Plan to win, plan to fail, just make sure you PLAN!

SLIMMING TIP: Plan, plan plan! My hormones are out of whack this week and by default I’ve stopped caring about what I eat. Usually on Sundays I would plan out and then purchase the food I would need to make my meals and stay on track. This did not happen this week.

NB: Sometimes my tips repeat but that’s just because they’re sooooo important to drill into your psyche. Mine especially. Planning is key and I have to remember that adage: If you fail to plan, you plan to fail!

Time for the ROLL CALL

Breakfast (9:30am):

• 2 hard boiled free range eggs, 1 de-yolked
• 1 slice flourless, sprouted grain bread, toasted
• 1 TBSP peanut butter
• ½ pink grapefruit

Lunch (12:30pm @ Costco):

• 2 mini butter tarts (damn you, free samples!)
• 1 jumbo hot dog
• ½ container of French fries (shared with a friend)

Note to followers: I felt sooo gross afterward and tired for the rest of the afternoon. It was definitely delicious though but my body just wasn’t used to that crap after months of healthier eating. I’m gonna pay for that in this week’s weigh in for sure!

Dinner: (830pm)

• Take out stir fry
• 2 oz beef and chicken
• ½ cup white rice
• 3 cups of chopped vegetables (broccoli, cabbage, carrots, onions, zucchini & mushrooms)
• 1 oz firm tofu

Drinks:

• 8 glasses of water
• 3 cups of green tea (2 bags over the course of the day)
• ½ cup of diet coke (@ Costco)

EXERCISE (6 to 7am): A fun and challenging cross training workout called – Crossfit
It kicks my ass each time and I love it. Made for all fitness levels, it challenges you to get to the next level in your personal fitness. Perfect for me as my level is continuously increasing.

Happy Eating!

Don't be lazy. Add vegetables to everything

ROLL CALL:

Breakfast (9:30am):

3/4 cut steel cut oats

2 tsp each - sunflower seeds, pumpkin seeds raisins

1tsp brown sugar

1/2 protein bar

Lunch (12:30pm):

1 pesto and cream sauce stuffed chicken breast (200 cal, 6 grams of fat)

1 large garden salad (iceberg lettuce, tomatoes, red cabbage, shredded carrots, sliced cucumber)

1 tablespoon ranch dressing

Afternoon Snack #1 (3pm):

1- 35g bag Ruffles  sour cream and cheddar flavour baked chips

1 tbsp ranch dressing (for dipping. mmmm)

5 almonds

Afternoon snack #2: (7pm)

1/2 max chocolate bar

1/2 crispy crunch

Dinner (9:30pm) :

6 oz beef stuffed whole wheat pasta

1/2 cup Classico Italian sausage pasta sauce

- yes I should have added veggies but I was too lazy

DRINKS:

8 glasses of water

3 cups of green tea (1 tea bag, portable mug refilled 3 times)

1/2 cup of xxx vitamin water (I just keep sipping from the bottle in my fridge)

EXERCISE:

Warm up: 13 minutes on StairMaster @ level 12
Work out:  chest and back
2 sets of 10 full, military style push ups
2 sets of 25 - chest press @ 55lbs
2 sets of 25  - pull press @ 50lbs
2 sets of 25 - lateral pull down @ 80lbs
30 minutes - elliptical

10 minutes of ab work (basic sit ups,
Cool down/stretch

SLIMMING DOWN TIP: Add vegetables where you can! My pasta today should have included green peppers, onions, mushrooms and zucchini but I didn't bother to because I had company over and just went right for the goods. Plus my company arrived very late so I didn't start to cook till late.

Easy way to include vegetables:

• Buy them pre cut in the grocery store. This will cost you more but you'll at least use them and it will save you time.

• Add a side salad/garden salad to any meal

Wanna slim down? Get to bed early

ROLL CALL (ie Daily Food Diary)

Breakfast (930am):

1/2 cup of full fat plain yogurt

3/4 cup of sliced strawberries

1/4 cup of Terra Breads granola mix

(I also had a grapefruit to eat but I didn’t feel like eating much)

Lunch (1230pm):

(Brought a garden salad and a chicken breast to work but didn’t feel like having it so went to café @ work instead)

1 Veggie samosa

1 cup - chick pea salad (chick peas, red peppers, vinaigrette dressing, black olives)

Afternoon snack (nibbled between 3pm to 4pm):

1 cup air popped popcorn

4 Ritz type crackers, 1 Tablespoon peanut butter

Dinner (Ate 1/2 @ 530pm & the other 1/2 @ 8pm):

Grilled ham and bocconcini cheese panini on 1/2 whole wheat focaccia

With artichoke hearts, lettuce, tomato and green olives, mustard and 1 tsp of pesto mayo ( I made the sandwich lady take off any extra)

Drinks

6 cups green tea (2 tea bags over the course of the day and refill the portable mug with hot water)

8 glasses of water (still drinking a few more glasses now)

EXERCISE: None today so extra effort should have been made on the eating – Oops. Better luck tomorrow!

SLIMMING DOWN TIP: Get enough sleep!  I couldn't sleep last night and only had 4 hours of rest. I felt listless and tired all day and drank more coffee and tea than usual to perk myself up.
 Don't believe me?? Read the source article from Glamour mag or better yet - try it yourself!