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Tuesday, June 3, 2014

Weekly Weigh In/Six Week Diet and Exercise Plan



Robyn: 

Hi everyone. I'm back and on time with a Tuesday post.  Well, I am happy to say that this week I am down a total of 1.8 pounds.  So – since my heaviest, I am down 5.6 pounds. Not too shabby.  And I should remind you that I did that while I had strep throat all week.  Things on the health front are not much better this week – but I'm hanging in there.  Unfortunately, the weight loss is not due to exercise.  I’ve been totally sidelined and will probably remain sidelined for this week.  

                    
That said, I have been cutting out a lot of extra calories and trying to get my walk on (i.e., – Fitbit reminder!!!!).  Also, I moved office buildings this week.  Our new floor is HUGE and forces you to walk pretty far distances to hit the bathroom and the kitchen.  Believe it or not, I had 4 bars on my Fitbit without even trying yesterday.  So, even without exercising and with being sick, at least I am managing to move.

This coming weekend may be tough – big b-day week. And I am not going to watch calories. There, I said it.  Let’s see how it goes.

This week’s recipe is a redo of Dijon Roasted New Potatoes – but I made it again this weekend and it was delish. The recipe is compliments of Weight Watchers. Its a great side dish to chicken and, has more kick than just a plain ole potato!

Nicole: 

I told you last week I was starting a 6 week plan to blow past another plateau (and to make up for what’s been going in my stomach since Memorial Day weekend). I’ll confess I’m happy I only gained 1 pound even with all the unhealthy food choices I’ve been making over the past two weeks. I credit that to working out and walking (a lot). That said, it’s time to Get. It. In. I’m halfway to my goal and I want to lose the rest of this extra weight by Summer’s end. I’m clearly not going to get there if I stay on my current path. So here’s this week’s plan:


Day
Breakfast
Lunch
Dinner
Workout
Monday
Fruit & Greens Smoothie (frozen peaches, 1/2 banana, 2 strawberries, 1 cup almond milk, 1 handful spinach, 1 tablespoon chia seeds, 1/2 teaspoon maca root powder)
Mesculun salad with sliced roasted beets, chickpeas, hard-boiled egg whites, cherry tomatoes, and roasted red peppers. Dressed with chilled avocado dressing (avocado, light mayo, lime juice, salt, cayenne pepper and water)
30 minutes basic cardio (treadmill, bike, elliptical, stair climber, etc.)




Tuesday
Peanut Butter Banana Smoothie (1 tablespoon PB2 powder, ½ banana, 8 ounces chocolate almond milk, 3 ice cubes)
Quinoa Burrito Bowl (leftovers)
60 minutes of cardio (class, treadmill, bike, elliptical, stair climber, etc.)

Wednesday
Stuffed Ranchero Sweet Potato with side salad of choice
45-60 minutes of Yoga flow of choice


Thursday
2 hard boiled eggs
Baked tofu with Sauteed Brussels sprouts  
60 minutes cardio (class, treadmill, bike, elliptical, stair climber, etc.)

Friday
Homemade Green Juice (1 cucumber, 4 celery stalks, 2 apples, 6-8 kale leaves, ½ lemon, 1 inch piece of ginger)

Freestyle evening
Recovery Day
Saturday
Freestyle
Freestyle



Snacks (to be eaten between meals or after dinner as dessert): Fresh berries, nuts, Greek yogurt with granola, all natural popsicles (like these), vegetables and hummus

Freestyle days are like "cheat" days. I scheduled them for the weekend because that's usually when people veer off of their normal schedule. That said, the freestyle meal is flexible. If you're going to a social event (happy hour, charity dinner, friend's house), on a date, or just don't feel like cooking, use your freestyle. 


Truth moment? I got tired just making this plan but I completed day one yesterday and I feel great—albeit a little sore.  Now, let’s raise a nice, fresh glass of green juice to getting fit! If the thought of all this exercise makes you a little queasy, let’s raise a glass to the freestyle days to come! Cheers!

I can't stress enough that I am not a nutritionist or a trainer. Eating and exercising on this plan work for me. It may or may not work for you. Consult your doctor before starting any new exercise and diet plan.  

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