Day 20-90 Beast at the gym on saturday night!

Food:

• Egg fajita wrap with home fries 
• Broccoli orzo
• Lifetime basic protein shake
• Pure protein bar
• Orange rush pre-work
• Aloe-Vera juice
• Orange juice
• Pure protein bar 

Exercise:

• Chest- Bench press, dumbbell fly's, cable fly's, pull ups, dips
• Abs- Incline bench with medicine ball
• Cycling 3 -1/2 miles

Day 19-90

Food:

• Whole wheat bagel thin with Toffuti 
• Chickpea spread on Healthy full flax bread
• Pure Protein bar
• Morning star chicken patty with broccoli orzo
• Pumpkin bar 
• 1 beer
• Carrots
• Silk milk
•  DD iced latte

Day 17-90

I did miss a few days of blogging but I haven't been cheating. :)
Food:

• Greek yogurt with granola
• Pure protein bar
• Vegan grilled cheese with a pickle
• Tofu taco
• Green apple
• Almonds
• Edamame

Exercise:

• Cycling 3 miles

•  Standing Dumbbell Triceps Extension
  4 sets of 6 reps
  no rest
• Two-Arm Dumbbell Kickback
  4 sets of 12 reps
  30 seconds rest
• Dumbbell Bicep Curl
  4 sets of 12 reps
  no rest
• Hammer Curls
  4 sets of 12 reps
  30 seconds rest  

Day 13-90

Food:

• Hash-browns
• Garden-burger with pineapple, tomato, lettuce and cheese on whole grain bun
• Life time basics protein shake with strawberries and soy milk
• Clean pumpkin muffin 

Excercise:

• Standing dumbell triceps extension (4 sets of 12 reps)
• Standing Dumbbell Triceps Extension  (4 sets of 12 reps)
• Hammer Curls (4 sets of 12 reps)
• Two-Arm Dumbbell Kickback (4 sets of 12 reps)
• Squats
• Cycling 4 miles 
  

Day 12-90 Turned into a cheat day because of marky ramone blitzkrieg!

 Okay, turned into a cheat night because of Marky Ramone blitzkrieg but I'm back on track. Been overly stressed lately need to keep eating good and exercising.

Food:

• Pumpkin spice bagel thin with strawberries and tofutti cream cheese
• Lettuce, tomato with vegenaise on oat nut bread
• Pure protein bar 
• Almonds
• Whole grain pasta with egg plant meatballs 
• Couple beers 
• 3 small slices of margarita pizza 

Exercise:

• Just quad stretches on foam roller. (rest day for upper body, cant do much with legs right now)

Day 11-90

Food:

• Whole wheat bagel thin with strawberries & vegan cream cheese
• Avocado, lettuce, tomato, vegenaise wrap
• Aloe juice 
• Protein smoothie with banana and strawberries
• Pure protein bar

Exercise:

• Chest/back- pull ups, dips,
• Abs 
• Triceps

Day 10-90 Cheat day

Food:

• Vegan grilled cheese with pickles 
• Fage Greek yogurt with cherries
• Pure protein bar
• few french fries
• couple beers
• Whole wheat pasta with eggplant meatballs and sauce

Excercise:

• Cycling- 5 miles 

Day 9-90

Food:

• Greek yogurt with granola
• Organic carrots
• black bean burger on 1 piece oat nut bread
• Tofu taco
• Almonds 

Rest day

Day 8-90

Food:

• Whole wheat bagel thin with toffuti and strawberries
• Coffee with silk creamer
• Pure protein bar
• Carrots and green peppers with dip
• Salt free pretzels 
• Quinoa and spinach
• Tofu taco's without cheese

Exercise:

• Yogalates for an hour

Day 7-90

Food:

• Whole wheat bagel thin with toffutti and strawberries
• Banana
• Vegetarian chili
• Salt free pretzels
• Pure protein bar
• Peanut butter and banana on oat nut bread
• Orange juice
• Green tea with agave

Exercise:
Didn't do a whole lot today but I will tomorrow!! 

• squats
• balance exercises
• Toe lifts

Day 6-90

Food:

• Whole wheat bagel thin with toffuti cream cheese and strawberries
• Salt free pretzels with hummus
• Carrots with hummus
• Light life black bean burger on tortilla with vegan American cheese ( Not so clean diet today but sooo bad)
• Banana
• Cantaloupe
• Orange juice
• Whole grain penne with sauce

Exercise:

• Rest day, but I did do some quad stretches on the foam roller. 
• Going to do some crunches before bed too. :)

Day 5-90

Food:

• Whole wheat bagel thin with tofutti cream cheese and strawberries
• Banana protein shake
• 2 Pure Protein bars
• Organic carrots
• Whole grain pasta with eggplant meatballs 
• Cup of silk milk

Definitely going to eat a little more before I go to sleep...that looks like I ate nothing. :/

Excercise:

• Cycling 4 miles- (to slowly build the strength back in my quad)
• 20 squats with ball
• Biceps & shoulders
• Abs: 90- Seated medicine ball trunk rotations with legs lifted.
• 50 push ups
  

Day 4-90

Food:

• Whole wheat bagel thin with tofutti and strawberries on top
• Coffee with silk creamer
• Vegetarian Chili
• Cantaloupe
• Zucchini fritters
• Steamed broccoli 
• ON Whey protein shake with a banana
• Pure protein bar

 Exercise:

• Went to an ab class for an hour...so sore. 

Now I'm off to make my South Central bracket and go to sleeppp!

Day 3-90

 Ugh long day...glad it's over with.
Food:

• Whole wheat bagel thin,Tofutti plain cream cheese with strawberries on top
• 2 Pure Protein bar's
• Coffee with Silk creamer
• Organic carrots
• Homemade vegetarian chili 
• Lentil chips
• Arugula, tomato, and cucumber on oat nut bread with veganaise and spicy hummus 
• Cup of organic silk milk
• Banana
• Hand full of almonds 

Exercise:

• Cycling 5 miles
• Triceps: 60 seated triceps Press
• 30 Triceps extensions
• Abs: 100- Seated medicine ball trunk rotations.
  

  
  

Day 2-90

Food:

• Honey nut cheerios with silk milk (Need to cut out the cereal too much sugar...)
• Coffee with silk creamer
• Oat Nut toast with peanut butter (2 slices)
• Bowl of homemade Vegetarian chili
• Carrots 
• Cup of soy milk
• Banana 

Need to eat more!! I will update later with more.

Exercise:
Na-da for today.

Day 1-90 Total Body Transfomation

Food:

• Kashi crunch cereal with silk
• Protein shake
• Cup of orange juice
• Cup of Grapefruit juice
• Coffee with silk creamer
• Chickpea of the sea sandwich w/vegenaise on Oat nut bread
• Cantaloupe
• Hand full of almonds
• Homemade Eggplant meatballs with sauce
• Green Apple
• Carrots with hummus
• Bowl of steamed broccoli 
• Cup of Silk soy milk

Exercise: 
I missed yoga today because of my chemistry test, so tonight I'm going to work on my core and chest. Also, I'm going to do some stretches on my foam roller. I will update later with exact exercise. :)

Update:

• 100- crunches on foam roller (Lower abs and obliques) 
• 50- 90 degree leg dips (Abs..not sure what these are called)
• 20-Elbow to knee crunch
• 10 side planks with 2 second holds (each side)
• 30 sec plank 
• 60 push ups
• Foam roller stretch on quads

Total Body Transfomation Goals

My goals over the next 90 days are to increase strength as well as skating endurance. Also, to have more energy and to heal my pulled quad muscle completely!!!
 
I will

• Not eat: Added Sugar, White Bread, White Rice, excessive sodium, artificial sweeteners, alcohol or cheese.
• Eat more: Whole grains, lean protein, fruit and veggies.
• Exercise 5 times per week (on top of roller derby commitments)
• Track my exercise and food consumption.

My measurements are:
Chest-33 in
Bicep (left)-10in (right)-10.5 in
Waist- 26 in
Hips- 35 in
Thighs-19 in

-Lady