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Sunday, June 22, 2014

Six Week Grind (Week Four)

Well, we're well past the halfway point and into the final stretch of this Six Week Grind. I will confess I'm not down a startling amount of pounds but I am losing inches. I am also feeling a lot stronger than when I started. Though I've been working out since January, doing this challenge has pushed me to try new things. I'm testing my limits and reflecting on how far I've come. Not only can I do planks with ease (well, ok, let's not get crazy...no one in my fitness class does planks with total ease) but I can do alternating plank reaches, elbow planks (which kicked my butt just a few weeks ago) and up and down planks (going back and forth between elbow and extended arm planks). Spin still kills me but I am a lot faster and more balanced. I have much more stamina though I listen to my body and am mindful of my limitations. In short, I'm feeling great about making the choice to do this challenge. Really, that's the most I could have asked for.

This week, Ash is on The Ab Guru's 7 Day No Bread Challenge. I am loosely doing it with him though I am having a couple of wraps at lunch time. The menu reflects that. I am also focusing more on HIIT exercises this week. My goal is shorter training times with high energy, high impact exercises that make your time at the gym (or at home) count. Here's to Week Four! Cheers!!

As always, I am not a nutritionist or trainer. I'm just sharing my research, routine and diet, which has worked for me during my fitness journey. Please consult your physician before starting any new exercise or diet regimen.

Finally, there was recently a ground chia powder recall. Be sure to read more about it before investing in any chia products.

Day
Breakfast
Lunch
Dinner
Workout
Monday
Fruit smoothie with chia seeds and maca root powder
Tomato, cucumber, red onion and chickpea salad (toss all ingredients with red wine vinegar, olive oil, garlic, salt and pepper and let sit over night)
Cauliflower Couscous with kale, baby bella mushrooms and cherry tomatoes (see Monday's #30DaysofFood post)
45-60 minutes of Pilates or Yoga

Tuesday
Green Juice (1 cucumber, 4 celery stalks, 2 apples, 6-8 kale leaves, ½ lemon, 1-inch piece ginger, maca root powder stirred in)
BLT wrap with tempeh bacon, avocado and veganaise (optional)


Wednesday
Scrambled egg whites with spinach and tomatoes
Organic black bean spaghetti (available at Costco and health food stores) tossed with chopped bell peppers and dressed with olive oil, vinegar, garlic, salt and pepper
20-30 minutes intense Spin


Thursday
Fruit and veggie smoothie using non-dairy milk of choice, 1 banana, 1-2 types of fruit and 1 type of green (kale, spinach, swiss chard, spirulina, etc.), chia seeds and maca root powder
Eggplant, white bean and tomato salad (saute eggplant and toss with white beans and chopped tomatoes; dress with olive oil and vinegar)


Friday
Plain Greek Yogurt with sliced strawberries, flax seeds and a drizzle of honey
Roasted vegetable wrap with hummus (use vegetables of your choice; I use zucchini, Portobello mushrooms and roasted red peppers)
Freestyle

6 Week 6-pack Abs (level one)

Saturday
Steel cut oats with blueberries, ½ banana, and sliced almonds and flax seeds (can sweeten with agave or honey if desired)
Chopped spinach salad with 1 boiled egg, chopped hazlenuts, dried cranberries, chopped bell pepper, cherry tomatoes and vinaigrette
Freestyle
Ripped in 30 Days (Week One)

Sunday
Red onion, spinach and mushroom frittata (can add 2 tablespoons of feta or goat cheese crumbles if desired)
Raw vegetables with hummus and large fruit salad (use fruit of your choice)
Baked Spinach Quinoa Cakes with Spinach Salad (vinaigrette of your choice)

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