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Sunday, April 22, 2012

RFSC: Week 5 goals



Week 5 Goals
Exercise Goal 
    • Sun:  upper body weight training +HIIT
    • 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
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.  Like always, nutrition is my top priority but it's also the area I struggle in the most.  Groceries are done, meal planning is in the process of being finished, and no events this week except a party on Satruday (which is at a local Japanese restaurant so I can definitely choose some healthy options).
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. I've started to use a lot of coconut oil in place of my normal olive oil and I gotta say I love the switch. It adds a slight coconut-y flavor to whatever you cook.  I also picked up a can of mackerel and gonna give it a try... I've heard horror stories about eating it, but it's a super healthy fat so I want to learn to like it.
  • 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 week 5 will be a new breakfast recipe.  Haven't found one yet, but still looking through all my cookbooks for one I've never tried yet.
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Week 4 recap and mini-challenge
Week 4 was probably the best week so far in this challenge.  Everything was on point and nutrition has been kept in check this week, except for one late night of fast-food.  Fast food is never good for you, but it completely motivated me to turn on the beast-mode and kill it with exercise and nutrition this weekend.  I'm still super pumped so gonna carry over my motivation into week 5!


Exercise Goal 
    • Sun:  upper body weight training + cardio
    • Mon:  HIIT
    • Tues:  full-body weight training + cardio
    • Wed:  arms weight training
    • Thur: OFF
    • Fri:  shoulders and chest weight training + cardio
    • Sat:   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.  This week went really well!! Besides a birthday party I had this morning, it's been clean, clean clean!
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Found a new vendor at the local farmers' market and bought some coconut peanut butter!! The guy working the booth was really friendly and I suggested that he make some coconut almond butter.  I would be a customer for life if he did!
  • 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 was a dessert... paleo style.  Coconut blueberry protein squares (original recipe found here).  SUPER yummy and has become a recipe in my dessert rotation.


14 comments:

Miles In Murray said...

You had a great week!!! Keep it up.

Weight Wars said...

Sounds a fabulous week! Well done and have a fab half way week!

Maren said...

A really great week on your end, you are a rock star!

Jenn said...

Awesome job this week!! You are killing it!!

Dina said...

Those look great! I may have to try them out sometime. Looks like you had a great week, keep it up for next week!

Alana Jo said...

Congrats on a successful week!

Shannon said...

You did great! ME-not so much! But this is a new week! :)

Shannon
http://www.everystepcounts365.wordpress.com

Kris said...

You've had a terrific week - very on point! Keep it up!

Caron said...

I love your goals and the fact that you are making them too. Have a great week 5! :)

PlumPetals said...

I've never tried cooking with coconut oil - may give that a go. Have a great week! :)

Treadmill Hiker said...

You just gave me my 1st recipe for the week. (Goal is to try 2 new healthy ones, and I am really into this one!)

Thanks!! New flour subs to try too, which is right up my alley. Perfect!

Have I mentioned how great it is knowing you? :)

Treadmill Hiker said...

You just gave me my 1st recipe for the week. (Goal is to try 2 new healthy ones, and I am really into this one!)

Thanks!! New flour subs to try too, which is right up my alley. Perfect!

Have I mentioned how great it is knowing you? :)

tomadou (とまどう) said...

I don't know about canned, but grilled Mackerel are usually nice (but strong) tasting fish -- and because of the oil get nice and crispy!

The work that you do each week is inspiring! Keep up the good work! :D

Angela Pea said...

New breakfast = scrambled eggs with spinach and tomatoes. Yum!!