Sunday, March 2, 2014

Operation Get Lean // Week 4 Recap

Last week was pretty busy preparing for my son's 4th birthday party and also not feeling so hot (mildly under the weather), but I'm still seeing progress so that keeps me motivated.   I'm still about the same weight (111 pounds at about 5'1"). I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.



THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I'm getting stronger at planks, I think I started out holding the plank position for 45 seconds, and this week I'm up to 2 minutes, 30 seconds!  Booyah!  They are freaking hard, so I'm proud of my improvement. 

Monday - Legs, 3 planks (1 min, 30 seconds)

Tuesday - Shoulders, 2 planks (2 minutes), 10 minutes cardio (sprints at 7.0)

Wednesday - Back, 3 planks (2 minutes)

Thursday - Biceps, Triceps, 3 planks (2, 2, 2 min 30 sec)

Friday - Off

Saturday - Legs (3 planks, 2 min 30 sec, 2 min 30 sec, 2 min) 20 min cardio (stairmaster - 4 min at 80, 14 min at 60- skipping a step) 

Sunday - off


THE MEALS

I'm still on THIS MEAL PLAN.   

7:00 a.m.  I always eat oatmeal with coffee for breakfast (but I plan to add 3 boiled egg whites this week because I couldn't get into eating sausage first thing in the morning).  

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies

3:00 p.m.  lean protein and veggies or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I haven't been eating veggies, so I incorporated them this week.  I wanted to include pics, but only have iPhone photos- sorry for the poor quality!



Extra lean beef with mushrooms - sautéed onion and garlic in a skilled with some low sodium soy sauce, about a tablespoon of ketchup and Worcestershire sauce, mushrooms, cooked the beef (2 pounds) until browned. (This was really tasty but had to eat it with a spoon, will make it "chunkier" next time.) 

Asparagus and broccoli- put in a pot with about an inch of boiling water and put the lid on to steam for a couple minutes. 


Roasted brussel sprouts- cut them in half, add a little olive oil and balsamic vinegar and roast at 400 for about 20 minutes, flipping once.  p.s. warning- these stink up your kitchen.  


Zucchini and squash- add olive oil and roast at 350 for about 10 minutes, flipping once.


Fish (it's vacuum sealed and frozen)- I just added olive oil and old bay and cooked in a skillet on the stovetop over medium high heat until done, flipping once.  


Chicken salad with arugula, butter lettuce, cashews, carrots and clementine.  I buy thin slicked skinless, boneless chicken breast and cook in in the oven at 350 for 15 minutes with a tiny bit of olive oil and Tony Chachere salt-free seasoning. 

My "cheats" this week were:

Friday: a Starbucks iced, tall, 2-pump mocha

Saturday: tastes (couple bites can often satisfy) of appetizers at a restaurant on Saturday night, half of a decadent dessert, and a glass of wine.  I'm the one at a restaurant more interested in the desserts.  

Sunday: One mimosa, piece of pepperoni pizza, and chocolate owl (pic on Instagram).  


And I had sushi (mmmmm!) with my friends and cousin on Wednesday night.  I had tuna and salmon sashimi (no rice) and a tiger eye roll. 

I'm ready to kick ass in Week 5 too!  Hope you have a great week!




10 comments:

  1. I'm a new follower and I must say that you are inspiring! I'm currently pregnant with my third, and while I haven't gained too much weight I've been much too exhausted to work out and I feel my body turning to flab. I look forward to following you and gathering ideas and tips for when it's time to whip my butt back into shape again!!

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  2. I appreciate the food photos on this post! We try to eat half a plate worth of veggies at every meal with a starch and lean protein. After awhile it feels like you have been eating the same 5 veggies so this helps spruce things up! I'm going to try and roast some squash tonight! Keep up the work, you're killing it!

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  3. Can you please post an example of your leg workout?

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  4. Would you mind posting an example of your leg workout please!

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    1. Yes, I plan to post what I'm doing now, but you can see an example in the "fitness" tab at the top of my blog from when I was doing the Live Fit program. There are all the workouts I did during those weeks with the exact exercise, number of reps and weights. The workouts I'm doing now are the same, I've just upped the weights because I'm stronger now and want to grow my muscles. Hope this helps! :)

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  5. Glad you are feeling better and thanks for posting your meal selections!

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  6. I did the live fit program too! I started October 2012 to get fit for my May 2013 wedding and lost 33 lbs! Welp, I gained it all back :-( Jamie Eason recently posted The Lean Body Challenge on her facebook, so I started that February 17th, I am down 6 pounds so far :-) How do you not eat any starch carbs??! I see oatmeal is like the only thing. I think I would be so hungry if I didn't... and since I am building more muscle, they say we still need it. I think at the end of the 12 weeks I can cut more out and try to maintain my weight once I hit my goal, I just usually eat quinoa for lunch with my protein and veggie, and I will eat a banana in the morning and recently made a batch of Jamie Eason's protein pancakes (with oat flour), I also make her chocolate protein bread and a clean banana muffin recipe I found. I wish my stomach looked like yours, and I haven't had any kids lol. Keep up the good work!

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  7. You are so inspiring and motivating! I'm kicking into high gear for my pre-wedding tone up (the big day is in November), and your meal examples are some of the first that I've come across that didn't feel like torture to eat everyday. I love veggies and protein, but had been worried that it would be really difficult to cut back on the dairy, starchy carbs and indulgences, but it's funny how quickly you come to realize that 95% of the time, you're eating those things just out of habit, or because they're there. It's been so interesting to see how completely different foods curb my cravings and satisfy my hunger, compared to the not-so-healthy foods I've always relied on. You're doing fabulous and LOOK amazing!

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  8. I really love that you are honest about your sweet tooth and include cheat meals as well! I had success with weight watchers only when I allowed myself a cheat meal complete with dessert and a glass of wine once a week. In the end I still lost 30 pounds over the course of 6 months and kept it off for 5 years. Only a broken put the weight back on.
    Your clean eating plans and examples have been supper helpful for me and I have lost ten pounds in the past two months. Super slow, but thats ok, I will take it as long as it stays off and the scale keeps going down. I still have quite a bit to go, but I will keep going. Thanks so much for this blog! I found it as a fellow Stella & Dot stylist but have loved all your other blogs and super helpful tips! You are such an inspiration! I don't know how you do it all!

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