Hey everyone! I have been on the fitness program for six weeks and the results have been better than I ever expected. I have lost twelve pounds and feel rejuvenated.
I never thought I would being saying "my size 12 jeans are TOO BIG to wear." I am very excited to to treat myself to some new clothes for the new me. I look in the mirror with pride and not disgust. Working out at the gym has really improved my physique and stamina. I haven't just lost weight, but have started developing distinct muscle tone, from my shoulders down to my calves. The level of energy I have is great. After a long exhausting day at work I still have enough gusto to enjoy the evening with my family. The results are very rewarding and make me want to challenge myself to work harder at the gym and stick to the diet religiously.
The best part of all--I am happy and proud of myself. Isn't that what life is all about?
My favorite meal is the second one of the day, and I appreciate that there are many ways to prepare it. Sometimes I put the meat or fish in my salad, and sometimes I make stir fry vegetables with the rice and meat. There are many options so I never get tired of the same old thing.
I really don't have a favorite exercise or work out right now because I am enjoying all of it so far. I am just so happy that I feel great and am getting results!
Second Meal of the Day - My Favorite
a. Egg whites — 3
b. Vegetables — 1 to 2 cups (either mixed variety or salad – some dark green leafy veggies such as spinach in the mix and cruciferous vegetables such as broccoli, cauliflower or cabbage.)
c. Sweet potatoes or brown rice or quinoa — 90 grams or 3 ounces weight after cooking.
d. White fish or tuna in water or grass-fed beef — 75 grams or 2 ½ ounces.
Sample upper and lower body workout:
Bent over row (straight bar or dumbbells)
Bent over lateral raises with dumbbells
Shoulder presses (with dumbbells or machine)
Incline dumbbell or straight bar chest press
Abdominal crunch machine
Smith machine squat
Standing low pulley abductor pull (stand sideways at the cable machine – pull weighted leg away from your body)
Standing low pulley adductor pull (stand sideways at the cable machine – pull weighted leg toward your body)