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)