veronicaf journal

[veronicaf]

Day 1:

Completed today's workout and feel great!

I'm feeling strong and excited about the journey.

I am following a muscleandfitnesstrainer program. (I hope that's okay.)

Barbell Military Press 4 sets of 8
Lateral Raise 4 sets of 8
Front Raise 4 sets of 8
Full Range Lateral Raise 4 sets of 12
Bent Over Close Grip Rows Both Arms 3 sets of 15
Rear Delt Raise 3 sets of 15

[veronicaf]

To create “New Year’s Resolutions” that you’ll actually stick to, answer the following questions:

1. What are the activities I am most passionate about and that bring me the most joy?
-spending time with my family
-reading or listening to self-improvement books
-continuing to learn about my career, fitness, healthy eating, and spirituality
-kickboxing and dance type cardio workouts
-weight training

2. What makes me wake up every day excited to do what I get to do for my job?
-being excited about the new information I’ve recently learned and wanting to apply lessons learned

3. What can I do every day to bring about the most fulfillment in my life?
-stay healthy (eat nutritious foods, learn new recipes, exercise regularly, meditate/pray, laugh a lot, and just enjoy each moment!)

4. What makes me smile more than anything else?
-watching my two sons grow into wonderful young men day by day.

5. What would I do if money and time weren’t limiting obstacles in my life?
-fitness instructor/personal trainer
-life coach
-motivational speaker

6. What does my dream life look like?
-self employed with plenty of time spent in the gym
-spending lots of time with my family enjoying life

7. What steps do I need to take in order to achieve what I really want to in life?
-clean up my finances (pay off debt, save money, set home based business)
-continue to workout regularly
-clean up my eating
-stay positive

[veronicaf]

Day two Workout:

Turbo Kick - 40 minutes

Strength Training:

Barbell Squat 3 sets of 12
Step Ups 3 sets of 15
Adductor Side Steps 3 sets of 12
Laying On Ground Feet On Ball Leg Curl Both Legs 3 sets of 15
Barbell Incline Bench Press On Bench 4 sets of 12
Bench Dumbbell Flys One Arm 3 sets of 15
Standing High Cable Chest Press 3 sets of 20
Dumbbell Incline Bench Press Alternating Arms 4 sets of 10
Laying on Ball Abdominal Crunches With Band 3 sets of 15

Great workout!

[veronicaf]

Day -3

The exercise in the mirror today was eye opening. I am going to do this regularly.

Today's workout was Turbo Kick.

Didn't stick to today's diet completely. My diet is a work in progress. Need to work on portion control and staying away from junk food.

[veronicaf]

Rest day.

[veronicaf]

Day 5:

AM Cardio: Turbo Kick

PM Weights:

Leg Extension 2 sets of 15
Bench Step ups 3 sets of 15
Dumbbell Squat With Ball 3 sets of 12
Leg Curl 3 sets of 15
Lat Pulldowns Alternating Arms 3 sets of 20
Seated On Ball Close Grip High Rows With Band 3 sets of 12
Standing Dumbbell Shrugs 3 sets of 15
Laying on Ball Abdominal Crunches Hands by Head With Band 4 sets of 20

Happy New Year!

[John V]

Great start! Keep it up!

[veronicaf]

Thanks John!

AM Cardio:
Insanity Plyometric Cardio

PM Weights:
Barbell Bench Press On Bench 3 set of 15
Dumbell Bench Press On Ball Alternating Arms 3 sets of 10
Standing High Cable Flys Both Arms 3 sets of 8
Standard Push Ups On Ground/Power Push Up 3 sets of 10
Standing Bicep Curl Dumbbell With Band 3 sets of 15
Standing Kickbacks Both Arms With Band 3 sets of 25
Barbell High Bicep Curls 3 sets of 15
Standing Cable Triceps Extension Both Arms 3 sets of 10
Laying on Ball Abdominal Crunches With Band 4 sets of 20

[veronicaf]

Workout - Tuesday Jan 3:

Seated On Bench Barbell Military Press 2 sets of 15
Lateral Raise 3 sets of 12
Standing Front Raise 3 sets of 12
Barbell Bent Over Close Grip Rows 2 sets of 15
Rear Delt Raise 2 sets of 10
Laying on Ball Abdominal Crunches With Band 2 sets of 25

[veronicaf]

Wednesday, Jan 4:

AM Cardio - Turbo Fire 45

PM Wieghts

Barbell Squat 3 sets of 10
BB Bench Step Ups 3 sets of 5
Adductor Side Steps 2 sets of 25
BB Deadlifts 3 sets of 10
Barbell Incline Bench Press 3 sets of 10
Laying on Bench Dumbbell Flys 3 sets of 12
Standing High Cable Chest Press Alternating Arms 3 sets of 10
Kettlebell Incline Bench Press Alternating Arms 3 sets of 10
Kettlebell Double Windmill 3 sets of 8
Kettlebell Halo 3 sets of 8


My diet has been pretty good. My diet is still a work in progress. I have been keeping a food log on fitbit.com. Tomorrow, I will start including my food log in this journal for added accountability. I've gotten some good meal ideas from this site and that helps a lot.

Thanks all!

[veronicaf]

1. Raisin bagel, Peanut butter, 1/2 cup hash brown potatoes, tea
2. Pita bread, hummus, tomato, lettuce, onions, McDougall soup, grapefruit
3. ½ Lara Bar
4. Stir fry Veggies, rice, vegan hot and sour soup
5. Protein powder, soy pudding, banana
PM Cardio: Turbo Fire 60 min and yoga 20 min

[veronicaf]

Friday, Jan 6, 2012:
Nutrition
1. Oatmeal, apples, raisins
2. Protein shake, hemp milk, PB, Banana
3. Veggie stir fry, rice, apple
4. Veggies and pasta
5. ½ Lara bar, air popped popcorn

AM Cardio: Hip Hop Hustle
PM Weights:
Kettlebell Overhead Squat 3 sets of 6
Walking Lunge 3 sets of 8
Standing Barbell Upright Row 3 sets of 12
Standing Shoulder Press With Band Both Arms 3 sets of 15
Laying on Ball Abdominal Crunches With Band 3 sets of 25
Cable Abdominal Crunch 2 sets of 25

[veronicaf]

Saturday, Jan 7

Today is a rest day. No exercise.

My food choices could have been better. However, I made better choices than I have on previous saturdays.

1. Oatmeal, almond milk, apples, and raisins
2. 1/2 PB sandwich with Whole Wheat Bread
3. Buffalo Tofu, Home Fries, Salad
4. Vegan cookies (2)
5. Pita, Black Beans, Salsa, and Hummus and a few left over homefries
6. Grapefruit

[veronicaf]

Sunday, Jan 8, 2012

1. Vegan sausagem homefries, biscuit
2. 1/2 Lara bar
3. salad, hummus, salsa, tortilla
4. Grapefruit
5. PB sandwich, tea
6. 1/2 Lara bar

Am Cardio: Turbo Kick
PM: Weights

Abdominal Crunches with Kettlebell 3 sets of 20
Prone Iso Abs 2 sets of 45
Dumbbell Sumo Squat 3 sets of 10
Alternating Side Lunge 3 sets of 10
Standard Push Ups On Knees On Ground 4 sets of 8
Dumbbell Flys 4 sets of 8

[veronicaf]

Monday, January 9

Today was very hectic at work and I failed to get in all my meals. So by dinner time I lost it a bit. I will get right back on track for tomorrow.

Nutrition:
1. Oatmeal, apple, soy milk
2. a few nuts
3. Cream of brocolli soup* and quinoa pilaf*
4. 1/2 Lara bar
5. vegan burger, wheat bread, cream of brocolli soup*, fries

*recipes from Dr. Barnards 21 Day Kickstart

Workout:
Standing DB Shoulder Press 4 sets of 8 reps
Standing DB Lateral Raise 3 sets of 10 reps
Cable Triceps Exension 4 sets of 8 reps
DBTricep Extension Alt Arms 3 sets of 10
Kettlebell Halos 4 sets of 8 each direction