RFSC: Week 10 goals

Week 10 Goals

After a really bad week 9 (see below for recap), I'm planning on killing week 10.

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun: full body weights + HIIT
• Mon:  hike
• Tues:  full-body weight training + cardio
• Wed: chest and calves + HIIT
• Thur: arms and abs + cardio
• Fri:  shoulders + HIIT
• Sat:  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.  100% clean 100% of the time!!  Period!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Cutting back on the healthy fats a bit since I'm in major fat-loss mode right now.  Still taking my fish oil and flaxseed oil, cooking with coconut oil, and eating a whole egg a 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.  No new recipe this week because my focus is going to be on simple, clean grab and go foods that have worked for me in the past.

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Week 9 recap

After a pretty exciting week last week, I was so tired!  This week suffered a lot in the nutrition department and I'd say I ate out well over 6x and I can feel the difference in my body.

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest, shoulders and abs
• Thur: hammies, glutes, calves
• Fri:  back, bi's, and abs + HIIT
• Sat:  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.  Like I mentioned earlier, this past week was tough.  LOTS of meals eaten out and not the best choices when it came time to chose those meals.  Weigh-in will definitely show it this coming Wednesday.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Did good job in cutting back my healthy fat intake BUT I pretty much replaced it with unhealthy fats.  FAIL!!!
• 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.  This recipe came out great!  No pictures because I was lazy.