Friday, April 22, 2016

Day 13: April 23rd, 2016

We are almost into our 3rd and LAST week!
Keep it up, guys! You CAN do it. Here are some motivational pictures to keep you going. The first two being my pictures and the last 3 are some of my all time favorite before/after pics of my participants:

day 1 // day 21 // day 60ish // today and almost 3 years later

day 1 // day 21

 day 1 // day 21

day 1 // day 21

day 1 // day 21

Day 13 Agenda:
  1. Write down everything you eat throughout the day. Mark Sisson recommends using a great website called fitday.com to calculate your daily nutrition: protein, carbs, fat, and calories. This will give you a great idea of how much you are intaking in a day and what you will need to eat more/less of. If you are trying to lose weight, its recommended to have a daily carb intake of 50-100 grams/day.
  2. Lastly, complete a push-up tabata workout. Remember, this is 8 sets of 20 seconds of work and 10 seconds of rest. Count your total repetitions. If you need to keep your knees on the ground that is fine, but be sure to maintain good posture: flat back, hands to the side of shoulders, and ensure your chest hits the ground first {if you cannot make it that low, then use a pillow beneath your chest.}
Meal/Snack Ideas:

Breakfast- tropical fruit salad




Ingredients: {~15 servings}
  • 3 ripe mangos, cubed
  • 2 cups pineapple, cubed {I used canned pineapple, but fresh is better}
  • 1 pint of blueberries
  • 2 cups purple grapes
  • 5 kiwis, peeled and sliced width wise then cut in half
  • 1/2 cup full fat, unsweetened coconut milk
  • zest of 1 lime
  • juice of 1/2 lime
  • 1-2 Tbsp unsweetened coconut flakes {optional}
Mix altogether and enjoy! And, in my opinion, it tastes even better after it sits in the fridge over night:) By the way, this is my coveted recipe. Everyone enjoys it, so I hope you do, too!

Lunch- egg salad 

{picture from pinterest}

This is another paleo recipe I found on pinterest that I have tried and LOVED! Go HERE for the recipe. 

Dinner- chicken tikka masala 

{picture from pinterest}

Yet another...go HERE! Oh, and substitute the vegetable oil for a more acceptable oil {olive oil, coconut oil, etc.}, as well as, the rice for cauliflower rice.

Take some notes!
-how did you increase your daily movement?
-your fitday.com calculations?
-total push-ups from tabata workout?
-relaxation techniques tried?
-energy level {POOR, AVERAGE, GREAT}?
-satisfaction level with meals?
-hunger level between meals?
-struggles?
-benefits?