10 Week Challenge

10 Week Challenge: Week 6!

Can you believe it’s already September?!

I’ve noticed my motivation has someone been starting to lag, so to keep myself positive and pushing through this challenge, I’ve been filling my weekends to distract myself and keep busy, rather than sitting in my apartment and staring at my food pantry and thinking about what I “can’t” have.

I’ve been lucky that most of my weekends have been filled with activity without me really having to plan anything. Last weekend, Limitless Fitness staff went paddle boarding and that marked the end of week 5. This weekend through to the end of the challenge, I have stuff planned.

20180902_080158To end week 6, I went to Lake Placid, NY to visit my brother and his wife, and to meet my 2 week old niece, Valla. The drive out Lake Placid from NH is beautiful, and it surprises me every time I make my way out there.  Had the best weekend hanging out with this little nugget, Valla Evelyn MacDowell. So in love! ➡️ 😍 ➡️

As the challenge comes to a close, my future weekend distractions include…

  • Sept. 9th – end of week 7, I have something exciting/totally out of my comfort zone  planned and my 2nd cheat meal (Whoop!!). Details to come on both of those…
  • Sept. 15th – end of week 8, I have the Thunder Run 5k in Raymond, NH with Limitless Fitness and clients…never done the Thunder Run or races similar before. Should be interesting 😝
  • Sept. 22nd – end of week 9, I’m going to Biddeford, ME to watch the OCB Maine Event, and to get myself excited and motivated for the 2019 season.
  • Sept. 29th – end of the challenge, I’m not sure what I have planned for the final weekend yet…I just know there’s going to be a lot of good food

Training

2 weeks into the 2nd phase and all I can say is that high reps are killer…felt good this week. Soreness not too bad, and I wasn’t quite as tired this week either. Last week, I didn’t really do much stretching or foam rolling, so I really tried to make a point of doing so when I’d get home from work or before bed – definitely helps.20180901_103117

Since I traveled this weekend, I looked at what gyms were available in Lake Placid…there aren’t many. There’s 1 24-hour gym, 2 CrossFit facilities, and 1 or 2 personal training studios. Luckily, my sister-in-law has a membership at the 24-hour gym so I went there Saturday morning, did my regular workout for the NW challenge and added a few things because the facility was awesome.

lakeplacidworkouts

Not hating cardio – the HIIT and interval workouts have been great. I’ve been using some that have been provided and then making up my own as well. Keeps it interesting and I’m not staring at the clock the entire time wishing that it’d be over sooner.

Working out fasted

Many clients and colleagues have asked if I work out fasted or not. Since I train early in the morning, I train fasted. Some people like to, others don’t. I’ve always found that my body responds and feels better when I go in fasted vs. having something early morning and then training. And I really don’t want to have to wake up any earlier than I already do to eat something…With training fasted, I don’t notice any changes in strength or decrease/lack of muscle gain compared to if I trained after eating/later in the day.

It’s all preference and what your body/mind can handle. I prefer being fasted. Some of my clients do as well, but then there’s people who need to have something prior.


Diet

This week’s menu included:

  • Meal 1: ½ c egg whites, 2 eggs, 14g low-fat cheese, 45g oats w/ cinnamon, 1tbsp sugar free syrup [OR] 2/3 c egg whites, 1 egg, 14g low-fat cheese, 30g oats, 25g berries, 2tbsp PBfit
  • Meal 2: 2 rice cakes, 1tbsp PB [OR] ½ bag popcorn (Redenbacher’s 100 calorie bags, no butter/salt)
  • Meal 3: 4oz pulled chicken (slow cooked in salsa), 6oz roasted red potatoes
  • Meal 4: 6oz nonfat plain Greek yogurt, 8g chia seeds, 100g berries, 1tbsp almond butter [OR] 4oz 93% ground turkey, 1c lettuce, 125g rice, 1oz salsa, 14g low-fat cheese
  • Meal 5: 4oz 99% ground turkey, 1c lettuce, 55g black beans, 100g broccoli, 2oz avocado
  • Post-Workout: 1½ scoop REL protein powder, 1 apple

Quite a filling menu, the 4 bigger meals are around 320 calories (+/- 20 calories), and the 2 smaller meals around 200 calories. I’ve been noticing that the post-workout meal keeps me full for quite a while and I can typically push until 9:30/10am to have my breakfast. And the breakfast keeps me full for a while as well. Definitely not starving, yet.

For Lake Placid, I packed all of my meals for the weekend. We went out to dinner Friday night, and I just got a salad with cucumber, onion, some bacon, and then 5oz of grilled chicken, and had like a tablespoon of their maple balsamic vinaigrette. Stayed on track the best I could. I didn’t exactly plan for breakfast…what I think I should have done was brought overnight oats — oats, Greek yogurt, almond milk, and protein powder. I’ll remember that for next time though…


Week 6 done. Week 7, I’m ready.

27 days left to go, 7 days until my refeed! Days are flying by!

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