
Supplements:
-VP2 Protein Powder (for after weights)
-Designer Whey Protein (for day use)
-L-Glutamin (1tsp morning/night & after weights)
-Multivitamin

Other:
- Try to eat organic / wholefoods whenever possible
- Avoid dairy (milk/cottage cheese)
- Eat raw foods whenever possible
- Drink dandelion & green tea throughout the day
- lemon with hot water first thing in the morning

Remember to pass on the cake!

Man am I feeling DOM all over from yesterdays session! Its like I have never exercised before! - a trainer at the gym told me not to worry as 'muscle has memory'. My muscles had better remember how to tone up!!!

Did a great weight session this morning - I love my latest program - 2 days training / 1 day cardio. Also did a 30 min jog on the treadmill / 15 min on cross trainer this afternoon. Will be doing cardio as much as possible to burn those calories & reduce my body fat. My body did feel really heavy again during the run. DOMS dont help!!

OK day nutrition wise. Started off great - but then mum brought over a chocolate/honey cake fresh from the oven!! - aaahhhgr!! Not to worry - I told her it would be best if she cooked cakes on a day when I had a 'free' meal...!!!

Week 1: Back into the swing of things...

Well - today is the first day of my 13 weeks - which is the time until christmas - the time when I will be 14% body fat!

Woke up feeling good - have finally rid my body of the flu and jet-lag!
Had a good day of nutrition - was so busy at work didnt have time to think about 'bad snacking.'

Also did a weights session which felt great but I had to go back to 5kg for my DB Shoulder Press - couldnt believe I finished on 15kg in my last program! Cant wait to get back to that weight again! Also did a jog this afternoon for 45min. Felt good - but 'heavy' in the legs...must be all that greek yoghurt I ate when on holiday...!!

Back in Town

Am back from my amazing holiday!

I have returned feeling motivated and am ready for a big few months until christmas - both in my work & fitness! I did so much relaxing and 'reflecting' while I was overseas and even though I was gone for just over 2 weeks - it actually felt like 2 months! I really took in as much sunshine as possible!!

In this time I had the chance to really refine my personal goals.

Firstly, I really came to understand that Sue's program is now 'a way of life' for me. Yes I did enjoy eating all the amazing food while away (...it was great eating croissants & nutella for breakfast!) but I also craved my 5 meals a day with fresh veggies/protein - combined with my weights & cardio sessions. This way of living is more than a 12 week program - its how I want to be forever!!

I DESERVE TO BE SUPER-FIT AND HEALTHY!!

Over the coming months my goal is to reach 14% body fat.
I will achieve this goal by christmas! So I have 13 WEEKS TO GO!!
I will also maintain this level of body fat. This is how my body will stay!

...so I am very excited!

Read a great thing...
'Think /Act/ Do like your goal! Install the midset of your goal!
If you want to get something in order to feel a certain way, feeling
that way now will be the fastest way to get it!'

So I need to say: I am so happy that I AM 14% body fat!

...feeling pretty good about myself already! haha!