Heading Into The Last 3 Weeks!!!

So, I've made it to week 10 of Jamie Eason's LiveFit 12-Week Trainer Program (If you haven't checked out this FREE 30-Day program yet, what the heck is stoppin' ya? No excuses now since I've provided the link!) which means it marks the start of carb cycling while continuing to push it super hard in all of my workouts!!!

I am also doing the BodyRock.Tv 30-Day Challenge for some added high intensity interval training - if you want to have some fun and get a kicka$$ workout that you can do in around 12 minutes, check them out! Minimal clothing and strange behaviour warning given ;)

and yes... I am also following Zuzka Light (missed her off of BodyRock, so glad she's back doing her own thing!) and will be incorporating her 'ZWOD' workouts twice a week in replacement of my sprints for LiveFit; on the other days that require sprints for LiveFit I will be replacing them with TurboFire: HIIT30. Just works better for me :)

This way, I get all of my favourites in and get to have a blast everyday of the week! (exception being Sundays when I 'rest')

Here's what my schedule looks like for this week...

Monday: low carb day
AM - LiveFit: Quads & Calves
PM - BodyRock.Tv: Turn Me On Workout
Tuesday: low carb day
AM - LiveFit: Back, Arms & Abs
AM - BodyRock.Tv: Domino Workout
PM - Zuzka Light: ZWOD #1
Wednesday: low carb day
AM - LiveFit: Chest, Shoulders & Abs
AM - BodyRock.Tv: Hot Wild Ones Workout
PM - TurboFire: HIIT30
Thursday: high carb day
AM - LiveFit: Hamstrings, Glutes & Calves
PM - BodyRock.Tv: Bringing Sexy Back Workout
Friday: low carb day
AM - LiveFit: Back, Biceps & Abs
AM - BodyRock.Tv: Glory To The Booty Workout
PM - Zuzka Light: ZWOD #1 or #2
Saturday: low carb day
AM - LiveFit: Shoulders, Triceps & Calves
PM - TurboFire: HIIT30
Sunday: low carb day
REST DAY

For my meal plan, I like to keep things simple... I eat the same thing all week with the exception of my high carb days (but keep those still very similar to make things easier for me)

Here's what my low carb day meal plan looks like...

Meal #1: breakfast
6 egg whites
1/2 Food for Life cinnamon-raisin English muffin
1/2 Tbsp all natural almond butter
Meal #2: mid-morning (post-workout #1)
2/3 cup unsweetened almond milk
1/2 small frozen banana
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
ice
Meal #3: lunch
1 cup PC Blue Menu extra-lean ground chicken
1/4 cup Green Giant summer sweet peas
Meal #4: dinner
3/4 cup PC Blue Menu extra-lean ground chicken
1/4 cup Green Giant summer sweet peas
Meal #5: late-evening (post-workout #2)
2/3 cup unsweetened almond milk
1 cup frozen whole strawberries
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
1/2 Tbsp all natural almond butter
ice
Meal #6: nighttime
6 egg whites
1/2 Tbsp low fat mayo (not on the approved foods list for LiveFit, but I really can't live without my mayo!)

Daily Total: 1250 calories | 62g Carbs | 35g Fat | 172g Protein | 22g Sugar
Daily Goal: 1250 calories | 63g Carbs | 35g Fat | 172g Protein | 25g Sugar
Remaining...     0 calories | +1g Carb  |   0g Fat |     0g Protein | +3g Sugar

Here's what my high carb plan looks like (for this week, might change this up a bit for variety next week)...

Meal #1: breakfast
1 Food for Life cinnamon-raisin English muffin
3/4 Tbsp all natural almond butter
Meal #2: mid-morning (post-workout #1)
2/3 cup unsweetened almond milk
1/2 small frozen banana
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
ice
Meal #3: lunch
1 Selection pollock fillet
just over 1/4 cup Dainty long-grain brown rice
1/4 cup Green Giant summer sweet peas
Meal #4: dinner
1 Selection pollock fillet
1/4 cup Dainty long-grain brown rice
1/4 cup Green Giant summer sweet peas
Meal #5: late-evening (post-workout #2)
2/3 cup unsweetened almond milk
3/4 cup frozen whole strawberries
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
1/2 Tbsp all natural almond butter
ice

Daily Total: 1240 calories | 156g Carbs | 21g Fat | 109g Protein | 27g Sugar
Daily Goal:  1250 calories | 156g Carbs | 21g Fat | 109g Protein | 25g Sugar
Remaining...  +10 calories |     0g Carbs |   0g Fat |     0g Protein | -2g Sugar

I'll check back with you at the end of week #1!

Thanks for reading :)

Goals for 2012

It's my birthday!!! (well, it was when I started writing this lol) and I've decided to share with all of you what my goals are now and what the changes are that I'll be making for my 32nd year of life :0) I urge you to get serious with yourself, sit down in a quiet spot and really think about what it is you want to accomplish and/or begin this year and who you wish to be.

Since I have done this for myself, I've never felt better and have never been more sure of who I am or who I am destined to become. So many struggles I have been through during my life, but no longer am I letting all of that bring me down or interfere with how I am choosing to live now ~ I have FINALLY been able to forgive myself and put it all behind me. That's right I said it ~ forgive MYSELF. That's ultimately what you need to do to move on and flourish :)

So, here it is ~ my wonderful goals (listed in no particular order):
*engage more with children & partner - stick to family & couple date nights
*complete my personal training certification & begin/complete nutrition program
*find a career position in the fitness/health industry
*stick to gluten-free/dairy-free meal plan and see how it works out for me (already feeling better and it's only the 2nd day, I haven't had any stomach pains after eating - yay!)
*focus on weight training to build muscle 5-6 x's a week & HIIT cardio 3-4 x's a week for leanness
*start taking serious steps into opening up own business - research thouroughly, plan & commit
*spend less time on FB, Twitter, etc. and more time on areas in my life that need work
*go to the beach this summer in a bathing suit and be proud - instead of shorts & T completely miserable
*continue to be happy & content in my own skin
*complete Tough Mudder in Toronto, ON Canada with the hubby this coming August!!!

I just want to be a fit, healthy, happy person who is a role model to her 3 beautiful children and the best partner I can be to my hubby. I look forward to pursuing my passion for helping others become all they wish to be and am so excited for this new chapter in my life :)

Thanks to all who continue to inspire and motivate me to become a better person daily ~ I couldn't be where I am today without you!!!

xo Sarah

Please follow and share ~ tell me, what are some of your goals?