Monday, March 01, 2010
DAY 57 OF THE 100 DAY CHALLENGE!
Fiber - What’s the Big Deal? Part 1
Consuming foods with high amounts of fiber in them can help in keeping weight under control. Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and in sufficient quantities, fiber can help to slow the onset of hunger. To help control your weight with fiber, you should always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods that are naturally high in fiber. Also, avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars such as fruit juices. Choose “Fighter Foods” that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.
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Was a very good weekend, but I have an issue with Sundays. Since I don’t work out on Sundays, I feel like I’m losing the opportunity to get leaner. However, I also know that you need to rest so your body can improve, so . . .
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| Daily Food Plan - Date: 03-01-2010 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 4 brown eggs w/yolks | Meal 1 | Cottage Cheese x 1.5 cups | |||||
| 9:00 | X | AM | 2 cups organic spinach | 9:00 | X | AM | blueberries x 1 cup | |
| PM | 1 T V Olive Oil, 2 T Salsa | PM | asian pear | |||||
| Meal 2 | 1 lb Low Fat Cottage Cheese | Meal 2 | ||||||
| 11:00 | X | AM | 1/3 Can Chicken Breast OR | 10:15 | X | AM | ||
| PM | 1/3 Can Albacore Tuna | PM | ||||||
| Meal 3 | 1 lb Low Fat Cottage Cheese | Meal 3 | ||||||
| AM | 1/3 Can Chicken Breast OR | 11:30 | X | AM | ||||
| 1:00 | X | PM | 1/3 Can Albacore Tuna | 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 | 2:00 | 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 | 4:00 | X | PM | ||
| Meal 6 | Meal 6 | |||||||
| AM | AM | |||||||
| 7:00 | X | PM | 7:00 | X | PM | |||
| NOTES: | ||||||||
| 1/2 gallon water | ||||||||
| Trying not to eat after 6 pm! | ||||||||
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MORNING WORKOUT
Strength Training - Legs
1. Calf Press on Leg Press Machine - 3 sets of 20 reps at 360 lbs
2. Leg Extensions - 3 sets of 15 reps at 130 lbs
3. Leg Press Machine - 3 sets of 15 reps at 360 lbs
4. Rotary Calf Extensions - 3 sets of 20 reps at 250 lbs
5. Seated Leg Curls - 3 sets of 15 reps at 130 lbs
6. Seated Leg Press - 3 sets of 15 reps at 150, 170, and 190 lbs
Cardio Training - Eliptical - 30 minutes
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| Daily Goals - 03-01-2010 | ||
| 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 - legs | 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! Whenever tempted, try to remember how good it feels to hit and | |
| surpass your goals! Weekends are hard for me! Will have to be very careful! | ||
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Tags: 100 Day Challenge, Diet, Exercise, fitness, health, Lose Weight, Muscle Tone, work out