Sweating and eating Thursday, July 12

July 12, 2012 at 7:32 pm

Sweating:

According to my “Lean Body Blueprint” ModelFit plan…

MF weekly sched

today was supposed to be Mobility (includes stretching and warm up) and 30-45 minutes of cardio. But flexibility has to be the name of the game. When opportunities and responsibilities arise, you have to go with the flow. So here is what I did today to work up a sweat.

I had my last physical therapy appointment this morning. Four weeks, twice a week, done. Here’s the proof:

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I’ve said it before, but PT definitely counts as “sweating”. I sweat a bunch when I’m there. So that was workout #1.

Workout #2 was actually an in-person workout with Trainer Chris! I met him at Peak Fitness Tampa for a small-group workout. I also met Megan, who is also doing the “Lean Body Blueprint” program, and Chris led us through a variety of exercises.

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We were supposed to grip our glutes with our hand while we did this (single leg glute bridge hold).

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We were supposed to press on our hips with a fist while we did this (clams):

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This was called “wall slides” (Trainer Chris was taking the photos):

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Squats:

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Inverted row:

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We did a ton of other stuff and I was able to get clarity on some of the questions I had with the adaptation workout that I have been doing. A split squat is a lunge. Got it.

It was great to see you again Chris!

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So that was my sweating for the day. I may be deviating from the plan a bit by not getting any aerobic activity in today, but I definitely got a great workout with Chris and a bonus workout with physical therapy.

I am also logging all of my workouts and diet in the ModelFit forums. If you go to the ModelFit website and create a profile, then you can view the forums and see all of the “Lean Body Blueprint” program. Plus, you can see Trainer Chris’ response to questions I (and others) have posted there. The forums are just getting off the ground.

Eating:

The suggested meal options for the first two weeks of the Model Fit “Lean Body Blueprint” program:

mealoptions

Example weekly menu:

meal plan

What I actually had:

Breakfast:

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This was 1/3 cup (before cooking) plain oatmeal, 2T cottage cheese, 1/2 cup eggbeaters (scrambled), and a couple of tablespoons of salsa. Around 300 calories, but I’m just estimating. I love savory oatmeal! Since the protein pancake recipe includes 1/3 cup of ground oats, I figured it was okay to have 1/3 cup of oatmeal, plus a bunch of protein.

Lunch:

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From Fresh restaurant in Tampa, the “carver” salad.

carver

I had the horseradish chive dressing. It’s low-carb, except for the crispy onions, but there were just a few of those. I couldn’t find nutritional information on the Fresh website, but this was a huge salad and I’m sure it was at least 500 calories if not more. It was so good. Definitely worth it.

My huge lunch was close to 2:00 p.m. again (seems to be a trend with me), so I didn’t need an afternoon snack.

Dinner:

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Baked salmon, leftover spaghetti squash, and an obscene amount of broccoli. This seems pretty much on-plan to me. I’d guess about 400 or 500 calories there. I’d say my daily total is somewhere between 1200-1400 calories. I did not want to weigh my broccoli, sorry.

I’m not going to have a fourth meal today since I had such a big lunch and I am stuffed from all those veggies with dinner. Kitchen is closed for the night.