My day starts early, about 5:40am so by 7:30am I've already had a bottle of water and ready to make my breakfast. Today, I am having 3 eggs, 2 whites and I like some color so I mix only 1 yolk. I have prepared for my entire week and since I do cook about 80% of what I eat you'll quickly learn that preparation is key. I've decided to make an omelet filled with basil and topped with tomatoes. I only use some drops of extra virgin olive oil for it not to stick to the pan. I would not use butter at all if I were you either. I drink about 4 ounces of orange juice and have my favorite energy drink..... an espresso. Now, I feel ready! By 11am I've had an apple and another 4 ounces of water. An apple a day keeps the doctor away. I think that's an accurate statement, I have not been ill in so long, I can't even remember. Ok, so it's 12:30pm and I have somewhere to be, I am one very busy woman so what I've done is contracted a company that delivers my lunches daily. It takes that out of my busy schedule; today they delivered a very lean steak topped with grilled onions, baked zucchini wedges and a cup of lentil soup, again I had a glass of water with a lemon wedge. If you've noticed I drink lots of water, it is essential for me. I work out and sweat so much my body asks me for it, you should not substitute water for any other fluid. It is of the essence, ok...enough said. It's 3pm and I do like some sweets so I grabbed my favorite greek yogurt and a fig cookie (ONLY 1), I crumbled it into the yogurt and that's my second snack of the day. 5pm it's fun time again, I gotta have my favorite energy drink, another espresso for me. We go to our box (CrossFit Gym) to work out (WOD). I hardly ever write my own WODs, I have a great coach, however today I will mix it up since after all, this challenge is against him, LOL. It takes some time for my energy to peak but by the time I'm done with stretching 6pm I'm very ready to WOD. Today my warm up was 3 rounds of 25 squats and 25 split lounges, this took me about 3 minutes to complete. The I grabbed a 15lbs medicine ball, a 20lbs and a 30lbs weighted bag which we call the Gucci bag. You feel some sense of pride after you run with it and if you are wondering what they are for, yes I will sprint 200 meters carrying them, first I went with no weight, that took me 36 seconds, the 2nd I carried the 15lbs and it took me 38 secs, 3rd with the 20lbs took me 38 secs and the 30lbs took me 46 secs. I go again with no weight and managed to do in 36 seconds, there is about a minute rest in between each sprint. I will always post my times to give you a clear idea of where you should be. Not for you to try to compete with me, more like compete with yourself, it is what I do every time I WOD. Once I am done with the sprints I go inside and wait for my work out buddy Alina, we are going to hit some fronts squats. Alina is the squat master I am excited to get to it. We are trying to reach our personal best so we do 2 at 65lbs, 2 at 95, 2 at 100lbs and me I am stuck at 115lbs so I do 2 and another 2 to finalize it, yes Alina moves on to 145lbs. Can't wait to be able to do that weight myself! Grrrrrrr!!!
Immediately after we join a group that is outside pulling the maximum weight they can establish in 10 minutes. I pulled 195lbs and go back inside to now do some planks. Here we go, we do one plank for 1 minute, wait 30 seconds in between and do a 1.5 minute, wait 30 secs, do another 1 minute and after the last 30 secs we do a 2 minute plank. Hold it! We always manage to hold it.... For the grand finale we turn around and do 100 flutter kicks. Wow!!! It was a nice WOD!!! Water please!!!
This WOD took me about an hour, I never spend more time than that unless I am training for a Triathlon. I get home to cook the last meal of my day and today's menu is a salad (spinach) topped with a grilled steak, sauteed onions, peppers (yellow and green), some dried apples all dressed with extra virgin olive oil and some vinegar. I also had a glass of 4 ounces of pure grape juice and today it's a wrap.
Hope I was detailed enough for you guys, I am an armature writer and wish your success just as much as I wish mines. I realize however that the only thing I can't give you is the burning desire for wanting this as much I you need to want it for yourself.
Hope you stay tuned!
First day to achieve Helena's abs...3 egg whites, with 1 yolk because I too like color. One table spoon of bruchetta (from Costo) which has tomatoes, garlic, spinach and very light olive oil. Coffee no cream, with splenda, 1/2 an orange and a glass of water....working it Helena!!!
ReplyDeleteSounds awesome Elia! Hope to hear more about your progress.
DeleteHelen!!! As far as nutritional habits, I'm almost there with you. I'll try to post here some of the details so you can guide me from there. I had 2 eggs with one fat free american cheese slice & coffee w/fat free milk./
ReplyDelete1st snack: 1 banana / Lunch: Quinoa with pink beans and a fresh fruit cup. / 2nd snack: fat free plain Greek yogurt w/honey cinnamon & strawberries./ My regular workout @ 6pm followed by a Whey Protein fat free milk shake / Dinner: Chicken breast sauteed with red onions served with fresh spinach salad (olive oil & vinegar dressing) / Bedtime snack: fat free plain Greek yogurt chocolate milkshake (fat free milk). Total water bottles: 4 -18 oz each. Now, I have tons of questions regarding the workout... I'm such a beginner on this, and I only workout here in my house. I don't have equipment other than dumbells, ankle weights and resistance bands.... SO, is there any way you could suggest an equivalent for beginners, or a substitute exercise move for when you are using any of your equipment? What I did yesterday on day 1 was a more extensive warm up than what I usually do (I used yours as an example), my typical arms routine, and I also did the planks, which I've never done before... (BTW, estoy tan "fofa" de la barriga! Mi área más problemática es jústamnte debajo del ombligo... Urgggh! Por eso estoy haciendo esto.) Anyway, THANKS so much for your inspiration!!!
Congratulations Myrsa! I try to reduce or eliminate dairy products while I am training as I am now. I mainly train for better speed, strenght, agility and endurance NOT for show muscles. That makes a huge difference in the way I view foods. I often ask myself, is this dish going to get on the way of me and those last 5 minutes when I am gasping for air? If so, I don't need it and will not eat it. Assuming we both are having some dairy products I will advise you to start consuming skim dairy products. Now, let's move on to the work out; during day 1 we did body weight as well as use of a bar with weights. For now, medicine balls would have done what we needed at least for those sprints. However,there are no substitutes for the bar, streght training is such an integral part to build muscle that we cannot leave it out. Perhaps you can grab a pair of dumbells with each hand and do the squats that way for now. Eventually, as you gain strenght you will graduate that weight and should aim to go for your maximum potential. I beleive you got this girl! The lower abs seem to be a common problem area for many of us but I am confident you can do it! By the way, soon I will take pictures of all the equipement I use. It is composed of mainly pull up bars, jump ropes, weighted balls and Olympic rubber weights and bars. Aside from that all you need is your own body.
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