Week 12 of 24 - The halfway mark - Inspiration at its best!

I'd like to introduce AMAZING Natalie!  She is the inspiration for this blog and the opportunity we all have to do something great for ourselves.

The process hasn't been easy but she is pushing through and seeing results!  The changes she is making in her habits are making obvious changes both inside and out with her.  These pictures are such a great reflection of the possible through commitment and determination.

I am so impressed and proud of, not only Natalie, but all of you who are so faithfully plugging along day after day, week after week. Completing workouts that you might not feel like doing, running when you don't even like it, thinking of the food that goes in your mouth, and most of all thinking of the others who are in this with you.

Each one of you have played a role in the success seen.  You are there for others without even knowing who they are, and that is making a huge difference!  The desire to quit is lessened when the thought that someone else is going through the same thing is there.  Your determination is an inspiration!

Natalie, you truly are an inspiration and an example of what is possible through perserverance.  The transformation your work has made is only the beginning of what is ahead!  Keep up the GREAT work and thank you for sharing yourself with us - you are AMAZING!!!!

Diet:

I keep this pretty simple so I'm not overwhelmed with prep and then I don't have to think about it during the week.  It's easy to put lunchs together and coming home to already prepared food is great!

Note - Carbs push protein to your muscles, and want muscles!  The wrong carbs will make fat and then we can't see what we're working so hard for ;-)

This is a sample of my diet and prep:

Sunday food prep:
I cook up food that can be used for breakfast, lunch, and dinner for both Charlie and I throughout the week.

2-3 pounds of chicken breasts baked or grilled.  I do use some sauces, teriyaki, barbecue, etc. but be really careful not to overuse.  It is also important that there is no high fructose corn syrup or an abundance of sugar in them.  READ the labels carefully and remember that the serving size is usually a tablespoon.  I like to cut up all kinds of veggies and bake them with the chicken.

2 pounds of ground turkey and heaps of veggies!  Cook turkey with garlic, I like a lot so add what you want then cook through.  Add the following veggies chopped really small:  Asparagus, cauliflower, brocolli, onion and cook through.  Grate 2 medium size zucchini and add that to your mixture.  Cook through then a large jar of salsa heat through and you're done ;-)

2 medium size sweet potato baked.  Once cooled, cut them in half and place in small baggies to refrig.

1 pound hamburger (extra lean) cooked with onion, garlic and italian seasoning to taste.  Add 2 jars of spaghetti sauce - read labels!  You don't want sugar and other junk in it.  You have to pay a little more but it's worth it!

Cook up one large spaghetti squash.  Once cooled shred it and place in container to refrigerate.

Monday:
Breakfast:  2 eggs cooked with about a cup of the ground turkey mix.  One of my favorite breakfasts and it has protein and carbs through heaps of veggies

Snack:
String cheese

Lunch:
Chicken breast (the size of the palm of your hand) with veggies

Snack:
Small red, orange, yellow peppers - I love these things!
String cheese

Dinner:
Large salad with more veggies and chicken.  I like either of these 2 salad dressings:  Tessemaie's lemon garlic or Opa greek yogurt dressing.

Tuesday:

Breakfast:
Oatmeal (half cup) with blueberries and cinnamon.  Keep away from the packaged oatmeals, they have too much sugar!  2 egg whites

Snack:
Handful (12) raw almonds

Lunch:
Half sweet potato with 1 cup turkey mixture.  Add some salsa and you're ready to go!

Snack:
String cheese

Dinner:
Chicken, cooked veggies and small salad

Wednesday:

Breakfast:
1/2 cup cottage cheese, 1/4 cup vanilla yogurt, I just can't handle plain yogurt but if you like it you can have a 1/2 cup.  Make sure that you get one with the lowest sugar!  1/2 cup berries - in season

Snack:
1 Suzie thin rice cakes.  I'm liking these even better than the big ones and there are fewer carbs.

Lunch:
Salad with turkey mixture and dressing

Snack:
String cheese

Dinner:
Spaghetti squash with sauce, salad, and cheesy cauliflower bread if you have time to make some ;-)

Thursday:

Same menu as Monday

Friday:

Same menu as Tuesday

Saturday:

Breakfast:
Oatmeal about an hour before your run

After run:
within a half an hour eat good carbs with protein

Lunch:
Your choice of good carbs and protein

Dinner good carbs and protein

I am a little loose on these days, not crazy, but a little more flexible

Sunday:

Breakfast:
Scrambled eggs with veggies
1 slice of killer Dave's thin sliced bread

Lunch:
Protein and good carb of your choice

Dinner:
Protein and good carbs


Workout:

Monday: 

Warm up:  5 minute easy bike, full body mobility (swing leg front to back, side to side.  then both arms up and down then side to across your body). get loose 

    Upper body, core, and cardio, stretch

        4 rounds:

           30 foot Bear crawl forward and backward

           5 minute bike, row, or eliptical - Hard but not out of breath

           25 scissor kicks

           5 minute bike, row or eliptical - Hard but not completely out of breath
           15 dips 

       Cool down on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

        2 rounds:
        25 jumping jacks
        800m run
        30 second plank, on elbows.  Be sure to keep your butt down and your stomach tight
        800m run
        20 squats
        800m run

        *Try to complete the runs without walking

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

There are many options online, or better yet, find a class to try!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    Warm-up:  5 minute bike, full body mobility

    3 mile run -
    100 core exercises of your choice
    15 minute bike

       

*. 7 stretches for runners

Friday:

Rest Day!
Focus on your diet and drink plenty of water to prepare you for the long run tomorrow

Saturday:

    Run, Stretch

    *. Because of the length of time you will be out for this it is important to carry water or an electrolyte drink along with some type of fuel (food).  You'll need to play around with this to see what works best for you.  Healthy, not chocolaty, protein bar, shock blocks, healthy, not sweety, granola bar, etc.  Think healthy!  

    Walk to warm up for 10 minutes, full body mobility

    Run 6.5 miles! You're at the halfway mark!!!!!!!!!! - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch