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

Over Training???

Yep there IS such thing as over training!  I can tell you from experience, I have learned the HARD way that over training and low calories dont do the fat loss weight loss trick.  If you are sick of trying to figure out the secret formula to your body’s fat loss miracle I can help you!  Contact me and we can figure out what will work for you.  http://www.BetterBodiesbyCarmel.com  I will come to you.  No need for a gym, or any equipment!  I bring the gym to you.  We will talk alot about nutrition and how you can feed your body healthy to drop fat fast and I will make a plan designed just for you and your fitness goals whatever they may be. 

New website!

So with Angie’s talented help I have my Personal Training site up!  YAY!!!  I offer online training for those of you whom I cant some directly to your home and kick your butt a few times a week and In-Home training for those of you living in the Puyallup, Orting, Bonnie lake, Sumner area!  Im very excited about it and would love to design a personal plan for you!  Check out my site at http://www.BetterBodiesbyCarmel.com

Feeling at ease working out at the gym??!!??

How many of you are intimidated by the “gym” scene? Do you know why? What things would make you feel more confident and comfortable going to the gym to workout?

Well, these are questions I need to ask myself. In the past month, I have been a member of Anytime Fitness, which is the only 24 hour co-ed fitness center where I live. I love the atmosphere and people seem so nice, so why am I a hermit when I go there? Well, my first thing is that I have been a hermit for the past 4 years doing daycare at home. So, for me, joining a gym was a huge step, and I did it even though I have all the workout equipment I need, right here at home. Why did I do it? For the people, the adults! So, why am I avoiding them then? Hmm…..

For the past month, I have been going 2-3 times per week, in the early mornings and doing intervals on the bike and then going tanning. Well, I think its time I step it up a bit. In one more week, my goal is going to be to go and do some of the classes that are at the gym and also to go into the free weight room and do my Turbulence Training workouts. Why is this a goal for me? First, to get to know people and open up my potential Personal Training client list. Second, to boost my confidence level. That is something that everyone wants in their life…higher confidence!

I also did some research on how to feel more comfortable working out in the gym and would like to share some tips with you!

1. When first starting out, try to go when the gym is less crowded until you get familiar with the layout of the gym. Then when you feel more confident, you can start going at other times.

2. Wear what you feel comfortable working out in. Don’t feel that you need to compete with the genetically gifted individuals that wear matching workout clothes.

3. Wear headphones and let your body enter your own little world.

4. Find a friend to go to the gym with for moral support.

5. Attend an exercise class offered at your gym. This is a great way to get to know people that have similar interest as you.

6. Take some personal training classes to help with your awkwardness, if you are just starting out with your workouts.

I hope these all help YOU with feeling more comfortable joining the gym. It might just be the thing to help you achieve all your fitness goals!

Also make sure to check out “Get Started” with all types of fitness tools and tips to help you along the way….

~Angie

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