10 Week Challenge

10 Week Challenge: Week 9

1 WEEK LEFT!

9 weeks of the challenge are complete. Only 7 days left to go! The challenge has flown by, which also means summer did too and it’s already officially fall which is f*cking crazy! With summer and this challenge coming to a close, it’s going to be a bit weird. This is the 1st fall season that I am not in school…and am working full-time between 2 jobs and it’s great! Surprisingly not missing classes or the routine of having class and clinical. I am excited to start focusing on my Nutrition certification though which I was supposed to start 3 weeks ago, just haven’t had the time to sit down and work on it.

Week 9, luckily flew by. I picked up my new car, which doesn’t have power locks…but has power windows 🤔. Learned a lot of new things through the admin position and gained a new client at the gym as well as one outside of the facility. Getting into a really good groove and ready to finish the challenge out strong!


Training

1537324713926Training was the same as last week. My body is definitely starting to feel the effects of increased cardio, targeted training, and decrease in calories/carbos. I managed to get in 3 1/2 PM cardio sessions (30 minutes) on top of the 45 minutes of cardio 6x/week. Went for a run (felt really good!), biked, did a tabata, and went for a 20 minute walk (claiming as only 1/2 a cardio). Since my leg have really been feeling all the cardio, decided to hang out with my feet up on the wall for a bit after foam rolling and stretching.

My upper body has definitely leaned out over the last 9 weeks and I’m now starting to notice changes in my lower body. Glutes and hamstrings are starting to pop a bit more which makes me happy and confident that I’ll be able to get that ham/glute tie in for the spring when I compete again. Not sure how much more 1 week can do, but we shall see!


Diet

Week 2 of being at 1,520 calories. I’ve been sitting kind of below that number depending on the day, but usually getting in 105-115g carbs. Haven’t noticed too much of hunger streaks compared to when I was on prep throughout the winter. But that could also because I’m at work or out and about, rather than hanging out at my apartment between shifts. Flavored gum helps too…like a lot. Currently onto watermelon and mint chocolate chip ice cream (F*cking amazing) flavored gums.

This morning, since I didn’t have enough oats to make oatmeal or have Ezekiel bread. I decided to make a pancake…that pancake still fit my macros for the morning. I used Kodiak cakes Cinnamon Oat pancake mix, 1/4 cup powder with water — was 145 calories, 23g carbs, 1g fat, and 11g protein, along with my usual omelet. I made a point throughout the challenge to not rely on any of the pancake mixes (protein or not) mostly because I wanted things that weren’t as processed, but I made an exception for today 😊

Week 9 Meals:

  • Meal 1: 1c egg whites, 14g low-fat cheese, 2 slice turkey bacon, 1tbsp salsa, 3oz red potato
  • Meal 2: 30g oats, 2tbsp PbFit
  • Meal 3: 5oz salsa chicken, 3oz red potato, 2tbsp red pepper hummus
  • Meal 4: 5oz 99% ground turkey, 1tbsp salsa, 14g cheese, 70g Jasmine rice
  • Meal 5: 1 turkey burger, 2tbsp avocado hummus, 6 asparagus
  • Post-Workout: 1.5 scoop REL protein, 2 rice cakes, 34g SF jelly

Final week of the challenge, not much is changing. Everything stays the same with both diet and training, but I did decide to go off of the challenge “diet”, as far as what is on the meal plan that is given. But everything I made and plan to have, fits into the calorie/macro plan.


Friday, I will be doing another Inbody scan. .I haven’t done one since the 1st week of the challenge, I also haven’t weighed myself since the end of the 2nd phase. I’m curious and excited to see what the numbers are, especially since at the end of phase 2, I was at my previous stage weight. Progress pictures will also be done…looking back at where I started the challenge is interesting and honestly, disappointing to me. But more on that next week!

Other than that, nothing too exciting. Although, I was reminded of where I started (kind of) with fitness on Friday when a girlfriend sent over a Facebook memory…from 5 years ago, of a color run. I was so skinny 😳 and tan…and awkward AF.IMG_6982_20180921_092334

Have a great Monday and last week of September! Set a goal and crush it!
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