Amanda Grace Wing: January Training Journal

amandagracewing · **Posted:** Sat Dec 31, 2011 10:55 pm

Amanda Grace Wing's January 2012 Training Journal

Hello Everyone! I'm so excited to be a part of this community and share my own fitness and nutrition goals with all of you while working as a VBFF Mentor! Please feel free to send me a message if I can help you with your own goals!

For 2012 I plan to run my first full marathon (currently two half marathons under my belt) and begin sparring in boxing!

I'll be posting my workouts here along examples of my fuel (nutrition).

Happy 2012 and much success!

robert · **Posted:** Sat Dec 31, 2011 11:05 pm

Looking forward to following your workout and progress on here! I just started my new journal as well.

All the best in 2012 and thanks so much for working with me on The 12 Days of Vegan Bodybuilding & Fitness! I know one of my best friends is super excited to be working with you!!!

Happy New Year!

-Robert

amandagracewing · **Posted:** Sun Jan 01, 2012 3:27 pm

Hi Robert! So awesome! I am beyond pumped about this program and who I've been paired up with! As a mentor, I'm excited to keep track of my own nutrition and workout plans here as well! I'm planning to run my first full marathon in 2012 and taking my boxing to the next level sparring!

Happy New Year to you!

robert · **Posted:** Sun Jan 01, 2012 3:37 pm

Love it! I'm so happy! Seriously! I'm so happy for what you're doing and how you're helping some very important people in my life and I'm pumped because of your enthusiasm too!

I'm off to the gym now. All the best!

amandagracewing · **Posted:** Sun Jan 01, 2012 3:41 pm

Monday, Jan 2 - Saturday Jan 7
Week's Workout Plan

Monday: 5 Mile Run
Tuesday: AM: Chest + Tri's + 4 Mile Run
PM: Boxing
Wednesday: Speed Work on treadmill
Thursday: 8 Mile, Long Run
Friday: AM: Tempo Run
PM: Back + Bic's + Boxing
Saturday: Recovery Day

My intention for my nutrition this week is to focus on my protein and carb ratios to best fuel my increasing mileage.

amandagracewing · **Posted:** Mon Jan 02, 2012 7:15 pm

Monday- Jan 2
Workout: 5 Mile Run

Breakfast: Green smoothie w/ fruit and vega
Breakfast #2: Gluten free oats w/cranberries and a Lydia's Organics Raw Crunch Bar (LOVE)
Lunch: Large salad with flax seeds, apples, avocado, and LOTS of veggies. Topped w/lightly cookies asparagus. A few vegan crackers on the side.
Pre Run: Green smoothie with blueberries
Post Run: Coconut water and smoothie with berries, celery, 1/3 banana and vega sport
Dinner: Large salad with beans and grilled veggies
Before bed: fruit

Protein/ Fat/ Carbs: 20%, 15%, 65%

kareno · **Joined:** Sun Dec 18, 2011 8:44 pm **Posts:** 709

Yay, I found your journal! I'll be scoping it out regularly!

robert · **Posted:** Mon Jan 02, 2012 8:53 pm

High Ten! (that is two high fives, or high fives with both hands)

amandagracewing · **Posted:** Tue Jan 03, 2012 4:34 pm

THANKS ROBERT!! YOU ROCK!!!

KAREN_ scope away lady! Let me know if you have any questions!!!

amandagracewing · **Posted:** Tue Jan 03, 2012 10:16 pm

Jan 3: AM : Lifted - Upper Body + 40 Mins on the Arc Trainer + 1 Mile Run
PM: Boxing class - 1 hour

Breakfast: Green smoothie w/ Vega
Post Workout: Small green smoothie w/vega sport
Breakfast #2: Oats w/cranberries and chia
Lunch: Flax crackers, salad w/beans + apple
Pre workout #2: Almond milk + Lydia's raw crunch bar
Dinner: Lentil soup w/soy beans + salad
After dinner: 1/2 cup almond milk + 1/2 cup soy milk + raw cocoa powder = best hot cocoa EVER!

carolina82 · **Joined:** Tue Dec 20, 2011 12:40 pm **Posts:** 26

I found you, yay!

Thanks again so much for deciding to coach. I'm beyond excited!

amandagracewing · **Posted:** Wed Jan 04, 2012 8:09 pm

Hi There Carolina! I'm so excited to work with you as well!!! Welcome back from vacation!

amandagracewing · **Posted:** Wed Jan 04, 2012 8:16 pm

Jan 4: Wednesday
Workout: speed work 6x 800's with 1/4 mile warm up and 1/2 mile cool down

Breakfast: pre workout - vega smoothie
Post workout: small smoothie with vega sport, celery, and blueberries
Breakfast 2: oats with chia and cranberries
Lunch: lentil soup,vegan crackers, snap peas, grapes and a Lydia's crunch bar
Snack: veggie salad
Dinner: split pea soup, salad with raw seeds and tempeh
Before bed: tea and maybe some fruit (not sure yet)

Hope everyone is doing awesome! You are all incredible and keeping me inspired!
Xoxox

Nadilein · **Joined:** Fri Dec 30, 2011 4:10 pm **Posts:** 5

Hi Amanda,

You look amazing! Definitely a look to aspire to!!

Quick question - how much time do you wait between each meals?

Thanks! Look forward to learning more from your journal posts!

amandagracewing · **Posted:** Thu Jan 05, 2012 6:50 pm

Hi there Nadilein! Thank you so much! Veggies do a body good!

I usually eat every 2- 3 hours. I like to do small meals more frequently because it keeps me energized and it's easier on digestion. Plus I am not a believer in feeling deprived or hungry. It's much easier to stay in the game when you have a snack or small meal you know is coming rather than eating a bunch of food and saying 'wow, I over did it. Now I can't eat until dinner' I'm a big believer in planning the day out so and keeping good food on hand.

One tip: Save all your glass jars from nut butters, salsa, etc. They make awesome, spill prof, and eco friendly travel containers!

Have a great day! Thanks for following!

Vegan Bodybuilding & Fitness

Amanda Grace Wing: January Training Journal

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