I love this report from Madeline! I am late posting this guy as this is her note from LAST WEEK. Note that the biggest change we brought into her workout week was her weight lifting. Adding weights to her routine is key to build that body changing muscle mass! I recommended limiting the morning snack and rounding out breakfast. Here is Madeline's feedback on that.
A diet cheat is totally an "okay" move! And having enjoyed Emma Keys hot grill goods, it was a good choice, trust me.
Quelling an urge is a good idea, especially if it seems to be a strong one. One especially smart move, Madeline treated herself out of the house. Bringing home a treat like a 1/2 gallon of ice cream, or a bag of chips can set one up for a prolonged indulgence. Enjoy a mini-cupcake, a scoop of ice cream, or burger and enjoy it sans guilt.
Last note on urges, check in if it seems to keep coming up. Are you super stressed? Are you seeking pleasure, comfort, or something deeper? This is when looking for something to maybe treat yourself to, a quiet 30 minutes with a book, a hang out with your buddies, or something that will fill you up, versus filling that feeling with food.
I'm already seeing progress and I'm LOVING IT!
This week, my "mini goal" was snacks. Snacks are my downfall, which I think I share with a lot of people. You think, "I'm just having a few pretzels," but those few pretzels add up.
My snacks this week have consisted of baby carrots, celery, and an apple. I've also been keeping deli meat around, and if I'm really starving, I'll have a few pieces of chicken. One of my favorite snack is a handful of almonds (no more than 20). Almonds give me a little boost of energy - I love them.
I also wanted to talk about cheating on your diet. I don't know if this is nutritionally proper, but when I'm DYING to eat something, I let myself. If I want a "cheat"meal, I do it. Life is short - if you want a hamburger, eat one. Just don't go overboard.
On Friday, I really wanted to go out to lunch, so Justin (my husband) and I went to Emma Keys, which is this awesome burger place. I ate a greasy, delicious burger…and didn't regret it for a second. I highly doubt that one burger this week derailed me, and it was super satisfying.
Here are what my workouts looked like this week:
Saturday (Nov. 16): 20 minute upper body + 10 minute "bonus buns"
Sunday: Rest
Monday: 3.6 mile run/sprint/walk (Running for Weight loss app - Week 5 Day 1)
Tuesday: 20 minute power yoga + 20 minute core
Wednesday: Rest
Thursday: 3.75 mile run/sprint/walk (Running for Weight loss app Week 5 Day 1)
Friday: Rest - delicious burger day
Saturday: 40 minute total body w/weights
Sunday: 3.4 mile run/sprint/walk (RFWL Week 4 Day 1)
I had a weird week and let myself take it easy. I had an allergic reaction to a vaccination this week (ever heard of a 27 year old who needed a chicken pox shot? Now you do), so I let myself rest when I needed it.
Motivational comment of the week: one of my law school friends, who I often keep a shared food/workout journal with, commented this week that I was looking good! Best part: I hadn't showered and was wearing workout clothes. WIN.
Have a fabulous week! And check out my blog for an AMAZING (and really healthy) winter recipe I made this week: http://thelawsofthekitchen.blogspot.com
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