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Monday, May 7, 2012

RFSC: Week 7 goals



Week 7 Goals
Handful of weeks left in the challenge... time to continue to be get serious!

Exercise Goal 
    • Sun:  arms and abs + HIIT
    • Mon:  OFF
    • Tues:  full-body weight training + cardio
    • Wed: chest, shoulders and abs + plyo
    • Thur: hammies, glutes, calves
    • Fri:  back, bi's, and abs + HIIT
    • Sat:  shoulders, tri's and calves + plyo
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.  With my new fitness goal, clean eating has to be a priority or else what's the point?  Nutrition makes up 80% of the equation to get us the body we want.
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Restocked fish oil capsules, chia seeds, eggs, and avocados.  Still need to get more flaxseed oil 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.  Don't have a recipe just yet, but looking for one.
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Week 6 recap
Week 6 was the worse week so far in this challenge... but instead of focusing on the bad, I'll list some of the positive things that happened this week.
Got in all my trainings.
Established a new fitness goal!!
Got back to my regular eating schedule this week.
Bought new workout clothes.
Had a great time celebrating my Dad's birthday without worrying about FOOD.


Exercise Goal 
    • Sun:  arms and abs +HIIT
    • Mon:  OFF
    • Tues:  full-body weight training + cardio
    • Wed: HIIT
    • Thur: shoulders, chest and abs
    • 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.  Didn't get around to trying this recipe.

6 comments:

Blog Wobble said...

I am so totally inspired by your new fitness goal, I think you are AH-MAZ-ING!
Have you posted examples of your clean eating on a daily basis? If not I would love to see what kind of meals you eat and things you snack on, I have very limited ideas so far.
Good luck for this week girl!

Raeesa Samizdat said...

Great split workout! Really love the healthy fats you're adding, I am going to make it a point to do similar.

Your nutrition goal is where I'm at, I want to eat similar clean things but in a different presentation.

There is only so many times one can eat oatmeal, yogurt or cottage cheese with fruit before wanting something different!

El said...

I agree!! I want to see what you are eating tooooo.

Maren said...

I also agree, I would like to see what you eat. :)

And your fitness goal is going to be SO MUCH FUN to follow!! :D

Alana Jo said...

Good luck this week.

What kind of clothes did you buy? I REALLY need new clothes.

Michele said...

Looks like week 6 was good. Avocados are perhaps one of the best foods. I love them in just bout any salad or even with sandwiches. Have a great weekend!