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Sunday, April 1, 2012

RFSC: Week 2 goals

Week 2 Goals
Exercise Goal 
    • Sun:  lower body weight training
    • Mon:  arms and abs weight training + HIIT
    • Tues:  plyo + full-body weight training
    • Wed: shoulders weight trainig + cardio
    • Thur: chest and abs weight training + HIIT
    • Fri:  cardio
    • Sat:  plyo + full-body weight training
Nutrition Goal
  • Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.   Meals planned for the week, done.
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Avocados, almonds, walnuts, fish oil, flaxseed oil, and/or olive oil in every meal!
  • New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Have another recipe planned for the middle of the week.  I'm feeling something soupy since the weather has been kinda wet and rainy here.
  • Do a workout that you don't normally do, mix it up!  I plan to jump on the spin bike to do one of my cardio sessions.  I've only been on a spin bike once so the change will be good.

Week 1 recap and mini-challenge
Overall week one was good... killed the exercise goals but could have done better with my nutrition.  I  wasn't on my normal schedule and had last week off from work so being home/always out made it tough.  No excuses next week...

Exercise Goal
  • Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May.  Breaking down this goal by writing out exactly what I need to do each day.
    • Sun:  back, biceps, and hamstrings weight training + 5-mile hike
    • Mon:  hiking
    • Tues:  plyo + full-body weight training
    • Wed:  shoulders and abs weight training
    • Thur:  back weight training + 20 min HIIT
    • Fri:OFF DAY  =)
    • Sat:  plyo + full body weight training
Nutrition Goal
  • Clean, clean, clean!  Planned out my meals for the week and stuck to it for all my meals but a couple.  Not too bad.
  • Increase healthy fatsStocked up on avocados, salmon, a new to me cooking oil (macadamia nut oil), almond butter, flaxseed oil and coconut oil. 
  • New eats = happy tummyTried this recipe (loved it) and also got around to making another new recipe:  salsa chicken.  2 cups salsa + one chopped onion + 3 lbs. chicken, into the slow cooker and set on low for 8 hours.  That's it! 
Week 1 mini-challenge:  try a new fruit or veggie

I give you the chayote squash. Sauteed it up with some coconut oil, apples, cinnamon and stevia... yummy!!!


Weight Wars said...

Love that you've introduced healthy fats, so many people shy away from it but you need it! Good for brain power :)

Anonymous said...

Way to go Annie! You're rocking this challenge! :)

Anonymous said...

I think you are doing awesome with nutrition! Great job on the mini challenge. :)

Caron said...

The lemon garlic chicken looks so good and easy too. Bonus. :) Good luck with week two.

Kristy said...

Salsa chicken, Yum! Way to plan out your meals and stick with it. Never heard of chayote squash, but it sounds like it would be good with the apples, cinnamon and stevia. Good luck this week!

PlumPetals said...

I'm also trying to get into more 'clean eating.'
Thanks for sharing recipes :)

Maren said...

Great post!
I think you'll have a fantastic week 2 :D

Blog Wobble said...

Way to go, looks like you had a good week 1 and are all set for a fantastic week 2!

Michele said...

Looks to me like this was a great first week for you. here is to another strong finish in week 2!

blackhuff said...

Yes, it's important for us to add one new exercise activity to our workout plan each week, because one's body get used to the same things and then don't perform the way we want it.
I'm a new reader :)

Raeesa Samizdat said...

Loving healthy fats in your diet! Need to do the same! Great job, you plan so well!

Treadmill Hiker said...

Fabulous week, Annie! COngrats!

I'm glad to hear you're revved up and raving about the healthy fats, since as you saw, I'm having a hard time figuring out how much to keep in my diet. I'm not nearly as well read as you are about nutrition, so I find your posts very informative and they kickstart a lot of google searched for further info for me to balance out my diet lately. So in other words, you sharing what you do is greatly appreciated and making a difference in my progress too! Thanks for that!

(Re-thinking cutting back on my fats now.)

Jenn said...

You did great!

One of my favorite healthy fats is flaxseed. I add it to my breakfast every morning. I can really feel the difference since I've added it into my diet.

Keep on rockin'through week #2!

Shannon said...

You rock with your nutrition!!

I am going to borrow your salsa chicken recipe-that looks yummy AND easy.

I'm about to start some HIIT training this week-never done it before so we'll see. :)


El said...

you are really off to a great start!!! and i have been dying to try one of those chayotes. thanks for the recipe.

Kara Lea said...

You had an awesome week! Great job! Your chicken looks delicious!

Have another great week!

Nanette said...

Your goals are so clear and well planned! I hope that you meet all of them and have nothing but success this week!

Maria @ The Fitness Girl Kitchen said...

congrats on an awesome week! I'm so excited because I see that you are doing Jamie Eason's LiveFit program too! I started this week and love it. Any pointers you can give are highly appreciated! Keep up the great work!

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