VP Health & Fitness

Soo… I’m off!!!  Today marks Day 1 of my PN Body Transformation Challenge & it is also Week 17 - Day 114 of my Civilian Fitness Program. 

This week is looking to be CRAZY busy because as some of you know, I am working full time & will be having VBS (Vacation Bible School) at our church in the evenings.  So there go my evening workout sessions!  As always, I am in charge of the games at VBS so I will be burning some extra calories there… I’ll be sure to wear my HR monitor! 

So, in light of my crazy busy schedule this week, I’m planning to do my workouts in the AM before I go to work, and I’m happy to say that I have gotten that out the way for today!!!  HORRAY!!!!  Boy it feels sooo good to workout in the mornings! 

I’m am also going to work on making this a habit after this week is over — at least 3 AM workouts before going to work.  Today I also have my Civilian Fitness Program scheduled class and I will update as soon as that is over… for now, here I my stats for today:

•  7 hours of sleep
• Water Intake - 128 oz.

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EXERCISE
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- TT Workout: Week 1 Workout 1

Warm Up (2x)
- Prisoner Squat (12)
- Close-grip Push-up (8)
- Wall Slide (8)

Workout A
1A) DB Split Squat (3×8@15 lbs)
1B) DB Chest Press (3×6@30 lbs)

2A) DB Row w/elbow out (3×8@10)
2B) Mountain Climber (3×20)

Interval Work Out B: 16 minutes on treadmill

5 minute warm up
8 minutes of intervals (20 sec. hard - 8.5 mph/40 sec. slow- 8.5 mph)
3 minutes cool down

- Civilian Fitness Program: 25 minutes of cycling class (intervals); 35 minutes of basketball

- VBS Games : various (about 1 hour) 

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EATS
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Meal 1 (PW): 1 cup Dannon Lite & Fit Vanilla Yogurt, 1 scoop of Chocolate Whey Protein, 1/2 cup Optimum Zen Cereal, Water

Meal 2: Spinach Omelette (5 egg whites, 1 egg, 1 cup baby spinach, 1 oz. Mozzarella Cheese), 16 oz. green tea, 2 fish oil caps

Meal 3 : Chicken Salad (Greens, carrots, tomatoes)

Meal 4 : PN Kung Pao Chicken (from Gourmet Nutrition)

Meal 5 : Chocolate PB Fudge Bar (from Gourmet Nutrition)

Supplements: Fish Oil Caps, Vitamin C

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So… my commitment for the next 4 weeks (July 16 - August 12) is to go back to basics & follow the PN 10 Habits consistently. No messing with TDEE, calories, macro nutrient ratios or anything else. That’s pretty much it. I should be able to get out of this plateau that I’ve been on for the past month by following these guidelines.

My goal is a 10 lb fat loss to get me at 183 lbs by August 12, 2007. I know I can handle that!!

On another note… this weekend I also bought the following supps at Vitacost:

• 1 of Universal BCAA Stack Orange — 250 gm
• 1 of Greens Plus Wild Berry Burst High ORAC Antioxidant — 9.4 oz
• 1 of Syntrax Nectar Strawberry Kiwi — 2.09 lbs

and

• green tea from tea tech

can’t wait to try out the Strawberry Kiwi… sounds delish!!!  Yummo!

~ Vilma

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