Ok Achieve Challengers, we are officially half way. How are you doing? Please share your successes and challenges; I am here to help!
1. 3-weeks left
2. 6-week "Get Focused" Challenge with support for the areas YOU need
3. Week #3, this week you focused on putting your goals into practice, doing something each day to help you move closer by prioritizing them. Week #4, this week is all about staying the course. Get those blinders on and just keep powering through. The halfway mark is tough; you no longer have the excitement about starting AND you still have time before the last week (finish line) adrenaline kicks in
4. Week #3 Mantra - DON'T' HAVE TO GO FAST, I JUST HAVE TO GO
5. Week #4 Mantra - GREAT THINGS NEVER CAME FROM COMFORT ZONES
HERE'S THE DEAL
So this week I had no Achieve client questions BUT I did have a posing client ask me a great one, that I thought I would share. Her question was, "how do you eat when you are a little behind schedule for a competition," OR in our current case, a little behind for a vacation and you want to really pull off those last few pounds. Here is what the current practice is, see below.
THIS IS NOT SUSTAINABLE BUT MEANT INSTEAD TO BE DONE FOR 7-14 DAYS ONLY
Meal #1
1.5 serving protein powder in water OR 1/2- 1 cup egg whites
1-2 cups veggies
Meal #2
3-5 oz. grilled chicken, turkey, fish
1-2 cups sautéed non starchy veggies
Meal #3
3-5 oz. grilled chicken, turkey, fish
1-2 cups sautéed non starchy veggies
Meal #4
3-5 oz. grilled chicken, turkey, fish
1-2 cups sautéed non starchy veggies
Meal #5
3-5 oz. grilled chicken, turkey, fish, flank steak
1-2 cups sautéed non starchy veggies
Post Workout Meal ONLY
Add 1/2 cup OR 1 serving starchy carb
(Ex: 1 serving oatmeal, 1 serving brown rice OR Quinoa, 1 slice sourdough toast, 3-4 oz. yam)
1 gallon of water
NOTE: ONE MEAL A WEEK IS A REFEED MEAL LIKE PIZZA, A BURGER AND FRIES, WHATEVER YOU CRAVE BUT ONLY ONE MEAL A WEEK
ALSO, IF YOU FIND YOU ARE NOT GOING TO THE BATHROOM (#2) AS REGULARLY AS USUAL, ADD ONE SERVING OF ESSENTIAL FATTY ACIDS EACH DAY, LIKE FISH OIL TABS.
HERE'S WHAT I DO
I have not been in this situation for a long time BUT here is my plan for the last two weeks before my cruise.
Breakfast (4:30 am)
1 cup egg whites
2 cups sautéed zucchini
TEACHING BOOT CAMPS
Early Morning Snack (6:30-7am)
RTD Orgain protein shake in water
1/2 small apple
Late Morning Snack - Pre-Workout (9-10 am)
1 serving Spark (and the other 1/2 of my apple if I am really hungry)
WORKOUT - Lift with 30 min treadmill walk after @ 3.0-3.4 MPH @ 6-10% incline
Lunch - Post Workout
1.5 cups homemade turkey chili (no beans)
12 Donkey chips (my starch after my workout)
Mid Afternoon Snack
1 RTD Orgain protein shake OR 4 oz. Salmon
2 cups zucchini
Dinner
4-5 oz. Salmon
2 cups zucchini
1 gallon of water
NOTE: My "refeed" meal will be pizza and garlic bread from Salas restaurant on a Thurs OR Fri. If I cannot eat this meal WITHOUT wine, then I will opt for a burger and fries from Hollander Cafe. :)
FAQ
Have a question, ask! I am glad to answer it.