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fall goals

spicy and sweet chicken stew

julie's microwave pumpkin cake

enjoying those two things a lot right now. yay for fall food. šŸ™‚ warms the heart, warms the soul.

today is monday.
i love mondays.
perfect for goal setting & just getting ready to dominate the week ahead.
i set my alarm for 6 this morning and i got up ready to conquer. made my breakfast. ate it. drinking my coffee as we speak. ready to tackle some reading for school before my million things to do today.

i’ve decided that with only a few more months left of 2011 (holy crap, where the heck has the time gone?!) that i’m going to really focus on my nutrition and clean eating goals. i seem to function and work better when i eat healthy and lately i just haven’t been and it’s been effecting my mood & not giving me the energy i need for this stressful time in my life.
i’ve also decided to focus my strength training a little differently. in order to get the definition i want in my body, i am going to focus on one muscle group per day following jamie eason’s “livefit trainer” on bodybuilding.com. During phase 1, you strength train for 4 days and then rest for 3. I will obviously be doing other things besides just those workouts because I am training for a 1/2 marathon that is October 16th and I also teach 3 group fitness classes a week in which I usually have to participate with everyone else. (kinda hard to teach step aerobics if you don’t actually do the moves.)

with my eating, i will also be following jamie eason’s meal plan. i will tweak a few things & not follow it exactly, but i’d like to use it as a guide. here is her “approved food list.

some tips that i will be following:

  • Ā  eat first meal within an hour of waking (i do this anyway)
  • plan ahead. designate a food preparation day (will do this on sundays..even though i didnt have time yesterday!)
  • measure and weigh everything when possible (this will help track what i eat better)
  • eat every 3 hours (5-6x a day) (i usually do this already, but sometimes it’s hard when i have class all day)
  • drink lots of water (of course)
  • take one tbsp of flaxseed or fish oil daily
  • eat fruit in the morning or pre/post workout (limit to twice daily) <– WILL BE THE HARDEST ONE!
  • no starch after 7:00 p.m. (or 3 hours before bed) <– might also be hard, but will help with my “binge eating” i tend to do at night that makes me feel like shit the next day

this morning i kicked off the plan by having oat bran with an apple & egg whites. (her guideline for breakfast is 5 egg whites, unlimited vegetables, and 1 starch). i can’t eat vegetables this early. i just can’t. so i used my first fruit option.

no photo, but it was delish.
in the mix: 1/4 cup oat bran (1 starch serving) made with 1 cup unsweetened almond milk and sweetened with cinnamon & vanilla extract. 4 egg whites stirred in at the end and topped with 1 small chopped apple, unsweetened coconut, and 1 tbsp peanut butter
Breakfast Totals

411.9 calories
13.52g fat
468.5g sodium
49.01g carbs
10.34g fiber
30.28g protein <– WOW.
14.5g sugar (all natural)

so with this new plan & goals i may blog more often, but mostly with my progress and tracking for myself. i’m not really focused on blogging my heart out at the moment because i have a LOT going on with school and work. but i do have AMAZING news….!

i am officially an AFAA certified group fitness instructor!!!!!!!!!! šŸ™‚ so exciting, you have no idea.

this is also a major reason why i am focusing on clean eating & getting my body in more “shape.” right now i don’t feel very self confident when i teach because i feel like my participants sometimes may judge me based on how “fit” i look. & while i am not “fat” or “out of shape” looking by any means.. i do have problem areas that i’d like to work on…and i know it is 80% nutrition. and i know that i have slipped up quite a bit in that area. so here’s to feeling good about myself. šŸ™‚

tentative workout schedule for week of 9/19-9/25

monday 9/19: crossfit (i meet with a group of ladies 2x a week to do a crossfit workout!); chest & triceps
tuesday: walk 2 miles, run 3 miles, speed walk 2 miles(part of training plan); back/biceps; teach 45 minute step class
wednesday: legs/calves; teach step n’ sculpt class
thursday: teach circuit class; run 4 miles; shoulders/abs
friday: crossfit + REST
saturday: walk 2 miles, run 3 miles, speed walk 2 miles
sunday: run 9.5 miles (long run)

TO DO list for this week:

  • statistics homework; study for exam
  • clinical psychology exam thursday – study essay questions
  • study sport psych
  • readings for physical activity & health, pedometer assignment(buy pedometer), study for exam
  • go through clothes to donate on wednesday
  • train people at work for new things happening oct 3rd
  • buy bike headlight
  • clean car
  • go to bank

lots and lots to do. so little time.

better get started… NOW! šŸ™‚

  1. Charlotte
    September 19, 2011 at 11:35 am

    What is your recipe for the pumpkin cake? Looks yummy! Thanks!

  2. Charlotte
    September 19, 2011 at 11:51 am

    I am so proud that you passed your AFAA certification!! I knew you would!!!

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