It’s the start of another Phit-N-Phabulous week here at PNP. Clients are weighing in and losing fat, new exercise plans are starting, and some of us are trying a new eating style I designed over the last few weeks. It’s not earth shattering, but it is based on all the things I have done and learned through the past couple of years: clean eating, portion control, and timely meals. I’ll keep all the readers posted on how the program is going for my clients. We are all pretty excited to give it a try and see if my system makes adopting this healthy lifestyle a little bit easier.
This weekend was full of activity and good eating. I missed my cheat meal this weekend. I know, how the heck do you miss a cheat meal? Well, I was enjoying eating my clean foods so much that I didn’t crave it. Instead, I ate just a little more clean calories than normal and I feel amazing today for it. For those of you who don’t know, I’m training for the Breast Cancer 3-day walk where I will do 20 miles of walking a day for 3 days straight. Lots of low aerobic zone training which means fueling in small amounts.
The other exciting things going on are:
- I’m currently training my hunky hubby. We’re doing three day splits for awhile until he gets more comfortable with weights. I’m loving it. It’s always been my dream for us to workout together. Now, I just have to keep the fire lit under his cute, little tushy. And yes, my baby’s got some good back on him. It will come in handy as I smack that tush around with lunges and jump squats.
- I added three new workouts to the Cardio Book this weekend. Each one is a variation of a 50 minute workout for the elliptical/bike/stairmaster. The workouts consist of getting on and off the machine in intervals and doing various types of dynamic or plyometric work. They are challenging…to put it nicely. If you have ordered the cardio book in the past and would like the latest version, email me and I’ll send it to you at no cost. 
- Next week I will be opening up two slots on my training schedule. If you are on the waiting list, look for an email from me!
OK…let’s talk about the workouts for the weekend. I’ll start my food journal with today’s menu.
Friday – Back and Shoulders
Superset 1: 3 sets
Bentover Rows
OH Press
Leg In and Outs
Superset 2: 3 sets
Deadlifts
Upright Rows
Lat Raises
Superset 3: 3 sets
Lat Pulldowns
Cable Pull thrus
Roman Twists
Superset 4: 3 sets
Assisted Pull ups
Machine Rows
Monday: Legs p.m. (Chris will do 1/2 of this workout and finish with cardio)
Superset 1: 4 sets
Knee Up Runs
Running Toe Taps
Hop Squats
Superset 2: 3 sets
Leg Press
Pop Squats
Gym Sprint
Superset 3: 3 sets
Extensions
Quad Jumps
Calf Pops
Superset 4: 3 sets
Hamstring Curls
Pump Lunges
Burpees with hop
Cardio for the entire weekend:
Friday a.m. – 50 minute new Stairmaster Intermediate Routine from Cardio Book
Friday p.m. – 30 minutes of Baby’s Got Back from Cardio Book
Saturday – 7 mile training walk for 3-day
Sunday – 6 mile training walk for 3-day
Monday a.m. – Spin Class and 15 min. of Rump Buster (shortened to round out one hour of cardio) p.m. will be a leg workout with hubby and a cool down 3% incline walk for 10-15 minutes.
Today’s Food Journal:
B – 1 cup of Fiber One mixed with 1 tbsp of SF Jelly, 1 Fage Yogurt, 2 tbsp of raisins
After workout snack – 1 cup of oatmeal with SF Jelly and coffee
L – chicken breast with artichokes, beets, and black eye peas
S – yogurt with pb and SF jelly
Preworkout p.m. – Gluten free pasta with marinara (small portion) with a boca patty
p.m. afterwork snack – tofu smoothie made with fruit
lol, you’re too funny!!! “yes, my baby’s got some good back on him. It will come in handy as I smack that tush around with lunges and jump squats.”
when you have time, i gotta admit in person some things… better to admit then to forget and wonder why the scale crept up
Comment by Angie — May 7, 2007 @ 12:25 pm
Your new eating style sounds interesting. Will you be sharing it once you see the results from your clients or it will it be for your clients only? You are such an positive force in my day and keeping me on track. Thanks for all you do and share.
Comment by Paula — May 7, 2007 @ 1:54 pm
No…this will be clients only. I gotta save a little something special for them.
I’m following it myself but the actual worksheets and food lists, etc. will be for them. Thanks for asking.
Comment by phitnphat — May 7, 2007 @ 3:02 pm
what eating style are you talking about?
Comment by Angie — May 8, 2007 @ 9:51 am
I just compiled a bunch of the lessons I have learned through WW, Tosca, and other sources that have worked for me. We’re taking the best ideas and the most livable ones and doing that to support the healthy lifestyle. As always, my clients can do the program of their choice like WW, but some of my clients do not do WW and need a guideline to get started.
Comment by phitnphat — May 8, 2007 @ 10:02 am
I was referring to the new eating style that some of your clients were starting this week. You mention it in your first paragragh above. I have been a WW lifetimer for 11 years and have now been trying to follow clean eating. Eating clean is not easy, but I feel so much better when I do. Trying to fuel my workouts, I just don’t feel that WW is doing it for me any longer. Thanks.
Comment by Paula — May 8, 2007 @ 5:39 pm