Food and exercise log as of Monday Nov 7th

Below is a detailed food and exercise log since Monday November 7th, the items in bold were meals out. 
I just booked a photoshoot on Friday the 18th, I will show you what I do to prep for it. 




Monday Nov 7th


Breakfast
Green tea w agave and lemon (this green tea Mate is BOMB!!!)
Protein pancake- 5 egg whites 1 whole egg, 1 tbsp coconut oil and 1/8 c steel oats topped w 1 scoop plant pro and 1/2 c blueberries.

Snack
Cliff bar (was in a pinch. I try to steer clear from protein bars) 

Lunch

Corsagana Deli on Union Street 

http://corsagnadeli.com/
Salad w tuna, tomatoes, broccoli and lettuce (I swap out the dressing for balsamic vin and mustard)
I LOVE this salad! The deli has been here forever and the salads are so freaking good/ low cal
Snack
Coffee and muscle milk - Muscle Milk is processed, but I was in a pinch again... BUSY DAY!!

Dinn
Osha ThaiSalad w 3 oz lean steak and lemon dressing


Workout: 4 sets everything- 10 burpees, 20 lunges, 15 pushups, 15 dips and 50 crunches.


Tues Nov 8

Breakfast
Protein pancake- 5 egg whites 1 whole egg, 1 tbsp grapeseed oil and 1/8 c steel oats topped w 1 tbsp agave

Snack
Yogurt parfait w organic plain yogurt 1/2 apple and 1/2 banana

Lunch
5 oz chicken over a bed of cabbage salad

Snack
Green shake w ginger, lemon, cucumber, bell pepper and alive.

Dinner
mixed green salad w/ strawberries, walnuts and chicken.
Workout: 45 min stair climber

Wed Nov9

Breakfast
Pro pancakes: 1 egg, 5 whites, 1/4 c oats, 1 tbsp agave and alive.

Snack
Coffee w cream

Lunch
Smoked trout salad at Boulange - freaking love this salad!! You get avocado, trout, apple and whole grain croutons.

Snack
Yogurt parfait at coffee shop

Dinn date 
Bar Agricole
http://www.baragricole.com/#/food/1 vodka soda (they make the best vodka soda I have EVER experienced!), 1/2 chicken w celery root and farro (I only had half the portion of chicken).
-This would be considered a cheat meal due to the amount of fat and salt they use to cook with. I try to keep my cheat meals under 3 per week.

No workout:( 

Now I am prepping for the photo shoot! Cracking down over the next week... Stay tuned

Detox shake!

This detox shake gives me a super energy boost post workout or in the morn:

1 cucumber (great for skin), 1 bell pepper (loaded w vit c), 1 lemon ( natural diuretic), ginger (great for digestion) and Alive Liquid multi.

Looks kinda icky, but totally worth the nutrients:)

Cleanse

Fruit & veg cleanse.

I will be doing a one day mini cleanse that includes fruit, veg and egg whites only. Most of the time when you are doing a cleanse there is no protein consumed and it lasts for a longer duration. I usually just do one to two days in order to hold on to muscle...

Today I started the day with egg whites, tomato and and apple followed by a run. The rest of the day will be any fruit, veg and green shakes.

If you want to do a mini cleanse to up your energy, I would recommend loading up on fruits and veg, 1 avocado per day and egg whites or plant protein powder. Also, make sure you are loading up on lemon water.

Enjoy!

Back to it!

Just finished a 7 mi run. Today's food:

Breakfast- 5 egg whites, I whole egg, green tea and apple.

Lunch- (I am up training at 5a, so lunch is at 10a) non fat yogurt, 1/2 banana and whole made granola.

Thurs and Fri I am doing a Mini cleanse. Stay tuned and I'll show you how.

Eating out

I went to Crustaceans for dinn with a friend last night. The crab was really heavy and buttery, so I went for the below items instead. 

I had half of the papaya salad and Shanken Beef.

It was sooo good and pretty lite. 

I also paired it with white whine. 

White whine is a good low cal go to al bev.

Shaken Beef flambéed in Chardonnay, sautéed green beans, cherry tomatoes and red onions

Papaya Salad with Calamari lightly marinated calamari, tossed in our spicy Vietnamese vinaigrette with green papaya, "rau ram," and fresh Asian basil

Meeting Elisa Celli today!

Today I will be eating out and socializing without packing on the pounds. This afternoon I am meeting Elisa Celli at Des Amis. Elisa has national best selling books out on nutrition and Italian cooking. After that I am going out to dinn with a friend, this will be challenging..... Stay tuned

Here is my food so far:

Bfast
Apple protein pancakes (let me know if you want the recipe)

snack
1 oz cashews & coffee

Lunch
egg whites w/ avocado, tomato and green shake.

Feeling good!

After a good night sleep I had a wonderful 7 mi run to gg bridge.

Get your sleep if you want a great waist line!

I am super sleepy today due to a full day of back to back sessions. I decided to take today as my rest day and hit it hard tomorrow. You should only allow yourself one to two days off exercise per week.

When you are sleep deprived it can cause your waist line to increase. If you are always on the go and stagnant with your weight loss check out this article:
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Breakfast at Boulange

I had a wonderful breakfast at La Boulange on Polk ST.
Union ST does not do egg whites with their scrambles.... Polk does it right.

This is the La Boulange scramble w egg whites, salmon, spinach & tomato. 1 pc whole grain bread and fruit on the side.

Approx 400 calories - Breakfast and lunch is where you should be spending the bulk of your calories.

Workout/Meals

Today I did Legs and Butt for 1 hr. This is my favorite muscle group to train!

Warm up
20 Min tread

5 sets everything
20 reps reverse smith lunge w/ 55lbs ea leg
20 each leg cross step up
20 dead lift w 65lb kettle b.

I like to pick 3 of my favorite exercises and repeat as many times as I can, that way I have a serious conversation with my legs and butt:)

Post workout: protein shake @ noon

3p (late lunch)
6 egg whites
1/4 avocado
1/2 tomato
kale seasoning
Sounds awful, but is soooooo good.

Green shake simple (sometimes it's hard to get my veggies in bc I am always on the go)
spinach, lemon, ginger & alive multi (alive makes it yummy and you get good nutrition)

Here is a pic of lunch

Breakfast!!

Oatmeal 1 serving
1 scoop plant fusion protein powder
1 tsp coconut oil (great for getting rid of fat around the mid section)

Green tea (yerba mate)
1 lemon squeezed
1 tsp agave

The image shows you the brand of tea I use. Yerba Mate bumps up your metabolism and gives you energy/mega anti-ox!

I have a cup every morning.

Intro

It is day one of my new program. I am going to show you an 8 week program that will demonstrates how to get fantastic long term results without cutting off your social life. I will show you how to go out and what to order when you are watching calories.

Day one

Measurements -
Chest 36
waist 26
hips 36