My Fitness Goals To have a lean long body that looks hot in a bikini, also to have the athletic ability to surf, dance, and snowboard. I do not want to compromise athletics for aesthetics.
My Current Stats Age: 32 Height: 5’5.25″ Weight: 126.8 lbs. Body Fat: 22.8% ( 29 lbs of fat)* BMI: 21 Measurements: Bust: 35″, Waist: 27″, Navel: 29.50″, Hips: 37.75″, Thigh: 22.50″, Upper Arm: 11.25″, Calf: 13.50″
Ideal Body Composition Weight: 113 Body fat: 16% ** BMI: 18.7 Measurements: Bust: 34″, Waist: 25″, Hips: 35″
The Difference Weight: 14 lbs. Body fat: 6.8% BMI: 2.3 Measurements: Bust: 1″, Waist: 2″, Hips 2.75″
Because I am female I have higher estrogen and lower testosterone. This means it takes women longer to gain a pound of muscle than it does for men. On average, it takes men 2 weeks to gain a pound of muscle and for women it takes about 4 weeks. Lean muscle raises the metobolic rate. 1 lb. of muscle burns 35-75 calories a day. Therefore, if I gained 8 lbs. of muscle, I would be burning 280-600 more calories a day, which would allow me to get more nutrient into my body.
Workout Plan 3-4 hours of dance class a week (latin & hip hop) for fun cardio. 1-2 times a week swimming to build upper body strength for paddling when I surf 3 hours of yoga for strength and range of motion. 3: 30 minute strength training sessions (Day 1: core, Day 2: lower body, Day 3: upper body)
During strength training I am to maintain a target heart rate range of 136-146, with ideal at 141 (according to my age). 80% of my strength training should be with free weights because they recruit more muscle fibers than machines. 20% should be on machines so I can keep proper form and my heart rate up between exercises. The machines would be a bit of a support and provide a bit of rest from the free weight exercises.
Stay posted for my fitness analysis video on cardio, strength, balance, and flexibility. This should be fun and quite possibly embarrassing. 🙂
* Figuring my pounds of fat by multiplying my weight (127) by my body fat% ( 22.8) and dividing that number by 100. This gave me a reading of 29 (technically 28.9) pounds of fat are on my body.
** Dr. Douglas Graham recommends for women about 13-19% body fat.
Summary Water: 2.75 gallons + water from 8 young thai coconuts Bunches of Greens: 1 (way off base, should be 10-14) Cooked Meals: 5 (way too many) Fasting Days: 2: 24 hour sessions Workout: 10.5 hours Dance: 2 hours (latin) Yoga: 3 hours Walking: 5 hours Strength: 30 minutes Sun: 3 hours Sauna: 2 hrs 15 minutes Home Colonics: 2
Daily Breakdown Friday Sun: none (cold out) Sauna: none Workout: 2 hour walk Water: 80 oz H2o Diet: 1 apple, Chipotle bean & rice burrito extra guac, a few sips of a soy chai latte & rice crispy treat (WAY OFF RAW !)
Saturday– 24 hour fast (from 4:30 pm Friday to 4:30 pm Saturday) Sun: 60 min Sauna: 25 min Workout: 90 min walk Water: 65 oz H20, coconut water from 2 young thai coconuts Diet: fasting 24 hours, broke fast on Chipotle black bean & rice burrito (black beans, rice, corn salsa, guacamole, pico de galo). Not exactly the way I planned to break my fast. 2 apples
Sunday– accidental fast (from 5pm Saturday to 5pm Sunday), home colonic Sun: 60 min Sauna: 40 min Workout: 60 min latin dance Water: 48 oz, water from 2 young thai coconuts Diet: fasted 24 hours (accidentally) broke fast w/ 4 frozen bananas turned into ice cream, 3 apples, couple sips of a margarita, chips, salsa, & guacamole
Monday Sun: none (cloudy) Sauna: 25 min Workout: 2 : 60 min yoga sessions Water: 3 young thai coconut water Diet: 4 frozen bananas turned into ice cream, 4 apples, 4 frozen bananas w/1-2 T cacao powder
Tuesday Sun: none (cloudy) Sauna: none Workout: none Water: 40 oz H2o Diet: 4 frozen bananas + 2 T cacao (blended into ice cream), 3 apples, Au Lac Restaurant: Song salad, soft taco, cali rolls, pistachio “bread”, flax “bread”
Wednesday Sun: none (too cool to lay out) Sauna: 25 min Workout: 60 min latin dance, 60 min yoga, 75 min walk Water: 56 oz. Diet: 5 bananas made into ice cream, apple, Thai: Tom Kah Kai (veggie coconut soup), veggie pad thai, veggie panang w/ rice. I waited far too long to eat and was far from home. I caved into hunger. Plus the 3 hours of exercise just helped me “justify” the calories. I know, it’s lame. I admit it. 🙂
Thursday Sun: 60 minutes Sauna: 20 minutes Home colonic: I always feel like I need to do this after I eat cooked food. It’s like I want it out of my body ASAP. Workout: 30 min Lower body strength training, 30 min walk Lower Body Exercises: 1. Walking lunge 1. leg press on machine, 2. static squat hold against the wall 3. 1 legged medicine ball squat w/ back foot on step 4. slow reverse lunge off step 5. forward lunge on step Ab Exercise: medicine ball crunches w/ extended reach Water: 48 oz H2o, water from 1 thai coconut Diet: 5 bananas + 2 T made into ice cream, 2 cucumbers, 1 bunch of steamed broccoli (plain)
I have been missing my greens this week. Not too sure why, just been eating mostly fruit & laying low on the overt fats.
Friday Evening to Saturday Evening water fast for 24 hours
broke the fast on red wine (biodynamic, organic) not a great way to break a fast Dinner: salad, sauteed carrots & broccoli, a 1/2 C of a rice dish
Sunday 64 oz water 1 young thai coconut water 2 mangoes 5 bananas (ice cream ..no cacao) 5 apples No workout Sun bathed
Monday 64 oz water 1 young thai coconut water 60 min yoga 25 min sauna (too much & blacked out) 25 min sun 7 apples 5 bananas 2 cucumbers Lettuce wraps
Tuesday Core Rhythms..cardio jam, 30 min sun bathe 5 apples 5 bananas Lettuce wraps
Wednesday 64 oz water & water from 2 young thai coconuts 20 min precor, 60 min yoga, 20 min sauna, 60 min sun bathe, 90 min easy walking Diet: 5 apples, Raw Chocolate Ice cream ( 5 frozen bananas & 2 T cacao powder), a few bites of papaya
Today 2 young thai coconut water 1 apple 5 bananas (made into chocolate ice cream …my latest sweet fix) Lettuce wraps (sprouts, shredded carrots, cucumber, tomato wrapped in butter lettuce and dipped into nama shoyu) 3 steamed russet potatoes (plain) 60 min sun bathe 40 min walk
Goal: consistent diet & workouts, 1 fast a week,& not eating late at night.
This looks about where I started, but it just goes to show that fat inches and weight loss can be two different things. As I mention in my video, it’s impossible to lose more than one pound of fat a week. So, I am looking at a slow and natural evolution in my body.
Exercise
My goal is to have fun. I want to enjoy being active not dread working out! I am going simple again with:
walking daily 2-4 miles
sun saluations daily, I want to try this fierce flow ! core rhythms (this was a gift from a friend and I LOVE it). I fall in love with dancing again and again. 🙂
Thanks to Paul (the organizer of an amazing raw food metup group), we are able to see a little of what Happy Oasis shared with us on Saturday. Of course, you hear me ramble about how large the co-op has grown thanks to the dedication of Alexis (mentioned in my last post). It is a bit differnt than a CSA. We don’t pay in advance a lump sum or we don’t belong to only one farmer. If you want more information, please send me a comment and I’ll give more details. Perhaps, I will post a blog on how to set up an organic produce buying club for everyone.
If you are running through life feeling overwhelmed and not really making the impact you know you want, or wishing you felt alive and filled with passion then you are going to LOVE me!
