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Sunday, April 8, 2012

RFSC: Week 3 goals


Week 3 Goals
Exercise Goal 
    • Sun:  lower body weight training + cardio
    • Mon:  HIIT
    • Tues:  plyo + full-body weight training
    • Wed:  back weight training + cardio
    • Thur: chest and abs weight training + HIIT
    • Fri:  arms weight training + 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.   Working on the meal planning for the week.
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Refrig restocked with more avocado, flaxseed oil, fresh coconut and salmon.
  • 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.  Turkey muffins in the oven right now and chili planned for tonight.
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Week 2 recap and mini-challenge
Week 2 was TOUGH!!!  Nutrition was kinda out of control due to a bad start in week 2 and things kind of just unraveled from there.  Even though I got in all my exercise, we all know that you can't out exercise a bad diet.  Here's to making week 3 better.

Exercise Goal 

    • Sun:  OFF DAY
    • 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:  legs + 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.   Eating was a little tough this week.  Even though I planned out all my meals, I didn't stick to the plan and ate out about three times. 
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Did really good with this goal.  Started adding flaxseed oil to my daily morning shakes and I think I can totally feel the difference in my busted left knee.  It hardly bothers me anymore and I've been able to run without it flaring up.  =)
  • 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.  Got around to trying a new soup recipe but didn't take any pictures.  It was a really really fast prep of tomato sauce, diced tomatoes, beef broth and veggies I had left over in the fridge.  Topped off with chunks of cubed chicken breast and it was pretty yummy.
Mini-challenge
  • Do a workout that you don't normally do, mix it up!  Didn't get around to jumping on the spin bike like I wanted to however I tried a bunch of new weight machines at the gym.  Found some new loves! 

17 comments:

Maria said...

Your are a rockstar with all of your exercises! Keep up the awesome work!

Oh, I made some turkey muffins yesterday and my parents loved them! So much that I am making some tonight for the rest of the week because they have been eating that for lunch, dinner and breakfast this morning!

I also love the deltoids machine. Makes me feel powerful! :)

Maria
http://thefitnessgirlkitchen.blogspot.com/

Kristin said...

I love the line "you can't out exercise a bad diet", I am officially bring it :)
And I wanted to let you know that you have officially inspired me back into the world of strength training. I hope I can get even a tiny bit of the success that you get from it!

Treadmill Hiker said...

I *don't* like your line about not being able to out-exercise a bad diet, because that's always been my wish/hope/attempt/delusion.

I do, however, see that it's very likely 100% true and I have to adjust my way of thinking (and eating) if I want to reach my goals. So thanks for saying what I don't want to hear.

Caron said...

Good luck on week three. We can do this. :)

Weight Wars said...

Wow your exercise routine is brilliant! I get what you mean about the diet, it's so hard to keep both going sometimes!

PlumPetals said...

You're doing awesome! Your exercise routine is very motivating! Good luck with week 3 :)

Maren said...

I agree with Maria, you ROCK. So very much.

also, "you can't out exercise a bad diet" .. this is so true, I've tried for a long time :p

El said...

Sounds like you are really bringing it!

Nanette said...

YES! I love the work out routine. I miss having a gym for the weight training.

Nutrition is so important... since muscle repair is made of what we eat. I've been upping the omega 3's and protein... Kinda dorky, but get excited that I'm changing my chemical composition every time I do alter my eating. :)

Karla said...

jaime Eason turkey muffins??? OMG!!! Amazing :)

Claire Maria said...

It’s important to consider a number of standards that you can use as a basis in selecting the best abdominal exercise equipment to ensure that you’ll be able to discover the ideal one you can utilize for many years to come.

Michele said...

Looks like a good week! Here is to another!

Casey said...

You are inspiring!! I really like that line "you can't out-exercise a bad diet." Totally agree!
Have a great week 3!

upinthecosmos said...

Great work with all the exercises... I need to take note here, I may have found a new inspiration. Well an additional one anyway:-) I love turkey muffins, hope yours made it in your 'yummy rotation' :-)

upinthecosmos said...
This comment has been removed by the author.
Jillian said...

I'm glad that you're attempting new recipes this week. I really want to experiment more in the kitchen, hopefully I'll actually have time for that over the summer.

Alana Jo said...

Your exercise routine is inspiring. I really need to try a few new things! Best of luck to you in week 4!