9:30am-10:00am-- Lia ate the granola with almond milk, scrambled eggs with spinach and onions. Daddy ate oatmeal with scrambled eggs and spinach. I ate the protein shake.
10:15am-11:15am--Nutrient Density VS Calorie Density--Focus on getting healthy not weight. Start making healthy choices. Find ways to increase high nutrient dense foods to your meals. You should be eating every 3-4 hours. When you eat a meal, it should be 1/2 fruits and vegetables, 1/4 complex carbohydrates, and 1/4 lean protein. You need to feed your metabolism with nutrient dense foods you can increase metabolic output, which means your body will work better.
11:30am-12:15pm--Mt. Fugi: you choose a cardio machine and warm up for about 5 minutes. You set a goal for yourself; what you want to accomplish by the end. Then you choose a base line and you increase 12 times for 3 minutes each.
12:30pm-1:10pm--Lunch: egg drop soup (51 calories) and fish tacos (333 calories). I didn't eat the fish tacos because I don't like them so I ordered the hummus platter.
1:30pm-2:15pm--Lasting Change: Two things that will lead to lasting change are your why and accountability. Why are you doing this? Surround yourself with people who believe in the same healthy lifestyle.
Make small changes. Research says that people who slowly take off weight will most likely keep it off. Put your health first. You cannot take care of others, if you don't care for yourself first. Be patient with yourself. Put more value on your progress, not the number on the scale. Quit mourning what you used to be. Be the healthiest you can be at your current age. Also, moderation NOT deprivation.
2:30pm-3:15pm--Kickboxing
3:30pm-4:15pm--Strength Circuit: We warmed up for 5 minutes on a cardio machine, then went to the weights. We were at each weight for one minute.
4:30pm--5:15pm-- H20
5:30pm--6:30pm--Dinner: Beef Stew ( 398 calories) and smores for dessert (115 calories).
Today was a little tough... Maybe because it was the middle of the week and I feel a little beat up. I definitely used words of encouragement to get me through. Also, magazines and cards can be so valuable. I love reading things that put a smile on my face or push me to be better. I am constantly in search of quotes or sayings that help me stay motivated to be the healthiest version of me! Things like this are so precious to the mind, body, and soul... xoxo
