VP Health & Fitness

Week one is DONE!  Yes!

I like to rate things from 1 to 10 … I don’t know why, but I just do. 

So, if I would have to rate my nutrition & exercise for this first week of the challenge, with 1 being poor and 10 being perfect, this is how it would go down:

Exercise: 8
Nutrition: 6

Not bad, but there is room for improvement.

Things I did good this week:

1. Lifted some iron!  Finally, I got my butt into the gym and did some serious lifting.  What I just LOVE about these TT workouts is that they are quick and effective.  I was out of the weight room in less than 30 minutes.  My intervals took about 25 mins.  In an out of the gym in 1 hour!  AWESOME!
2. I’ve stopped my late night snaking.  I’ve realized that if I space my meals out correctly (about every 3-4 hours) I am not famished by the end of the day.    

Polar HR monitor tracker:

Exercise: 8 times
Total minutes: 6:11:43
Total calories burned: 5,538

I think I lost 1 lbs on the scale. Jeans and clothes are fitting better. I will have a report on inches lost next week.

Things I need to improve:

1. Getting all my workouts in!  I had my 10 yr reunion this weekend, and I had planned to do a workout on Friday.  However, things just got in the way & I was not able to make it up. 
2. Over eating.  I’m burning up a lot of calories on my basketball days.  They range between 1200 - 1600 per workout.  Yes!  Crazy, but true.  I think over indulged just a bit this past weekend eating nachos, pasta, and hot dogs.  I could have made better nutritional choices, for sure!

Lessons to be learned from this:  Sometimes things don’t turn out as planned, so we have to just learn from the experience, pick ourselves up and try again the next day.  Having a plan is KEY to success.  It’s OK to indulge sometimes but we need to have a limit and be able to work it off through exercise or eating just a bit less the next day.

Looking forward to getting back on track for week 2!

If you enjoyed this post, make sure you subscribe to my RSS feed!

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.”

~ Patti Sue Plumer, U.S. Olympian

• Monday: Original TT Workout A, Advance Intervals [COMPLETED]
• Tuesday: Basketball [COMPLETED]
• Wednesday: Original TT Workout B, Advance Intervals (Sick, moved to Saturday)
• Thursday: Basketball [COMPLETED]
• Friday: Original TT Workout A, Advance Intervals (No equipment available, did basketball & bike instead)
• Saturday: Original TT Workout B, Advance Intervals [COMPLETED]
• Sunday: Rest or any activity

If you enjoyed this post, make sure you subscribe to my RSS feed!

Monday is the first day of Fall, my favorite time of the year!  The weather is changing, the leaves are falling & football season is upon us.  Time is also flying by and we have officially 100 days left in 2008. Where are you at with your life? Would you like to end 2008 with a bang? 

I challenge you to take a look at your life today and where you want to be on Jan 1, 2009.  Wouldn’t it feel good to make a New Year’s Resolution to keep up the good habits of a healthy lifestyle rather than piling on another 100 days of poor choices?

Take a little time this evening and come up with a list of specific things you want to finish before Jan. 1st.  Print it, hang it up in front of your computer and cross off stuff in big red ink as you do them. You will feel so good about yourself and accomplish more than you would if you just keep on dreaming.

If you enjoyed this post, make sure you subscribe to my RSS feed!

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.”

~ Patti Sue Plumer, U.S. Olympian

• Monday:  Original TT Workout A, Advance Intervals [COMPLETED]
• Tuesday: Basketball COMPLETED]
• Wednesday: Original TT Workout B, Advance Intervals COMPLETED]
• Thursday: Basketball COMPLETED]
• Friday: Original TT Workout A, Advance Intervals
• Saturday: OFF - 10 Yr. Reunion
• Sunday: Rest

 NOTES:

If you enjoyed this post, make sure you subscribe to my RSS feed!

I think i’ve mentioned this more than once on this blog but it’s a quote that I truly believe in…

If you fail to plan, you plan to fail.”

So, with that being said, I thought I would post up my goals & ideas on how I plan to win the 3rd Turbulence Training Transformation Challenge.  I will break this down into 4 main points:

1. Goals
2. Exercise
3. Nutrition
4. Supplements

#1 - GOALS - these are things I would like to accomplish within the next 12 weeks.  My Exercise, Nutrition & Supplement points will outline what I will do to accomplish these goals. 

• Fit into size 8 jeans
• Get my body fat percentage as close to 25% as I can
• Do 15 or more (excellent form) regular pushups 
• Although it will NOT be my main focus, I think I can realistically lose about 20-25 lbs these next 12 weeks. I would definetly want to be at or below 180 lbs. but will not dwell on it because our bodies work in mysterious ways and I have a lot more lean muscle now. 
• Post Weekly workout schedule for the upcoming week on Sundays.
• Post Weekly updates on previous week on Mondays.

#2 - EXERCISE

• Will be following Turbulence Training Workouts 3 times a week for a total of 90 minutes per week.
• Every day I will be doing as many push ups as I can until failure
• Basketball 1-3 days per week

 #3 - NUTRITION 

• Will be sticking to good ‘ole Precision Nutrition Principles & Clean Eating from Tosca Reno’s Eat Clean Diet.
• ONLY water - no “diet” drinks
• 6 meals a day every 2-3 hours
• Shooting for 1800 on workout days, 1600 calories on non-workout days
• 90% clean meals, 10% treat meals (4 - 5 meals per week)
• Not counting macros this time around. 

#4 - SUPPLEMENTS - i’m not a huge fan of supplements.  However, I will have to agree that they help fill in gaps that whole foods miss and can get you out of last minute situations where you need a quick meal.

• Whey Protein Powder
• EAS RTD (ready to drink) shakes
• Prenatal Multivitamins (gotta start getting this body prepared for next year)
• Fish Oil Capsules
• Vitamin C
• Calcium
• Evening Primose  Oil Capsules
• L-Glutamine - Post Workout
• BCAA’s - Post Workout

~~~~~~~~~~~~~~~~~~~~~

So…. that pretty much wraps it up.  Now I don’t have an excuse to “wing it”!

If you enjoyed this post, make sure you subscribe to my RSS feed!

Mark it down.

Make a plaque, put it on your wall.

Get it tattooed on your arm.

Because…

Monday, Sept. 22nd is the day you’ll remember as being THE day when
you turned your health around.

Perhaps…

You have everything in life. Great spouse, wonderful kids, job you enjoy, comfortable house. A great life.

But you’re tired. You’re a little heavy. Can’t keep up with the kids. Falling asleep after lunch everyday at your desk. Indigestion. Can’t sleep at night. Blood pressure creeping up. Pants ain’t fitting. Bathing suit unworn for 3 seasons now. Sick and tired of looking and feeling like you do.

This is your chance to change it all.

Today is the final, absolute last chance to start your 12 full weeks of the Turbulence Training Transformation Contest.

Just imagine the difference you can make between now and Dec. 14th by doing a body transformation that will change your life, because…

=> You could get a raise, since research shows that overweight folks are discriminated against when it comes to income.

=> It will give you the confidence to meet the love of your life.

=> Losing fat has already given so many Turbulence Training users more freedom, less embarrassment, and more happiness.

And remember…

The Contest is Free.

BUT it ends 12 weeks from today…so start now!

AND…

You don’t have to spend any money.

You don’t have to “register” anywhere.

You don’t even need to post your photos on the Internet if you don’t want to…

All you need to do is…

1) Start using the Turbulence Training workouts ASAP

2) Send in your before and after photos by Dec. 14th, along with your 300-word story about how the contest changed your life.

Take a look at the details and then stop wasting time.

Get started changing your body right now. It’s never too late.

Click Here to get the proven TT exercise & diet system.

Be fit. Be Healthy. 

God Bless!

~ Vilma

If you enjoyed this post, make sure you subscribe to my RSS feed!