Week 3/Day 5

I'm almost done with my 3rd week of Insanity and it's feels rewarding once I finish the work out every day, but it's never easy. Friday is always a workout day that runs in a circuit. I work the whole body (legs, arms, back, core, abs) in shorter sets. My sets for now run at 4 sets at 12x12x10x8 reps at max weight as I can handle. Today's workout is listed below:




>20 minutes deep stretching
>45 minutes of strength and resistance training. (whole body circuit)
>20 minutes of high intensity cardio. (0-.5% incline @ 7.3mph for 3 mins then 2 mins at steady jog (5.8mph) until 20 mins is reached.
>Insanity Cardio Power and Resistance.


The cardio power and resistance dvd is my least favorite. My arms are still weaker than my legs and I'm working hard at strengthening them.


Below are my meals for today:

M1:1 whole egg, 2 egg white scramble mixed with peppers and onions. 1/2 whole grain bagel thin with strawberry preserves and blackberries.
M2: (post workout): Xrated Cookies and Cream protein shake. 1 scoop of cookies and cream whey protein, 1/2 cup skim milk, 1/2 cup water and crushed ice.
M3: Mixed greens with chicken sausage, 1Tbsp sliced almonds, Laughing cow Swiss cheese wedge with dressing on side.
M4: (post Insanity): Chocolate protein shake and 1 medium sized banana.
M5: Lemon-pepper marinated skinless chicken with mixed greens, 4 cut strawberries, 1Tbsp almonds, handful of carrots, dressing on side.
M6: 2 peanut butter protein cookies.


 



Here is a photo of my dinner that I had today, since I decided to post at least 1 meal of mine every day to hopefully spark new meal ideas for everyone. :) Happy Friday!

Dinner: Lemon-pepper chicken & mixed greens

Week 3/ Day 4

Today was more focused on steady cardio and Cardio Recovery with Insanity. The Insanity program is working really well. I give it my all and even though it's only been a little over 3 weeks, it feels like I can already see some results, especially in my stomach. Thursday's workout is listed below:


Workout:
-20 minutes of quality stretching.
-40 minutes of arms, chest and back weight and resistance training
-Ran 4 miles on treadmill ranging from 0%-5% incline with speed ranging from 6-6.8mph
-Insanity Cardio Recovery



Along with my workouts for today my meals are also listed below:

-M1:3/4 cup Cherrios, 1 cup skim milk, 1/2 bananna, 3 large sliced strawberries.
-M2:(post workout): Chocolate protein shake. 1 scoop Xtreme chocolate whey protein, 1/2 cup water, 1/2 cup skim milk, crushed ice.
-M3:Mixed greens salad with cooked chicken sausage, 1Tbsp sliced almonds, handful of carrots, Laughing Cow low fat Swiss cheese wedge, dressing on side.
-M4:(post Insanity): 2/3 cup plain Greek yogurt, 1Tbsp chocolate whey protein mixed with sliced 1/2 banana, 2 sliced strawberries, 1Tbsp whole grain oats.
-M5:Chicken soft taco with cooked veggies. 2 chicken tenderloins cooked with yellow and orange bell pepper, onion, lime juice in whole grain tortilla and salsa.
-M6:Peanut butter protein cookie (recipe on previous post)

I have decided that I will post at least one meal of mine that I have consumed today to give anyone meal ideas. Below is a picture of my lunch of the mixed greens salad and cut chicken sausage:

Lunch: Chicken Sausage salad on mixed greens

Upon doing some further research about exercise & meal ideas, I've come across a very interesting article that I found useful and I'm hoping others can find useful especially if you have either hit a plateau in your fitness regime, or looking to start, these informative and simple ways can become beneficial to anyone :)

 61 Easy Ways To Lose Weight


Happy Thursday!!!!

Week 3/Day 3

Today was a mellow day versus any other typical workout day. Wednesdays are my off days from the gym, but I still continue to work on Insanity. Even though I did not hit the gym today, I still had quite a workout.
My workout is as follows:


-Insanity Pure Cardio and Cardio Abs circuit.



My meals today are below:

M1: 1 whole egg cooked over easy on whole grain toast (1), large orange.
M2: (post-Insanity): Chocolate peanut butter protein shake. 1 scoop Xtreme chocolate peanut butter whey protein, 1/2 cup water, 1/2 cup skim milk, crushed ice.
M3: Mixed greens with 1tbsp sliced almonds, cut cooked chicken sausage, handful carrots, dressing on side. 
M4: 1 sliced gala apple and 1tbsp natural peanut butter.
M5: Baked chicken breast with cooked vegetables and 1/2 cup brown rice.
M6: Peanut butter protein cookie (recipe below)


I'm still working toward my goal of consuming more water and I know I can always add more water but I've never been the type to always drink water or anything. I've had to teach myself to drink water with my meals especially in the morning with breakfast.

I got bored this evening and found a recipe I wanted to try. Here's the recipe:

1 1/2 scoops of whey protein (vanilla or chocolate, I used vanilla)
1/2 tsp of vanilla extract
1 whole egg
1 1/2 cups of natural peanut butter
1tsp of baking soda
1/2 cup of wheat flour

- Heat oven to 350 degrees.
Blend egg and then mix all ingredients together. Roll into balls and place on cookie sheet.
Bake 10-15 minutes or until golden brown. Enjoy!

Week 3--Day 2

Today my workouts were dedicated to the legs and glutes, abs along with high intensity cardio and with Insanity. I gotta say that Insanity today was felt somewhat easier which means that I am making great progress. I give it my all and today I felt accomplished. I've been also doing a better job and working on my goal of my water intake. It's been a good Tuesday.


My workouts are as follows:

-20 minutes of deep stretching focusing on the quads, hamstrings, and lower back.
-40 minutes of weight & resistance training.
EX: 4x12 sets of lunges with weights
4x12 sets squats with 35lb dumbbell.
4x12 sets squats on toes
(these are a select few of exercises I performed today)
-20 minutes of Intense Cardio on Elliptical.

-Insanity Plyometric Cardio Circuit


 

My meals are listed below:
M1: 1 whole egg, 3 egg whites scrambled mixed with yellow & orange peppers, onion with 1 tbsp salsa. 1 sliced medium nectarine.
M2: (post workout): Vanilla Creme protein shake. 1 scoop vanilla whey protein, 1/2 cup skim milk, 1/2 cup water, crushed ice.
M3: Mixed greens with turkey chunks, Laughing Cow Swiss cheese wedge, 1tbsp sliced almonds, carrots, dressing on side.
M4: (post Insanity): 2/3 cup plain Greek yogurt mixed with 1tbsp vanilla whey protein, 3 sliced strawberries, 6 blackberries, 1tbsp unsalted peanuts, 1tbsp whole grain oats.
M5: 2 chicken tenderloins marinated over night with lemon and lemon juice, pepper and rosemary, 1/2 cup brown rice, cooked vegetables.
M6: Chocolate peanut-butter protein ball. (recipe below)

I've done a better job today incorporating more veggies and less sugars.
Below is my recipe for the chocolate peanut butter protein balls-



2 scoops of chocolate whey protein
1Tsp of vanilla extract
1/2 tsp of stevia (optional)
1Tsp of baking, unsweetened cocoa powder
1/2 cup of peanut butter


-Combine all ingredients together in large bowl, I also added some water to combine easier. Roll into a small ball on wax paper or foil and place in freezer until ready to eat. I only made a few just to see if I would like them and so far, so good!! Happy Tuesday!

 

 

Week 3/Day 1

"I may not be there yet, but I’m closer than I was yesterday" -unknown


     This needs to be a new mantra of mine. Today was difficult for me mentally. Though I did do a good job physically with my workouts, my mind seemed to be keeping me down today for whatever reason. I often asked myself today, "was it good enough?" The answer is yes. By completing all my workouts successfully, I know that I prevailed.

My meal plan today is as listed below:

M1: 4 egg white scramble with diced yellow and red peppers, onions with 1tbsp of salsa and 1/2 banana.
M2: (post gym workout): Strawberry-banana protein shake. 1 scoop of strawberries and creme whey protein, 1/2 cup skim milk, 1/2 cup water, crushed ice and 1/2 banana.
M3: 2 cups of mixed greens, skinless turkey chunks, 1 wedge of the Laughing Cow Swiss cheese, 1 tbsp sliced almonds, sliced small gala apple. Dressing on side.
M4: (post-Insanity workout): Chocolate peanut butter protein shake. 1 scoop of pure chocolate whey protein, 1 tbsp of natural peanut butter, 1/2 cup water, 1/2 cup skim milk and crushed ice.
M5: 2 skinless chicken tenderloins spiced with rosemary, Italian seasonings, crushed red pepper with 2tbsp of marinara sauce, 1 1/2 cup steamed veggies.

---I was not too hungry today. I have made better efforts to drink more water since that is my current goal. I am also trying to swap out more fruits with vegetables. Fruits contain natural sugars and I believe I'm consuming too much sugar at the moment so it's time to bring on the veggies!


My Monday workout is as listed:
--10 minutes of deep stretching
--40 minutes of strength and resistance training. Today was a day for the arms and chest. I was able to add more weight this week.
--20 minutes of HIIT on treadmill @ 7.5 mph with 1.5-2.5% incline throughout.
--Insanity day 1, week 3 Fit Test:
***102 switch kicks (+10)
***45 power jacks (no change)
***116 power knees (+20)
***33 power jumps (+9)
***18 globe jumps (-4)
***20 suicide jumps (-2)
***22 push up jacks (+5)
***43/86 low plank oblique (+12)
Following Fit Test, I've also completed Cardio abs.

-Looking at my fit test results, they are quite an improvement from day 1, however, I now see that I need to personally work better toward certain moves such as my jumps and push ups.
-With my strength training, I've also changed my number of reps. With select dumbbell routines, after completing my necessary reps I'm also using the technique that allows you to work your muscles to failure. Using the same weight until it leads to muscle failure, then going again with a lesser weight.  I am already beginning to the benefits out of it.
It's time to get much needed rest and prepare for the next day. A day for legs and plyometric cardio for me tomorrow!

2nd Week of Insanity is Checked Off!

This past Friday and this weekend was crazy busy. Along with keeping up with my usual fitness routines, my husband and I have recently purchased a new house & are doing some repairs and work that gives the house our personality. Along with that weekend activity, this Sunday was our first wedding anniversary so we did some celebrating. With that being said, I did cheat when it comes to my meal choices. I don't cheat too often and when I do, I don't beat myself up about it either. I'm human. I'm not 100% perfect and I'm okay with that. Below is my Friday and Saturday fitness schedule:

Friday: 6/22: 

---20 minutes of deep stretching.
---40 minutes of weights and resistance (Fridays I do full body. Legs, glutes, chest, abs, arms)
---20 minutes of max interval training on treadmill. 2.5% incline @ 7.6mph

---Cardio and Resistance Training (Insanity)

Saturday: 6/23:  

---Insanity Pure Cardio
---Insanity Cardio Abs


**Weekends I do not do any weight training**


My meals were as follows:


Friday:
---3 Egg white scramble with yellow peppers, cilantro, onions, 1 tbsp of salsa with whole grain 1/2 toasted bagel thin with fat free cream cheese. 

---Pure chocolate whey protein shake with 1/2 cup water. 1/2 cup skim milk. crushed ice.
---Mixed greens salad with cut turkey, swiss cheese wedge (Laughing Cow), sliced gala apple, 1tbsp sliced almonds. Dressing on side.
---1 medium banana with 2tbsp natural peanut butter.
---1/2 large chicken breast with red and green peppers, parsley, onion, tomatoes and 1/2 cup of whole grain pasta.

Saturday:
---2 egg whites with onions and cilantro. 1tbsp salsa. Whole grain toast with strawberry preserves.
---(post Insanity) Cookies and Cream whey protein shake. 1 scoop cookies and cream whey, 1/2 cup water, 1/2 cup skim milk. crushed ice.
---Turkey salad with sliced gala apple, 1 tbsp sliced almonds, mixed greens. Dressing on side.
---1/2 Angus burger (no bun) with chili potato wedges, side of Ketchup. (yes, I know ketchup has sugar)
---Strawberry ice cream (2 scoops)


Sunday:
---Egg white green chili bagel thin sandwich from Einsteins Bagels.
---Oatmeal and raisin Luna Bar
---1 medium banana
---4 Red Vines licorice
---Whole grain pasta with tomato sauce and turkey sausage.
---Small slice chocolate cake.

***Looking back on my meal choices this weekend, it's not as bad as I thought. I was on the road with my husband for a night away for our anniversary. I did not pack suitable snacks even though I know I should have.  Did I make the best choices? No. But I try to remember that setbacks don't break your progress. Quitting breaks progress. I am ready to bounce back tomorrow with my meal choices and my fitness regime again. I'm happy that I've concluded my 2nd week of Insanity and look forward to week 3.


---GOAL this week: Drink more water.

6/21/12-Thurday Itinerary.

Today concluded day 11 of Insanity. Today was scheduled for Cardio Recovery per the Insanity calendar & the recovery was needed for sure. Thursday workout is as follows:


-20 mins of deep stretching
-40 mins of weight and resistance exercises. (Today was marked as a leg and glute day)
-50 mins of steady cardio. 35 mins on treadmill @ 6.4mph/ .5% incline/3.05 miles and 16 mins on Stair climber.
-Insanity Cardio Recovery (35ish minutes)
Following the gym session, I had my recovery protein shake and lunch shortly after. My meals today are as follows:

M1: 2 scrambled egg whites mixed with pepper, cilantro, onions, tomatoes with 1 tbsp of salsa, cut nectarine, 1/2 toasted whole grain bagel thin & strawberry preserves.
M2: (post workout) Chocolate protein shake. 1 scoop chocolate whey protein, 1/2 cup skim milk, 1/2 cup water. crushed ice. 
M3: 2 cups tortilla soup
M4: Sliced Gala apple with 2 tbsp of natural peanut butter
M5: Grilled chicken rice pilaf with ratatouille
M6:Chocolate protein cake.


-I've come to realize that I'm still not ingesting enough calories and it's harder than I thought. I've looked in a few sources but I should be ball parking around 1900 calories/day for my level of activity and so far I am hitting around 1500 calories. I used to eat very little and it's a big change for me even at 1500 calories but it's all a learning experience and takes time :)




I'm getting prepped for another intense day tomorrow :)
Until next time!

Wednesday = Insanity Dedication

-Today I completed my 9th day (10th day if you count rest day)  of Insanity. Though today was a day for Insanity, I did not hit the gym today. I usually take an off day from the gym either Wednesdays or Thursdays to prevent muscle fatigue. Training is good but over training is not. It is key to find some balance. :)


Day 9 of Insanity was called for Plyometric Cardio Circuit and the burn was felt for sure. I was sweating within the first 5 minutes. Even though today I was feeling more exhausted than the past few days, I always give it 100%.



My meal plan today is as follows:



M1:3 scrambled egg whites with cilantro, bell peppers and onions covered with salsa with small cut peach and left over watermelon chunks. 
M2:(post Insanity): Xrated strawberry whey protein shake with 1/2 banana, 1/2 cup water, 1/2 cup skim milk & generous amount of crushed ice.
M3:Tortilla soup with cooked veggies
M4: Greek yogurt, cut strawberries, blackberries, cinnamon, small amount of vanilla whey protein powder, 1 tbsp sliced almonds.
M5:Turkey meatloaf sandwich on 1 piece of whole grain wheat bread with cooked veggies.
M6:Chocolate peanut butter protein ice cream with 1/2 sliced banana. (recipe below)


I noticed when I was looking back at my meals for today that I did not ingest enough calories. Before it was time for my 6th and final meal, I decided to swap out my 150 cal protein cake I made for the week for homemade protein ice cream which contains more peanut butter and milk. Here is the recipe:


Chocolate peanut butter clean ice cream:
1 scoop of chocolate whey protein
4oz of skim milk
1 Tbsp of natural peanut butter
Lots of ice




*Blend all ingredients together until you get a thick consistency and top with any healthy topping. Today I was in the mood for banana. Very delish!



Back to the gym tomorrow! Cardio recovery for my Insanity workout as well!!
Until next time!

No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. — Socrates

Pure Cardio & Thensome:

Insanity: Day 8: with Workout:


-Today was a day for the arms and upper body. My Tuesday routine is as listed below:

-20 minutes of deep stretching (I've been super sore lately so I really took the time today)

-40 minutes of weight and resistance training. I lift heavy so my reps are short and sweet.
Example:
***4 sets of 8 bicep curls with dumbbells at 20lbs per side.
***3 sets of 8 lat pull downs at 75lbs
***4 sets of 12 bench dips
***4 sets of 8 sitting chest press at 40lbs

--These are just a few workouts that I've done today. Before I attempt to lift heavy, I always begin with a quick single set of 10 at a lighter weight to get my muscles going. Always prepare before diving in :)

-Following weight & resistance training, I took 20 minutes of intense cardio with the elliptical machine. I really wanted to run today but my hamstrings and calves probably wouldn't allow it. I know my limits.

Menu for food today:

M1: 1 egg over easy on whole grain toast with large orange
M2: (Post workout 1) Chocolate peanut butter whey protein shake. 1 cup  whey chocolate pb protein powder. 1/2 cup water. 1/2 cup of skim milk and crushed ice.
M3: left over meat loaf from dinner last night with small salad. dressing on side. 
M4: (post Insanity) Greek yogurt with cut strawberries, blackberries, 1 tbsp whole grain oats and 1 tbsp sliced almonds.
M5: left over meatloaf in pita pocket with steamed veggies.
M6: chocolate protein cake with peanut butter frosting. 


Today was a good day overall, a little sore on the shoulders and legs but progress is coming along just great!

Fighting Through the Pain---

Today, I began my 2nd week of Insanity along with my regular gym routine. I did some intense running for 20 minutes & to be honest, it was difficult to start Insanity after my run because I was already wiped out, however, I am dedicated & committed to my goals and completing Insanity is one of those goals :)



Today was scheduled for a day of the legs and glutes. My workout today is as follows:
-20 minutes of stretching
-40 minutes of weights and resistance
-20 minutes of HIIT on treadmill--3 minutes running at max pace I am capable of, 2 minutes of steady pace over and over until I hit 20 minutes. Max incline of 2%, with pace of 7.6 mph

I am looking to speed up my running some more but I am careful about pacing myself since I've had running injuries in the past.






Before I workout for the day, I always have my breakfast to gain fuel for what's ahead. I am always sure to wait at least 1 hour before workout to prevent quick fatigue and gain an effective burn.

My meals and routine are as follows:



M1: 1/2 Toasted whole grain bagel thin with strawberry preserves,
3 egg whites mixed with bell peppers, pepper, cilantro and 1 tbsp of salsa.
M2: (post-workout #1) Vanilla protein shake. 1 scoop vanilla whey protein powder,
1/2 cup water, 1/2 cup skim milk, crushed ice. 
M3: Mixed greens salad with cut turkey, apple slices, 1 tbsp sliced almonds, 1 wedge of Laughing Cow Swiss cheese lite (@ 35 calories/wedge). Balsamic on side-
M4: (post Insanity) 3/4 cup Greek yogurt, 1 tbsp sliced almonds, 7 blackberries, 3 cut strawberries, 1 tbsp chocolate whey protein powder and 1 tbsp whole grain oats.
M5: Homemade turkey meatloaf with cooked veggies.
M6: Peanut Butter frosted chocolate protein cake. -Recipe on previous post :)


I've successfully got back in my groove from yesterday and even though today seemed to be a tougher day than previous, I am most proud of accomplishing my fitness goals today and not allowing any defeat or fatigue get in my way! Ready for the cycle to resume tomorrow :)

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something will take it’s place. If I quit, however, it lasts forever… — Lance Armstrong

Concluding the Weekend & Looking at the Week Ahead-

Saturday•
Day 6 of Insanity: plyometric cardio circuit. I think looking ahead with my weekends, I will solely do my Insanity session unless I'm really itching for a run. I do not lift weights on weekends to give my muscles a break from lifting the week prior and to also rest up for the week ahead. My meals were as follows:

M1: 2Egg White Breakfast Burrito in whole grain tortilla with red & green peppers and salsa. Sliced Nectarine.
M2: Post Insanity: Cookies and Cream Protein Shake. ½ Cup Skim Milk, ½Cup water, crushed ice.
M3: Turkey Chef Salad, no cheese. Dressing on side.
M4: Plain Greek yogurt, with sliced strawberries, blackberries, 1tbsp almond slices, cinnamon and protein powder.
M5: Skinless Chicken Thighs (2) cooked with homemade marinara sauce & steamed veggies.
M6: Banana Mash Protein Cookie & Dark Chocolate,almond squares (3) & gummy bears.
-Yes, I'm a sucker for candy and I allow myself for a little on Saturdays :)

Sunday 6•17
Sundays are my only rest day to prep for the week ahead. So my meals today are as follow:
M1• cinnamon protein pancake and 1/2 sliced banana.
M2: protein bar
M3:Grilled Chicken Salad. No cheese. Dressing on side.
M4: Protein Bar
M5: 1Cup whole wheat pasta  & sugar free tomato sauce.
M6: sugar free Jello.


Okay, so my Sunday was not the  best day. I was in 110 temps at a marina with family for the afternoon. The heat can be exhausting but I'm not going to beat myself up over it. I'm ready to get back in the groove tomorrow :)
Sundays are my prep days too for the meals ahead of the week and a dessert. Today I made chocolate protein cupcakes with peanut butter frosted. Very Simple recipe:

-2 Scoops of your favorite
 Powder
-Water ( I used only 2/3 to get a thicker batter)

Heat the oven to 350 degrees. Mix and bake in cupcake pan for 15 minutes.
Top with Peanut or Almond Butter depending on your nutritional needs. If you like mocha, its also good to mix protein powder with coffee vs water.


-I'm prepared for the week ahead!!!

A Deeper Look into my Routine:

I hope that my first post has helped anyone who is looking to begin their own fitness journey. I have decided to share more information to gain a better depth of my journey: Below I have also posted progress photos:


While my daily routine works for me, it may not work for you. I want to point out that I have come along way from when I began over a year ago and did not begin my fitness regime the way it is today. I am 5'5 and had a starting weight was 145lbs one year ago. Today, I am at 130lbs. Though this may not sound like a huge weight loss, it is also key to remember that I have gained more muscle and I never let the scale get to me. I am looking to lose an additional 10lbs with the help of weight lifting, healthier nutrition and intense cardio. I don't enjoy sitting on a bike for 1 hour plus every day at a steady pace, instead I go for high intensity interval training (HIIT). HIIT can vary with time depending on your personal ability. My favorite is using this method on a treadmill with a 5% incline at a speed of 8.6mph for 3 minutes, then I slow down for 2 minutes and continue the cycle for 20 minutes+ for 3x a week. Daily, I workout close to 2-2.5 hours a day at 5 days a week. Though I know this is not realistic for everyone, I am always a believer that taking the smallest steps can give anyone improvement.



Additional advice I can give to any woman is to not to be afraid to lift heavy weights. You will not look "buff" since women do not have produce enough testosterone to gain such muscle mass as a man. When I see women at the gym lift 5lb dumbbells I find it crazy! How can anyone get an efficient workout with this!??!! My purse weighs more than those tiny weights!! It is key for anyone who looking to gain a toned body to not be afraid to lift heavy weights :)





I still feel I have a long way to go, but I am very proud of what I have accomplished. More progress updates to come! 

Happy Friday!

'Before' 2011

 

 

 

 

 

 

March 2012

On my journey to a better me, I have learned a lot and I continue to learn new things every day. This past Monday, I incorporated Insanity into my fitness routine and I look forward to the results.


Below is a daily routine:


-20mins of deep stretching (I always make it a priority to stretch no matter what activity)
-40mins of weight lifting exercises (with rotation of upper and lower body 4x week)
-30mins of running @ 6.5 mph (2x week) on an average of 3.25-3.50 miles
-Non running days consist of 20 mins of HIIT (I highly recommend it)

--Following these sessions at the gym, I do Insanity 6x/week.


-Some weekends I will take a short run on Saturdays depending on how I feel about my week. 




My nutrition consists of me eating 5-6x a day every 2.5/3 hours.
Here is an example of what I had today:

M1:Breakfast: 2 egg whites on 1/2 whole grain toasted bagel thin with small sliced nectarine.
M2:Snack: Post Workout: Strawberry X-Rated Protein Shake with 1/2 Banana. Made with ice, 1/2 cup skim milk and 1/2 cup of water. 
M3:Lunch: 2 cups of mixed greens with sliced apple, baby carrots, sliced turkey and 1/2 Tbsp sliced almonds.
M4:Snack: Post Insanity: Plain Greek yogurt mixed with chocolate protein powder, cut strawberries, blackberries, 1 Tbsp of whole grain oats and 1/2 Tbsp of sliced almonds.
M5:Dinner: 1/2 Skinless chicken breast seasoned with green bell pepper, lime juice, cilantro and tomatoes stuffed inside a whole grain pita with side of steamed vegetables.
M6: Homemade Banana Mash-Chocolate Chip protein cookie.


I make it a priority to incorporate protein in every single meal with items such as protein powders, egg whites and poultry.  I also try to spice up my meals for a change of pace every day but I am sure to avoid sugars, pastries, and fried foods. I don't miss the fried foods, but I have a heavy sweet tooth and have found alternatives to sweets such as my Banana Mash protein cookies. :)




Hope this is helpful! I will be continuing to post my progress weekly-