Day One

Today is day ONE of my fitness journey! I am currently unhappy with my weight an want to get in shape! I am an exercise science major so I really need to step it up! I am going to be following a diet from muscle and fitness. My goal is to drop 50 pounds by the time my friend gets married in April. I just got back from vacation so I need to get back in to the swing of things and get back on a diet and exercise program. I am a full time student so I will be going back to college at the end of the month so I would like to get in to a routine by the end of the month. My biggest challenge is work! I work 12 hour shifts so by the time I get home I never want to exercise and my gym is closed when I get off work! I signed up for beach body's 30 day free trial for their online work out DVD's, so I am going to try to do one of those work outs on the days I can't go to the gym. At work there is always food, and it is not healthy food. I also eat bad when I am working because I get so hungry and then end up eating anything thats available. The first three days to me are always the hardest for my diet! 

Diet Day 1

Breakfast:

Protein Shake

Lunch:

Baked Tilapia 3 oz

1 Cup Salad w/ carrots

1/2 tbsp. Feta Cheese

1 tbsp. Balsamic Vinaigrette 

Dinner:

1 Cup Whole Wheat Rice Spaghetti

3/4 Cup Meat Sauce 

Drinks:

1 Cup Skim Milk

1 Can Diet Coke

48 oz Water

Work Out

Walking on the treadmill 10 mins, speed: 3.5 mph

Jog on the treadmill 6 mins, speed: 4.5 mph

Triceps Pushdowns 15x3 - 27.5 lbs

Lat Pull Downs 15x3 - 55 lbs

Shoulder Press 10x3 - 40 lbs

Shoulder Press DB 3x10 - 10 lbs

Biceps Curls 3x15 - 15 lbs

DB Flys 2x10 - 10 lbs

10 Mins Stationary Bike 

Goals:

My short term future goals are to be able to run for 15 minutes on the treadmill. I have always not been a very good runner. I would like to get better at running/ jogging. My eating goals are going to be to eat multiple small meals a day so I keep myself satisfied and not get to the point of starving where I will eat anything thats available. For work I am going to pack 3 small meals for my 12 hour shift so that I have food available for when I get hungry and I don't eat junk food. 

- My short term weight loss goal is to lose 10 pounds by September 15th.