10x10 Challenge: Phase 2 - Fitness

May 7th - May 16th:
This challenge is to perorm 10x10's for 10 days straight.  They are the same exercises from Phase 1, however, in this challenge they are presented in different combinations and includes increased cardio-acceleration.

Yes, you will still see additional fitness work-outs, they are not part of the 10x10 plan.  I've included them, because well, this is what I do.  ; )

Pssst ...my birthday is May 17th!!!

Day 11
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training

• 60 Minutes

Day 12
Kick-Boxing: Strength & Cardio Training

• 60 Minutes

10x10's: Chest, Biceps, Abs & Cardio-Acceleration (200)

• 40 Minutes

 Day 13
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Legs, Shoulders, Abs & Cardio-Acceleration (200)

• 40 Minutes

10x10's: Back, Triceps, Abs & Cardio-Acceleration (200)

• 40 Minutes

Salmon ...shameeeem

Okay, I know that Salmon is on the menu, but, ugh I just can't do it, ...at least not yet!

I am proud to say that I subbed tuna (plus added an Omega 3-6-9 supplement) in place of salmon and did okay with that. 

Phew, 2 days down and only 8 more days to swim with the fishies!!!

10x10 Challenge - Phase 1 (Food) Day 11-20

Food:

Breakfast:

Breakfast Smoothie

• 2 scoops Jackie Warner Whey Isolate Protein Powder
• 1 tbl. peanut butter
• 1/4 cup oats
• 1/4 cup fresh blueberries
• 1/4 cup fresh spinach
• 8 oz. water 
• 24 oz. green tea w/H2O Booster

Note - see bottom of page for Jackie's original recipe from the book.

Snack:

• 15 baby carrots with 2 tbl. hummus  (Book states 10 carrots w/4 tbl. hummus) or Craving Control Bar and 8 baby carrots
• 24 oz. green tea w/H2O Booster

Lunch:

Salad

• 6 slices chicken breast (Book states 3 slices)
• 1 stalk celery (Book states 2 stalks)
• 1 slice onion
• 1/4 cup red pepper diced (Book states 1 medium red pepper, diced)
• 1-1 1/2 cups mixed green lettuce (Book states 2 cups)
• 4 tbl. vinaigrette (Book states 1 tbl. or no more than 50 calories per serving)
• 1 tbl. pine nuts 
• 24 oz. green tea w/H2O Booster

Snack:

• 1 medium apple with 1/2 cup low-fat cottage cheese or Craving Control Bar and 1/2 medium apple
• 24 oz. water w/H2O Booster

Dinner:

• 4 oz. tuna fish (Book states 4 oz. wild salmon)
• 5 asparagus stalks
• 1/4 cup wild rice
• 24 oz. green tea

---------------------------------------------------------------------------------------
I changed the original recipe to fits my needs, below is Jackie's Breakfast Smoothie according to the book.

• 1 scoop whey protein
• 1 tsp. peanut butter
• 1/4 cup instant oatmeal
• 1/4 cup frozen mixed berries
• 1/4 cup frozen spinach
• Dash of water

10 Day Challenge - Phase 1 Complete!

Wow, what an experience!

Ten days is a long time and at the same time it went by pretty quick.  I love challenging myself and discovering new ways to improve my health and fitness.

Okay, so on to the results ...

I lost 5" and 4.8 lbs. in 10 days on Phase 1.

• I ate the same meals every day for 10 straight days.
• I was satisfied with the serving sizes.
• I was not hungry in between meals.
• I did not feel deprived (at all) during the challenge.

The food choices were "clean" and that made me feel great!

The plan was restrictive (in a calorie sense) but the foods were nutritional and dense.  I absolutely loved that each and every ingredient on this plan was chosen to increase your metabolism, burn fat and build lean muscle.

Jackie Warner - Eat, Move, Believe

10x10 Challenge: Phase 1 - Fitness

April 25th - May 4th:
The challenge is to perorm 10x10's for 10 days straight.  The other workouts are additional because well, you know, ... I like to "train insane."


Day 1
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training (Tabata)

• 60 Minutes

10x10's: Chest, Biceps, Abs & Cardio-Acceleration

• 30 Minutes

Day 2
Walking

• 20 Minutes

10x10's: Shoulders, Legs, Abs & Cardio-Acceleration

• 40 Minutes

Day 3
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's:  Back, Triceps, Abs & Cardio-Acceleration

• 40 Minutes

Day 4
UA BootCamp: Strength & Cardio Training

• 60 minutes

Kick-Boxing:  Strength & Cardio Training

• 60 minutes

10x10's: High-Intensity Interval Cardio (HIIT)

• 30 Minutes

Day 5
Walking

• 20 Minutes

10x10's:  Full-Body Circuit

• 40 Minutes

Day 6
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

Max'd Out Fitness: Core & Cardio Training

• 60 Minutes 

10x10's: Chest, Biceps, Abs & Cardio-Acceleration

• 30 Minutes

Day 7
Kick-Boxing: Strength & Cardio Training

• 60 minutes

10x10's: Shoulders, Legs, Abs & Cardio-Acceleration

• 40 Minutes

Day 8
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Back, Triceps, Abs & Cardio-Acceleration

• 40 Minutes

Day 9
Kick-Boxing: Strength & Cardio Training

• 60 minutes

10x10's: High-Intensity Interval Cardio (HIIT)

• 30 Minutes

Day 10
Glendale BootCamp: Strength & Cardio Training

• 60 minutes

10x10's: Full-Body Circuit

• 40 Minutes

Sometimes it's a good thing when we gain weight

I was feeling discouraged because my eating has been off and in two weeks I gained 3.4 lbs.  I felt myself slipping and didn't know how to turn it around.  I mean I know how, truly I KNOW how but something was making it so difficult. 

I knew the answer was simple, it was my food choices.  I had been doing sooooo good with only eating clean foods then something changed.  I really can't put my finger on the "one" thing or the "exact" thing that caused my eating habits to shift.  But, they did and I have been struggling to get back to clean eating.

My workouts have been great, I am committed to exercise and have been keeping up with my routines.

Last Saturday I went to UA BootCamp at 9:00 am then headed to Weight Watchers at 10:30 am for my weekly weigh in.  Just before I stepped on the scale the voices in my head said "whatever the number is on the scale"  it is going to motivate me to get on track and go to another exercise class or it's going to make me feel defeated and I'm heading straight to a restaurant, no holds barred.

So, as I stepped on the scale I announced that I would be up by 4 lbs. - 6 lbs.  I guess I was already feeling defeated and was ready to be validated for what I believed to be true.  She smiled at me and said no, you gained .02 lbs. 

WHAT???  Um, what???  No way!!!!  I really didn't believe her, ...I was SO sure that I had gained all those extra pounds that hearing point two put me into complete shock. 

Yes, I gained weight, but .02 felt like such a good thing.  This was just the push I needed to turn things around.  I felt so motivated and happy with my results.  As I walked out the door I recalled my choices just before the weigh in and I immediately choose to head straight over to an 11:00 am "kickboxing" class!

So, sometimes gaining weight can be a good thing, ...it really helped me to get back on track!

10x10 Challenge: Phase 1 (Food) Day 1-10

Food:

Breakfast:

• 1/2 pink grapefruit
• 1/4 cup oatmeal
• 1 walnut
• 24 oz. green tea w/H2O Booster

Snack:

• 1 medium apple
• 8 almonds
• 24 oz. green tea w/H2O Booster

Lunch:

• 2 slices Ezekial sprouted grain bread
• 1/2 cup spinach
• 1 cup alfalfa sprouts
• 1/4 medium avocado (sliced)
• 1 slice beefsteak tomato
• 1 tbl. mustard
• 24 oz. green tea w/H2O Booster

Snack:

• 8 celery sticks
• 1 tbl. almond butter
• 24 oz. water w/H2O Booster

Dinner:

• 6oz. grilled chicken breast
• 1/2 tsp. minced garlic
• 1 1/2 tsp. olive oil
• 1 cup broccoli
• 3 small new potatoes
• 24 oz. green tea

10x10 Challenge: Phase 1 (Food) Day 1-10 Sub-Protein for Snacks

Food:

Pre-workout:

• Protein Bar
• 24 oz. water

Breakfast:

• 1/2 pink grapefruit
• 1/4 cup oatmeal
• 1 walnut
• 24 oz. green tea w/H2O Booster

Lunch:

• 2 slices Ezekial sprouted grain bread
• 1/2 cup spinach
• 1 cup alfalfa sprouts
• 1/4 medium avocado (sliced)
• 1 slice beefsteak tomato
• 1 tbl. mustard
• 24 oz. green tea w/H2O Booster

Pre-workout:

• Protein Bar
• 24 oz. water w/H2O Booster

Dinner:

• 6oz. grilled chicken breast
• 1/2 tsp. minced garlic
• 1 1/2 tsp. olive oil
• 1 cup broccoli
• 3 small new potatoes
• 24 oz. green tea w/H2O Booster

10x10 Challenge

Program:  Jackie Warner, 10 Pounds in 10 Days
Challenge Duration:  10 days
Plan:  Phase 1
Short-term Goal:  To change my eating habits and only eat clean, healthy foods!!!
Long-term Goal:  To lose body fat and gain muscle.

Week 4 of 8 Week Challenge!

Today is Day 28 of my Max'd Out 8 Week Challenge!

Week 1 Rules: 
30 minutes of Cardio 3 x per week in addition to 40 minutes of Max'd Out.
64 ounces of water daily
No Fast Food
+
Week 2 Rules:
2 Veggies per day (frozen/raw - no butter, cream or sauce.)
+
Week 3 Rules:
Brown bag (2 snacks & 1 lunch) 3 days per week.  (Write down what you eat in your logbook and only eat what's "in the bag.")
+
Week 4 Rules:
30-40 minutes of Interval Training 1 x per week in addition to 40 minutes of Max'd Out.

Week 3 of 8 Week Challenge!

Today is Day 21 of my Max'd Out 8 Week Challenge!

Week 1 Rules: 
30 minutes of Cardio 3 x per week in addition to 40 minutes of Max'd Out.
64 ounces of water daily
No Fast Food
+
Week 2 Rules:
2 Veggies per day (frozen/raw - no butter, cream or sauce.)
+
Week 3 Rules:
Brown bag (2 snacks & 1 lunch) 3 days per week.  (Write down what you eat in your logbook and only eat what's "in the bag.")

Week 2 of 8 Week Challenge!

Today is Day 7 of my Max'd Out 8 Week Challenge!

Week 1 Rules: 
30 minutes of Cardio 3 x per week in addition to 40 minutes of Max'd Out.
64 ounces of water daily
No Fast Food
+
Week 2 Rules:
2 Veggies per day (frozen/raw - no butter, cream or sauce.)

Hmmm, ...wondering if Lisa follows the EC diet? 

8 Week Challenge

Today is Day 1 of my Max'd Out 8 Week Challenge!

Week 1 Rules: 
30 minutes of Cardio 3 x per week in addition to 40 minutes of Max'd Out.
64 ounces of water daily
No Fast Food

I'll post updates on my progress, ...I am definately in the Game!

Oh, ...you know, I got this!!!

Lean and Green

This week's challenge is to change things up by eating my biggest meal of the day at lunch and eating something light for dinner that is, ...lean and green!  (Thanks Scotty @ Applebees - great suggestion!)