OMG! Today is the moment of truth! I’m so excited and nervous at the same time because I definitely feel results (which is the best part) but I don’t know how does that translate into numbers right? (to keep the objectivity here). So I’m really looking forward to find out and share it with you.
Congratulations! We are on day 8 of the 30 Day Slim-Down Challenge, and we are going to have a look at the results of our hard work and willpower so far 😉 which I assure you, will keep you motivated to continue your way into a healthier lifestyle. Thank you so much and thumbs up to those that have already joined me in this challenge, we are making a great team right?
It’s never too late to join us, so if you want to do it or know a little bit more about this challenge you should look into the Join our 30 Day Slim-Down Challenge post and The Balanced Meal Plan to check out what the program consists of and how you can make your way into healthier habits too!
So let’s get into it!
First: How did you do this week?
Remember last week I took my measures and weight? We are going to compare them with today’s and see the results! What better way to keep ourselves motivated? Remember, when you are on a slim-down regime I always suggest you to have your weight and health goals over time, so you can revisit them week by week and keep yourself focused.
My personal goal for this challenge is to reach my ideal weight by loosing 13 pounds. It can be a hard goal to reach within 30 days (specially because when someone get’s close to his ideal weight, the last pounds are always harder to shred) but I’m very optimistic about it and I’ve been planning the menus and workout routines to take the most out of this program.
So what were your goals? Are you closer to achieve them?
Weight and measure yourself. During a slim-down program this activity is a must at least once a week, and once you are in a maintenance program you should keep the habit of weighting yourself at least once every 2 or 3 weeks for control.
If you want to know what is your ideal weight based on your BMI (body mass index) so you can better set your goals, you can find a great calculator here. So here is the moment of truth!
Results: Week 1
- Height: 5.11 ft
- Goal Weight: 117 lbs
[table width =”100%” style =”table-striped” responsive =”true”] [table_head] [th_column][/th_column] [th_column]Week 1[/th_column] [th_column]vs Week 0[/th_column] [th_column]Lost so Far[/th_column] [/table_head] [table_body] [table_row] [row_column]Weight: [/row_column] [row_column]125 lbs[/row_column] [row_column]130 lbs[/row_column] [row_column]= 5 lbs[/row_column] [/table_row] [table_row] [row_column]Chest: [/row_column] [row_column]37.4 in[/row_column] [row_column]38.2 in[/row_column] [row_column]= .8 in[/row_column] [/table_row] [table_row] [row_column]Arm: [/row_column] [row_column]11.4 in[/row_column] [row_column]11.8 in[/row_column] [row_column]= .4 in[/row_column] [/table_row] [table_row] [row_column]Waist: [/row_column] [row_column]30.3 in[/row_column] [row_column]31.9 in[/row_column] [row_column]= 1.6 in[/row_column] [/table_row] [table_row] [row_column]Hip: [/row_column] [row_column]36.6 in[/row_column] [row_column]37 in[/row_column] [row_column]= .4 in[/row_column] [/table_row] [table_row] [row_column]Thigh: [/row_column] [row_column]21.6 in[/row_column] [row_column]22 in[/row_column] [row_column]= .4 in[/row_column] [/table_row] [/table_body] [/table]
Yeii!! 5 pounds is a great result 😀 , I sincerely expected less since my body is a bit more used to this meal plan, but I think that all the little tricks to keep my metabolism boosted (such as the workout program, snacks, water intake and variety of food) also did a great job. Besides, I think the Zumba Total Body Transformation routine had a lot to do in my waist size results. Lots of hip movement! 😉 (If you want to know more about this routine check it out here).
Usually the first week is the most intensive in terms of weight and fat loss because the program is new to your organism. Your body is working so hard to get used to the new meal and exercise plans that it goes crazy and accelerates your metabolism, so if you really behaved during the week, you can expect even greater results (though, believe me, I’m crying tears of happiness right now haha). I remember that when I first started loosing weight (about 3 years ago) I dropped almost 9 pounds the first week! (guess I had really bad habits then… 🙁 )
So during the following weeks, the trick is to keep your body wondering what is next (don’t let it get used so fast). Routine can definitely slow down your metabolism, so try to alternate or variate your workouts and the time of day that you do them (if possible), as well as the consistence of your meals. Keep drinking your water and having a good night sleep and you’ll keep seeing great results all right?
Ok! So lets keep the good work!
Second: Day Meal Plan
Today will consist of 3 meals and 2 snacks, to keep our metabolism fired up. The recipes below are intended for a woman following The Balanced Meal Plan.
*Remember, if you are a man, increase the fruit intake by 1 unit, the veggie intake by 1 unit, the cereal intake by 1 unit and the meat intake by 2oz. For more information on the unit allowance per day, check out The Balanced Meal Plan.
Breakfast: Wake Up Smoothie
- 1 1/2 cups of Frozen Strawberries
- 3/4 cup Skim Milk
- 1/2 cup Water
- 2 tsp Instant Coffee (or to taste)
- 3 Splenda packets (or sugar substitute of your choice)
- 1 tsp Vanilla Extract
- Mix all ingredients in a blender and enjoy! (Since this mixture is a bit thick it is recommended to pulse on high power or “ice crush” mode if your blender has it, or blend it in batches)
Nutritional Breakdown:Units Consumed: 1 fruit unit, 1/2 dairy units Calories Per Serving: 152 kcal Fat 0 g, Cholesterol 0 mg, Sodium 98 mg, Potassium 304 mg, Carbohydrates 32 g (Dietary Fiber 5 g, Sugars 23 g), Protein 8 g, Vitamin A 8%, Vitamin C 3 %, Calcium 23 %, Iron 6 %)
Snack 1: Banana & Milk
- 1/2 Banana
- 3/4 cup Skim Milk
Lunch: Shrimp & Noodle Soup
- 4 oz fresh Shrimp (or cooked)
- 1/4 cup chopped Zucchini
- 1/4 cup chopped Green Beans
- 1/4 cup chopped Broccoli
- 1/4 cup sliced Cabbage
- 1/2 cup chopped Carrots
- 1/4 cup sliced Cremini or Porcini Mushrooms
- 2 tbsp chopped Onion
- 1/4 tsp minced Garlic
- A pinch of Red Pepper Flakes
- 1/4 tsp Ginger Powder (or 1 tsp fresh minced Ginger Root)
- 2 to 3 cups Chicken Stock (you can use Seafood or Vegetable Stock)
- 3/4 cup cooked Soba Noodles (or noodles of your choice)
- 1 tsp Sesame Oil (or vegetable oil of your choice)
- 2 tsp Soy Sauce
- Salt and Pepper to taste
- Heat sesame oil in a medium pot over medium heat. Add onion, pepper flakes and ginger. Stir for about 2 minutes or until onion looks translucent.
- Add garlic and stir for about 30 seconds or until fragrant.
- Add 3 cups of Chicken Stock, carrots, green beans and cabbage and Bring to a boil. Cover, reduce heat and simmer for 5 minutes.
- Stir in broccoli and shrimp (if your shrimp is already cooked, skip adding it at this point), cover and keep simmering for 3 more minutes.
- Stir in the rest of the veggies (and shrimp if your shrimp is already cooked), cover and simmer for about 3 minutes (or until the rest of the veggies are tender and shrimp is pink).
- Stir in soy sauce, and season with salt and pepper to taste (if needed).
- Serve into a bowl with cooked noodles and enjoy!
Nutritional Breakdown:Units Consumed: 2 veggie units, 1 cereal unit, 1 meat unit, 1/3 fat units, 2/3 of limited condiments Calories per serving: 432 kcal Fat 7 g (Saturated Fat 1 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 2 g), Cholesterol 221 mg, Sodium 1893 mg, Potassium 652 mg, Carbohydrates 48 g (Dietary Fiber 6 g, Sugars 8 g), Protein 41 g, Vitamin A 163 %, Vitamin C 65 %, Calcium 11 %, Iron 27 %
Snack 2: Mixed Nuts
- 5 Pecan Halves
- 5 Almonds
- 6 Peanuts
Nutritional Breakdown:Units Consumed: 1 2/3 fat units Calories Per Serving: 156 kcal Fat 14 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2 g), Cholesterol 0 mg, Sodium 95 mg, Potassium 43 mg, Carbohydrates 4 g (Dietary Fiber 2 g, Sugars 1 g, Protein 5 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 3 %, Iron 5 %)
Dinner: Salami & Swiss Panini
- 1 oz. Swiss Cheese
- 1 oz. reduced fat Salami (*equivalent to 1 deli unit)
- 2 Whole Wheat Bread slices ( 1 oz. each)
- 1 tbsp reduced fat Mayonnaise
- 1 tsp Mustard
- 1/8 cup sliced Red Onion
- 1 tsp Balsamic Vinegar
- Salt to Taste
- Preheat grill or pan on medium heat.
- Toss red onion slices in balsamic vinegar and season with salt to taste. Let rest for 5 to 10 minutes.
- Spread mayonnaise and mustard on both bread slices.
- Layer a slice of bread, cheese, balsamic onions and salami. Top with the remaining bread slice.
- Place sandwich on grill and toast for about 2 minutes per side. Enjoy!
Third: Exercise Plan
Today is day 8 of my Zumba Total Body Transformation trial, if you want to know a bit more about this workout routine, check out this post.
And to celebrate, today is Free Day! 😀 I’m really not used to exercise on Sundays so yesterday, even though it went fast, it didn’t feel like a weekend… you know what I mean? So today is the opposite of that and it feels good! (like a Sunday but in Monday ha).
So let’s rest those muscles and prepare for tomorrow’s routine.
All right! So I think we did a pretty great job for the first week right? Do you feel lighter and healthier yet? Please feel free to share your results as well! We are all different and I’m pretty sure that most of you have had amazing results so far 😉 Congratulations!
Ok! So this is all for today folks, lets keep shredding those pounds and see you tomorrow!