Carmel’s Fat Furnace Plan!

I like Angie have only have 18  days to get to 18% BF!  So I am gonna zig zag also, just like Angie said 3 low, 1 high.  My low is 1918 YIKES thats a lot of veggies!  LOL  and my high day will be 2398.  This is what tomorrow my first low day looks like for eats.

Egg white, 2 serving	34	1	0	6
Egg, fresh, 1 large	75	1	5	6
Tillamook Pepper Jack Cheese, 1 oz	20	0	9	6
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1
Dannon Light’n Fit Creamy Yogurt- Strawberry, 8 oz	133	21	0	11
vanilla protein powder, 1 serving	110	1	2	23
Coconut Oil, 1 1tsp	39	0	5	0
Dannon Light’n Fit Creamy Yogurt- Strawberry, 3 oz	50	8	0	4
Egg white, 1 serving	17	1	0	3
Egg, fresh, 1 large	75	1	5	6
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1

Red Ripe Tomatoes, 1 medium whole (2-3/5″ dia) 26 6 0 1 Balsamic Vinegar, 1 tbsp 8 2 0 0 chicken, 0.5 serving 70 0 2 13 Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1 Carrots, raw, 1 cup, chopped 52 12 0 1 Hidden Valley Light Ranch, 1 tbsp 40 2 4 1 Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6 Apples, fresh, 1 medium (2-3/4″ dia) (approx 3 per lb) 81 21 0 0 chicken, 1 serving 140 0 4 26 Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1

chicken, 1 serving 140 0 4 26 Brown Rice, medium grain, 1 cup 218 46 2 5 Stewed Tomatoes, 1 cup 66 16 0 2 Asparagus, fresh, 10 spear, medium (5-1/4″ to 7″ long) 37 7 0 4 Carrots, raw, 1 cup, chopped 52 12 0 1 Brown Rice, medium grain, 0.5 cup 109 23 1 2

None

CALORIES

CARBS

FAT

PROTEIN

1,803

192

59

158

1918 – 2398

182 – 227

59 – 76

163 – 203

As far as workouts go my plan is 3 TTworkouts a week w/ the intervals right after and 1 day of spin!

Lets burn up some serious FAT!!!!  Summer is soooo close!!!  If you would like to have a plan made just for you and your goals I would be happy to do that for you and even come to your house to train you!  Its great motivation and wonderful for accountabiliy!  Contact me at http://www.womensdietandfitness.com/betterbodiesbycarmel/prices.html If you live near Puyallup, Sumner, Tacoma, Orting, Bonnie Lake, or Federal Way.  If not we can set something up for you online contact us at http://www.womensdietandfitness.com/onlinetraining.html

Angie’s Plan for Ultimate Fat Loss

So, this is my plan for this week. I am going to do zig-zagging calories. That is when you eat low calories (300 less than maintenance) for 3 days and than have one high day (maintenance). I have done it before and had great results for it and since I only have 18 days left to get my BF down to 17%, I thought I would give it a try. What it does is work your metabolism a bit. So, my low days will be at 1614 calories with ratios of
C 153/P 137/F 50. My ratios are 38%C – 34%P – 28% F. High days will be C 201/P 179/F 66.

Here are my meals for tomorrow:

	Calories	Fat	Carbohydrates	Protein	Fiber, total dietary
Egg white, 3 serving	51	0	2	9	0
Egg, fresh, 2 large	149	10	1	12	0
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Beans, black, 0.33 cup	75	0	13	5	5
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
Land O Lakes Fat Free Ultra-Pasteurized Half & Half, 2 tbsp	20	0	3	1	0
	348	15	20	31	5
Mission Multi-Grain Tortillas, 1 serving	140	4	23	5	5
Tyson boneless, skinless chicken breast, 4 oz	100	1	0	23	0
Brown Rice, long grain, 0.25 cup	54	0	11	1	1
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
	347	10	35	33	6
Jennie-O Lean Ground Turkey, 4 oz	160	8	0	23	0
Broccoli, cooked, 2 cup, chopped	109	1	22	7	10
Sweetpotato, fresh, 1 cup, cubes	140	0	32	2	4
	409	10	55	33	14
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
100% Whey Gold Standard, 0.5 serving	60	1	2	12	0
Organic Oat Flour, 0.13 cup	63	2	9	2	2
Body Fuel Vanilla Protein Powder, 0.5 serving	55	1	2	10	0
Egg white, 1 serving	17	0	1	3	0
Banana, fresh, 0.13 cup, mashed	27	0	7	0	1
Kretschmer Wheat Germ, 4 grams	15	0	2	1	0
Baking Soda, 0.25 tsp	0	0	0	0	0
Vanilla Extract, 0.5 tsp	6	0	0	0	0
Apples, fresh, 0.5 medium (2-3/4″ dia) (approx 3 per lb)	41	0	11	0	2
Almonds, 0.13 cup, ground	71	6	2	3	1
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
	445	10	49	40	6
	1,549	44	158	136	32
	1614 – 2114	50 – 66	153 – 201	137 – 179	35 – 45

Workouts, I will be doing a new Turbulence Training workout, not sure which one, there are so many to choose from! I will be doing them 3 days a week and then 2-3 days of intervals.

So thats my plan to lose this fat! Wish me luck!

~Angie

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Let’s talk about Nutrition…..

I do a lot of chatting about workouts, but not as much about nutrition. But did you know that your diet is just as, if not more important as workouts? Simple little changes can have a HUGE affect on your fat loss. Make sure to check out the mealplans101.com website! Here is what my good pal Craig Ballantyne has to say about it:

“For the past
year, I’ve trusted Dr. Chris Mohr with handling the Nutrition
Guidelines for my best-selling fat loss program because when
it comes to getting results, I have no choice but to go with
the best. That’s why I chose Chris. And now that he and Jayson
have put together MealPlans101, I now have another top-notch
resource to use with clients. This ensures that my fat loss
program will stay at the top of the fitness game, because
it is powered by research-backed, experience-proven nutrition
help.”

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

www.TurbulenceTraining.com

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10 Changes To Your Diet That Will Instantly Make it 90% Better
By: Jayson Hunter RD, CSCS

www.mealplans101.com

Most individuals do not eat like they are supposed to. Out of
those individuals 95% of them don’t realize that by making
10 simple changes to their eating lifestyle they can improve their
diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing
an increased benefit to your health, probable weight loss, a leaner
body, and likely improvements to your blood profile. This all equals
a longer healthier life.

Now let’s get started so you can benefit from these 10 simple
changes that everyone can make immediately.

1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such
as soft drinks. Green Tea has many health benefits and is a powerful
antioxidant. You should be drinking 1ml of non-caffeinated fluid
for every calorie that you consume. This works out between (8-12)
8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average
diet contains only 14 grams we could all use more fiber. Fiber
will help satisfy hunger pangs as well as control insulin and
blood sugar levels which tend to promote fat storage when they
are elevated. By simply eating at least 1 serving of fruit and
vegetables at every meal should get you to the goal of 25-35
grams of fiber per day.

3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts,
turkey breasts, salmon, low-fat cottage cheese and other low-fat
dairy products, and whey protein powders, at every meal. This
will also help control insulin levels and satisfy hunger pangs
which tend to promote fat storage. You will find yourself naturally
eating less food throughout the day if you eat some type of lean
protein at every meal.

4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals.
Eating frequently will help regulate and boost your metabolism
to burn more calories. By also including your protein and vegetables
at these meals you will tend to eat less overall thereby reducing
your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such
as lean protein (lean beef, chicken, fish, and whey protein),
fruits & vegetables (oranges, apples, strawberries, blueberries,
broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts),
and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead
choose whole grain choices such as whole wheat foods, oatmeals,
and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil,
walnuts, almonds, or other Omega-3 products. Healthy fats are
great antioxidants as well as help with brain function and many
other essentials processes that take place in the body on a daily
basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily
basis. These include but not entirely lean meat, salmon, low fat plain yogurt,
tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or
flax meal), green tea, and various beans. These are just some of the “Superfoods” you
should be incorporating into your daily meal plans.

8. Fat
Keep total fat intake under 30% for the day. This can be accomplished
by not adding too many extra fats such as butter, sour cream,
mayonnaise, etc. This doesn’t mean you have to completely
eliminate these items, but do not eat them as a regular food
item every day.

9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume
and not even realize you did it until you right it down and reflect
back on the day. Keeping a food log is critical to your success
because if modifications need to be made you need something to
be able to evaluate and analyze. If changes aren’t happening
like you had hoped the answer can usually be found in your food
and or exercise journal.

10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories,
or foods that contain any trans-fats. You should be looking for
more natural foods and not overly-processed foods. Ingredients
to look for and avoid or minimize if they are one of the top ingredients
listed in the ingredients list: Sugar, High Fructose Corn Syrup
and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means
the product is made up of that ingredient as it’s largest
source.

Now I don’t expect you to make every change in one day.
What I do expect is that if you are serious about living a better
life and a healthier life then you need to make these changes over
the next 4 weeks. The best way to accomplish this task is to map
out your plan. Create meal plans and have a plan of attack in place
in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier
life and achieve the goals that you desire.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness
professional with more than 10 years of experience. He has worked
with 1000’s of individuals in achieving their ideal body
and has been published in numerous magazines. He is also co-creator
of Meal Plans 101 nutrition software. For more information on how
you can utilize Jayson’s expertise go to www.mealplans101.com

 

Did I do well with my goals the past week?

I feel that I did ok, but know I could have done better. My workouts were great, as always, but my eating, not all the best. I HAVE to plan my meals. It’s not that I always overeat, but that I think I under eat. So todays meals are planned and I will plan the rest of my week, because I need to reach my goal! Only 24 days left to lose 1.9% BF. I can do it, I KNOW I can do it!

If you recall..a couple weeks ago I did a post “Is Cardio Making Us Fat?”. Well, tested that theory, in a way. Since this post, I have only done body weight circuits and only 2 per week and 3 sets. I just didn’t feel that for ME in my current fitness state, it was enough and my BF shows it. Since stopping the intervals on the bike (and not to say that my eating habits since then haven’t played a part in this also) my body fat has gone up from 17.8 to 19.0. Yea, not to happy with that. So, for ME, I think LACK of cardio makes ME FAT! LOL

So, this week I am going to do 2 days of intervals on the elliptical and maybe 2 day of lower bodyweight circuit.Then also do my 3 days of Turbulence Training AND PLAN MY MEALS! Carmel and I decided CLEAN eating every day, but 3 free meals per week, just to keep us going.

So I did take my measurements and while they aren’t that bad, its the BF that bugs me….but I plan on fixing that!

Why Should you hire a Personal Trainer?

 The Five Attributes of a Great Personal Trainer

Your time has come. You have made the commitment to get back in shape. And you want to do it as quickly, safely, and painlessly as possible. You are in a good place.

Now it’s time to choose.

When it comes to starting a fitness routine, you have options. You could join a fitness club and try to figure out what all of that equipment does. You could join a fitness “program” and be forced to progress at a pace that works for the class you join, even if it’s not exactly the right pace for you. Or you could hire a personal trainer and have that trainer design a custom fitness routine based on your goals and current level of conditioning.

Without a doubt, working with a personal trainer is the fastest, safest, and most effective way to get in shape. Whether you are getting in top shape for the first time, or getting back to your ‘fighting weight’ from your college days, a personal trainer will make the process fast and easy. Best of all, you will never have to figure out what all that equipment does (and you will avoid getting hurt using it the wrong way) and your workouts will be private one-on-one sessions full of encouragement and significant progress.

But how do you find the right trainer? Is a man or a woman better for your situation? Will the trainer make allowances for your age and current fitness level or just try to make you look like Arnold Schwarzenegger? And, perhaps not least importantly, what about the cost – can you afford your own personal trainer?

Having been a personal trainer since 1987 (and having trained many other trainers) allows me to share the five attributes that all great personal trainers have in common. There is no doubt that working with a personal trainer is the fastest, safest, and most rewarding way to get in shape. And by using the checklist below, you will be able to quickly find the trainer who is just right for you!

You can consider these five traits your shopping list when interviewing a personal trainer to work with you:

1. A SINCERE DESIRE TO HELP YOU

Great Personal Trainers have a sincere and enthusiastic interest in helping people improve their’ lives through fitness. They will be genuinely interested in hearing about your exercise background and your fitness goals. They will be energized by the fact that you have decided to make fitness a part of your life.

There will be days when you may lack the desire to have a good workout. Perhaps you slept poorly the night before or had a calamity at work. Your Personal Trainer will provide the energy and motivation to get you through your toughest days. The days you feel great, your Trainer will help you achieve goals you thought were impossible.

The Great Personal Trainer is more than an individual who designs your workouts or simply teaches you new exercisies. You and your Personal Trainer become a team dedicated to empowering you to reach previously unattainable levels on your lifelong journey in fitness.

2. MEET THE GREAT COMMUNICATOR

How does the Great Personal Trainer find out about your dreams and goals? They ask you! Every Great Personal Trainer has exceptional communication skills.

Your initial meeting with your Personal Trainer should cover your goals, your medical history, your schedule, your previous and current exercise habits, and anything else that might affect your workouts. Upon greeting you for each subsequent workout, the Trainer will gather information from you to ascertain your energy level, your general mind-set, any lingering effects from your previous workout, and your particular level of motivation for that day.

All these questions will be answered through verbal and often non-verbal communication. The communication will continue throughout your workout and adjustments will be made to instantly customize your program to maximize the efficiency of each session with your Personal Trainer.

3. A NATURAL-BORN TEACHER

The Great Personal Trainer is also a wonderful teacher, perhaps the best you have ever encountered. Unless you have a substantial background in exercise, you will be learning many new ways to change your body through fitness. Great Personal Trainers are skilled teachers, accustomed to working with a varied clientele and able to explain a single concept from several different points-of-view.

They are used to adapting their teaching style to fit each client’s learning style. If you don’t understand a concept or are having a difficult time with a new exercise, the Trainer will approach the situation in a way that makes sense to YOU. You will be made to feel comfortable with something totally new to you in a very short period of time.

Learning proper exercise technique is one of the keys to a successful workout program. Amazingly fast progress is the payoff for finding the right Personal Trainer for you.

4. A PERSON OF SOUND REPUTATION

Great Personal Trainers do very little in the way of paid advertising. Why? Because every client he has sends him referrals. He has no need to pay for advertising because his business is built upon the best kind of marketing, word-of-mouth advertising from his or her very pleased clientele.

You will need to seek out a Great Personal Trainer. The best way to find one is to ask a friend or acquaintance who has recently undergone an inspiring physical transformation. Another way to locate a Personal Trainer is to contact the National Strength and Conditioning Association (NSCA-LIFT.org), the American Council on Exercise (ACEFITNESS.org, or the American College of Sports medicine (ACSM.org). Locating a Trainer through one of these organizations does not mean they are exceptional but will provide you with a list of trainers in your area to interview.

Once you contact the Trainer, ask for references. You should get glowing reports from the clients of a Great Personal Trainer.

5. A FITNESS EXPERT

A Great Personal Trainer will be well-versed in exercise physiology and will have the experience and credentials to prove it.

Just having the knowledge and the skill to pass the required testing does not make a Personal Trainer exceptional. As an example, what do you call the person who finishes last in his medical school class? Doctor. But there is a big difference between an intern and a board-certified specialist. When your health and wellness hang in the balance you want the most experienced doctor you can find.

And so it goes with Personal Trainers.

You want someone who excels at customizing creative and motivating workouts for you, not some Personal Trainer who basically serves as your own personal “repetition counter.” You want an expert with experience, credentials, and a long list of happy long-term clients.

Your decision to get fit again is a wise one, and one that will lead you to a longer life and more enjoyable days on this Earth. I applaud your decision and wish only the best for you.

Please feel free to print this article right now and use it as a checklist when shopping for your own Personal Trainer. It is my gift to you and will help save you time (and possibly money too) when finding a Personal Trainer in your area.

No matter how you do it, let me encourage you again to make fitness part of your daily life. I know you can do it, and I know you will love the results!

Cliff Wiese has been active in fitness, sports, and sport psychology since 1981. He is a Certified Strength and Conditioning Specialist, as well as a Sports Performance Coach. He works with a varied international clientele, ranging from world-class athletes to pre and post rehabilitation patients to Special Olympians. A speaker and writer in high demand, Cliff can be reached by email at cwiese@lycos.com or by telephone in the USA at 979-229-6276.

Decided to hire a personal trainer?  But really dont want to waste time going to and from the gym?  I am accepting new clients in Puyallup, Orting, Sumner, Bonnie Lake and Auburn.  If you are out of my area and would still love to have a  personalized program designed just for you and your goals I also offer online training!  Check out the details and contact me at http://www.betterbodiesbycarmel.com/ Carmel-ISSA Certified Personal Trainer

Speaking of overtraining….

Since Carmel brought up the topic of overtraining, I thought I would let you know a little more about it and how to recognize it. Like Carmel mentioned, overtraining doesn’t get you anywhere faster with  your fitness results. Pace yourself and listen to your what your body is telling you. If you body tells you to rest, then rest.

————————————————————————————————————

How to Know if You are Overtraining
By Jim O’Neill 

As everyone knows, exercise is good for you. It helps to keep your weight down, helps to keep you toned up, and helps to make you feel good. So then, if getting a little exercise is good for you, then it must be better to get even more and if getting more indeed is better, then it stands to reason that getting a lot would be even better. Sounds logical, doesn’t it? However, this is not always the case.

When you exercise with fairly high intensity, and you exercise that way often, there will come a time at some point when your body will begin to slowly start to shut down. People will get to this point at different times, depending on their fitness levels and exercise intensity and frequency. If after exercise you tend to feel more wore out than worked out, you may already be a victim of overtraining.

There are some signs that your body will give you both physically and mentally that will let you know that you are overtraining. It is wise to recognize these signs and act accordingly, before the problem gets to the point of causing you possible serious injury. Some of the major signs to be aware of are:

Decreased performance

Lack of motivation

Poor coordination

Loss of appetite

Chronic muscle soreness

Chronic stiffness at the joints

Chronic headaches

Longer recovery times

Loss of concentration

Reduced self esteem

DepressionYou need to understand that whatever your exercise goals are, your body needs ample time to recover and adjust to the demanding loads you placed on it. Sometimes people who are newcomers to the world of exercise will try to do too much too soon, and may ignore their body when it’s trying to tell them to take a break.

In the case of some who have been into exercise for a while, they will often view these signs as an obstacle and feel the best way to deal with it is to “work through it” or “tough it out”. For some others, the problems causing them to overtrain may be more psychological. Excessive exercise is now recognized as a legitimate problem, much like anorexia nervosa or bulimia.

For most, the solution to the problem is simply to exercise in moderation or cut back on the intensity from time to time. Use periodization in your routines. When you feel the signs of overtraining coming on, reduce the intensity of your workouts for a while. When you are ready to increase the intensity again (your body will let you know), then gradually start to pick it up again.

Know your limitations, and never try to compare yourself to anyone else as this is asking for problems. There are some times when you should even just take a whole week completely off and do no exercise at all. This is like taking a vacation from work, it gives you body and your mind a chance to relax and rejuvenate so you can start again a week later nice and fresh.

Remember, if you exercise to the point of overtraining it is almost as bad as not exercising at all. Overtraining will only impede your progress, not help it and in the long run, if you let yourself overtrain, you may be headed for some very unwanted side effects.

Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php Article Source: http://EzineArticles.com/?expert=Jim_O’Neill

Really need to focus on FAT LOSS!

It’s time to step AWAY from the computer and get my butt in gear! Ok..I looked AMAZING after our last 2 week clean eat challenge. Then I just let myself go and now….oh whoa is me..

Plus with devoting all my time to my websites and stuff, I have been slacking on the meal planning and eating right. I guess what made me finally “snap out of it” was having to wear shorts! YIKES! Not very happy with the way my legs look.

So with that said, I am going to get me some CLA, which you can find here Vitacost.com or Bodybuilding.com

CLA has been shown to play a vital role in reducing body fat and increasing muscle retention and I have used it before and has worked. My goal is to hit that 17% mark by the end of May. Can I do it? Well I am sure as heck going to try!

I am going to lower my calories on days I don’t do my Turbulence Training workouts and on days I do my TT workout, just make sure to eat a little bit more. No more snacking on crud-just clean eating! Today I am going to refigure my maintenance and go from there figuring my calories.

On another note, I signed up for my Personal Training Course! I got the ebook manual, but still waiting for the manuals in the mail! I am so excited about this! I am hoping to start reading this weekend and also start painting the room I will plan to use as my workout room for clients!

~Angie