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Sunday, May 13, 2012

RFSC: Week 8 goals



Week 8 Goals
Have some exciting news that may change the course of my fitness journey.  In fact, it may change my life.  But I can't talk about it just yet (sorry for the tease).

With this news, comes motivation for me to really kick things up into high gear, especially when it comes to my diet.  Fat loss needs to be my main priority for the next several weeks.  Any guesses to why that might be?!

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. Are avocados out of season?  Can't seem to find any that don't break the bank to buy ($5 for one?! SERIOUSLY?!)
  • 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.  No recipe planned yet but I have to get on track with my meal planning this week so I'm sure I'll need a recipe by Tuesday night.
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Week 7 recap
Besides failing to plan my meals this week, week 7 was pretty stellar.  Got in all my trainings despite being sick a couple of days and my lifts are really improving.  When I look at the weights I was lifting in the beginning of my 12-week program, it's amazing!

Getting excited to finish up the last couple of weeks on the program!


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.  I failed to plan so my nutrition kinda failed too.  Calories still kept in check, but they came from bad sources: Chinese food, fried egg roll, desserts, pizza, Mexican food, ice cream.  FAIL!
  • Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Going good with these.  My biggest problem is remembering to take my fish oil during lunch... breakfast and dinner I got it down, but just can't remember during the middle of the day.
  • 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.  I did try a new recipe this week and it was yummy.  Totally not healthy but it was my dad's birthday so a birthday cake cheesecake was in order.  =)  No picts, but it was totally worth the extra calories.

10 comments:

maxineyvr said...

You are getting married or going on vacation!

Michele said...

Looks like you had a great week. I would shop around for avocados. I keep finding them at about a dollar a piece. Can't wait till you go public with your news!

Caron said...

Wow, look at all that exercise checked off for the week. Good luck with week 8. :)

Treadmill Hiker said...

You're the lead torchbearer for the summer Olympics?!?!

tomadou (とまどう) said...

You're such a tease (I can't begin to guess)! Good luck this week! :D

getting better every day said...

Oh my gosh!!! This is SO exciting! I am guessing wedding bells? :)

I am with you 100% on the nutrition and exercise equation. It's so so so important.

I'm back on track around here and somehow now that you have an exciting thing coming up it makes me want to be extra careful about my diet and nutrition too.

safire said...

Good luck with your goals!!

Kristin said...

Good luck with your week 8 goals!
I can't even hazard a guess on the 'news' but I am excited to find out :)

sophia blue said...

An excellent opportunity getting started with this blog very first after which development because you really feel the power develop. You'll will notice a big difference the way the outfits usually are fitted around the midsection. Progress on the other core workout if you are ready.

PlumPetals said...

Can't wait to hear your news! :)
Good luck with your goals for week 8. You're doing awesome with your workouts!