Slowly forwards

"When you feel good,

you look good"  

~ Slowly forwards ~

Project is going forth slowly. Our training program changed, it's more versatile now as following:

Monday - Whole body workout :

• Explosive dumbbell/kettlebell swing
• Lumberjack squat into calf raise & press
• Pronated‐grip reverse push‐up
• Chin‐up
• Vertical thrust
• Iron cross

Tuesday - Cardio workout

Wednesday - Lower body workout:

• Barbell front squat (treat as quasi warm‐up)
• Barbell back squat
• Alternating dumbbell rear lunge
• Trap bar / dumbbell deadlift
• Alternating lateral squat
• Alternating single‐leg hip bridge

Thursday - Active rest day

Friday - Upper body workout:

• Bent‐over alternating dumbbell row
• Slight incline dumbbell bench press
• Neutral grip pull‐up
• Seesaw press
• Barbell corner press
• Barbell corner row
• Cable push‐pull

Saturday - Cardio workout

Sunday - Active rest day

I can see changes in my body. Thighs becoming more formed, my arms are just making me laugh 'cause they are looking incredible in my eyes.

Eating is becoming easier..I'm enjoying new recipes, trying new kinds of foods. It turned out that I made 'eating protein with every meal' habit to something too difficult, when it's not.

There are million of ways to have protein with every meal. We humans just try to make everything that seems a struggle in the beginning an impossible thing to do. Even though all things are possible once we make an effort to try and follow through with it.

I'm very satisfied that I went along with this project. I have to admit it hasn't been easy all the time, ups and downs are bound to come along the way, and they have. I've had days when I've broken down in emotional eating or over eating due to boredom. I've had days when I've been sick and tired and wanting to give up. 

Struggles are a part of life, we just have to keep going on and leaving past in the past and with a positive mind going slowly forwards.

- Sara

Protein with every meal

"When you feel good,

you look good"  

~Protein with every meal ~

Did you know plants have protein? Well  if you didn't know, now you will learn that it is in fact true that plants do contain protein.


All plant foods contain all the essential amino acids. There is only one food that does not contain all the essential amino acids and it's an animal food- gelatin. 


This new habit "protein with every meal" that was taken into our "new habits" is quite difficult at the end of the day to execute. I never thought I ate enough protein but I did think that when I ate protein that I used all kinds of good protein sources. However I was wrong, I ate very limitedly. 


Lean Eating has opened my eyes for new and more sources of protein. It's really exciting and interesting tasting and trying new things. 


Now here is a list of different plans foods with the protein percentage, go for it, try something NEW!


Vegetables

• Broccoli 27%
• Spinach 39%
• Cucumber 14%
• Celery 17%
• Squash 24%
• Asparagus 34%
• Artichokes 22%
• Mushrooms 43%
• Seaweed (most varieties) 20%

Grains

• Amaranth 16%
• Quinoa 14%
• Oats 17%
• Sprouted grain bread 20%
• Hemp bread 30%

Legumes

• Lentils 30%
• Tofu 40%
• Kidney beans 25%
• Edamame 30%
• Tempeh 34%
• Veggie/Soy burgers 50%
• Soy sausage/bacon 53%
• Hummus 18%
• Peas 26%
• Refried beans 24%

Miscellaneous

• Seitan (wheat gluten) 77%
• Rice protein powder 77%
• Hemp protein powder 50%
• Soy protein powder 84%
• Pea protein powder 80%

Nuts and Seeds

• Almonds 14%
• Walnuts 14%
• Flax seeds (flax meal) 17%
• Hemp seeds (and hemp seed butter) 27%
• Peanut butter 15%
• Pumpkin seeds 23%
• Pistachios 14%

Beverages

• Hemp beverage (milk) 23%
• Soy beverage (milk) 30%

For reference, compare to the following non-plant protein foods and refined foods:

• Human milk 6%
• Cow's milk (2% fat) 27%
• Eggs 33%
• Cheese 33%
• Lean beef 45%
• Salmon 44%
• White bread 11%
• Donut 4%
• Ice cream 7%
• Licorice 3%
• Jam 0%
• Big Mac 18%

- Sara

Clean slate policy

"When you feel good,

you look good"  

~ Clean slate policy ~

This girl has been on the sick bed for a while now, that explains the silence on this blog.
Now this was and is usually something very typical. You decide to make a change in your eating habits or training habits and it goes on really well for a while, UNTIL you get sick.

The GREAT thing about Precision Nutrition they emphasize the 'clean slate' policy. If you fall off track, DON'T PANIC, just get back on track again, when you can.

I was really discouraged when the flue hit me and pulled me to bed. My eating habits went bad, either I didn't eat or then I made bad choices when I did eat. Obviously since I was sick I didn't train and I kept feeling guilty over it.

It's good to always keep in mind, this is life, good and bad times are bound to come around. We just push through them and start from where we left off, or worst case from the beginning.

I am finally feeling better and will go to the gym tonight to test the new gym program that we have started on. What follows the next 4 weeks is:

Monday - Gym, whole body workout
Tuesday - Interval training
Wednesday - Gym, lower body workout
Thursday - Active rest
Friday - Gym, upper body workout
Saturday - Interval training
Sunday - Active rest


I am excited to get going again and starting from a CLEAN SLATE with a positive mind and attitude!!