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ARE YOU READY FOR A CHALLENGE?
In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.
This contest is open to our Cardio Core Bootcamp clients and friends.
In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.
Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.
Set a goal and follow it through!
Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!
TO BE ELIGIBLE YOU MUST:
1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use.
3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!
3. REPORT WEEKLY on this central blog or you can email me directly your updates and I'll post them as comments under the original 'goal' post.
By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.
Good luck! Feel free to send this out to your friends to support you or join you.
Cardio Core Fitness
Spring Fever 28 Day Challenge!
Spring Fever 28 Day Challenge!
In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.
This contest is open to our Cardio Core Bootcamp clients and friends.
In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.
Strength, Stamina, or Willpower. You decide!
Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.
Set a goal and follow it through!
Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!
TO BE ELIGIBLE YOU MUST:
1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use.
3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!
3. REPORT WEEKLY on this central blog or you can email me directly your updates and I'll post them as comments under the original 'goal' post.
By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.
Good luck! Feel free to send this out to your friends to support you or join you.
DAY 1 FOOD LOG (from her blog http://heathersredweightlossblog.blogspot.com/ )
ReplyDeleteBreakfast 730am
Vitamins
1 Vit D 1000 iu
1 folic acid o.4 mg (this was given to me, so I'm finishing it up so not to waste it)
1 calcium 333 mg/magnesium 167 mg/vit D 130 iu blended pill
1 London Drugs store brand multivitamin
Metamucil (orange, sugar free) 1 spoonful with about 2-3 cups water
needed because of the effect of the vitamins
2 soft boiled eggs 154 cal
1 glass bottled Starbucks mocha frappuccino 180 cal
11ish snack
20 grams cheddar 80 cal
1 piece of rye/soy bread 90 cal
85 grams carrots 35 cal
Lunch 1pm
100 grams baked chicken breast (preflavoured) 100 cal
70 grams snap peas 60 cal
20 grams cheddar 80 cal
Afternoon snack 415pm
frozen fruit juice bar 100 cal
Dinner 445 pm
1 piece bread rye/soy bread 90 cal
20 grams 80 cal
125 grams chicken breast (preflavoured) 125 cal
After workout snack 830 pm
1/2 slice rye/soy bread 45 cal
5 grams butter 35 cal
Total Calories (if my math is right) 1254 cal
Day 2 Trip to T&T supermarket for food
ReplyDeleteToday I forgot to record my weight.
On the positive side I visited T&T supermarket and bought some healthy food.
Today’s Food
Breakfast 715 am
frozen blueberries 230 grams 117 calories
1 M&M meat chicken Portobello 142 grams 160 calories
Snack 11 am
1/2 piece rye/soy bread 45 calories
Lunch 1240
pork liver 225 grams 371 calories
olive oil 30 ml 240 calories
chopped onion 100 grams 40 calories
shiitake mushrooms 125 grams 48 calories
salt pinch
Dinner 530pm
1 tomato 230 grams 54 calories
1 banana 27 calories
Cashews, salted 30 grams 170 cal
Water
Total 1272 calories
What is my diet based on?
ReplyDeleteJust so you know my diet is inspired by Jillian Michaels' Making the Cut "High Oxidizer" Diet and also the Oxygen magazine diet of Spring 2009. The idea is to eat small frequent meals, mostly protein and vegetables with a bit of whole grain carbs. Also, the idea is to limit calories according to a formula, according to height, weight, gender, activity level etc (The formula said about 1350 calories for me in Making the Cut). I plan to limit my calories from 1200-1600 per day. Restaurant days will be at the high end. Other days will be at the low end.
DAY 3 FOOD JOURNAL
ReplyDeleteBreakfast 730am
35 g cheddar
1 1/2 slices bread
2 boiled eggs
60 g rice pudding
Snack 1115 am
35 g carrots
30 g pea pods
60 g cheddar
Lunch 130 pm
aprox 1 1/2 cups white rice
aprox 1/2 cups chickpea curry (rice and curry from cafeteria)
Dinner 645pm started (at Provence Mediterranean Grill near UBC)
Tuna carpaccio with mixed green salad (had oil and lemon juice type dressing)
(raw thinly sliced tuna seasoned with lemon juice, oil)
Artic char 8oz?
fingerling potatoes 1/2 cup?
green beans 1/4 cup?
Sorbet
1 scoop peach, 1 scoop passionfruit, 1 scoop kiwi
DAY 4 OF FOOD JOURNAL
ReplyDelete130 am last night had hot lemon relief cold medicine (generic Neo Citron)
(contains sugar)
1120am weight 67 kg (147.4 lb) (before I ate)
1210 noonish 200 grams frozen blueberries 102 cal
115 pm 185 grams flavored chicken breast 185 cal
520pm dinner
1/2 chicken breast baked, 110 cal aprox
1 cup rice pudding 260 cal
8pm snack/small meal
85 g carrots 35 cal
40 g black beans, plain (weight uncooked) 135 cal
Plan to take another hot lemon drink to get to sleep easier tonight, with my cold.
It contains sugar.
DAY 5 OF FOOD JOURNAL
ReplyDeleteBreakfast 7 am
2 eggs 154 cal
1 whole wheat tortilla 160 cal
25 g cheddar 120 cal
10 g butter 70 cal
11ish snack
125 g carrots 52 cal
35 g salted cashews 198 cal
110 g rice pudding 130 cal
Lunch 130 pm
1 and 1/2 pieces of chicken breast 300 cal (baked, seasoned)
So Good Chocolate soy drink 250 ml 160 cal
1 banana 105 cal
Dinner 530 pm
185 g raspberries 97 cal
1/2 avocado 140 cal
DAY 6 OF FOOD JOURNAL
ReplyDeleteBreakfast (late)
1/2 can Baxter's Lentil & Smokey Bacon soup 119 cal
Brunch (later)
1 large brunch salad
155 grams mixed green salad
1/2 avocado
40 grams almonds
3 tablespoons Kraft roasted red pepper with parmesan salad dressing (60 cal)
Snack
1/2 can Baxter's Lentil & Smokey Bacon soup 119 cal
Dinner
1 medium hot and sour soup from Chili Pepper House (3003 Kingsway, Vancouver)
with chicken, not shrimp
Shiitake mushrooms aprox 105 grams weight uncooked, then chopped boiled and added to soup
Dessert
3/4 lb of strawberries
1 yellow mango
finished off the rice pudding about 110 grams
possibly some cashews
DAY 7 OF FOOD JOURNAL
ReplyDeleteBreakfast
1/4 lb strawberries
50 g (uncooked) plain boiled black beans 170 cal
1 whole wheat tortilla 160 cal
45 g cheddar
2 eggs
15 g butter
snack
60 g salted cashews
snack
2 bananas
120 g Cadbury Dairy Milk chocolate