9:30am-10:00am-- Breakfast: Daddy had eggs and toast, Lia had a protein shake and eggs, and I had a protein shake.
10:15am-11:15am--Becoming a Realist: Not all calories are made equally. Food is to nourish and heal the body, not destroy it. Stop resisting and find your area of opportunity to be healthy. Body fat is more important than BMI.
In=Out-- In: what you eat and drink. Out: RMR/BMR, activity, and exercise.
11:30am-12:15pm--Daddy and I went to Circuit Training Class, and Lia went to Foam Roller Class.
12:30pm- 1:00pm Lunch: Carrot Ginger Soup (98 calories) and chicken and polenta with roasted cauliflower and broccoli (316 calories).
1:15pm- 2:15pm -Nutrition Management: the nutritionist here does not count calories. She counts sugar. A woman should only have 6 teaspoons or less of added sugar and men should have no more than 9. A Sprite has 13 and 1/2 teaspoons of sugar. Sugar steals minerals and nutrients from our body. When you do eat added sugar, add nutrient dense foods to help restore and repair the damage.
Find ways to have healthy meals ready so that you can grab and eat. She makes mason jar salads so that when she is hungry or on the go that is her "fast food".
2:30pm-3:15pm Boot Camp: The trainer used a deck of cards to dictate our workout. We would run two laps then pick a card. Depending on the card you picked, you would have to do one of the following stations: mountain climber, push-ups, sit-ups, stairs, or squats. ,
3:30pm-4:15pm H2O Class: she did a HIIT class in the water.
4:30pm-5:15pm Cardio Interval: choose a cardio machine, then start at a base level. You will incline every 30 seconds, eight times. Once you get to the 8th incline, you hold it there for 2 minutes. Then you come down every 30 seconds until you hit your base level. You get a minute to recover then for 2 minutes you go as fast as you can. You repeat the above one more time ( the trainer referred to it as a ladder). Once you finish the "ladder" you get one minute recovery. The last minute of the workout is to put the machine to the highest resistance and go as fast as you can for one minute. It was a great workout!
5:30pm--6:15pm Dinner: Sirloin Burger with asparagus (368 calories)
Dessert: Chocolate bread pudding (101 calories).
Today was a beautiful day. Kayaking was so much fun and the scenery was breathtaking. The people that signed up for this activity were so much fun, which made it even better.
I read something earlier and it said to breathe, smile, relax, loosen your shoulders, close your eyes, and you will hear whispers of encouragement... I am so THANKFUL for those words because they replayed in my head when workouts became tough and my body wanted to give up.
After dinner I was doing laundry and met a woman named Gloria. We started chatting about a million things... Water started to fill her eyes and she said she was so scared of boot camp class, she snuck out and went to her room and cried. She was thinking about giving up and not finishing her stay. I put my arm on her shoulder because my heart felt so sad for her. I told her that I am sorry I didn't see her/ know her at that class because I would have made her stay. She was afraid of being judged because she could not do all of the activities. I reassured her that every exercise can be modified... Leaving and giving up will bring her more pain/sadness. I told her about what I read earlier about whispers of encouragement. She hugged me and told me she felt better. Tomorrow she is going to talk to the trainers about her fears.
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