Aussiegirl007’s BodyBlog

2009 Meal & Exercise Plan
 

Breakfast:                         
                                                                                                                                                                            4 egg white scrambled, 1 tbsp  ground flaxseed, ½  tsp cinnamon

½  oatmeal, 1 cup soymilk, 1 tbsp flaxseed oil, ½  tsp cinnamon, 2 tbsp raisins

Protein shake

Multi Vitamins

Lunch:
1 cup sautéed leek & spinach

4 ounces of  grilled chicken breast  or lamb chop, 1 tsp Mrs Dash  grilling blends (mesquite)

Snack:
2  slice whole grain, 3 tbsp almond butter  or peanut butter

Protein shake  with  banana

Dinner:
 1 cup spinach, 2 tbsp onions ½ cup brown rice

1 small baked sweet potato

1 cup  diced tomatoes, 1 cup red kidney beans, 2 tsp Mrs dash (southwest chipotle)

Snack:
1 protein bar

1 apple

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

30 min swimming

45 min running

(rest 5 min between sets)

Bird-dog exercise: 10 to 30 seconds

Side-bridge: hold for 30-60 seconds

Bicycle exercise: 10 to 30 seconds

Bench press: 2 sets of 10 reps (weight 25 pounds)

2009 New Year Meal & Exercise Plan
Breakfast:                      
                                                                                                                                                                            

5 egg white omelet with ½ cup chopped spinach, 2 tbsp chopped onions, ½ cup chopped  peppers.

Protein shake with banana.

Multi Vitamins

Lunch:
Two cups of mixed greens salad (spinach lettuce, carrots, cucumbers, broccoli).

3 ounces of  grilled chicken breast with lemon juice, 1 tbsp dill.

Snack:
1 package of Raisin bran (small box)

1 cup of mix nuts

1 apple

Protein shake

Dinner:
4 ounces grilled salmon 1 cup spinach & 2 tbsp onions

½ cup brown rice

1 small baked sweet potato

2 cups of steamed cauliflower & carrots.

Snack:
1 protein bar

2 cups fruit salad.

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

45 min running

(rest 5 min between sets)

Dumbbell bench presses: 2 set of 10 reps

Dumbbell  incline presses: 2 sets of 10 reps 

Incline dumbbell  flies: 2 sets of 10 reps

Front raises 2 sets of 10 reps

‘Twas the month after Christmas, and all through the house
Nothing would fit me, not even a blouse.
The cookies I’d nibbled, the eggnog I’d taste
At the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I’d remember the marvelous meals I’d prepared;
The gravies and sauces and beef nicely rared,
The punch and the candy, the bread and the cheese
And the way I’d not said, “No thank you, please.”
As I dressed myself in my husband’s old shirt
And prepared once again to do battle with dirt—
I said to myself, as I only can
“You can’t spend a winter disguised as a man!”
So–away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
“Till all the additional ounces have vanished.
I won’t have a cookie–not even a lick.
I’ll want only to chew on a long celery stick.
I won’t have hot biscuits, or corn bread, or pie,
I’ll munch on a carrot and quietly cry.
I’m hungry, I’m lonesome, and life is a bore—
But isn’t that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!

I am getting ready for my first Snowy Christmas experience.
Have a wonderful, safe and happy Christmas Holidays and prosperous New Year.
Great “Thank You” to all the Troops serving our country and protecting our freedom.
Thanks to Bodybuilding.com allowing us to keep strong and motivated.

Bluey

I have always been reading Oxygen Magazine and admired those hot woman competing in the fitness body competitions. I have always been training different ways and am wanting to have the same body. I have competed in different sporting competitions throughout my life but never had an experience of enjoying a glamorous ways. I am training hard and am almost there, but I would like to have a guide that will help me to cross the line. I know that the right nutrition is necessary along the right excersise regime. I am lactose intolerant making my goals a bit harder to achieve. I have been guiding myself by reading magazines, communicating with trainers, reading other posts and guides. Please look at my blogs, progress charts and nutritional info of mine to see if you can spot any potential trouble and help me out. I would like to thank especially Deeana Tyuleneva, Mararet Tivisay Briceno, Laura Harris and MsFitness and MJfox. Great videos and supplement informations have guided me well.

Since I am new to computers and internet I have not much idea on where to find information on the competitions and what it takes to compete in one. If you are reading this and know the info to guide me, please please help. I am an Australian, would I be able to compete? are there special requirements for different age groups? mothers? weight? etc. etc.

I need a trainer !.!.!.!.

Thanks in advance

Bluey

Just a quick note to let you know that I will be posting my progress pics every two weeks. I have been gaining muscles and am very happy with my results. Excercise and the right mix of supplements paid a big part in that. Now it should not bother me when saying "is my butt too big?". I always have been too skinny. Awesome, I have found a way to motivate my boys. When I was young, I had posters of athletes around. As my boys are stuck on a computer they are not really exposed to a beautiful athletic body. Since I have put up a few of male and female athletic posters in the home gym room, I have found them to spend much more time there doing weights. We are now regurarly visiting a local YMCA for the gym and swimming. Now they want the athlete phisique. - I did it….

Bluey

Hi, well this would be my first halloween that I actually dress up as something. We all will dress up and go trick a treating, then have a nice dinner in my favourite restaurant….. well….you can guess……OUTBACK !!! This is the closest to home. I am sure that my sons will eat all the candy that I will collect. There will be no trouble sneaking, as I hate candy and sweets. Make sure you all have a great and fun halloween. All you buddies of mine, make sure you stay on track with your goals and do not deviate from your plans. Even when there is plenty of sweets around.

Bluey

Hi this is my first blog of any kind so you have to baear with me. I moved here from Australia and am a mother of 2 teenage boys.

I always loved to excersise and started early in my elementary school doing little athletics and triathlon. I always loved running, it gives me a feeling of freedom and free care. I am sad that my both sons do not like sports, they do not like participating in any school activities unless it involves game consoles controllers.

I am lactose intolerant and have been using soy products for many years now. I love soy milk, powders, protein, bars and even ice cream. I always ensure that there is no dairy products included and have found that the bodybuilding.com website has lots of information on their products ingredients helping me decide what to use. This has made my life so much easier and healthier at the same time. I highly recommed this site for anyone.

I am motivated by others, especially when they are serious in achieving their goals. I am trying to motivate my sons to do more exersise. We have joined local YMCA and go swimming every day. My youngest has been running with me every evening, and the oldest one does weight lifting and some time cycling. He is getting ready to joing US military (Army) and serve our country. He is only 17 years old, had real trouble adjusting to high school life, but I am still so very proud of him.

I am going back to school to get some more education and eventually join the workforce again. I am tossing between air flight attendent or joining army reservers or even be a fire fighter. (Those always have been my dreams and goals)

Well that will be it for now. Hoo-roo 

Bluey

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!