I'm so excited this week to be posting the next phase of our meal plan. Hopefully, we are all learning the importance of fitness and healthy nutritional choices. Personally, this is a lifestyle change and I'm willing to make a sacrifice to enhance my overall quality of life. During one of our recent classes, Wanda and I were talking about how hard it is to change your lifestyle. We both agreed that this change is hard, I asked Wanda, Is life hard? She stated yes, next asked her, have you stopped living? Wanda started smiling and said emphatically, NO!!!. After that conversation, in the middle of wind sprints, I realized that even though this change is difficult, uncomfortable, and takes planning, its well worth it and I look forward to the challenge. Do you look forward to the challenges in life that you will face not only this week, but for the rest of your life?
We have talked throughout the blog on planning, we started the meal plan several weeks ago and hopefully you have started to plan out your meals in advance. Our plan has always been to move slowly into this lifestyle change. Make sure you get your workouts in at least 3 times a week for 45 minutes. Its a great idea to do both weight/Strength training and cardio. The extreme fitness class I facilitate will ensure that you accomplish both strength and cardiovascular training in an intense 45 minute session. We work all major muscle groups and the workouts are always different and challenging.
Monday - Legs/shoulders/cardio punch and kick Heavy bags leg kicks and knees only
Tuesday - Back and Biceps / cardio Heavy Bags need gloves
Wednesday - Chest and Triceps Core /cardio Heavy Bags need gloves
Thursday - Cardio
Saturday - Total Body workout and cardio Core Heavy Bags need gloves
I'm sure you all have noticed that the workouts change daily, this week will be more changes. I'm going to use more cardio punch and kicks into the workout this week in addition to the intense cardio we already do.
Quote of the week comes from Mike Tyson: "Everyone has a plan, til they punched in the mouth"
Big Shout to Darren, I saw the Mike bio you told us about when you were home.
I'm fond of that quote because we all start off with a brilliant plan, some of us even write it down, but what happens when you face some adversity. Do you have a back up plan? What happens when things don't happen exactly how you planned them. We are not boxers and probably won't get punched in the mouth, but many of us face other obstacles that we will have to fight to overcome. Are you willing to keep fighting, can we work together to overcome these obstacles in life. If you are like me, a meal plan is a major obstacle in life, because I was so accustomed to eating what I wanted and expecting to have a healthy body, but it never came. If I didn't start this meal plan with you all, and also crank up the intensity of the workouts, I would still be looking for that healthy body. Looking is the key word, can you imagine how many people who workout consistently, or should I say go the the gym, but never get results they want. We are about results this year, and we are going to have to plan, have a back up plan and then start fighting to overcome any obstacles which might pop up on our journey to a healthy body.
Remember balance and frequency when it comes to your meal plan. It's your meal plan because we only make recommendations and you can choose what you want to do as far as your meal plan is concerned.
Remember even distribute your meal and snacks throughout the day.
Example:
Breakfast - 7:00-8:00 400 - 500 cal
Snack 9:00 - 10 100 - 200 cal
Lunch 12 - 1:00 300 - 400 cal
Snack 3:00 - 4:00 100 - 200 cal before class ( ask yourself do I already have dinner prepared)
Extreme Fitness class with T 5:45 - 6:45
Dinner 7:00 - 8:00 300 - 400 cal (Eat you already have dinner prepared) make sure you get your protein and rest. Also, what purpose would carbs serve you at night when you are about to hit the bed, they are energy producers. Do you really need energy to sleep?
By the way, its important to consume protein after those workouts, we tear the muscle down during workouts, its the protein and rest that helps with recovery and also builds that lean muscle we all want.
Try to avoid not eating all day and then going home and eating a 1200 calorie meal at night for example. If you give your body what it needs to operate throughout the day, you will see the results in your workout, on the job and in the mirror. Yes I know about those sessions in that mirror.
Also make sure you keep reading those labels and know the daily values of everything that you consume. Myfitnesspal.com is a great application to help you monitor your intake as well as daily values.
Lets get this Dinner meal poppin'
Mediterranean Tuna Salad - 165 cal (Platinum 360 Diet and Lifestyle LL Cool J)
Protein: 28 g Carbs 7g Fat 2g
1 can (5 oz) tuna in water, drained
1/2 tomato, chopped
1/2 chopped cucumber
2 tbsp chopped red onion
4 large pitted black olives, chopped
3 tbsp fresh lemon
salt and ground black pepper
mixed salad greens
Add the tomato, cucumber onion olives and lemon to tuna in a bowl. Season with salt and pepper to taste and serve over a bed of mixed greens.
Shrimp and beans on rice
4-6 oz of boiled or grilled shrimp
1/2 cup of cooked brown rice
1/2 cup of cooked black beans
Shrimp and rice stir fry (LL Cool J 360 Platinum Diet and Lifestyle)
4-6 oz of raw shrimp
med red onion sliced
1/4 cup of bean sprouts
1/4 cup of peas
1/2 cup of brown rice
Coat skillet with cooking spray, stir fry onion and sprouts, then add shrimp and peas and toss until cooked through. Enjoy over brown rice.
Baked talapia and green beans
4oz of baked talapia
1/2 cup of brown rice
1/2 cup of steamed green beans
Bunless turkey burger
6-8oz of lean ground turkey
chopped onion and bell pepper which you will add to ground turkey and season before you cook
1 slice tomato
Iceberg lettuce wrapper
1 tbsp Low fat mayo or mustard
Chicken Dinner
6oz grilled or baked chicken breast
1 medium sweet potato baked
1 cup steamed broccoli
2 cups green salad
1 1/2 tbsp balsamic vinaigrette
Shrimp or chicken quesadilla (LL Cool J 360 Platinum Diet and Nutrition)
4 oz cooked shrimp or diced chicken
1/8 cup of low fat shredded cheese
1 large whole wheat tortilla
2 tbsp of tomato salsa
I know some of us have to snack before bed. Here are a few healthy snacks, make sure you try to avoid those carbs that will just sit in your stomach during the inactive period while you are resting.
Mixed nuts 1oz
3/4 scoop of whey protein
2 large egg whites
I mentioned earlier that I'm excited about this process we are going through. The product we all hope to achieve is an overall healthy lifestyle. It's impossible to get the product without the process. I need you all to focus this week on the process. We will continue with our breakfast, snacks, lunch and now we are adding the dinner and for some an additional night time snack. Make sure you are also getting that time in the gym or home or park, JUST KEEP WORKING OUT. Keep incorporating weights/strength training as well as cardio. Remember not to destroy your hard work by putting the wrong things into you body.
Finally, as a young lad, I remember leaving Keithville and going to Moore town to get my hair cut at Jerry's Barbershop. There was a sign with a yellow background and black writing, it stated:
There are three types of people in the world
People who make things happen
People who watch things happen
People who wonder what happened
KSLA is the eyewitness news and they are out there watching, that's their job and they get paid for it. If you are watching yourself and you are unhealthy, you usually pay for it. I heard someone say them haters out there too, Watching. Do we really need more people watching? I watched my weight go up when I wasn't working out and eating right too. I always wondered what happened when my body never got to where I wanted it to be. Trust me on this one, some people will still be wondering the summer of 2012 what happened to my body and they have a membership at a gym they pay monthly. But I know the people that have decided to stand up and make a change in not only your body, but your mind and your meal will be proud to say, I made it happen, I made the change, I made a commitment, I read my labels, I balanced my diet, I pumped weights, I blasted my cardio, I kept on fighting for my body, I see the results, I'm proud of myself. T is proud of you too, and there is nothing that you can do about it.
What type of person are you?
4 comments:
that was inspiring!!! Life happened over the weekend, but I am back in the game. I totally agreed with the BLOG. I am making a conscious effort to think about what I am putting in my body and the results that I want. Let me tell you, that Greek Yogurt really packs the protien without the added carbs, sugar, or calories. There is another free website...sparkspeople.com that lets you log on and track EVERYTHING!!! My nurses are doing it in the clinic, and they like the accountability that it gives. I am going to try it out and let you guys know.
thank you for all the encouragement you keep giving us I am headed to the store to stock up on the good stuff
@ Wanda - We are continuing to work to get to that next level. The thing about LIFE is that it will continue to happen, and we are forced to change and adjust to it. I know you adjusting because you got back on track and showed up yesterday and worked hard. I'm loving the Greek Yogurt too, I usually add it to my protein shake in the morning now along with my multi vitamin and a little OJ, 1/4 banana, 2 strawberries, blackberries and water. Everything is coming together and the results are too.
@ Nore - Its great to see you are heading to that store, get that list and read those labels. This plan will be successful for you if you work it. I heard you talking about that two piece, not Popeyes either, I miss you Popeyes, but you not good for me right now. LOL. Go buy that two piece in your favorite color and print, you are going to get that body where you want it and turn heads, if you want too. Keep up the great work. Holla back
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