Day 3 - Cardio & Abs Day
I've been on the JNL Fitness Model plan for a few days now. I find it easier to follow than the paleo diet because you are allow more option. What I'm finding challenging is making sure I eat all the time, especially the snacks and a big breakfast. I am not use to eating a big breakfast, I usually just drink a protein shake. Now when I wake up I drink a smaller protein shake and eat breakfast when I get to work. Which is backwards.... I should be eating my big breakfast at home and then the protein shake later on. That's something I need to work on. I missed my workout on Monday, I was busy with other things and forgot to do it. I was going to do the workouts in addition to my legs workout yesterday but man, I was spent after my legs workout!! My legs and buttock are sore today. Great workout.
Today is Cardio & Abs Day. JNL says that endless amounts of cardio will get you no where. The foundation of your training should be weight training. Endless cardio will help you become a 'skinny fat person'.
'Fitness Model' cardio - do NOT exceed your target heart rate of 75%. If your heart rate is higher than that, you start burning muscle mass and not fat. I didn't realize this. I do check my heart rate on the machines but I just know when my heart rate is high or low...not really what the heart rate means. Stay in your fat burning zone which is between 65% to 75% of your target heart rate.
Don't make running the foundation of your cardio. Try other forms of low-impact cardio like the elliptical (my favorite), stair master or nordic track. Do in between 25 to 45 minutes.
Day 5
I don't think my body is used to working out anymore! My whole body is sore. After chest & biceps day yesterday, I could barely lift my arms up higher than my chest. haha. This type of sore kinda feels good though. I needed to get my butt off the couch and get motivated. I like JNL's schedule. It keeps me on track and this way I know I'm getting a full body workout each week. I am definately sleeping better than I was before and overall I'm feeling pretty good. I'm still not 100% on the diet. I'm not eating bad foods but I don't think I'm eating enough of what JNL has on her food plan or often enough. Breakfast is still a challenge.
I'm amped about getting in shape for my trip to Florida in September.
I looked into what my fat burning zone would be over the past few days. I found two apps for the iphone that really helped! Free Heart Rate and Target heart rate calculator.
My resting heart rate is about 64 BPM. I measured this using the Free Heart Rate app, while I was still laying in bed this morning.
My max heart rate is about 180 BPM. I used a new formula that I found on Popsugar Fitness that they said was more accurate.
206 - (88% of your age) = 179.6 BPM
So my fat burning zone is 145 BPM to 151 BPM.
Day 10
I've made it to day 10 although my diet and exercise were put to the back burner this past weekend after some heart ache. With time, things will get easier. I'm a strong person. I believe in what they say "If you love something, let it go. If it comes back, it was meant to be. If it doesn't, it was never yours and it's not meant to be." Letting go is really hard but I've found that exercising really lifts my mood.
I started working out again on Monday - Shoulders and triceps. My triceps are killing me right now. I probably could have used a heavier weight for shoulders.
Tuesday - Legs. I went to the gym around 8p thinking it wouldn't be so crowded. BIG mistake!! It was more crowded than it is at 6pm. WTH. I got in my cardio warm-up and some abducter, adducters....but the all the leg machines that I like to use had swarms of people around them. Oh, and boo.....I hurt my right groin muscle doing the adducter machine....maybe too much weight. :( HURT. So I left and headed to another gym. Gym #2 was WAY better. Got all my leg workouts in although I wasn't 100% since my groin muscle was hurting. Pushed through anyway and it's not hurting so bad today. Like I said, I'm on a mission!!
PS - I've lost 3.5 lbs so far. :)
Showing posts with label Jennifer Nicole Lee. Show all posts
Showing posts with label Jennifer Nicole Lee. Show all posts
Wednesday, June 26, 2013
Tuesday, June 18, 2013
On a Mission: JNL Fitness Model Challenge. Day 1.
On a Mission: Day 1, June 17th, 2013.
After some diliberating between a paleo challenge or following JNL's fitness model book, I decided to go along with JNL. Chivo is on a paleo challenge right now and he's doing great. Sticking to his plan, I don't think he's cheated at all!
After some diliberating between a paleo challenge or following JNL's fitness model book, I decided to go along with JNL. Chivo is on a paleo challenge right now and he's doing great. Sticking to his plan, I don't think he's cheated at all!
Today is Day 1. I knew that would be starting this challenge so I went a little nuts this weekend to get it out of my system.
To hold myself accountable, I’m logging my weight, my measurements, what I eat, my exercise, and how much I sleep in my ‘UP by Jawbone’ app on my phone and at the end of each week, my boyfriend is going to check out my log and give me comments about it. I hope he’s not too harsh!
I weighed myself this morning so I know my starting weight, which I’m embarrassed to post, but I’ve logged it in my app. I’ll post it after my mission is complete. I need to take my measurements tonight or tomorrow morning. I can’t go just on weight loss since muscle weighs more than fat.
DIET:
Breakfast: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.) = JNL Fitness Model Food Plan Formula
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Lunch: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Dinner: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control)
It sounds like a lot of food but I’m going to follow her plan.
EXERCISE: To get a better description of the exercises, you should buy her book, JNL Fitness Model Book. FYI: I loved the book, it was very inspirational and LOTS of information.
JNL’s Fusion Method
MONDAY: Shoulder & Triceps
TUESDAY: Legs
WEDNESDAY: Cardio & Abs
THURSDAY: Chest & Biceps
FRIDAY: Back
SATURDAY: Cardio & Abs
SUNDAY: Rest Day
Today’s LOG:
Breakfast: EAS AdvantEdge Cafe Caramel Nutrition Shake
I’m not use to eating like a queen for breakfast. I usually just drink a Core Power shake. This new diet will take some getting use to. I gotta think of some breakfasts that I can take to work or quickly make at home. I may use some of the My Fit Food breakfast for ideas or pick up a few for the week.
Snack: Cottage Cheese & Pineapple, 33.6 oz Smart Water with Crystal Light
Lunch: Panda Express - Panda Bowl with String Bean Chicken & Brown Rice (didn’t finish all the rice), forturne cookie and a passion tea with 1 sweet n low.
Snack: String Cheese & Banana. Is it weird that sometimes the texture of a banana grosses me out?
Dinner: Southwest Salad - Chicken, 1 TBS cheese, corn, lettuce and 2 TBS dressing. Water.
Snack: Pineapple, & some Almond Bites. Almond Bites is an ice cream made from almond milk, and covered in chocolate - kinda like Nibs. They were good but probably not good for my plan.
Exercise: Nada. :/ I will have to make it up today when I do legs.
So today, wasn’t great, but wasn’t too bad. I gotta make sure to exercise!, eat good snacks, eat more like a queen at breakfast and a protein shake before bed. If I blend the protein shake with ice in the blender, it will feel more like dessert.
To hold myself accountable, I’m logging my weight, my measurements, what I eat, my exercise, and how much I sleep in my ‘UP by Jawbone’ app on my phone and at the end of each week, my boyfriend is going to check out my log and give me comments about it. I hope he’s not too harsh!
I weighed myself this morning so I know my starting weight, which I’m embarrassed to post, but I’ve logged it in my app. I’ll post it after my mission is complete. I need to take my measurements tonight or tomorrow morning. I can’t go just on weight loss since muscle weighs more than fat.
DIET:
Breakfast: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.) = JNL Fitness Model Food Plan Formula
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Lunch: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie) + whole grain carb (1/2 c.)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control), mini protein bar, or a mini-meal
Dinner: Lean source of protein + cup of fibrous carb (1/2 c. if fruit, 1 c. if veggie)
Snack: Protein shake (BSN lean dessert or EAS advantage edge carb control)
It sounds like a lot of food but I’m going to follow her plan.
EXERCISE: To get a better description of the exercises, you should buy her book, JNL Fitness Model Book. FYI: I loved the book, it was very inspirational and LOTS of information.
JNL’s Fusion Method
MONDAY: Shoulder & Triceps
TUESDAY: Legs
WEDNESDAY: Cardio & Abs
THURSDAY: Chest & Biceps
FRIDAY: Back
SATURDAY: Cardio & Abs
SUNDAY: Rest Day
Today’s LOG:
Breakfast: EAS AdvantEdge Cafe Caramel Nutrition Shake
I’m not use to eating like a queen for breakfast. I usually just drink a Core Power shake. This new diet will take some getting use to. I gotta think of some breakfasts that I can take to work or quickly make at home. I may use some of the My Fit Food breakfast for ideas or pick up a few for the week.
Snack: Cottage Cheese & Pineapple, 33.6 oz Smart Water with Crystal Light
Lunch: Panda Express - Panda Bowl with String Bean Chicken & Brown Rice (didn’t finish all the rice), forturne cookie and a passion tea with 1 sweet n low.
Snack: String Cheese & Banana. Is it weird that sometimes the texture of a banana grosses me out?
Dinner: Southwest Salad - Chicken, 1 TBS cheese, corn, lettuce and 2 TBS dressing. Water.
Snack: Pineapple, & some Almond Bites. Almond Bites is an ice cream made from almond milk, and covered in chocolate - kinda like Nibs. They were good but probably not good for my plan.
Exercise: Nada. :/ I will have to make it up today when I do legs.
So today, wasn’t great, but wasn’t too bad. I gotta make sure to exercise!, eat good snacks, eat more like a queen at breakfast and a protein shake before bed. If I blend the protein shake with ice in the blender, it will feel more like dessert.
Wednesday, September 12, 2012
'On a Mission' Challenge - Starting today.
9/12/12
So I've made it through my first 30 days of paleo. It was rough and towards the end I definitely cheated more than I should have but I feel much better than I did before I started the paleo diet. I really love it, but it takes planning to really make it work. Maybe I cheated because I didn't plan well enough the last two weeks because I was so crazy busy. But 8 lbs down in one month, I love that. My clothes are fitting better, especially my jeans. My skin is clearer. I feel happier. And when I do cheat, let me tell you, my body tells me I've done a bad thing!! I also get full much quicker than before. Even when I did cheat, I'd get not even half way through my meal and I'd feel full....like overly full, about ready to pop full. I need to stick with it and cut out the grains again.
Last night I went out to a Mexican place in celebration of my new car. :) So happy about it. It's a 2008 Saturn VUE. I kinda feel like I have a grown up car now. haha. So anyway, I did eat chips. :/ BUT for my meal, I ordered grilled shrimp. It came with rice and beans but I asked for none of that and sub in grilled veggies. It was delicious.
Down another 8 lbs in the next 30 days? Let's see if i can do it. I'm challenging myself to stick with this and absolutely NO grains in the next 30 days. What better time to start than NOW. Call me out if I've cheated. I CAN do this. There are much harder things in life than no grains. This next year, I will get in the best shape of my life with the help Whole 9/Paleo Diet and Jennifer Nicole Lee workouts.
My 'On a Mission' Challenge:
9-12-12 to 10-12-12
NO grains - NO wheat and all processed foods made with wheat or wheat flour, rye and all processed foods made with rye, barley, rice, oats and corn. So no more tortilla chips at Mexican restaurants, no more rice with Chinese food.
Exercise at least 4 days a week - Hopefully more, but that is the minimum. Follow Jennifer Nicole Lee's Fitness Model workouts. Make sure get to get full body workouts each month.
80% paleo 20% non paleo minimum. Meaning little to no sugar, no candy unless it's dark chocolate with 85% cocoa, little to no dairy or whole fat milk (use almond milk or coconut milk substitute when possible). Eat lots of veggies, fruits, meats and nuts!
I've got this!
So I've made it through my first 30 days of paleo. It was rough and towards the end I definitely cheated more than I should have but I feel much better than I did before I started the paleo diet. I really love it, but it takes planning to really make it work. Maybe I cheated because I didn't plan well enough the last two weeks because I was so crazy busy. But 8 lbs down in one month, I love that. My clothes are fitting better, especially my jeans. My skin is clearer. I feel happier. And when I do cheat, let me tell you, my body tells me I've done a bad thing!! I also get full much quicker than before. Even when I did cheat, I'd get not even half way through my meal and I'd feel full....like overly full, about ready to pop full. I need to stick with it and cut out the grains again.
Last night I went out to a Mexican place in celebration of my new car. :) So happy about it. It's a 2008 Saturn VUE. I kinda feel like I have a grown up car now. haha. So anyway, I did eat chips. :/ BUT for my meal, I ordered grilled shrimp. It came with rice and beans but I asked for none of that and sub in grilled veggies. It was delicious.
Down another 8 lbs in the next 30 days? Let's see if i can do it. I'm challenging myself to stick with this and absolutely NO grains in the next 30 days. What better time to start than NOW. Call me out if I've cheated. I CAN do this. There are much harder things in life than no grains. This next year, I will get in the best shape of my life with the help Whole 9/Paleo Diet and Jennifer Nicole Lee workouts.
My 'On a Mission' Challenge:
9-12-12 to 10-12-12
NO grains - NO wheat and all processed foods made with wheat or wheat flour, rye and all processed foods made with rye, barley, rice, oats and corn. So no more tortilla chips at Mexican restaurants, no more rice with Chinese food.
Exercise at least 4 days a week - Hopefully more, but that is the minimum. Follow Jennifer Nicole Lee's Fitness Model workouts. Make sure get to get full body workouts each month.
80% paleo 20% non paleo minimum. Meaning little to no sugar, no candy unless it's dark chocolate with 85% cocoa, little to no dairy or whole fat milk (use almond milk or coconut milk substitute when possible). Eat lots of veggies, fruits, meats and nuts!
I've got this!
Thursday, August 23, 2012
Day 12 & 13
Day 12
I cant believe it's been almost two weeks of eating paleo. Still no grains. I'm almost shocked with myself and how well I've done. I've cheated a little except with grains. I've had a few beans, Starbucks refresher and Smoothie King but for the most part, I've stayed on track. I had a protein shake for breakfast, strawberry sunflower seed salad for lunch, and munched on some carrots as a snack. I'm still trying to figure out what I want for dinner. Maybe some eggs with squash, mushrooms and bacon, or maybe squash and mushroom with fish. Both sound really good.
I've had a dull headache since this afternoon and I'm super tired. Headaches really drag me down. I'm thinking the headache is from being so tired because of the extra long days I've had this week. I was planning on exercising today but I think I'm going to relax tonight.
I tried dark chocolate almond butter cups tonight. Amazing! I found them at Kroger in the organic section and thought I'd treat myself for doing so well on this diet.
I finally decided what to make for dinner. Eggs, uncured bacon, sauteed mushrooms, squash and onions. It was very delicous! I didn't finish all the bacon or egg, but I cleans everything else off the plate. I love mushrooms and squash. For dessert, I had some fresh strawberries.
Day 13
Happy Friday!! I did not want to get out of bed this morning but I feel fresh and in a good mood today. I'm very excited about going to Zumba tonight. The instructor is great, I'm covered in sweat by the end of class and I'm having fun! After Zumba, I'll work out my triceps and shoulders. I like to perform 3 different exercises per muscle at 3 sets of 8 to 12 reps for each exercise. I choose a weight that will be hard to lift by the end of each set. I'm trying to follow the exercises that are in my Jennifer Nicole Lee book.
For example:
Today is Triceps and Shoulders, so I'd do:
TRICEPS:
Seated Dumbbell Extension - 3 sets at 8 to 12 reps
Dumbbell Kickbacks - 3 sets at 8 to 12 reps
Skull Crushers with bar - 3 sets at 8 to 12 reps
SHOULDERS:
Seated Dumbbell Press - 3 sets at 8 to 12 reps
Side Raises - 3 sets at 8 to 12 reps
Bent Over Raises - 3 sets at 8 to 12 reps
I switch up the exercises each time I hit the gym so I don't get board and neither do my muscles. I also have the Kindle App downloaded on my iphone so I can just refer back to my book if I need any extra help. Read her book Fitness Model Book. It was the first book I bought on my kindle and I read it all in 3 days. It's inspirational and she gives you so many tips and tricks. I love her. Jennifer Nicole Lee's Website
For breakfast I had another protein shake from BSN Lean Dessert. I think it was Banana Nut Bread flavor. I think I like it almost as much as the Whipped Vanilla Lean Dessert.
I was totally in love with my lunch yesterday, so I'm having the same thing again today. I seriously can't get enough of this strawberry, sunflower seed and baby spring mix salad. It's that good! I only had about a tablespoon of dressing, but the strawberries are so juicy that it didn't even matter.
Okay, so I'm already thinking of what I could make on Sunday for next week. I'm thinking a Paleo Chili in a Crockpot. Should I make regular chili or maybe green chili. I haven't had green chili since my roadtrip with Stella. Stella & Petunia's Awesome Adventure blog I'm gonna start looking up recipes.
 |
| Lunch |
I've had a dull headache since this afternoon and I'm super tired. Headaches really drag me down. I'm thinking the headache is from being so tired because of the extra long days I've had this week. I was planning on exercising today but I think I'm going to relax tonight.
 |
| Dark Chocolate Almond Butter Cups Not 100% Paleo but at least no peanuts and it's organic. |
 |
| Dinner |
I finally decided what to make for dinner. Eggs, uncured bacon, sauteed mushrooms, squash and onions. It was very delicous! I didn't finish all the bacon or egg, but I cleans everything else off the plate. I love mushrooms and squash. For dessert, I had some fresh strawberries.
Day 13
Happy Friday!! I did not want to get out of bed this morning but I feel fresh and in a good mood today. I'm very excited about going to Zumba tonight. The instructor is great, I'm covered in sweat by the end of class and I'm having fun! After Zumba, I'll work out my triceps and shoulders. I like to perform 3 different exercises per muscle at 3 sets of 8 to 12 reps for each exercise. I choose a weight that will be hard to lift by the end of each set. I'm trying to follow the exercises that are in my Jennifer Nicole Lee book.
For example:
Today is Triceps and Shoulders, so I'd do:
TRICEPS:
Seated Dumbbell Extension - 3 sets at 8 to 12 reps
Dumbbell Kickbacks - 3 sets at 8 to 12 reps
Skull Crushers with bar - 3 sets at 8 to 12 reps
SHOULDERS:
Seated Dumbbell Press - 3 sets at 8 to 12 reps
Side Raises - 3 sets at 8 to 12 reps
Bent Over Raises - 3 sets at 8 to 12 reps
I switch up the exercises each time I hit the gym so I don't get board and neither do my muscles. I also have the Kindle App downloaded on my iphone so I can just refer back to my book if I need any extra help. Read her book Fitness Model Book. It was the first book I bought on my kindle and I read it all in 3 days. It's inspirational and she gives you so many tips and tricks. I love her. Jennifer Nicole Lee's Website
For breakfast I had another protein shake from BSN Lean Dessert. I think it was Banana Nut Bread flavor. I think I like it almost as much as the Whipped Vanilla Lean Dessert.
 |
| Delicious! |
 |
| Lunch before mixing it together |
Okay, so I'm already thinking of what I could make on Sunday for next week. I'm thinking a Paleo Chili in a Crockpot. Should I make regular chili or maybe green chili. I haven't had green chili since my roadtrip with Stella. Stella & Petunia's Awesome Adventure blog I'm gonna start looking up recipes.
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