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Sunday, April 15, 2012

RFSC: Week 4 goals



Week 4 Goals
Exercise Goal 
    • Sun:  upper body weight training + cardio
    • Mon:  OFF
    • Tues:  full-body weight training + cardio
    • Wed:  arms weight training + cardio
    • Thur: chest and abs weight training + HIIT
    • Fri:  shoulders weight training + cardio
    • Sat:  legs weight training + hike
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.  Really need to tighten up on the clean eating again.  It hasn't been bad, but coming off the one-month Clean Eating Challenge I had last month, April is looking a little "processed".
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Got my usual 'cados, salmon and coconut, but sometime this week I'll need to hit the store for more flaxeseed oil and fish oil capsules.
  • 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.  Recipe for this week is a dessert... paleo style.  Coconut blueberry protein squares (original recipe found here).
_________________________________________________________

Week 3 recap and mini-challenge
Week 3 was pretty good. Got my motivation back (thanks to you guys!) so I ended the week strong.  Even with three days off from exercise, I feel good about what I did.  I had to take Thursday and Friday off, not because I wanted to but because my body really needed a break.  Over the last several weeks, my workouts have increased in intensity and my body was achey in places that shouldn't be, my energy level was pretty low, I had a hard time sleeping the last several days, I was a little more snappy then usual, and I kinda lost my motivation.  All signs that point to over-training.  So, my body got treated to two days of nothing (not even cardio), multiple dates with my foam roller, and as of today, I'm back to my normal self.  Super excited to the hit the gym tonight with Anthony.

Mini-challenge:  This week, we were supposed to visit every single participant in the RFSC, however I didn't do this challenge because if you link up to the Sunday goal post on the RFSC blog, I make it a point to read and leave a comment for EVERYONE who participated that week.

Exercise Goal 
    • Sun:  lower body weight training + cardio
    • Mon:  OFF
    • Tues:  plyo + full-body weight training
    • Wed:  back weight training + cardio
    • Thur: OFF
    • Fri:  OFF
    • Sat:  full-body weight training + cardio
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.   Meal plan was stuck to for majority of the meals, however there were two days that I had events to attend.  A five-course dinner reservation with family and a birthday buffet lunch with friends.  Back to the grind this week!
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Healthy fats were a little low this week, mostly due to not having it at every meal.  Will make it a point to increase the fats for week 4.
  • 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 turned out amazing!  Thank you, Jamie!

15 comments:

affectionforfitness said...

Yep, us girls overly excited about our fitness are prone to over training. I've done it too. It's smart to take some days off. If you hadn't, you probably would have eventually ended up injured.

:-) Marion

Mandy said...

Always smart to take a few days off when your body says it needs it. Great job!

Turkey muffins??? WOW!

Caron said...

I've been looking for new recipes to try too. Please share if you find good ones. :) Good luck with week 4 too.

PlumPetals said...

Sometimes taking a few days off from the gym are needed, especially when you've been workout out hard. You've got a great workout lined up for this upcoming week.
Good luck hitting your targets!

Treadmill Hiker said...

It's a good sign when you find it more challenging to give up a workout than to get up/out and do a workout. And it's a GREAT sign when you respect your body enough to do what it needs, despite what you think you prefer for it.

Have a great week, Annie!

Weight Wars said...

well done for listening to your body, it's really important :)

Have a fab week :)

Blog Wobble said...

Yep, over training is not a good thing. It's a fine line between working your ass off and over doing it, I admit, I am guilty of it too. Good to see you were smart about it. Here's to a great week 4.

Nanette said...

Turkey muffins? intriguing.

Good luck with the goals this week. You'll do great!

getting better every day said...

I love how you post recipes - it keeps me inspired to make new recipes.

I can't wait to see what you're going to do next on your workouts once the 12 weeks are up on your current program.

Eat clean, eat clean, eat clean. :)

Jillian said...

I love your goals, they always seem so specific and manageable! Good luck with your clean eating this week. I'll be back on Sunday to see how you did!

upinthecosmos said...

sometimes rest is well earned and i would think you were definitely in that phase where it was! I'm thinking some more specific planning may help me, it seems to be doing well for you! Yea for the turkey muffin, they look great!

upinthecosmos said...
This comment has been removed by the author.
Alana Jo said...

Is that tuna or chicken salad in the muffin tin? Looks yummy.

Congrats on getting your motivation back. Best of luck to you this week!

Claire Maria said...

Preventing weight gain is just as important as losing weight, especially if you struggle to meet the exercise guidelines for weight loss. This 30-day program shows you how to prevent weight gain with abs exercise.

Maren said...

I agree with Jillian, your goals are so concrete. I like that!

The muffins.. mmmm :D