www.1fitnessblog.com

This is my week 13 Weekly Weight Loss Vlog and 12th Weigh In and my submission video for Week 4 of the Survivor Fitness Challenge.

I put my heart and soul into this video and it isn’t all pretty.

For this challenge, we had to work with a partner to improve our support network. I worked with whom I thought would benefit my weight loss the most: my live-in partner Ian.

1. Exercise:

We developed an exercise regime we can do together.

This was a combination of the exercise I have been doing since Week 2 of the Survivor Fitness Challenge. We decided not to introduce new exercise as I have only been exercising for 2 weeks after a 2 year break from exercise. Ian selected the route which was hilly and very hard!

I biked to the half way point, whilst Ian ran. Once half way, I did my Couch25K Training whilst Ian rode the bike. I then biked back home again.

Route Length: 7 miles
Time Taken: 1.5 hours
Calories Burned for Me: 1200 Ian: 1500

2. Food

We developed a healthy meal, including Starter (Entree), Main Course and Side Dishes.

No calories are listed as going into this much analysis with my food leads me to obsessing. All foods however are healthy, low fat and full of goodness.

Starter / Entree: Melon and Strawberries with dusting of Cinnamon and Nectar (Honey substitute, plant nectar)

Main: Salmon Fillet (dry fried) and Asparagus Tips (steamed)

Sides: Salad of Baby Spinach, Tomato and Cucumber with Balsamic Vinger
Stuffed Red Peppers. The filling was Oyster Mushrooms (dry fried), Cous Cous, Lemon and Seasoning. I also added a little Feta Cheese. The whole thing was baked for 30 minutes.

Update:

I am weighing myself once a month at my local Chemist or Doctors Surgery. I ran over my scale with my Van (video on my main page). My weigh in this week was 219 pounds (-3 pounds from last week).

I am still maintaining the Couch25K programme, biking and walking 6 days each week.

This was a difficult week. I am re-assessing everything. It wasn’t perfect. My support wasn’t as supportive as I’d hoped. But that’s life! I can, but move forward.

Music: First song by Kevin Macleod: http://www.incompetech.com
Second Song: Folky Unfinished Thing By Me (Garage Band ‘09)

Contact me:

Twitter: http://www.twitter.com/starvingsoprano
Email: thestarvingsoprano@yahoo.co.uk
Dailybooth: http://www.dailybooth.com/stavingsoprano

My group:

Please feel free to join whether male or female, boobs or no boobs. Let’s start a revolution!

http://www.youtube.com/group/myboobsareheadsized

Survivor Fitness Challenge Team Info:

For more information: http://www.youtube.com/tbossbone
Please Donate to the Winner! http://www.tbossbone.com

Our Team Are: The Six Wonders Of The World (Forever!)

Julie - Marlaine83
http://www.youtube.com/marlaine83

Emma - WeightyWonderWoman
http://www.youtube.com/weightywonderw…

Fran - wtharetheydoing
http://www.youtube.com/wtharetheydoing

Stefan - 19George
http://www.youtube.com/19george

Jim - texasfatass
http://www.youtube.com/texasfatass

Thanks for watching

Em
x

April 24th 2009
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On Sat 25th April

#80 - Most Discussed (Today)
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Monday 27th April
#47 - Most Discussed (This Week) - People & Blogs
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Discover How To Get Ripped Abs in 16 Weeks.
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WEEK 11 INSTRUCTIONS: *Pushing Movement

All exercises are done in tri-sets

Tri-sets example:

Perform 1a then move immediately to 1b and then move immediately to 1c then take 1 45 second break after 1c.

Repeat for a total of 3 rounds before moving to the next “tri-set.”

Note: Perform this workout once a week
For example: Friday Workout

Understanding Repetitions:
Example: (20-15-12 reps)

First set: 20 reps
Second set: 15 reps
Third set: 12 reps

Monday: Pushing Movement and Interval Training
Tuesday: Rest
Wednesday: Lower Movement and Interval Training
Thursday: Rest
Friday: Pulling Movement and Interval Training
Weekend: Rest

1a: Spiderman Pushup (20-15-12 reps)
1b: Modified Dive Bomber (20-15-12 reps)
1c: Toe Pushup (20-15-12 reps)

2a: Shoulder Band Press (20-15-12 reps)
2b: Arnold Press (20-15-12 reps)
2c: High Deltoid Raise (20-15-12 reps)

3a: One Arm Tricep Extension (20-15-12 reps)
3b: Palms Up Tricep Pushdown (20-15-12 reps)

Follow with interval training instructions after this workout routine.

–Week 10 Interval Training Instructions–

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (85% of your max)
Light jog for 30 seconds
Repeat for 6 rounds

Perform 3x per week during your workout days.

Your Six Pack Abs Journey Starts Today.
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My 16 Week Journey To Six Pack Abs
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The Complete Workout Guide For Men
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Check out the #1 rated muscle building program ebook at http://www.VinceDelMonteWorkout.com

Duration : 0:2:57

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This is my Survivor Fitness Challenge Endurance Week Video (Weight Vlog #14 and Week 5 of the Survivor Fitness Challenge).

SIX WONDERS OF THE WORLD!!!
We are still a team.

This video is laid out in day - day format and therefore each Part of the Challenge is not in chronological order.

For Part A: Food

I chose to recreate 3 foods to include my partner Ian more in our meal planning.
I don’t count calories but I have listed saturated fat and calorie content below for your information.

1. Peanut Butter Cups (Rachele77)

- I chose these as I love Peanut Butter and Dark Chocolate and it is a great way to incorporate them into my diet. I also like Maltesers, and these are lower in Fat and Calories, and a lot tastier! They’re also a great source of energy post Cardio - exercise.

The alterations I made to this recipe are: I used Crunchy Peanut Butter and no added pieces in the melted butter as I couldn’t source Peanut flakes / Peanuts in the UK. I also used Macademia Nuts for the topping for the same reason. To add consistency to the base and use less chocolate, I added some Peanut Cereal. This made the snack more filling and higher in Fiber. I also used Blackstrap Molasses instead of sweeteners.

I used 100% Organic / Non Processed Foods

Nutritional Content:

Calories: 124 for medium, 35 for small
Saturates: 1.6 grams for medium, 0.5 for small
VERY high in Potassium (1 cake provides 15% of your Potassium requirements for the day!)

Ingredients:

Crunchy Peanut Butter
Molasses
Green & Blacks 72% Dark Cooking Chocolate
Peanut Butter Crunch / Granola (Health Store Bought)
Macademia Nuts (We don’t get Reese Produce in the UK)
Small and Medium Cake Cases

2. Breaded Zuccini (Texasfatass)

- I chose these as both Ian and myself love fries. These seem like a great healthy alternative. I was especially keen to learn how to bread. These are exactly the same as Jim’s version.

Nutritional Content:

Calories per 8: 60
Saturated Fat: 0.5 grams
Very high in Fiber

Ingredients:

Breadcrumbs
Herbs of Choice
3 Medium Zuccini / Courgettes
1 Egg White

3. Healthy Burgers (myskinnymission and 19george)

- I chose these as Ian enjoys burgers and I would like some variety in my diet.

The changes I made were to include some onions and mushrooms in the burger, as both were plain and to use Pork Mince instead of Beef or Turkey, as it is the leanest meat of the three.

Nutritional Information:

Calories Per Burger: 85
Saturated Fat: 0.8 grams
High lean source of Protein

Ingredients:

1 pack / 400 grams of Pork Mince (Lean)
1 Medium Red or White Onion
1 Cup of Any Mushroom
Small Amount of Wholegrain Flour
1 Calorie Spray for Frying

Sundries with meal:

Low fat Weight Watchers Sour Cream: 20 Calories per tablespoon
Wholegrain Pitta - 155 Calories
Salad - Approximately 30 Calories

Part B: Exercise

I chose Yoga (NarcissisticFatChick).
I was concerned about choosing this as my “new” exercise as I have done it before. However, after speaking with 2 Judges, they informed me that as it was new to my routine it would be acceptable.

I was training to teach Hatha Yoga until 2 years ago, when my father became ill and suddenly died. I stopped Yoga and haven’t practised at all for 2 years. Therefore, it was very important for me to take up Yoga again.

Part C: Mind

I chose to deal with my procrastination and lack of motivation in day to day life, which results in the following cycle:

Overwhelmed (at workload), Panic, Withdrawal (Depression), Comfort Eat (through escaping into books, TV, Youtube).

I am really proud of myself for what I have achieved this week.

Music: All performed by me. All written by me (except “The Rose”)

Contact me:

Twitter: http://www.twitter.com/starvingsoprano
Email: thestarvingsoprano@yahoo.co.uk
Dailybooth: http://www.dailybooth.com/stavingsoprano

My group:

Please feel free to join whether male or female, boobs or no boobs. Let’s start a revolution!

http://www.youtube.com/group/myboobsareheadsized

Thanks for watching

Em
x

Honours on 2nd May 2009
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#64 - Top Rated (This Week) - People & Blogs
Tuesday 5th May 09
#53 - Most Discussed (This Week) - People & Blogs
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Duration : 0:9:59

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Megan loves hamburgers but she hates the calories depositing all over her gorgeous body. She agreed to have a private trainer to get some fitness tips on how to

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