greengirl

February 20, 2012 WORKOUT Cardio ELIPTICAL - 30 mins, level 5 MEALS Meal #1 - Smoothie with banana, coconut milk, cinnamon and VEGA protein powder Meal #2 - 1 Apple Meal #3 - Tomato lentil soup Meal #4 - Veggie stirfry with rice and vegan chicken Meal #5 - Coconut Bliss icecream bar (Have a cold, craved something that would feel nice on my throat!!) Post workout - VEGA Performance Protein, 1 scoop Daily Water Intake - 3L

February 19, 2012 WORKOUT Cardio STEPPER - 30 mins, level 8! MEALS Meal #1 - Smoothie with banana, coconut milk, cinnamon and VEGA protein powder Meal #2 - Raw chili Meal #3 - Brown rice pasta with tomato veggie sauce and tofu Meal #4 - Katy's Kookie's Protein bar Meal #5 - 1/2 bagel Post workout - VEGA chocolate/coconut bar Daily Water Intake - 3.5L Fell out of routine this passed week.. Not enough sleep, too much work stress.. Going to try to make this next week a better one and keep moving forward. Thanks Robert again for everything!

February 12, 2012 WORKOUT Cardio 10 min walk with the dogs, day off from gym MEALS Meal #1 - large fruit salad, 1 rice cake with PB Meal #2 - Spaghetti squash with tomato lentil sauce Meal #3 - 1 apple with PB Meal #4 - Veggie stirfry with rice Snacks - 2 cups popcorn, 3 pieces of dark/almond chocolate. Daily water Intake - 1L - yikes! Was not feeling well today. Better get my drink on tomorrow!!

February 11, 2012 WORKOUT Cardio STAIR CLIMBER - 30 mins, level 8 ELIPTICAL - 30 mins, level 7-8 MEALS Meal #1 - 2 slices of Ezekiel bread with PB, 1 banana Meal #2 - Raw chili Meal #3 - 1 apple with PB Meal #4 - Veggie stirfry with rice Meal #5 - Potato slices, fried Post workout - VEGA Performance Protein, 1 scoop Daily water Intake - 2.5L

February 10, 2012 WORKOUT Weights A1 HEELS ELEVATED DB SQUATS - 15x15lbs, 15x15lbs, 15x15lbs A2 CLOSE GRIP PULL DOWNS - 20x60lbs, 20x60lbs, 20x60lbs A3 REVERSE LUNGES WITH SAME LEG - 15x15lbs, 15x15lbs, 15x15lbs A4 PLIE KETTLE BELL SQUATS - 30x30lbs, 30x30lbs, 30x30lbs A5 STANDING BENT OVER DB ROWS - 20x20lbs, 20x20lbs, 20x20lbs A6 DB SQUAT WITH UPRIGHT ROWS - 15x15lbs, 15x15lbs, 15x15lbs A7 BOSU ALTERNATING DB CRUNCHES - 15x12lbs, 15x12lbs, 15x12lbs A8 DB TRICEPS EXTENSIONS ON BOSU - 20x13 1/4lbs, 20x13 1/4lbs, 20x12lbs A9 DB CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs MEALS Meal #1 - Oatmeal with almond milk Meal #2 - Kamut tofu pancakes, 1 banana Meal #3 - Small salad, lentil soup, 2 rice cakes with PB Meal #4 - 1 Apple, 1 kiwi Meal #5 - Large green salad, spaghetti squash with tomato lentil sauce Post workout - VEGA Performance Protein, 1 scoop Daily water Intake - 2L

February 9, 2012 WORKOUT Weights A1 DB SQUAT WITH PRESS - 50x12lbs, 50x12lbs, 50x12lbs A2 HAM CURL ON STABILITY BALL 20 ES - 20 reps, 20 reps, 20 reps A3 DB BOX STEP UP 20 ES - 20x12lbs, 20x13 1/4lbs, 20x12lbs A4 CRUNCHES ON GLUT HAM BENCH - 15x8lbs, 15x8lbs, 15x8lbs B1 DB CHEST PRESS - 20x20lbs, 20x20lbs B2 TBAR ROWS for 1 min - 40lbs, 40lbs B3 SPHYNX PUSH UP WITH SPIDERMAN - 10 reps, 10 reps B4 SKIPPING FOR 1 MIN - 1 min, 1 min Cardio ELIPTICAL - 45 mins, level 8 TREADMILL - 30 mins MEALS Meal #1 - Protein powder mixed with canned pumpkin Meal #2 - Kamut tofu pancakes, 1 kiwi Meal #3 - Quinoa with grilled veggies, 2 rice cakes with PB Meal #4 - Apple with PB Meal #5 - Large green salad, Lentil soup Post workout - VEGA Performance Protein, 1 scoop Daily water Intake - 4L Weight this week down to 182.8lbs, and down to 2% BF! Good start to the year for me, feeling great and sticking to my great gym program. Love it.

February 8, 2012 WORKOUT Cardio STAIR CLIMBER - 30 mins, level 8 BIKE- 15 mins, level 7 MEALS Meal #1 - Oatmeal with walnuts and almond milk, little bit of protein powder Meal #2 - 1 slice of Ezekiel with PB, 1 kiwi Meal #3 - Quinoa with grilled veggies Meal #4 - Apple with PB Meal #5 - Large green salad with nuts, veggie stirfry, protein shake Post workout - 1 scoop & VEGA Performance Protein, 1 scoop Daily water Intake - 3L

February 7, 2012 WORKOUT Cardio AM STAIR CLIMBER - 30 mins, level 8 ELIPTICAL - 25 mins, level 8 PM STAIR CLIMBER - 15 mins ELIPTICAL - 20 mins MEALS Meal #1 - Rice cake with PB Meal #2 - Oatmeal with walnuts and almond milk, little bit of protein powder Meal #3 - Quinoa with grilled veggies Meal #4 - Apple with PB Meal #5 - VEGAsport protein bar Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop Daily water Intake - 4.5L

February 6, 2012 WORKOUT Weights A1 LYING LEG PRESS - 50X315lbs, 50x360lbs, 50x360lbs A2 STANDING CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs A3 KETTLE BELL SWINGS - 30x20lbs, 30x120bs, 30x20lbs A4 DB BENT OVER ROWS - 20x25lbs, 20x25lbs, 20x25lbs A5 MOUNTAIN CLIMBERS ON BOSU - 50x0lbs, 50x0lbs, 50x0lbs A6 DB CRUNCHES ON BOSU - 50x25lbs, 50x25lbs, 50x25lbs A7 STEP UPS ON BOX 20 ES- 20x25lbs, 20x25lbs, 20x25lbs A8 SPIDERMAN PUSHUPS - 50reps, 50reps, 50reps MEALS Meal #1 - Pumpkin with protein powder and cinnemon Meal #2 - Large fruit salad with 1 serving mixed raw nuts Meal #3 - Quinoa with grilled veggies, fruit, 1/2 home made protein bar Meal #4 - Apple with PB Meal #5 - Veggie stirfry with rice and beans, large green salad Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop Daily water Intake - 3L Thank you Mindy for all your kind words and support! You are one of my biggest inspirations! I should post some of your photos up at my gym, we have a new cardio room that they are allowing us to post any photos or quotes we want. I'd love to put some vegan power up there! Thanks again, love ya.

February 5, 2012 WORKOUT Weights A1 50 DB SQUATS - 50x12lbs, 50x0lbs A2 20 LEG EXTENSIONS, TOES OUT - 20x50lbs, 20x50lbs A3 20 STABILIZED LUNGES WITH DB 20x12lbs, 20x12lbs A4 30 SPIDERMANS - 30 reps, 30 reps B1 50 LYING LEG PRESS, FEET CLOSE TOGETHER - 30x135lbs, 30x135lbs B2 20 LEG EXTENSIONS, TOES IN - 20x50lbs, 20x50lbs B3 50 WALKING LUNGES WITH DB - 50x12lbs, 50x12lbs B4 100 CRUNCHES WITH CROSS PUNCH 100 - 100 reps, 100 reps Cardio STEPPER - 15 mins, level 6 ELIPTICAL - 15 mins, level 5 MEALS Meal #1 - Large fruit salad Meal #2 - Veggie stirfry with nuts Meal #3 - Quinoa with grilled veggies Meal #4 - 1/2 home made protein bar Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop Daily water Intake - 3L Still having a hard time eating enough on weekends. Odd really considering I could eat all day long.

February 4, 2012 WORKOUT Cardio STAIR CLIMBER - 20 mins, level 8/9 STEPPER - 15 mins, level 6 ELIPTICAL - 20 mins, level 8/9 MEALS Meal #1 - 1 Apple, 2 dates Meal #2 - Large green salad with lots of veggies and nuts Meal #3 - Veggie stirfry with quinoa Meal #4 - Katy's Kookies protein bar, 1 apple Meal #5 - 1 serving prunes Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop Daily water Intake - 4L Thank you Robert, I worked really hard last month! ♥

My goal right now is to lose a little, I have gained a lot of muscle but wanted to lose the BF. I have lost 6.5lbs and am having my BF checked probably this week sometime. I am confident it has gone down. I had an injury to one of my hands and was unable to use my hand at the gym for almost 2 weeks. (But still managed to go!!) So I am hoping the next month I can really bust hard I have a great gym family. Thanks for asking !

February 3, 2012 WORKOUT Cardio STEPPER - 10 mins, level 6 ELIPTICAL - 30 mins, level 7 MEALS Meal #1 - Blueberry, raspberry smoothee with vega protein powder Meal #2 - Fruit salad with mixed raw nuts Meal #3 - Veggie stirfry with quinoa, nuts & dried fruit Meal #4 - Fruit salad (watermelon, kiwi, grapes) & raw mixed nuts Meal #5 - Baked potato with fried mushrooms, peppers, onions, broccoli & large green salad Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

February 2, 2012 WORKOUT Weights A1 SPEED SQUAT WITH PRESS - 50x10lbs, 50x8lbs A2 ALTERNATING DB ROWS - 50x15lbs, 50x15lbs A3 CRUNCHES ON FLOOR WITH DB - 100x20lbs, 100x20lbs A4 SKIPPING FOR 2 MINS - 2 mins, 2 mins A5 PUSHUP WITH SPIDERMANS - 12 reps, 12 reps A6 LATERAL BOUNDS WITH WEIGHT PLATE - 50x10lbs, 50x10lbs A7 SIDE CRUNCHES ON FLOOR FEET ELEVATED 50 ES - 50 reps, 50 reps A8 SQUAT WITH CLEAN PRESS - 20x10lbs, 20x10lbs Cardio STEPPER - 20 mins, level 6 STAIR CLIMBER - 20 mins, level 8 ELIPTICAL - 20 mins, level 8 MEALS Meal #1 - Blueberry, raspberry smoothee with vega protein powder Meal #2 - Fruit salad with mixed raw nuts Meal #3 - Veggie stirfry with quinoa, 2 dates Meal #4 - Spaghetti squash with tomato sauce Meal #5 - Veggie stirfry with rice, 6 prunes Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

February 1, 2012 WORKOUT Cardio STAIR CLIMBER - 30 mins, level 7/8 ELIPTICAL - 15 mins, level 8/9 MEALS Meal #1 - Fruit salad - 1/4 cup mixed raw nuts Meal #2 - Mixed fruit, nuts Meal #3 - Veggie stirfry with rice - 1/4 cup pistacios Meal #4 - 1 apple, pineapple, watermelon - Mixed raw nuts Meal #5 - Veggie stirfry Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -3.5L Was not feeling great again today, slept in. Went to the gym for some cardio after work. Going to get to bed extra early tonight.

January 31, 2012 - whoo hoo I did it, the whole month of January! WORKOUT Cardio STAIR CLIMBER - 10 mins, level 7 ELIPTICAL - 20 mins, level 8 Was not feeling 100% today. Hope tomorrow is a better day. Didn't have a lot of time, but figured some exercise was better than none MEALS Meal #1 - Fruit salad - 1/4 cup mixed raw nuts Meal #2 - Veggie stirfry with rice Meal #3 - Fruit salad and raw nuts Meal #4 - Large green salad with tons of veggies Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

I enjoyed keeping a log of everything throughout the month, in a way, it helped me continue to get to the gym and get regular work outs in. I pushed myself and made a goal to keep logging everything. I also enjoyed reading other peoples daily meals and work out plans, sometimes interesting to see how others do things too!

January 30, 2012 WORKOUT Weights A1 LYING LEG PRESS - 8x236lbs, 8x281lbs, 8x325lbs, 8x370lbs, 8x415lbs, 8x437lbs, 8x460lbs. 8x460lbs B1 BACK EXTENSION ON GLUT HAM BENCH - 15x10lbs, 15x10lbs, 15x10lbs B2 CRUNCHES ON GLUT HAM BENCH - 50x10lbs, 50x10lbs,50x10lbs, B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs C1 LYING LEG PRESS - 30x280lbs, 30x303lbs, 50x303lbs C2 SIDE CRUNCHES ON BOSU 20 ES - 20x8lbs, 20x8lbs, 20x8lbs Cardio STAIR CLIMBER - 20 mins, level 7 ELIPTICAL- 20 mins, level 4 MEALS Meal #1 - Green grapes, pineapple - Raw almonds Meal #2 - Fruit salad - 1/4 cup mixed raw nuts Meal #3 - Veggie stirfry with quinoa Meal #4 - Left over fruit salad - Raw mixed nuts Meal #5 - Veggie stirfry - Protein shake Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

January 29, 2012 WORKOUT Cardio STAIR CLIMBER - 30 mins, level 7 ELIPTICAL - 30 mins, level 8 MEALS Meal #1 - Fruit salad (Apple, kiwi, pineapple) - 1/4 cup mixed raw nuts Meal #2 - Large green salad with tons of veggies - 1/4 cup mixed raw nuts Meal #3 - Dried fruit - Granola bar Meal #4 - Veggie stirfry with rice - 1 apple Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

January 28, 2012 WORKOUT Cardio STAIR CLIMBER - 20 mins, level 7 ELIPTICAL - 25 mins, level 8 MEALS Meal #1 -1 Apple - 1/4 cup mixed nuts Meal #2 - 1/2 cup mixed nuts - 4 dates Meal #3 - Veggie stirfry with quinoa Meal #4 - Spaghetti squash with tomato sauce Meal #5 - Katy's Kookie's protein bar Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L

January 27, 2012 WORKOUT Weights A1 LYING LEG PRESS - 100x225lbs, 100x225lbs, 100x225lbs, 100x270lbs A2 KETTLE BELL PLIE SQUAT WITH JUMP - 25x15lbs, 25x15lbs, 25x15lbs, 25x15lbs A3 BOSU JUMPS, WITH TURN - 20 reps, 20 reps, 20 reps, 20 reps A4 CRUNCHES ON BOSU - 50x10lbs, 50x10lbs, 50x10lbs, 50x10lbs A5 ALTERNATING CRUNCHES ON BOSU 15 ES - 15x5lbs, 15x5lbs, 15x5lbs, 15x5lbs A6 HAM CURL ON GLUT HAM BENCH - 15 reps, 15 reps, 15 reps, 15 reps Cardio STAIR CLIMBER - 20 mins, level 7/8 BIKE - 25 mins, level 5 MEALS Meal #1 - Blueberry/raspberry smoothie with hemp protein Meal #2 - 1 Apple, 1/3 cup trail mix with raw nuts and dried fruit Meal #3 - Vegetable stirfry with quinoa - 2 dates Meal #4 - Fried veggies (potato, peppers, onion, garlic and mushrooms) Meal #5 - Veggie stirfry with quinoa Meal #6 - Large green salad - Spaghetti squash with fresh tomato sauce Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -4L Hand is on the mend, back to work Monday. Trying to get lots of cardio in to make up for everything that I haven't been able to do!

January 26, 2012 WORKOUT Cardio STAIR CLIMBER - 30 mins, level 7 ELIPTICAL - 15 mins, level 8 MEALS Meal #1 -1/2 Grapefruit Meal #2 - Stirfry (potato, peppers, onion, garlic and mushrooms) Meal #3 - Vegetable stirfry with rice Meal #4 - 1 Apple - 2-3 dates Meal #5 - Veggie stirfry with quinoa Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -3.5L

1. Eat tons of fruits and vegetables. 2. Drink 1 gallon of water daily. 3. Help & spend time with animals at my job, SPCA and at home. ♥

January 25, 2012 WORKOUT Cardio STEPPER - 20 mins, level 6 STAIR CLIMBER - 20 mins, level 8 ELIPTICAL - 20 mins, level 7/8 MEALS Meal #1 - 1 Orange - 1/4 cup mixed raw nuts Meal #2 - Fruit salad (kiwi, pineapple, grapes, apple) - 1/4 cup raw nuts Meal #3 - Veggie soup with rice - 3 dates Meal #4 - Small bowl of veggie/potato soup Meal #5 - Roasted vegetables with rice Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -3L

January 23, 2012 WORKOUT Weights A1 LYING LEG PRESS - 8x225lbs, 8x270lbs, 8x315lbs, 8x360lbs, 8x405lbs, 8x427lbs, 8x450lbs. 8x450lbs B1 BACK EXTENSION ON GLUT HAM BENCH - 15x8lbs, 15x8lbs, 15x8lbs B2 CRUNCHES ON GLUT HAM BENCH - 50x0lbs, 50x0lbs,50x0lbs, B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs C1 LYING LEG PRESS - 30x270lbs, 30x292lbs, 50x314lbs C2 SIDE CRUNCHES ON BOSU 20 ES - 20x5lbs, 20x5lbs, 20x5lbs Cardio STAIR CLIMBER - 30 mins, level 6 BIKE - 15 mins, level 4 MEALS Meal #1 - Blueberry smoothie with hemp protein powder Meal #2 - Veggie soup (with various veggies, brown rice & potato) - Raw nut mixture, dates Meal #3 - Veggie stirfry with quinoa - Nut/dried fruit mixture Meal #4 - pineapple & orange Meal #5 - Spaghetti squash with fresh cooked tomato sauce Post workout - VEGA Performance Protein, 1 scoop Daily water Intake -3.5L Thank you Derek for the encouraging words!!