Sweating and eating Thursday, July 12

July 12, 2012 at 7:32 pm


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:


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.


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


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


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




Inverted row:


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!


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.


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


Example weekly menu:

meal plan

What I actually had:



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.



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


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.



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.