- I burned 4162 calories on 01/27. #bodybuggtweet and took 9,969 steps! details: http://www.lose-100-lbs.com #
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Archive for January, 2010
Twitter Updates for 2010-01-29
Friday, January 29th, 2010Todd’s Daily Work Out & Food Plan
Thursday, January 28th, 2010Thursday, January 28, 2010
DAY 25 OF THE 100 DAY CHALLENGE!
Actions Speak Louder Than Words
It’s interesting to me that almost every culture has an idiomatic expression that has this same meaning. When we think of role models, so often we imagine celebrities, athletes, or high-ranking officials. The fact is, we’re all examples of something. Your actions speak much louder than your words, and those around you - family, friends, co-workers - are always paying attention.
This is an especially important issue for parents as it’s well established that children model their behavior after yours and “inherit” your style of living; your good and bad habits are being passed on. How you live, how you problem solve, how you keep commitments to yourself and others, how much you support and encourage others, whether you set worthwhile goals and do what it takes to achieve your objectives - all that, and more. We all have an opportunity to be a positive example and a good role model to those around us. Through this experience, you are becoming a positive example of how to create a better life for yourself and those who depend on you. Good job!
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I can’t believe Day 25 is already here! I’m 1/4 of the way through this Challenge! I’m seeing some great results, and feel VERY hopeful that I’ll reach my goal (maybe even surpass it) by Day 100! The big thing is to not fall into complacency! Got to keep the intensity going!
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| Daily Food Plan - Date: 01-28-2010 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 4 brown eggs w/yolks | Meal 1 | Cottage Cheese - 1.5 cups | |||||
| 9:00 | X | AM | 2 cups organic spinach | 9:00 | X | AM | fish oil gels x5 | |
| PM | 1 T V Olive Oil, 2 T Salsa | PM | ||||||
| Meal 2 | 1 lb Low Fat Cottage Cheese | Meal 2 | Protein Shake | |||||
| 11:00 | X | AM | 1/3 Can Chicken Breast OR | 11:15 | X | AM | ||
| PM | 1/3 Can Albacore Tuna | PM | ||||||
| Meal 3 | 1 lb Low Fat Cottage Cheese | Meal 3 | Chicken Breast - skinless x 2 | |||||
| AM | 1/3 Can Chicken Breast OR | AM | ||||||
| 1:00 | X | PM | 1/3 Can Albacore Tuna | 12:00 | X | PM | ||
| Meal 4 | 1 lb Low Fat Cottage Cheese | Meal 4 | spinach - 3 cups | |||||
| AM | 1/3 Can Chicken Breast OR | AM | Olive Oil - 1 T | |||||
| 3:00 | X | PM | 1/3 Can Albacore Tuna | 2:00 | X | PM | Balsamic Vinegar - 2 T | |
| Meal 5 | 12 oz Chicken Breast | Meal 5 | 2 chicken breasts - skinless | |||||
| AM | 2 cups organic spinach | AM | 4 fried eggs | |||||
| 5:00 | X | PM | 1 T V Olive Oil, 2 T Salsa | 6:30 | X | PM | ||
| Meal 6 | Meal 6 | |||||||
| AM | AM | |||||||
| 7:00 | X | PM | X | PM | ||||
| NOTES: | ||||||||
| 1 gallon water | ||||||||
| Trying not to eat after 6 pm! | ||||||||
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MORNING WORKOUT
Strength Training - Chest & Triceps
1. Smith Machine Bench Press - 3 sets of 15 reps at 100, 120 and 140 lbs
2. Cable Crossovers - 3 sets of 15 reps at 20, 20, and 25 lbs
3. Cable Flies - 3 sets of 15 reps at 30 lbs
4. One-Armed Back Scratchers - 3 sets of 15 reps at 25 lbs each
5. Tricep Pushups - 3 sets of 15 reps
6. Rope Pressdowns - 3 sets of 15 reps at 30, 40, and 40 lbs
Cardio Training - Eliptical - 30 minutes
| Daily Goals - 01-28-2010 | ||
| What three things will you do between now and this time tomorrow that will help you move forward in achieving your 100 Day goals? | ||
| Plan | Actual | |
| 1 | Complete my morning workout - chest & triceps | SUCCESS |
| 2 | Try to memorize my Master Goals and Remind myself of them thru the day | SUCCESS |
| 3 | Be sure to consume all the calories I’m supposed to! No skipping meals! | TBD |
| Law of Reciprocity | ||
| What two things will you do between now and this time tomorrow to support and encourage others? | ||
| Plan | Actual | |
| 1 | Encourage my business partner to stick to her goals! | SUCCESS |
| 2 | Think through positive solutions before jumping to negative conclusions. | TBD |
| Daily Successes | ||
| What two things did you do very well today that helped you move forward in achieving your 100 Day goals? | ||
| 1 | Kept a positive attitude about the diet | |
| 2 | Maintained positive attitude towards others - even in traffic! | |
| What one thing will you do even better tomorrow to move forward in achieving your 100 Day goals? | ||
| 1 | Stay focused on the diet! Weekends are the hardest for me! | |
I burned 4162 calories on 01/2…
Thursday, January 28th, 2010I burned 4162 calories on 01/27. #bodybuggtweet and took 9,969 steps! details: http://www.lose-100-lbs.com
Twitter Updates for 2010-01-28
Thursday, January 28th, 2010- I burned 4415 calories on 01/26. #bodybuggtweet & took 10,007 steps! GREAT diet: http://www.100DaysToVictory.com #
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Todd’s Daily Work Out & Food Plan
Wednesday, January 27th, 2010Wednesday, January 27, 2010
DAY 24 OF THE 100 DAY CHALLENGE!
You Can Only Soar as High as Your Lowest Habit
Habits, like sandbags tied to a hot air balloon, can limit your ascent to a higher quality of life. Low-level habits create low-level living. High- level habits allow you to rise up and reach higher and higher. With that in mind, today you need to do a little self-analysis and consider your “lowest level” habit. Really become aware of it, and become more determined to transform that negative habit into a positive one. As you continue on, you will find that you must constantly transform your habits in order to ascend and reach higher and higher. It’s not easy, but you can do it.
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This morning I wasn’t able to go to the local gym (next to work) for my daily morning workout! I had to take my car in to the shop to get inspections and emmissions passed. That time of the year again! SO . . . will have to do a couple of workouts this evening when I head to THROWDOWNETC in Orem! The diet has been going really well. It’s so interesting, because this morning as I was getting ready for the day, I could really see that my stomach is flattening out - WHICH IS TOTALLY GREAT! I’m sure I’ll see even more results during the last two weeks of the Cutting Phase and into the Maintenance Phase! I don’t know what other people think about the daily “motivationals” that come in their email, but I really like them! They help me maintain focus! It’s been great!
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| Daily Food Plan - Date: 01-27-2010 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 4 brown eggs w/yolks | Meal 1 | Cottage Cheese - 1.5 cups | |||||
| 9:00 | X | AM | 2 cups organic spinach | 9:30 | X | AM | protein shake | |
| PM | 1 T V Olive Oil, 2 T Salsa | PM | ||||||
| Meal 2 | 1 lb Low Fat Cottage Cheese | Meal 2 | chicken breasts - skinless x2 | |||||
| 11:00 | X | AM | 1/3 Can Chicken Breast OR | AM | ||||
| PM | 1/3 Can Albacore Tuna | 12:30 | X | PM | ||||
| Meal 3 | 1 lb Low Fat Cottage Cheese | Meal 3 | Spinach - 2 cups | |||||
| AM | 1/3 Can Chicken Breast OR | AM | Olive Oil - 1 T | |||||
| 1:00 | X | PM | 1/3 Can Albacore Tuna | 2:00 | X | PM | Balsamic Vinegar - 2 T | |
| Meal 4 | 1 lb Low Fat Cottage Cheese | Meal 4 | 2 eggs scrambled | |||||
| AM | 1/3 Can Chicken Breast OR | AM | 2 T Salsa | |||||
| 3:00 | X | PM | 1/3 Can Albacore Tuna | 3:00 | X | PM | ||
| Meal 5 | 12 oz Chicken Breast | Meal 5 | 4 Eggs Fried | |||||
| AM | 2 cups organic spinach | AM | ||||||
| 5:00 | X | PM | 1 T V Olive Oil, 2 T Salsa | 9:00 | X | PM | ||
| Meal 6 | Meal 6 | |||||||
| AM | AM | |||||||
| 7:00 | X | PM | X | PM | ||||
| NOTES: | ||||||||
| 1 & 1/4 gallon water | ||||||||
| Trying not to eat after 6 pm! | ||||||||
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| Daily Goals - 01-27-2010 | ||
| What three things will you do between now and this time tomorrow that will help you move forward in achieving your 100 Day goals? | ||
| Plan | Actual | |
| 1 | Complete my morning workout - chest & triceps | UNSUCCESSFUL |
| 2 | Try to memorize my Master Goals and Remind myself of them thru the day | SUCCESS |
| 3 | Be sure to consume all the calories I’m supposed to! No skipping meals! | TBD |
| Law of Reciprocity | ||
| What two things will you do between now and this time tomorrow to support and encourage others? | ||
| Plan | Actual | |
| 1 | Encourage my business partner to stick to her goals! | SUCCESS |
| 2 | Think through positive solutions before jumping to negative conclusions. | TBD |
| Daily Successes | ||
| What two things did you do very well today that helped you move forward in achieving your 100 Day goals? | ||
| 1 | Kept a positive attitude about the diet | |
| 2 | Maintained positive attitude towards others - even in traffic! | |
| What one thing will you do even better tomorrow to move forward in achieving your 100 Day goals? | ||
| 1 | Stay focused on the diet! Weekends are the hardest for me! | |
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EVENING WORKOUT AT THROWDOWNETC
Spin Cycle - 35 minutes
Renegade Boot Camp w/ Jason Mertlich, Instructor
All I can say about last night’s boot camp is that it was brutal! Too much for me to remember all of the details. Felt really good, though! If you’ve never done one, you should come to Throwdown and do it! It’s great!
I burned 4415 calories on 01/2…
Wednesday, January 27th, 2010I burned 4415 calories on 01/26. #bodybuggtweet & took 10,007 steps! GREAT diet: http://www.100DaysToVictory.com
Twitter Updates for 2010-01-27
Wednesday, January 27th, 2010- I burned 4712 calories on 01/25. #bodybuggtweet - and took 16,525 steps! Great results with diet: http://www.100DaysToVictory.com #
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Todd’s Daily Work Out & Food Plan
Tuesday, January 26th, 2010Tuesday, January 26, 2009
DAY 23 OF THE 100 DAY CHALLENGE!
The End Is In Sight - Feel Your Urgency Pick Up!
One thing is certain - setting deadlines is perhaps the most powerful motivator there is. That’s why at The 100 Day Challenge we set a specific deadline for when we’re going to finish. Knowing exactly when you’re first measurable mile marker is going to hit allows you to harness the positive power of pressure. Moving closer and closer to your deadline, you should be noticing your level of urgency picking up. Many success stories note that their focus increased so much during their last weeks of the “Cutting Phase” and the overall 100 Day Challenge that they were often able to make as many positive changes during the final weeks as they did during the previous ones! So today, make sure you’re aware of your deadline for finishing the program. Look forward to your deadline, and allow it to give you a burst of energy as you head down the final stretch!
Challenge: Review your Master and Daily Goals. Take 10 to 15 minutes each day to meditate and contemplate your goals and how they will improve your life and the lives of those you care about.
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If you don’t recognize it, the little motivational above is from the daily email that you get when you do the 100 Day Challenge with A Fighter’s Diet. Today’s is SO true! I’ve been finding myself lately realizing that there isn’t much time left to hit my “Cutting Phase” goals, and that I really need to make sure I stay focused right up to the end of the Cutting Phase! I really do feel like I have more energy now, too. Last night when I was doing Renegade, we were doing an exercise that required your arms to be above your head quite a bit, and guess what - I could actually see my bicep! That may seem like nothing to you, but mine has been hiding under a layer of fat for awhile now, so it was good to see it again! 
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| Daily Food Plan - Date: 01-26-2010 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 4 brown eggs w/yolks | Meal 1 | Cottage Cheese - 1.5 cups | |||||
| 9:00 | X | AM | 2 cups organic spinach | 8:45 | X | AM | ||
| PM | 1 T V Olive Oil, 2 T Salsa | PM | ||||||
| Meal 2 | 1 lb Low Fat Cottage Cheese | Meal 2 | protein shake | |||||
| 11:00 | X | AM | 1/3 Can Chicken Breast OR | 9:30 | X | AM | Fish Oil Gels | |
| PM | 1/3 Can Albacore Tuna | PM | ||||||
| Meal 3 | 1 lb Low Fat Cottage Cheese | Meal 3 | ||||||
| AM | 1/3 Can Chicken Breast OR | AM | ||||||
| 1:00 | X | PM | 1/3 Can Albacore Tuna | X | PM | |||
| Meal 4 | 1 lb Low Fat Cottage Cheese | Meal 4 | ||||||
| AM | 1/3 Can Chicken Breast OR | AM | ||||||
| 3:00 | X | PM | 1/3 Can Albacore Tuna | X | PM | |||
| Meal 5 | 12 oz Chicken Breast | Meal 5 | ||||||
| AM | 2 cups organic spinach | AM | ||||||
| 5:00 | X | PM | 1 T V Olive Oil, 2 T Salsa | X | PM | |||
| Meal 6 | Meal 6 | |||||||
| AM | AM | |||||||
| 7:00 | X | PM | X | PM | ||||
| NOTES: | ||||||||
| 1/2 gallons water | ||||||||
| Trying not to eat after 6 pm! | ||||||||
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MORNING WORKOUT
Strength Training - Core
1. Chinnies - 3 sets of 20
2. Crunches - 3 sets of 20
3. Bicycle Crunches - 3 sets of 20
4. Crunches w/ Feet Elevated - 3 sets of 20
5. Leg Raises (both legs off the ground 6″): 3 sets of 20
6. Reverse Crunches - 3 sets of 20
Cardio Training - Eliptical - 30 minutes (4.15 miles and 352 calories)
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| Daily Goals - 01-26-2010 | ||
| What three things will you do between now and this time tomorrow that will help you move forward in achieving your 100 Day goals? | ||
| Plan | Actual | |
| 1 | Complete my morning workout - core | SUCCESS |
| 2 | Try to memorize my Master Goals and Remind myself of them thru the day | SUCCESS |
| 3 | Be sure to consume all the calories I’m supposed to! No skipping meals! | TBD |
| Law of Reciprocity | ||
| What two things will you do between now and this time tomorrow to support and encourage others? | ||
| Plan | Actual | |
| 1 | Encourage my business partner to stick to her goals! | SUCCESS |
| 2 | Think through positive solutions before jumping to negative conclusions. | TBD |
| Daily Successes | ||
| What two things did you do very well today that helped you move forward in achieving your 100 Day goals? | ||
| 1 | Kept a positive attitude about the diet | |
| 2 | Maintained positive attitude towards others - even in traffic! | |
| What one thing will you do even better tomorrow to move forward in achieving your 100 Day goals? | ||
| 1 | Stay focused on the diet! Weekends are the hardest for me! | |
I burned 4712 calories on 01/2…
Tuesday, January 26th, 2010I burned 4712 calories on 01/25. #bodybuggtweet - and took 16,525 steps! Great results with diet: http://www.100DaysToVictory.com
Twitter Updates for 2010-01-26
Tuesday, January 26th, 2010- I burned 3227 calories on 01/24. #bodybuggtweet & 4329 steps! - join the 100 Day Challenge: http://www.100DaysToVictory.com #
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