100 Days

Dietary Changes out of the gate:

NO processed foods/drinks.
NO fast food.
NO coffee.
NO alcohol.
NO sweets (ice cream, candy, cake, etc.)

NO additional salt (all foods, esp. veggies contain sodium, there is no need to add salt when cooking).


8 oz warm water first thing in the morning (flushes kidneys)

Exercise Changes out of the gate:

Minimum 30 minutes of physical activity

Maximum 2 hours (Split between 1 hour of weight training/yoga and 1 hour of cardio -- not two hours of the same routine).


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"Core" Workouts and Food Items

Simple Circuit: 1 set / 25 reps (1/25) lateral arm raises 1/25 rear lunges 1/25 tricep dips 1/25 standard crunches --rest-- (45 sec) 1/25 arm raises (anterior) 1/25 squats or deep squats 1/25 standard push ups 1/25 reverse crunches --rest-- 1/25 combo lat/ant arm raises 1/25 side lunges 1/25 tricep push ups (aka diamond/pyramid) 1/25 bicycle crunches	Grazing Items: Kellogg’s Smart Start Healthy Heart Cereal Organic Toasted Os Cereal Oatmeal Almonds Veggie Chips Fresh Fruit – Variety Fresh Vegetables – Variety Whole Grain Bread Peanut Butter Luna Bar Odwalla Bar Greek Yogurt Lentils (for meatless burgers, soups, alone) Black Beans (for tacos, enchiladas, soups, alone) Fish Brown Rice Quinoa (or Couscous if you don’t mind the wheat) Whole Grain Pasta Air Popped Pop Corn Egg Substitute Water, Almond Milk, Coconut Water, Kombucha, Fresh Juice (you need a juicer).
Core Strengthening Workout: Plank (45sec) Side Plank (45 sec)  V-sits (45 sec)  Bridge (aka Back Bridge) (45 sec)  Single Leg Bridge (45 sec) Dead Lift (1/15) Repeat 3x
Cardio Min – 30 mins Max – 90 mins

Day 100/1:
My old trainer and I like to call this the simple circuit because it's simple. Basic exercises that you can do at home and using only your body weight. If you want to add extra weight that's fine too, but it's a simple circuit so additional weight isn't necessary.


I don't like to eat large meals; I prefer to eat small amounts of food every 3-4 hours...we call it "grazing." It's better for your metabolism to eat several small 'meals' throughout the day as oppose to three large meals.


Day 99/2:
Core strengthening workout and cardio.


Day 98/3:
Today was supposed to be a cardio only day to give my muscles a little break. However, I woke up this morning with a migraine, a full force-no holds barred-nauseous-ear ringing-head spinning-migraine. So, after my attempt to drink warm water was met with a visit to my toilet bowl, I decided to go back to bed where I stayed until about five minutes ago. Sunday was going to be my "off" day but I've decided to swap it with today, even though I'm feeling better now, I have to leave for work soon and won't have time to do my cardio. Additionally, because I'm still feeling a little queasy, I'm currently eating toast with peanut butter and a banana. I'm not sure what else...if anything...will be on the grazing lineup today but I'll update as I go. Sometimes these things happen and we just have to roll with it. Unintended day off will be made up tomorrow and Sunday. In the meantime, keep on keepin' on.


Day 97/4:
Since yesterday ended up being an off day, today's routine is an hour of vinyasa yoga. 


Day 96/5:
CHEAT!


I used some cheats today because I had a brunch planned with friends before I started my 100 day challenge, so...


After a delicious broccoli and cheese quiche and two mimosas I returned home to do a short (45 mins) yoga routine and ate pasta with veggies for dinner. 


More important, today reminded me that I hadn't discussed the importance of cheating before now. Cheats should be expected and welcome because when you completely deprive yourself, you tend to quit. However, if you're cheating at every meal, every day, then you're not really cheating, you just haven't changed your diet at all. I also don't make it a habit to cheat ALL day, but for one meal I'll eat/drink without guilt or worry or calorie counting. That's what brunch was today. Still I had a light and healthy dinner, maintained a light workout, and didn't stop with my challenge -- that's the key to using cheats!


Day 95/6:
Monday and back to the grind, but the rain this morning not only kept me indoors, but kept me in bed too! I had plans to do cardio (run) out on some trails but instead I think I'll do core strengthening exercises today.


Day 94/7:
I don't know why or what happened but sleep is all I seem to want to do today and I woke up LATE! So I started my almost-afternoon with a hot cup of water and a banana. Just finished a simple circuit and some almonds. It doesn't look like a lot but that's due to my late sleeping habit for the day and the 5-6 hours that I'll be at work. I'll likely eat some veggies while the kids eat their dinner. Otherwise, that's all she wrote, folks.


Day 93/8:
ONE WEEK!! It's been a whole week since my 100 day challenge began and my measurements today were uplifting. No major changes but inches dropped is always a booster. So, today I did a light and short yoga routine, mostly stretching as opposed to real strengthening. Tomorrow back on the grind.


Day 92/9:
Sleep patterns are making this routine difficult but today was a brisk and short (approx 30 min) walk around my complex. Tonight I'm going to attempt some yoga when I get off work just because I don't feel like the walk was quite enough.


Day 91/10:
Workout - core strengthening exercises


Day 90/11:
No workout today.


Day 89/12:
No workout again today.


Day 88/13:
I was scheduled to work a full shift today (meaning overnight) so I purposely stayed in bed until 1 pm because my shift requires that I'm awake all night. Having said that, I did not work out today and my grazing lineup is minimal. Hopefully tomorrow things will get back on track.


Day 87/14:
NO WORKOUT YET AGAIN! UGH! I didn't work out because I slept for the six hour break between shifts...work (esp. jobs like mine) can take their toll.


Day 86/15:
Between storms at 4 am and stress, this whole sleep all morning and don't work out thing is depressing but I can't seem to find the energy. And today was a measurement day, which of course showed fluctuation since I haven't worked out in a week! But I'm determined to push it between now and next check in. Also, although I don't weigh myself, I did want to check my % body fat so I HAD to weigh myself. I'll be monitoring that weekly as well. 


Day 85/16: 
One hour yoga.


Day 84/17:
I couldn't wake up today for anything. The one time I pulled myself out of bed, it only lasted thirty minutes before I was right back in bed and fast asleep. I don't know what's going on with my sleep patterns but I got nothing done!


Day 83/18:
What a full day today with volunteering in the morning and a friend's bday dinner in the evening. I didn't work out today and it was a cheat day since I was celebrating a friend's bday. BUT we ate Greek food which is a good start, and I only had a small bowl of lentil soup and a vegetarian  gyro. And of course, a glass of wine...but only one :) So at least I don't have to feel bad about my cheat.


Day 82/19:
Lazy Sunday was just that! All I did today was my weekly shopping which included a mass quantity of green veggies for juicing this week.


Day 81/20:
Another overnight shift tonight meant that I slept, on purpose, until 1pm. and of course, no workout. Due to my having only six hours off tomorrow, I'm not sure there will be a workout then either but I'm going to try...


Day 80/21:
I came home from working overnight and slept until it was time to leave, needless to say, I didn't work out. On top of that I'm feeling rather defeated by life today and I know that's melodramatic but really, I think I'm bordering depression. I look fat, I feel fat, all I want to do is sleep, and I haven't won at anything very recently so this makes my metaphorical weigh in tomorrow very scary. 


Day 79/22:
UGH!! In the past when I trained I didn't have weekly check-ins so doing things weekly now is a tad disconcerting. I know that our bodies (size, weight, etc.) fluctuate but damn, I was already feeling down about thinking that I had gained weight and knowing that I wasn't doing myself any favors by NOT working out last week and now the numbers show it too! I'm not giving up..this is just a temporary mental setback. 


Day 78/23:
The day after my meltdown and I cheated! With Starbucks! But also, I have an interview on Friday and that has lifted my spirits some and I did manage to pull myself out of bed earlier today than I have in quite a while (without having to be somewhere) so perhaps this is the start to finding my way again. Wish me luck!


Day 77/24 - 46/55:
I don't even know where or how to begin! First I lost my laptop, my tablet, and my internet ON THE SAME DAY!! For whatever reason, they all died on me at the same time like I was struck by lightening or something. Then add to that my growing state of depression and well, for the past 30+ days, I've slacked...big time! But I'm back and still have a lot to work toward even though EVERYTHING has changed since my 100 Day Challenge began. Stay close by for more to come. I'm not done with this challenge just yet!


Day 45/56: 
oops...


Day 20/81 - 0/100: 
No the countdown hasn't ended but with everything that has made and will continue to make my life crazy, I'm saying: OH FUCK IT! And I already look good anyway!

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