Session 7 and My own W.O.

I apologize for not posting sooner. Cameron was working in Fresno through Wednesday so I did not have a good computer to use.

On Wednesday I had session 7 with Ariel. We worked hard (even attempting one leg wall squats)! The whole hour we talked about nutrition. She asked how much I weigh and did a calculation to figure out how much protein I need. We had determined that I DO NOT get enough, but how much was my deficit? I was roughly getting 30-35 grams each day. I need......

80 grams each day!

So, what does a girl who really doesn't like meat do? I don't like seafood, I cannot eat red meat without some serious physical pain and discomfort, so I am stuck with poultry. UG. Ok, ok, ok....to make a very long story short. Here were her suggestions:

• Get some high quality protein bars (low sugar and fat). Yes, shameless plug. These are the best ones I have found so far and they taste pretty good. They come in a variety of flavors.
• Purchase some protein shakes (again high quality). Waiting to try these. Very anxious.
• Look for products that are enriched with protein or the ones that have the most protein of that item(she gave an example of whole wheat bread, check the labels and look for the one with the most protein)
• Eat some protein every time I eat
• Make fruit, milk, and protein powder smoothies (milk also has protein)
• Pair fruit with protein to help the blood sugar use the fructose better and stave off hunger.
• Remember that dairy products, eggs, and nuts are good sources of protein (beware of fat content)

Last night my mom surprised me with some protein products. Today I tried really hard to do better with protein consumption. Guess what?!? I made it! I had 84 grams of protein today with the help of a bar and a shake! Whew!

I am also supposed to limit my sweets and desserts to twice each week. So far so good. Today I did my workout on my own. I am feeling confident now that I could give myself great workouts. I am so grateful for Ariel!

Optimism is Good

Wow! Thank you for all of your support and guesses. I am not, however, on the Biggest Loser. I am very HAPPY to report that I lost three pounds! That puts my total for four weeks to 5 lbs.! I am happy with those numbers and know that I am going in the right direction.

As requested, here is some information for you.

• What to eat before a workout: something light, but nutritious. Include a good carbohydrate and protein (fruit and a piece of bread with Peanut Butter).

• What to eat after a workout: protein, and complex carbohydrate (whole grain starches and a good source of protein). Vegetables are always good and "free" to eat.

• What counts as cardio: any activity that makes you breath out 20-30 times per minute. So count your exhales for 30 seconds and double that number. I am trying to do 45-60 minutes of cardio every day. It does not have to be all in one session if you are unable to sustain it. You can break it into smaller segments.

Hope this gave you some information. Good luck and wish me some! I meet with Ariel again today.