Boring Entry of My "Follow a Plan" Stats

"When we deal in generalities, we shall never succeed. When we deal in specifics, we shall rarely have a failure. When performance is measured, performance improves. When performance is measured and reported, the rate of performance accelerates."

— Thomas S Monson

Day 1 following a plan, and I'm doing awesome. I think inside of me is a person who is happy if she just has a list of things to record and check off :) Kristi Approved's Program is good for that with their Daily Discipline in their Phase 1 book. I bought that over a year ago, in February 2010, and since then, from their website it looks like they've changed the packages they sell, but I have the phase 1 and phase 2 books, which have recipes, shopping lists and exercise routines. After I started phase 2 I got bored with the exercises and that's when I started Bodyrock in Costa Rica, which I'm going to continue with, but my plan for now pretty much follows Kristi Approved's Diet system and their "Seven Keys" - watch the video on that link if you want, but just wanted to reference it so that I can talk about their keys here without feeling like I'm telling you something that is a secret for KA members only. :)

THE 7 KEYS:
1 Nutrition
2 Hydration
3 Resistance Training
4 Cardio Training
5 Rest
6 Supplementation
7 Accountability

Posting all the boring details of my plan here will, I hope, help me be accountable to myself and maybe to any of you who want to join me. (You with me, Nicole?) Kristi Approved Key 7: ACCOUNTABILITY "Keep yourself accountable, make and report weekly measurements, Never change alone" I like their Daily Discipline, too... I'll try to post how that works later.

8:00 - woke up, took vitamins: Prenatal Vitamin, fish oil, and extra iron pill, since I'm slightly anemic right now - 8 pregnancies has totally drained my iron stores apparently. (note to self: work on getting up earlier...) but I did get 8 hours of sleep - the Kristi Approved Key 5: REST "Get 6-8 hours of rest per night. Being asleep by 10-11 pm is optimal"

Here was my nutrition plan for the day: KA Key #1: NUTRITION - "Eat 5-7 meals with the right types of foods (aka no cookie dough) and with correct food group combinations, every 2-3 hours. Plan/prepare your meals in advance"

8:30 - Meal 1 - breakfast total calories 300
grapefruit (100 cal) 1/2 c. cottage cheese (80 cal) 1/2 c. greek vanilla yogurt (90) 1/4 c. honey sunshine cereal (33)

9 - 11 - helped the kids with their jobs, read with Wesley, cleaned

11:00 - Meal 2 - total calories 270
Ham (100) & wheat tortilla (120) with cheese (30) lettuce & tomato (20)

11 - 1 - internet, email, news, etc, loaded dishwasher, cleaned my room, did Abi's hair

1:00 - Meal 3 - Chocolate shake - total calories 281
cocoa powder (15) Protein Powder (140) 1/2 frozen banana slices (60) 1/2 c. honey sunshine cereal (66)

KA Key #6 - SUPPLEMENTATION: Consume proper supplements including Mulitivitamins, essential fatty acids, recovery supplementation, and protein powder.

2 - 4 - exercised - did a 600 rep workout, which was mostly (KA Key#3:) RESISTANCE TRAINING - "Weight bearing exercise 3-5 days per week) Here's my Bodyrock Moleskin notebook that I made to be my exercise reference book.


I like these little books. I stole it from Corey - he does contract work at Veracity and had like 10 of these that they gave to him.)

4:00 - Meal 4 - total calories 280
18 reduced fat wheat thins (140) 2 celery sticks (4) 3 T. honey nut cream cheese (135)

4-5 - blogged about this here.

7:00 - I'll be finishing up with some scrambled eggs and tomatoes and salsa tonight

I've been drinking 2-3 cups of water with and between each meal. HYDRATION is the KA Key #2 - "Ddrink 3-4 liters of water per day (96-128 oz). I use this little pony bead thing I made to keep track of my water - have it hanging on my towel rack in my bathroom where I usually drink.


I've also used it to keep track of my lunges when I do a 400 lunge workout - each bead is 50 lunges. Helps me so I don't loose track in my head.


It's a handy little thing to have around. So, that's all the 7 keys and how they are part of my day- except I didn't do Key 4 yet - CARDIO TRAINING: "Perfom cardio training for 20-45 minutes 4-6 days per week" Maybe I'll go on a walk tonight, but I did get some cardio in my 600 rep workout doing side lunges and 180 step touches.

Oh, and my pregnancy workout today was 60 reps of each of the following:
1) deadlifts with 2 25 lb dumbbells
2) calf raises
3) push ups on knees
4) shoulder presses with 2 12 lb dumbbells
5) second wall squats 3 times
6) T-ups, no weight
7) plank hold with knees to elbows
8) 180 step back and touch the floor
9) reverse plan with kick up
10) side lunge touch
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