RFSC: Week 7 goals

Week 7 Goals

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

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 + 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 

• 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: 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.