Day 8 - Weekly Nutrition Plan & Training Plan

I am feeling positive and ready to attack this week. The burners are on and the crock pot is working. Meal prep is officially under way. I am easing back into finding my groove. I should be able to stay consistent in my schedule this week, so I am greatly looking forward to a successful week.

Training Plan

Sunday -Rest Day

Monday -Marathon Training -  Run 3 miles

Tuesday - Glute: Heavy & Step Mill x 20min

Wednesday - Marathon Training -  Run 6 miles
                      Train - Back/Biceps/Abs

Thursday - Marathon Training - Run 3 miles
                   Train - Shoulders/Chest/Triceps

Friday - Glute: Light &  Plyo/Functional

Saturday - Marathon Training - Run 12 miles

Glute: Heavy
3x10
Smith Squat
Sumo Squat

Leg Pressdown
Cable Kickback

Smith Reverse Lunges (with leg lift)
Hack Squat

Hip Thruster
Butt Blaster

Romanian Deadlift
Donkey Kick - Smith

Abductor

Back/Biceps/Abs
Drop Sets 3 x 15,12,10
Pull Up

Lat Pulldown
CG Cable Row
CG Pulldown
One Arm Dumbbell Row
Hyperextensions - weighted

Barbell Curls
Preacher Curl
Rope Hammer Curl

Hanging Leg Raise
Reverse Crunch
Leg Drops

Shoulders/Chest/Triceps
Drop Sets 3 x 15,12,10
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Alternating Front Dumbbell Raise
Reverse Pec Deck
Rope High Pull - Rear Delt

Flat Dumbbell Press
PullOver
Incline Dumbbell Flye
Machine Flye

Dumbbell Overhead Tricep Ext
Skull Crushers
Dips - weighted

Glute: Light
4x15
Bulgarian Split Squat
Single Leg Squat
Switch Lunge Jumps

Step Ups - Weighted
Curtsy Lunges
Speed Skaters

Reverse Hyperextension
Cable Kickback
Jump Squats

Nutrition Plan
I had a difficult time managing the varying amount of calories from day to day due to changes in work schedule and needing to be flexible. I decided to make everyday have the same calorie goal, which in my case is 1,800. Still on a 40/30/30 split with macros.

Meal One -
Vegetable Egg Bake with Ezekiel Cinnamon Toast

Meal Two -
Chocolate Peppermint Protein Pancakes
I used the Amazing Grass seasonal flavor, Chocolate Peppermint and added mint extract

Meal Three -
Chicken Tortilla Bake

Meal Four -
Turkey Burger, Brussels Sprouts and Sweet Potato Chips

Meal 5 -
Quest Bar & Nut Butter

Meal 6 -
Recovery Protein Shake

Stay tuned for helpful nutrition and fitness topics through out the week. Feel free to email me at fitwhitt@gmail.com with any questions.

- FitWhitt

Foody Friday

I have been playing around with daily themes and I think Foody Friday will be my favorite. I think it would be fun to either share with you a spotlight on a new product or recipe that is healthy.

This week I want to highlight the wonder that is P28 bread. I ordered mine this past week and have been thoroughly enjoying it. My husband has been enjoying the bagels as well.

The bread is soft and all natural, whole wheat. I keep mine in the freezer for freshness and toast it before my meal.

You can order it at https://www.highproteinbread.com


Here is the great details of what makes this bread so great

28 grams of Protein per two slices

100% Natural

100% Whole Wheat - Made with Oat, Flax Seed, Sunflower Seed, and Millet

Made with 100% Whey Isolate - The highest quality source of protein

A rich source of 8 essential Amino Acids that your body needs for growth, energy, and vibrant health

Cholesterol Free

A Good source of Fiber

Contains Omega 3's

Excellent for people who are trying to build muscle and/or lose body fat

The website also has some great recipe ideas to use the bread with. One I will try for my husband this week is protein bagel pizza
.

One of my many wonderful coaches with Team Bombshell is also a spokes model for the product. You know a product is good when Team Bombshell supports it. This is Vanessa Campbell, Coach V, rocking out in some P28 gear.

I HIGHLY recommend this product for anyone trying to maintain/gain muscle mass. ENJOY!

- Whittney C.

Reciper Helper - Zuchinni Pasta

Here is a great new recipe for when you want to induldge in pasta but keep it lean.

You only need 3 ingredients: zuchinni, lean ground turkey breast and Monte Bene past sauce
1) Wash your zuchinni

 I like Monte Bene sauce because it is all natural, no added sugar or high fructose corn syrup and low calories/carb count

 2) Slice the ends of the zuchinni

 3) Cut lengthwise into thin slices

4) The cut those slice into strips
5) Steam the zuchinni. I usually let me meat brown while I am slicing my zuchini. Add the sauce to the meat and let it simmer while your zuchini steams.
6) Enjoy a delicious and yummy dish!

Honeysuckle White - Ground Turkey - 99% Fat Free, 1 container (16 ounces ea.)
Monte Bene - Garlic Marinara Pasta Sauce, 1 container (3 cups ea.)
Raw - Zuchinni, 4 cup Calories      226 Carb              15 Fat                  6 Protein         29 Fiber             4 Sugar            8 (makes 4 servings)

Also, I made my egg white quiche again for this week. Soo good.
Take 1 carton egg whites (large), asparagus, chives, cherry tomoatos and fat free feta. Sautee veggies and add other ingredients. Bake for approx 35 min at 350.

Nutrition Facts

Heb - Real Egg Whites, 1 container (4 1/2 cup (50g) ea.)
Generic - Asparagus, Raw, 2 cups
Costco - Cherry Tomatoes, 1 cup
Chives - Raw, 4 tbsp chopped President - *Fat Free Feta Cheese, 4 oz

Calories 110 Carbs        3 Fat            0 Protein    21 Fiber         1 Sugar        1 (Makes 6 servings) Happy Easter Weekend!!! - Whittney C.

Foody 101

I compiled a list of excellent food for all of us on "diet". Ironically most of them are found in specility stores or have to be ordered online, but hey, anything to make dieting a little more enjoyable.

1) I have not tried this peanut butter yet but plan on ordering some. It is high/protein and low sugar and comes in yummy flavor combinations of peanut butter and almond butter. YUMMO! Put this the mothers rice cakes below and you have a low carb/high protein snack.

                                                                         Nut's N More
2) Of course there is the old faithful that I can not live without PB2. Low calorie powdered peanut butter. For when you need that peanut butter taste but need to keep the calories low.

Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Calories: 45
Total fat 1 g   
Sodium 70 mg 3%
Total carbohydrate 6 g
Dietary fiber 1 g
Sugars 3 g
Protein 4 g




3) Miracle Noodle - gluten free, calorie, free, carb free "noodles". One of my clients gave me a pack to try. She had to order them off of Amazon. After a good rinse to rid the fishy smell, I flashed boiled them and paired them with tofu, asparagus and peanut sauce to make a simple diet friendly pad thai. Delicious and 100% guilt free!

Calories 0

Total Fat 0g

Protein 0g

Protein <1g

Sugar 0g

Carbohydrate <1g - only fiber

Zero Net Carbs, Zero Calories, Zero Glycemic IndexIngredients: Water, glucomannan (soluble fiber), calcium additive.
No soy, gluten, or wheat!

4) Mother's Rice cakes - Brown rice cakes with half the calories and carbs found in other brand rice cakes. I bought the no sodium one's while in a Whole Foods in Dallas and wish I would have bought the whole lot because they are so good and I can not find them anywhere in Austin.

Calories 35
Sodium 0 Total Carbs 7 Protein 1
Total Fat 0 g
Mother's 5) Julian's Bakery products - low carb bread! Perfect for french toast on Saturday mornings. I have only found it at Natural Grocery in Austin .   1 slice ( 1.5 Ounces or 42.5g) Calories 109 Total Fat 1g Sodium 140mg Total Carb 13g Dietary Fiber 12g Net Carbs 1g Sugar 0g Protein 12g Approx. 16 (24 Ounces or 1.5LBS) Julian's Bakery Calories from Fat 9 2% 0% 0% 2% 7% 48% 0% 6) They also make brownies! I need to order these asap. I actually called local stores in Austin  and begged them to start caring all their products. 1 brownie (2oz) 1 Calories 45 Calories from Fat 10 Total Fat 1g 2% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 55mg 2% Total Carbohydrate 20g 7% Dietary Fiber 8g 32% Sugars 0g Sugar Alcohol 10g Protein 6g 7) About Time Protein Powder - This is my absoulte next purchase. Mmmm!! About Time Protein - Birthday Cake Flavor 8) Of course I can't live without my Bright Harvest Sweet Potato patties. I have only found them at one HEB store in Austin. Serving Size 1.0 patty (57 g) Servings Per Container 8 Amount Per Serving Calories 60 Total Fat 0 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 14 g Dietary Fiber 1 g Sugars 5 g Protein 1 g Bright Harvest What are some of your good diet finds? - Whittney C.