Fitness Goals, Evaluation, & Workout Plan

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.

Weekly Workout & Diet Wrap Up

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)

Update Bikini Body Challenge 127.2

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.

Todays measurements
Upper Arm 11.25"
Waist: 27.25"
Belly Button: 30"
Hips: 38"
Inner Thigh: 22.50"
Calves: 13.50"

Ideal Measurements:
Weight: 108-115 lbs.
Bust: 34
Waist: 24-25
Hips: 35

Week 3 Results Bikini Body Weight Loss

Weigh In : 129.2 lbs

The inches are playing games on me, but I have to admit it has been almost 2 months since my last measure and weigh in. So, this is where I am at now.

Measurements:
Bust: 36"
Waist: 28"
Navel: 31"
Hips: 38"
Thighs: 23"
Upper Arm: 11.50"
Calf: 14"

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. :)

My Old Bikini Body

Many are asking about my bikini body progress. Well, I started to feel overwhelmed and too wrapped up in every little thing I ate or did. It started to turn into a stress rather than a fun transformation. I was putting unneeded pressure on myself in order to lose weight. It felt more like a struggle than anything else. So, I needed to take a break and change things up.

Not only was I stressing myself out emotionally, I think my workouts were too high stress for me. I even think that the adrenalin rush I would get from intense workouts were defeating the progress. If the cortosol levels are too high in the body and the adrenals are overworked it will suppress thyroid function. Not good for someone who is already dealing with a slow thyroid. So, I decided to pick up the yoga and drop the hard core boxing and boot camp classes.

I even laid off spinning since it really reduced my range of motion and slowed the progress I was making with yoga. I have been dealing with a considerable amount of low back pain. I have hyper lordosis which simply means my low back is really overly curved. It makes it a bit more vulnerable. I injured a disc 10 years ago and it just seems to be my weak link. However, when my quads and psoas are fully stretched my back pain greatly reduces. So, lunges, splits, warrior 1 and all those similar stretches are rocking out! Plus lots of core work keeps me better aligned.

As I was clearing out old data in my computer today I came across pictures I didn't realize I had. This is me weighing in at 108. As you know I am a little over 5'5". Don't mind the boob slippage. I was laying on my tummy and sat up quickly . I didn't realize I was doing a "fashion DON'T". :)

I decided to post these anyway since it really got me excited to think of being that size again. When I see these pics , it takes me back to that feeling confident in my body. I am enjoying this process. As long as I stay in this zone I feel energized and not pressured. I am happy to watch my transformation.

I want to stay in a state of excitement and gratitude. I want to be thankful for what I have now and remember how lucky I am to even have a healthy able body. So many people are less fortunate, disabled, or ill and how dare I complain. I am one lucky chick and I look forward to being as healthy as possible.

Week 2 Bikini Body Wrap Up

Weigh In
131.4 (down .5 lbs since last week)

Measurements
Bust: 35.5" (same)
Waist: 28" (down .50")
Navel: 30" (down 1")
Hips: 38" (same)
Thighs: 22" (down .50")
Upper arm: 11 (same)
Calf: 13.50" (down .25")

Overall, that is a loss of 2.25 inches in just a week. Here is proof that the scale doesn't have to go down in order for my efforts to be noticed. I do feel that eating after 6 pm and overeating out of frustration has been a culprit to not losing any weight this week. I expect that to happen from time to time. As long as I see changes I am happy. It doesn't hurt that I kept inches in the curvy spots either. Those are usually the first to go. However, I know they will gradually decrease too. As matter of fact I enjoy having smaller breasts.

Fitness
Workout
Goal: 9 hours
Total: 12
Met goal and exceeded by 3 hours (Woo hoo!)

Workout Breakdown
Yoga: 5 hours
Pilates: 1 hour
Spinning/Cycle: 1 hour
Latin Dance: 3 hours
Circuit Training: 2 hours

Diet
Goals
48 oz water
64 oz green lemonade (58 oz water, 8 oz lemon juice, 4 packets stevia, 1-2 T Vitamineral Green)
12-24 oz green smoothie
1 bunch of massaged greens
500 mcg kelp (thyroid support)

I didn't keep as immaculate records as I would have liked this week, so I can't give you the specifics. I will say that I did at least 75% this week. I will do better this upcoming week. I will tell you that I ate very late some nights, even to the point that I was stuffed. I also had dessert 2 times this week. I really didn't apply my discipline in my diet as much as I would like to have, but I have to remember this is a process. I don't want to overdo it and frustrate myself and give up. I have done that in the past too. I want to accept my imperfections and know that I am still doing good. No beating myself up for poor choices..just going to acknowledge them and move forward. Guilt is worse than the action itself.

Other Health Practices
Sauna- I missed it all week and I see a difference in my skin when I don't do it.
Colonic- I did one this week.

Inspired by Natalia Rose: I would like to not eat a solid breakfast until I have eliminated my meals from the previous day.

Gratitude Shout Out
Thank you Dhrumil and Rawvolta for mentioning me in your blogs and on your websites. You guys rock. Also, thanks to all the readers out there that I don't know who are reading my blog. I appreciate you too.

Week 1 Wrap Up: Bikini Body

Weigh In

131.8 (down 2 lbs since Day 1)

Measurements

Bust: 35.5" (down .25")

Waist: 28.5" (down . 25")

Navel: 31" (down .75")

Hips: 38" (down . 25")

Thighs: 22.5 (down . 50")

Upper arm: 11 (same)

Calf: 13.75" (up .25")

Overall, that is a loss of 1.75 inches in just over a week. This is fantastic and I need to remember that my efforts are not going unnoticed even if I make a poor diet choice here and there. My good efforts far outweigh the negative ones.

Workout

Goal: 6 hours
Total: 11 1/2
Met goal and exceeded by 5 1/2 hours (Woo hoo!)

Water
Goal: 21 quarts
Total: 25 quarts
Met goal and exceeded by 4 quarts (Woo hoo!)

Greens
Goal: 14 servings
Total: 9 1/2 servings
Did not meet goal, short by 5 1/2 servings. This is probably why I ate things I shouldn't. It is hard to eat junk when you are full on greens. Plus they squelch my cravings since they are feeding my body the nutrients I need. Therefore I am not "starving" for nourishment. I didn't take any kelp for my thyroid either. I will make a stronger effort this upcoming week.

Sauna
Goal: 1 hour 20 min
Total: 2 1/2 hours
Met goal, exceeded by 1 hour 10 min. This is actually just an extra goal, it wasn't top priority, but I am glad I did it. My skin looks better & smells cleaner as a result.

Fasting Blood Sugar

89 (perfectly normal)

Blood Pressure
81/51 LOW! I have always had low blood pressure, but I have been noticing a decrease over the years. However, this almost seems too low. I measured my blood pressure about an hour after doing vigorous exercise and 25 minutes in the sauna. I am not too sure if that contributed to the low number. According to Wikipedia my reading classifies as "hypotension". When I read some of the symptoms I have to admit that I am cold. However, that may be due to my low body temperature from dealing with hypothyroidism. Aside from that I do not experience any other symptoms. Perhaps this was an inaccurate reading. I took it at a local drug store that carried a machine that self operates. Who knows. The best way to find out is to keep taking readings and see what happens.

Pulse
64

PH
slightly acidic

Week 2 Goal

My goal is to incorporate more yoga, begin a purification program, & go high greens.