First Climb, legs and Holidays.........

Since my last post, I did my first climb last Sunday. I climb not during a long time, It was more to see how I felt and how my body reacted rather than performance. 

Paco was with me for this "Come Back" and it was a great pleasure to spent this time with him. He was very care about me, giving me some advices and encouraged me each step I made....... It was very kind and it was really cute to hear him "Go Maman, Go you can do it, yes it's very good, don't give up, keep going, yes it's great, you did it etc........"

Here is a little "snapshot" of this "Oh so Great Moment"............

And because I was lucky to share this moment with Paco, He did a little video about ........ this moment. Unfortunatelly, for a reason that I don't know I'm totally unable to upload the video from my cellphone to YouTube or to my computer.

On last Monday, I started Jill Fit Legs Program........ it was ........Oh my God........ very good. I really enjoyed the workout, and it surprised me to have sore muscles the day after....... If you don't know, it's very difficult to "shock" my tights even if it's a new workout....... But it seems that this one work well to "shock" my tights and it was great. This week was a warm-up round because, I didn't do all the cardio part it was asked...... just because I was a little bit too sore (yes you read well)....... So I would re-start Week 1 on Monday and follow the program to the letter now I know how it is and how I can feel after........

Weight is "stable" this saturday and not too bad because it is "period time"...... so my weight is 69.4 kg. For this time, it's good because I didn't up as high as I did normally. I was hungry, more than usuall but without feelings of craving about food. Just hungry....... I applied some tips as "wait 20 mn before eating to see if it's hunger or just your head", "drink a glass of water" etc...... I did, but you know what it was true hunger.

Paco and Pavel are on Holidays since yesterday evening and then I have to adapt my workout schedule : that means : workout in the morning before breakfast, (a good thing for me). Tomorrow we are going to "Blockout" with Paco, Pavel and a good friend of mine : Marjory, to climb on indoor.
Dear husband is in Spain for the entire week-end, and you know what, the house is really quiet, peace, that's really good.

I would post pictures tomorrow about our indoor session.

and to finish : I started my LesMills certification on July, 26, and 27 and 28.
Other part of the certification would be in September and in December.
I think that is an other great motivator to get back in shape and to stay in shape too !

So see you tomorrow with great pictures !!


 

YES ! I GOT IT

As i wrote on FACEBOOK, yesterday was a very important day for me.

It was THE DAY. It was the 3 rd post surgery visit to my surgeon. And I was waiting about something ..... To start to climb again .... It seems that the hard work i made paid.
The surgeon said me YES !!!!

I'm sooooooo happy !

And i have also an other good new : it seems that i loose weight. I weight in at lunch today and the result was : 68 kg and 300 g. So normally I weight in before breakfast in the morning. So if tomorrow the weight is thé same or less that means that the strategy we planned is working and that s a good thing.

See you tomorrow
Lucile



Sent from my iPhone

On the Go......

Today, I m on the go and visit my sport's doctor. The appointment is at 10.45am, it takes one hour with RER and Metro.

So for sure, I will not at home for lunch.

Then, I decided to eat on the go and shop some things at the shop in the city I'm at these time.

Have a look of my lunch....
It eat it, slowly under the sun (between big clouds), it was tasty, healthy and totally satisfying my appetite.... (I didn't eat breakfast this morning : I was absolutely not hungry.)
I ate for my lunch 3/4 of cottage cheese (it was a pack of 250g), the entire of Alfafa (50 g) and around 1/3 of baby carrots. And naturally with plenty of water ....

Simple, healthy and tasty meal on the go.....

Planning, planning and planning

When you have a goal, whatever it is, if you want to reach it, it is necessary to have a plan. 

Not a plan in your head, I speak about a written plan, to set your workouts around your existing schedule, and if necessary, eliminate some things who are not really important right now, and focus only about what is important.

So as I'm concerned I have to shred down few pounds and body fat.
What is good is : 
I exercise regularly, so it would be not a problem for me.
I can work hard or very hard to push myself outside my comfort zone, 
Most of the time I eat clean and well : during last year I re-learned to hear my body and all the signals it sends to avoid avoid overeating and bigging etc.........

So, when you set goal, the most important thing is to be honest with yourself and not deny what is just under you eyes.

So this week end was a good time for me to instropection and analyze what's wrong with what I do.

The answer is very easy :
I workout well,
I eat clean,
BUT, I tend to eat a little bit too much fat, not by bigging or eating junk food. No I noticed that is very easy to eat too much fat even if you do not want that.

I realized that when I made the Best Chocolate Zucchini Bread (Gluten free and Paleo). Just with a recipe's name like that, you just want to cook it. But I asked myself....... Yes it's a wonderful recipe, but as you know that 1gr of fat = 9 calories and when you know that there is in the recipe coconut oil, pecans, and almond flour....... you can figure out that a slice a this wonderful Zucchini Bread can weight a little bit too much in your plate.

To be sure, I used a very useful Calculator and you can ask about servings too.....

I choose to have 10 servings ....... Ooooops...... it's "only" 260 calories for one serving with a total of fat of 20 gr....... That means that only with this serving and without counting the rest of your plate you already  have the amount for your meal........... and more...........

So to avoid a so bad surprise (don't think that I didn't know that, but there is always a difference between to know and to realize/apply and take "conscious" about a fact) I decided as I did last year and until my shoulder surgery in January to plan and cook food for the week.

You can have below a sneak peak of what I planned :

 So from above to the last pictures we have :
Ratatouille (not the movie, but the Oh so French recipe),
Chocolate Zucchini Bread
Radishes
Picante Fritata
Leeks and Spinash leaves fritata
Mustard Chicken in "papillote"
Fish in "papillote"
Tofu sautes with green beans and red peppers
Peppers cutted in slices................

With this I can eat until Wenesday ......... Not so bad........ and it makes me gain some time when I'm in a rush......

It's a little step but important step........
Day by day, I improve my strategy and correct if needed........ and naturally re-start to write my meals and my workout...... It's one of the key in my case.

Until tomorrow (visit by sport's doctor.......)



 

You are what you are .........

.....and you are the only actor of what you want to be.....

All is said......
And if I write that today it is simply because between the Time I said and realized that and the Time I apply it it took me a while...... But where I ' m "lucky" it is I'm not thé only one.

Very recently, a friend of mine posted few pictures about herself where you CAN look that she transformed her body (i didn 't see under her clothes but pictures let think that she shredded few pounds since last october).

I smiled when I looked at her pictures .... Because until the last Time I meet her and we spoke about body, strenght training hard workout etc.... She always answered me that she doesn 't want "muscles" or to be a little bit muscular..... I gave her some advices regarding weight training and nutrition and explaining her that the only way she has to reduce body fat was to combine exercises with weight and a strong, healthy nutrition 80 % of thé Time . The only answer I have was : I don't want brainstorming ..... And that 's all.
I explained her that she is the only actor of her success depending on what she really wants.

Nobody is prophete in her on land......

To be continued tomorrow

Envoyé de mon iPhone

First Day of my New Goal

Hi,

As I told you yesterday, I started my new goal : subscribe and take part in the next Oxygen évent : win a cover model shoot.

If you want more details you CAN go there :
www.oxygenmag.com.au

And you click on the website on thé link "cover girls" and after click on "cover girls compétition 2013".

I know that i have to work a Big work but when you read about what they're looking for, i have all my chances.

Just below i applied this morning what i preached. Stop eating when you are just "satisfied" or thé rule of 80 % only.

To the next Time
Lucile

Still There...........

it's has been a while since the last time I posted something here.

But don't let figure out that I'm a lazy girl and just one of those who speaks more than she does..........

I almost finished "the Power of Less" from Leo Babauta. I really enjoy this book and even if when you read him, you just think, "God, that's so simple, why do not I have think about it before........" it's ok and if you follow his advices, it is really easy to apply.

The only thing is, at first, to clean up some places, because most of the time I'm crowded under things that I don't have the use or put here or there "in case of.........".

It makes me think too, about what I really want, what I really do not want, where I want to go...........

So much things, but at least I finally make a list of what I really want :

As I have already written it is :
Body transformation,
PN Nutrition Certification / Coaching,
Climbing.

and naturally I have to choose task for each :
As you know, I google my journeys on google calendar and  I 'm working on each every day.

The only problem is : Each time I decide to plan great/good thing on which I want to work on, Dear husband is always put some bugs in my plan. Trust me or not, but that's the truth.

So the last 2 weeks was very cahotic, between some week ends outside the house, (the last 2 week ends), and between appointments who change at the last minute, and with a mood with up and down.

You have to know that most of the time, when I'm so silent it's not a good thing.

So it is very hard, to follow your plan in this case, but because I'm determined, I decided that it would be as i want and with the results I want.

Sometimes, I struggle too with some doubt about my shoulder too, and it makes me so sad to not climb that it does not help me........... I have now 2 physiotherapists (because the first one has some things to do, so he decided to share his time with an other physiotherapist -a girl-). I've meet this girl and I can say you that she's not the most smile woman I have ever known and if you want some support and encouragements from her, you have to come back an other day. So in other words i have nothing to wait regarding her, but the only advantage she's got is that she does me work hard and have results.........
That's better than nothing, but sometimes a high five would be great from her.

I started too to search some great ressources regarding coaching and It seems that I could do a 15 days workshop with Les Mills. It gives you some great ressources and tools and the structure about laws.........

you can read more here (sorry it's in French, I do not find the english page)
http://www.fitness.fr/produit/produit.php?prod=ptt&type=18&famille=1 

and more here too :
http://www.fitness.fr/produit/produit.php?prod=pttm&type=18&famille=1 
http://www.fitness.fr/produit/produit.php?prod=ptc&type=18&famille=1 

and with some specializations like :
http://www.fitness.fr/produit/produit.php?prod=bootcamp&famille=1&type=19 
http://www.fitness.fr/produit/produit.php?prod=mincir&type=19&famille=1 

and other 2 more.

But don't think that I give up the fact to obtain my US certification as a personal trainer. I totally understand that workshop with Les Mills would be a great help to start, but it does not replace 3 to 6 months learning with a national orga nisation as NFPT or others. It is just an addition especially in the way to communicate with the client and to be closest as I can of what the client expect.
You can not invented that, you can learn by a workshop, and with your peer, with books....... So I take all the tools I can have to be able to propose and to give the best. I know that It would not all in one, and it would be step by step.

I realize too that I'm totally falling in love with climbing, I love climbing, I dream about boulders, difficulties, and about my trainer........... Yes I have to admit that we have so much things in common........... 

But because I decided to go ahead I plan and apply more and more and better and better what I decided to do. 

I started the phase 11 of LE even if I read on Facebook that some of my kaizen sisters directly started with phase 8 or 7........... So if you mean that it is better for me to start with phase 8 instead or an other phase (I wanna peak on the end of June) let me know.

I decided too to plan my meals and to write all what I eat in a notebook.
When I write I plan my meals it is not deciding at the last minute, but by using a software to have the best ratio between where I am with how I work out to where I want to go and my goal : fat loss.

So I think that I have enough write, and it must be a little be indigest........
Sorry for that.
I stop here right now. Next time I would give you some other news !!
Have a great week end !!

Lucile

The Power of Less or Setting goals

All is say in the title.
I'm currently reading the power of less from Leo Babauta. Or the art of limiting yourself by doing less but achieve more........ 

So because I'm one of this women who prefer live her dream than dream her live, it's time for me to lay the first stones.

I'm very eclectic woman. 
On one hand, I'm dedicated to sport, health, strengh training, running, read good books about strength training, nutrition and learn, achieve better body and results in,eat unprocessed food and back to the principles that my parents learned me (with some changes because they are a little bit rigid on that), love to work out in park and feel the wind on my face, hearing birds who are singing me their last beautiful song......... and on the other hand, I'm a yarn, knitter and crocheter addicted......... I love the process to who starts from choosing the pattern and the yarn and see your projects growing modified it and read some great books about this passion.

So during the day, it is a balance between my passion from sports etc, and craftsy activites and my family....... 
But I want to build more.

Because I think that I have so much to share in this area, and because I know that what I preach (especially in sports etc) works and that I love help people to find their inner strenght and to become "better" in their sport activities or to achieve their goal (most of the time : body transformation or losing weight or fat) and I love to help them throughout the process.

And naturally I would love to share my passions for knitting and crocheting too....... 

So all is said........
So for the next 12 months my goals would be :

- 200 % total recovery for my shoulder
- Take part in a climbing competition
- Take part in my first Spartan Sprint Race
- Achieve and pass my PN certification
- Sculpt my body as an artist (or the vision of what it is for me) : lose 9 to 10 % body fat and add lean muscle
- Put the first step on my conception of small group fitness class and about coaching other.
 As you can see, some of these goals are in total correlation and depending from  the other one.

Now, I now that I would work on short terms goals to achieve long term goals.
And to organize more and more my day and especially the time to go to bed, to wake up earlier and have more time just for me and for me.

I would speak about that next time,

Wenesday

Wenesday or do I say, kids day ?
it is a special day, who is enterely dedicated to my lovely boys, Paco and Pavel.

If you don't live in France, you have to know that Wenesday is a School off for children from 3 to 10 years old.

So what does it means ?
It means that there is 2 solutions for the mother you are :
On one hand you can keep going to work this day and you let you kids to a perischolar club who keep your kids busy for the entire day. You can go to work in peace........ Your children are not alone and doing some dummies things at home or in the street......... But as always it is a coast of that, and you are not sure that you kids enjoy the time they spent but, for those who have no choices they go and that's it.

On the other hand, you can choose to work only 80% time on your week and then be off to work on Wenesday and then keep busy all day long with your kids. But you have to know that it is ABSOLUTELY NOT A REST DAY for you........ It is the contrary....... It is a very exhausted day where you run here and there and to accompany them to ther respective ativites, expect them to finish, go home and spend quality time with them at home, without to mention to deal with some kids problems as "Mom, he took my car, and he didn't ask me before, he does always what I do, He copies all my drawing etc....."

As I'm concern, I decided to choose the second solution. Since I have knew that I was pregnant almost 10 years ago, I have always decided to keep busy with my children. For me it was out of the question to let my kids to an other women all day long to raise them. So naturally, I earn less money than before, but to see your lovely kids growing up each day, is one of the most beautiful gift you can have in this world. Yes it is not easy each day and each day is different but nothing worth more than a BIG HUG and a BIG KISS from you kid ....... a such wonderful moment........ For only this reason, It worth the deal.

So yesterday, it was Wenesday and then kids day.
It is the only one day where I don't do workout. I play with them, cook with them watch a movie with them, accompany to their activities and go to work  in the evening.

So this is was my day yesterday in terms of meals :
Meal 1 : 8.45 am
1/2 cup oats (cook in water)
1 1/2 scoop whey isolate protein
1 tpsn olive oil
1/2 medium apple

Meal 2 : 12.30 pm
1 1/2 cup chicken (chicken cooks in mustard - very easy to do, and the chicken is very tender, yummy.....)
1/4 cup brown rice
 1/2 medium apple
1 cup green beans

Meal 3 : 6.30 pm
3 slices ham
1 cup sucrine (green salad)

Meal 4 : 10.30 pm snack
1 scoop isolate protein
500 ml cold water
1 cup celery sticks
1 tspn organic peanut butter.


Fitness class (that I give to my members) from 7.30 pm to 8.30 pm
Body weight class (a good one)
I'm always very happy to teach them and spend a very good time with them.

I went to bed at 12.30 am.
It is a little bit to late, but I'm working on it !!

Sign off
Lucile

Tuesday..........

I had a great time yesterday evening while I was to my climbing sport association. I 'm not able to climb right now, but it is always a great time to see my friends climb and help them to find some solutions while they are doing some boulders.

Yesterday workout was a good one and today since months, I feel my muscles a little bit sore.

Here are my meals and workout for today. I decided to do intermittent fasting for today, and then I did my workout this morning after Paco and Pavel went at school.

9.30 am to 10.45 am

Workout A - Autoregulation Phase 3

1 serving BCCA with 800 ml cold water during the workout.

Block 1 : 15 mn:

  Flat DB Press : 12 kg - 12-11-10-10-10-10-11-12-7

CAble Row narrow (with band) : 12-12-11-11 reps

I stopped after 4 series because the ROM became shorter.

Block 2 : 15 mn

TRX one leg squat : 10-9-7-7-6-6

Good Morning : 12 kg - 10-7-7-8- 9 series

Physio from 12 pm to 1 pm :

Meal 1 : 1.30 pm

3 tbpsn Brown rice

1 cup Endive

3/4 cup chinese cabbage

3/4 cup garden peas

Spartan Workout of the day : from 4 pm to 4.20 pm

1 mn plank

10 burpees

20 body weight squats 

8 pull ups (only on left arm with TRX)

20 jumping lunges (so good)

10 push ups 

Did 3 rounds of this. It was hard, but great. I like this kind of workout, short, intense, 

Meal 2 : Snack at 6.pm

1/2 small apple

10 g cheese

20 peanuts

I was very hungry and While I prepared the dinner (who was only at 8 pm) I decided to eat a little bit .

Meal 3 :  8.15 pm

2 cups salad

80 g tuna

1/4 bell pepper crustless quiche

at 11 pm 500 ml cold water with 1 scoop isolate protein.

I started First Chapter of PN. There is things that I already know in this, but that's normal, I learned a lot by myself and with LE last year and throughout I read since year. I was really happy to stick with my today's calendar.

Things I have to improve : 

going earlier on bed,

Find time, or make time to sit down, have a cup of tea and relax with my crochet (I crochet a blanket with single ball yarns I have in my stash).

Tomorrow, I would speak a little bit more about my goals and the tasks around these goals. 

Sign off

Lucile 

 

Monday Meals and Workout

Holidays are off for Paco and Pavel.
That means for me : on one hand : more time, and on the other hand : so much round trip from house to school and to their activities. That's the life of Stay at Mom ......... It's not a problem because it's what I choose 10 years ago when I discovered I was pregnant.

It is just a question of being well organized, during the school time and during holidays time. After all, all is a question of well balanced calendar........

So here are my meals for today.

Meal 1 : 7.30 am
- 1 organic lemon freshly pressed with warm water
15 mn later :
1/2 cup oats (cooked with water)
1 scoop isolate protein
1 small golden apple
1/4 tspn coconut oil
6 unsalted peanuts
1/2 tspn cinnamon

I have to say that I was really hungry a big one hour before meal 2.
 
Meal 2 : 12.15 pm
 3 slices Ham
3/4 cup sauté zucchini
1/2 cup sauté broccoli
1 cup green beans
1 medium apple
1 cup coffee

Workout at 2.45 pm - Workout B - Phase 3 Autoregulation 

during workout : 1 serving BCCA

Block 1

 High Incline DB press : 10 kg / 12 reps

                                   12 kg / 12-12-10-9-9-9-8-8-6-4

1 arm pull down : with bands : 18-15-12-12-12-12-12

Interval for 5 rounds as follow :

1mn climbing stairs up and down

30" rest

Block 2

Bulgarian Squat : 12 kg / Reps : 12-12-12-11-11

Plank : 30" : 5 rounds

10 mn stretch : Spartan Workout of the day

Meal 3 : Postworkout meal : 4.55 pm

3/4 medium apple

1/8 cup dry oats

1 dried fig (organic)

1 Tbspn Ground Flax seeds

1/2 cup plain yogurt 

1 scoop isolate protein

Stretch Class from 5.30 pm to 6.30 pm

Physio from 6.45 pm to 7.55 pm

Climbing club from 8.20 pm to 10 pm

Meal 4 : 11 pm

1 scoop isolate protein with warm water

10 peanuts

1 big mug tea

1 big mug thyme

It was a good busy day !

I had hungry after meal 3 around 8 pm. But As I couldn't eat because my friend was waiting for me to go to the climbing club I drunk only isolate protein when back home and that was fine.

Have read Chapter 3 : Power of Less

Need to think to my goals :

Those who are important to me are :

- Totally recovery shoulder :

It would take until the end of the year.......... But I know that I would achieve this goal without problems.

- In the same meaning : doing my first climbing competition. This one depends totally of the first

- Lose 5 to 7% body fat until June 21th 2013 (10 years marriage) and transform my body one for all.

- Achieve PN Certification

- Find a Personal Trainer/ coach in strength training certification (the only one i found is NSCA  : it's the only one I can do the certification by computer in UK...... all the other i have to travel to USA........)

- Developp private coaching (slowly but surely)

- restart my own knitting accessories to sell.

It is 7 goals. Maybe it is too much, but some of those goals are totally intricate. So it would be easier than isolate goals. (that's what i mean)

Sign off

Lucile

 

Thursday to Sunday Meals and Workout

Wow........ this last part of the week was a little bit hard.
So the easiest thing to do in such case is to simplify to the max, meals.

So there is no surprises in what is following : Meals was exactly the same in the morning and in the evening. Only Lunch is different.

Thursday
Meal 1 : 9 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 3pm
1 cup red, gold and green bell pepper
1 1/2 cup zucchini (roasted)
1 whole egg
2 eggs white
1/4 cup chicken breast
1 small frozen mango

Meal 3 : snack : 
1 slice gluten free bread
1/2 tspn organic raw butter
1 mug tea

Meal 4 :
1 cup carrot raw
1 tbspn caprese
1 tbspn red onions
3 slices Ham
1/2 omelett

Friday

Meal 1 : 8.30 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 12.30 pm
1 serving fish
1 cup carrots
1 apple
1 cup green beans
1/4 cup brown rice

Meal 3 : 4.30 pm
1 scoop isolate protein
2 cups water
1/2 tspn organic peanut butter

Workout A - Autoregulation
+ Spartan workout

During workout :
1 scoop BCCA in 800 ml cold water

Meal 4 8.45 pm
Restaurant :
1 big salad with :
Green leaf salad
3 small slices smoked salmon
4 shrimps
1 cup tea
1 cup coffee
1 extra extra small dessert : 
8ml crème brulée
1 cm wide tarte tatin
1/4 plain buckwheat crepe.


Saturday
 
Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 1.30 pm
Restaurant :
Grilled salmon
Sautés Green Beans
1 cup tea
1 cup decaf coffee

Meal 3 : Snack : 4.45 pm
1 scoop isolate whey protein
500 ml cold water
1/2 tspn raw organic peanut butter

Workout B - autoregulation
During workout : 

1 scoop of BCCA
800 ml cold water

Meal 4 : 8.30 pm
1 cup Carrots
3 slices ham
1 tspn olive oil
1 cup chinese cabbage
1 mug tea (green tea)

Sunday :
 
Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 12.30 pm
2 small stuffed tomatoes
1 cup Chinese cabbage
1/2 frozen mango

In the afternoon :
 45 mn walk with my little family

Meal 3 :
1 plain yogurt
1 scoop isolate protein
1 small apple
2 tbspn ground flax seed
1/2 tspn raw organic peanut butter

Meal 4 :
130 gr fish
1/2 cup sauté zucchini
1/2 cup sauté broccoli
1/2 cup celery
1 1/2 tspn raw organic peanut butter
 1 mug tea

Sign off....... Tomorrow, Paco and Pavel are going back to school
It would be an other week, a different and busy or organisation, and time to setting goals.........

 

Wenesday Meals and Workout

Meal 1 : 8.45 am
1 fresh lemon pressed with warm water
15 mn after :
2 slices gluten free bread
1 tbspn almonds
1 tspn raw organic butter

Meal 2 : 12.30 pm
140 g fish "en papillote" + 1/2 tspn olive oil
3/4 cup green beans
1/3 cup broccoli
3/4 small frozen mango

High Intensity Workout : 3 pm
 
Meal 3 : 4.40 pm - After workout
 1/2 cup plain yogurt
1 tbspn almonds
2 tbspn flax ground seeds
1 scoop isolate protein
1/2 medium apple
1/2 lemon poppy muffin (Georgie's recipe)

Meal 4 : 10.45 pm
1 cup carrot
1 tbspn capers
1/2 tspn olive oil
1 tbspn rice vinegar
1 tbspn red onions
1 cup celery sticks
1 scoop isolate protein
2 tbspn flax ground seeds
1/2 cup plain yogurt
1 tbspn organic chunky peanut butter.

Workout : Spartan Workout : 3 pm

2 mn High Knee run in place
2 mn burpees (i did jump squat instead)
2 mn high Knee run in place
2 mn jump rope( I did jump alternative feet on 20 cm high instead)

This has been done Twice

Interval Body Weight class :

10 mn total body warm up
- Shoulders,
- assisted lunges back (10 per side)
- assisted hips abduction (15 per side)
- shelc
- Lateral lunges (10 per side)
- Assisted squat 10

Alternating step back lunges 20 reps
Drop jump squat  15 reps
Plank for 30 "
Lunges with rotation (15 per side)
Burpees 10
Push up (on feet or on knee)
Plank for 30 "
Jump squat 15
Russian Twist 15 per side

Repeat 2 times more + STretch

It was a good day, under snow, funny for March 13th !!!!
I spent the 1/2 of the afternoon in the garden with Paco and Pavel by building 2 wonderful "snowman"........

Physio, went well. I did some great progress, and I can see the progress throughout the day at home. Each day I discover that I 'm able to do a little bit more. That's very encouraging !



 

 
 

Monday and Tuesday Meals and Workouts

The most I report/log, the most I succeed and reach my goals.
It is an evidence, I ve done it in the past and I know that it is one key of the success. 

So for Monday :

Meal 1 : 8.30 am
1 fresh lemon pressed with warm water
15 mn later
2 slices Gluten free home made bread
1 tbspn almond
1 tspn raw butter.

Meal 2 : 12.45 am
2 whole eggs
2 egg whites
1 slice ham
3/4 cup green beans (steamed)
1 tspn goat cheese

Meal 3 :4.30 pm
1/2 apple
1 got yogourt
A handfull almond
1 scoop isolate protein
2 tbspn flax ground seeds

Meal 4 : 9 pm
140 g savage smoked salmon
1 cup green beans
1 cup raw chinese cabbage

Tuesday :

Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn butter
1/2 medium apple

Meal 2 : 1 pm
1 braised endive
3 slices ham
1 coffee

Meal 3 : PW (or what i consider as a workout) : 4.30 pm
1 ewe yogurt
1 scoop isolate protein
1/2 apple
2 tbspn almond
1 home made marshmallow
1/2 lemon poppy muffin

Meal 4 : 8.30 pm
1 cup green beans
1/4 cup brown rice
3/4 cup chinese cabbage
2 slices ham
1 frozen mango
1/2 lemon poppy muffin

Workout : 3.15 pm
High knee for 100 reps
10 push ups on left arm
High knee for 100 reps
10 jumping lunges
High knee for 100 reps
10 pull ups with left arm
High Knee for 10 reps
10 burpees
High Knee for 100 reps
10 body weight squat
30 crunches

For sure there is some things to say about what I ate, quantities and workout, but the most important thing is to log, do and improve all that !!

 

 

Meals on Week End.........

I spent all Saturday outside the house (I would tell you more about soon), so that means that I ate outside the house....... Naturally it is always more challenging to eat at the restaurant than at home....... There is more choices and more "temptations" than at home.

But since I choose ,for months now, this following meaning, it helps me very much :

"I'm not on Diet. I can have a treat, an Ice Cream or a Mousse of Chocolate, or a Croissant. There is no problem. So I'm not on Diet. I just do not want a treat or an Ice cream. That's totally different...... It's a different kind of meaning : On one hand, I have a frustration (I'm on Diet) on the other hand it's only by choice : Does I really want/enjoy this treat ? Does I 'd really appreciate it or not right now........ That's the question.

So below, you can have a snapshoot of what was my meals on Saturday...........

Lunch at Bar à Tapas Restaurant (not pictured a coffee+ 1 cup of cottage cheese)

Dinner at the Crèperie "La Chouannerie" smoked salmon + 5 Shrimp + A café gourmand  (Coffee, very mini moelleux chocolate + 1 small scoop of coffee cream and 1/4 of buckwheat crepe whit a hint of chocolate (I did not eat the chocolate : too sweets.)

I always have a meal on Saturday or Sunday more relax than the other days of the week.......... It's a ritual. I don't cheat, I just enjoy and savoure it. The day after, I'm back without problem with my habits and my normal meal. 

I have to precise that I did not go each Saturday on restaurant, this week end was a little bit special........ So all is a question of choice.

As for Sunday :

Breakfast :
2 slices of Gluten free bread
1 /2 tspn salted raw butter
1 fresh lemon with hot water
1 tbspn almond

Lunch :
A small PW meal (after 10 km walk with 9 kg handling.......)
1/4 cup brown rice
1 sucrine (green salad)
3/4 cup chinese cabbage
1/4 cup raw carrots
2 slices ham.

Snack :
1/2 apple
1 scoop isolate protein with water
1 Tbspn almonds.

Dinner :
Green beans and 3 slices ham

If you wanna know why it was a special week end, follow the next post !

Friday's Meals

This was my breakfast for morning :
So 3/4 Apple
1tspn organic chunky peanut butter
1 scoop of isolate protein
1 gluten free bread
Carrots sticks

Not pictured : 1 Big slice gluten free + 1/2 tspn raw organic butter


Lunch :
Because it was the "Women's Day" today (and I asked : why it is not all year long, instead ? ;)) dear Husband decided to invite me to eat at the restaurant.

I ate :
1 slice smoked salmon,
1 big mixed salad : with lettuce, raw mushrooms, 80 g tuna (water tuna), 5 anchovy. 
I asked the barmaid to avoid the sauce and then instead I asked him for virgin olive oil aside.
I finished my lunch with a cup of coffee......  It's not often, because I decided in the beginning January to avoid coffee....... Yes you read right : It's the first time I drink a cup of coffee since the beginning  of January......... no more addiction (I was able to drink until 3 liters coffee per day........ now i think you understand why I decided to stop it)

Snack :

Even it's not a day where I work, I decided to eat a snack because I know that the time would be too long between lunch and dinner (I had my lunch at 12.30 pm and the dinner was planned around 9 pm.......)

Have a look about my snack :

Dinner : 

As I said before, I ate late this evening : 9.15 pm....... I was happy  to eat a snack in the afternoon.......

This is my dinner :

2 whole eggs (with 2 very small yolk in each whole egg)
1 green salad (Sucrine, in French)
1 1/2 Tbspn Old El Pasa Salsa sauce (the only one who's French Bodybuilders eat when they're on diet )

Not pictured : 1 cup coffee

In other news, and even that's nothing to do with meals :
I've met my surgeon this afternoon for my 1st post surgery visit :
He was glad to see my progress and encourage me to keep going on the good work and keep taking care about my actions all day long and was very happy to see that I know and understand that It would be long (that's I already know) and take the necessary time to recover without burning steps !

All is in your head....

To eat or not to eat........
That's the question.......

And questions are :
What does my body says me ?
How I'm feeling ?
Am I really hungry or do I just want to share a moment/ pm snack with Paco and Pavel ?

Answers :
I'm feeling great,
I'm not hungry,
I can share this moment with Paco and Pavel but by drinking a big mug of Tea....

Lesson Learned :
Ask yourself the right questions before put a bite in your mouth, especially when you are in good compagny. 
Always listening your body and not your head.......

If someday, even if you answer yes to all questions and you eat a bite, do it consciensciouly and don't beat yourself. Instead, appreciate the taste, the feeling and take the time to eat it. The day after, clean the slate. Tomorrow is an other day.

I decided to share with you this blog, I have the idea when Brandice asked me how I want to share with her my meals...... I thought that having a blog would be the best solution.

 it's all about my progress, so just a few steps a day, about nutrition, strength training, what I'm thinking and how I'm going..........  What I did and what I didn't.

I would share my passion too, about sports, transformation, meaning, will and power, about what I found, test, read. I know that i'm not the first to do that, there is plenty of blogs about that, just wish to share some nuggets here and there.

I would be my best to keep updated as most as possible.