Hey TW Family,
I know I haven't posted in a while but I'm BACK!!! I’ve signed up for my first Body
Sculpting Competition.
NO I’m not body building lol I’m just
leaning and really defining my body. This is one of my favorite Pro
competitors:
Anyway, as a Trainer/Nutritionist I eat well and work out
regularly but with only 12 weeks until the competition I’ve kicked my training
up A LOT!
My plan is to 5 days of intense cardio (MMA Style), 6 days
of full body workouts and the 7th Day Self Defense & Yoga as my
active rest.
My diet is STRICT no sweets, no cheats, no white, no
processed, worst of all NO DRINKING!!!
DURING THE HOLIDAYS!!! UGGGGGHHHHH!!!!
Also as some of you know I have a toddler. Miss Charli will
be 1 years old on Monday so needless to say this new Lifestyle has NOT been
easy. The last few days NOTHING in my training program has gone as planned. LOL
First, I planned to
get up an hour before her in order to get my 1st cardio workout of
the day. NOPE! Woke up late! All of a sudden Miss thing has night terrors so we
didn’t get much sleep and my phone died overnight so I didn’t have an alarm L
So I said I’ll just
get to my evening class early. Do an extra 30 minutes of cardio before class.
NOT! Lost my keys. Couldn’t get to my class. I had to workout ALONE!!! Im
blaming that one on baby brain lol so what if she’s 1 I still have baby brain!
So I said I’ll workout
at home. This was at 6pm. Someone wanted all of Mommies attention. She was late
for her second nap so she was fussy. Long story short I didn’t get her to sleep
and me ready to workout until 9pm.
Now, the workout I had
planned required gliders, jump rope, and dumbells. Although I had a jump rope I wasn’t going outside at 9pm it
was FREEZING! I only had one 20lbs weight here and no gliders so I had to use
my daughter Baby Can Read Flash Cards as gliders (lol don’t judge me)
Of course, mid workout
about 50minutes in my love decides she wants to wake up. So I had to pause my
workout momentarily. I turned off my motivational music to workout with Mickey
Mouse Clubhouse in the background and do all of my ab work with her 25lbs
sitting on my stomach or legs.
I say all that to say:
I GOT IT DONE!!!!
I had a million
reasons to quit. I had several obstacles to climb. I had a bunch of excuses
that I could have given but I still GOT IT DONE!!!
I’m not sharing this
to brag. I’m sharing this so hopefully it can motivate YOU!!! If you REALLY
want something whether its to get in a dress, do a little striptease for your
boo thang, get off medication, regulate your blood sugar YOU CAN DO IT!!!
Just don’t give up!!!
STOP MAKING EXCUSES! GET IT DONE!!
If you need help
creating a plan to work for your busy lifestyle I’m here just inbox me. All you
need is motivation!!!
Meals for Yesterday (11/18):
Breakfast: Oatmeal with Strawberries, Blueberries & Rasberries w/ Lemon Water
Snack: Almonds with Dried Cranberries w/ Lemon Water
Lunch: Orange Chicken, Brown Rice & 12oz of Low Sodium V8
Snack: Carrots & Broccoli w/ Lemon Water
Pre- Workout: Black Coffee
Dinner: Orange Chicken & Veggies w/ Lemon Water
Snack: Almonds & Dried Cranberries
ORANGE CHICKEN RECIPE:(Gluten-Free & Sugar-Free) Awesome Crispy Orange Chicken
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
INGREDIENTS
Serves 6
- ½ cup orange juice concentrate (no sugar added)
- 3 tablespoons coconut aminos
- 1 tablespoon olive oil
- Zest from one orange
- 3 cloves garlic, minced
- Dash red pepper flakes
- 2 packets Stevia
- 1 tablespoon coconut oil
- 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
- Dash salt and pepper
- Dash granulated onion
- 1 tablespoon sesame seeds
- 3 green onions, chopped
INSTRUCTIONS
- Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
- In a large skillet, heat the coconut oil on medium-high.
- Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
- When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
- Garnish with sesame seeds and freshly chopped green onion.
NUTRITION
Calories: 282 Fat: 12 g Carbohydrates: 12 g Sodium: 505 mg Fiber: 1 g Protein: 35 g
Workout for (11/18):
PRE WARM UP STRETCHES:
Slow Round Kicks, left and
right (1 min seconds each direction)
Hip Rotations, clockwise and
counterclockwise (30 seconds each direction)
Arm Rotations, forward and
backward (30 seconds each direction)
Wrist Rotations (30 seconds
each direction)
Ankle Rotations (30 seconds
each direction)
Side Bends with Arm Reaches
Slow Round Kicks, left and
right (1 min seconds each direction)
Warm-ups: 1 minute each
Squat Jumps
Lunges
Jumping Jacks
Inchworms
Mountain Climbers
10 Plie Squats w/
20lbs, 20 Uppercuts W/ 4lb weights, 10 Tricep
Pushups to Alternating Row (3 rounds)
10 Bent-over
Dumbbell Back Rows, 10 Dumbbell Bicep Curls 20lbs, 10 Pike Push Ups for
Shoulders (3 rounds)
TABATA: 180
BURPEES/ HALF PLANK
Jab, Cross,
Hook... Left foot forward, 2 jabs with left hand, Cross with right, Hook with
left (2 minutes)
Jab, Cross, Hook…
Right foot forward, 2 jabs with right hand, Cross with left, Hook with right (2
minutes)
10 One-legged
Squats (10 each leg), 10 Pushups (explode up to clap), 10 Chops l/r 20lbs (3 rounds)
10 Glider Push
Ups w/ Elbow to Knee Touches (l/r), 10 Dumbbell Clean-n-Press (l/r), 10 Walking
Lunges with Side Twists (3 rounds)
Jab, Cross, Hook,
Roundhouse Kick... Left foot forward, 2 jabs with left hand, Cross with right,
Hook with left, Kick with right foot (2 minutes)
Jab, Cross, Hook,
Roundhouse Kick… Right foot forward, 2 jabs with right hand, Cross with left,
Hook with right, Kick with left foot (2 minutes)
TABATA: TUCK
JUMPS
10 GLIDER ROLL
OUTS, 10 SLIDE THROUGHS, 10 PIKES (3 ROUNDS)
