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Sunday, April 29, 2012

RFSC: Week 6 Goals



Week 6 Goals
Halfway through the challenge already?!  I don't feel like I'm nearly as close to where I wanted to be when I first started the RFSC, so it's really time to focus on certain things.  #1 nutrition.  #2 workouts.  And more specifically, my HIIT workouts.  

Week 6 will be my bitch!

Exercise Goal 
    • Sun:  arms and abs +HIIT
    • Mon:  OFF
    • Tues:  full-body weight training + cardio
    • Wed: chest and abs
    • Thur: shoulders + HIIT
    • Fri:  legs
    • Sat:  back and rear delts + 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.  I know I keep saying it, but it's true... I have to get my nutrition on track.  Being that my weight is close to goal, exercise alone won't give me the body I want.  Nutrition plays 80% of the equation so I don't understand why it's so hard for me to control this part.  I just love food THAT much!
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Once again, stocked up on all the healthy fats and threw in some extras like raw/unsalted walnuts and pistachios, sunflower butter, and good-quality olives.
  • 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.  With the olives I bought as one of the new healthy fats for this week, I'm planing on trying this recipe
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Week 5 recap
Is it just me or are the weeks getting harder as they go on?  Nutrition this week... blah!  Exercise this week... blah x2!

My exercise schedule below may look pretty good because of all the crossed off days, but I didn't stick to the LiveFit schedule at all, so this week puts me behind an entire week in the program.  This sucks because this week was supposed to start the last and final phase of the program and I've been super excited to start this phase.  Ah well, one more week isn't that bad.


Exercise Goal 
    • Sun:  upper body weight training
    • Mon: HIIT
    • Tues:  full-body weight training + cardio
    • Wed:  OFF
    • Thur: skipped!!
    • Fri:  HIIT
    • Sat:  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.  This week consisted of 6 (six, SIX!) meals eaten out... that's 5 more than what I allow myself.  It's definitely time to bring in the reigns on the nutrition... again!
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. It might just be in my head, but after 5 weeks of upping my healthy fats on this challenge, I swear I can feel a difference.  My joints that used to be achy since the beginning of the year are now less inflamed and (knock on wood) haven't bothered me since.
  • 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.  Didn't get around to trying a new recipe this week.

9 comments:

Caron said...

It is definitely harder when we eat out a lot. At least it is for me. I like your goals and I hope you meet them all in week 6. :)

PlumPetals said...

I find that getting the nutritional aspect right is more of a challenge than the workouts. I don't know why it's so frustrating. This past week was bad for me too in terms of eating out ... I'm right there with you on those nutritional goals!

Good luck for week 6!

Weight Wars said...

The healthy fats probably are making a big difference, after changing my diet from low fat to allowing good fats it has made a massive difference to my joints, my mental health and general commitment to healthy.

Michele said...

One of the ways I managed eating out last week was eating something before hand. Like an apple or a smoothie that I make with yogurt. It really helped me! Have a great week!,

affectionforfitness said...

I would not be so hard on yourself for not exercising every single day. I used to do that, but later realized that 3 or 4 really excellent workouts per week worked better for me and still kept me in shape. In other words, I wasn't lifting any less or doing worse in yoga by skipping the 5th and 6th workout per week. If nothing else, I was actually *more* happy and energetic about my workouts.

:-) Marion

Mrs. Lee said...

Keep it up!! Im rooting for you!!

xx,

mrslee-flabtofab.blogspot.com

Maren said...

Eating out is a big, big challenge. Healthy fats is important too, because eating unhealthy fats is sooooo easy.

Keep up the good work!

Treadmill Hiker said...

It's harder for me to in the diet part. It's not as new and exciting now - mentally, it's shifting from an exciting health/diet/weight loss endeavor to just my new permanent eating habits, and that gives me lots of excuses to "cheat" here and there, since it's not a "diet". Maybe a teeny bit more of that diet mentality we try to avoid like the plague might be helpful. I don't know. Just a thought...

Is it horrible for me to be a little relieved that I'm not alone in my food choices struggle? It's not at all that I don't want to see you succeed or that I'm jealous when you post amazing reports. I'm psyched for you and extremely motivated by it! It's just that I see how great you're doing overall through this, and I feel like I'm not failing big time if I'm just struggling like The Amazing Shrinking Annie with some parts of it.

Have a great 6th week!! It's MAY! Time to take it up a notch, eh?

Alana Jo said...

It gets harder for me as the weeks go on too. But, we can do this! Good luck this week.