Personal Health Intiative Training

Good Monday

Today was a pretty good day for a Monday. I was a little tired waking up this morning but once I got up I was good. My cat didn’t even want to wake up this morning. He just looked at me like, “I’m not gettin up off this couch,” and closed his eyes! Guess he is still recovering from his weekend of bird watching. 🙂 This morning’s workout went well. This is what I did:

Chest and Back

  • Barbell Bench Press
  • Dumbell Alternate Bench Press
  • Chest Fly (Cables)
  • Wide Grip Lat Pull Down
  • Pull Downs with the Band
  • Lat Rows with the Band
  • Dumbell Bicep Curls
  • Barbell Bicep Curls
  • Elliptical (30 minutes)

Clean Eats

Pre-Workout Snack

  • Pure Protein Bar (Chocolate Deluxe)…I wake up thinking about this bar….it tastes sooooo goooood! Low sugar and low-fat!







  • Chocolate Shakeology and oatmeal with half a banana






Snack 1


  • Jennie-O Extra Lean Ground Turkey (5 oz)
  • 3 cups of raw spinach
  • 2 tablespoons of Nature’s Place Organic Mild Salsa
  • 1 serving of quinoa

    Lunch and 2 Snacks







Snack 2

  • canned tuna (1 can)
  • 1 cup of cucumber/tomato/onion salad
  • 1 cup of sliced sweet potatoes

Dinner (Not Pictured)

  • 4 oz of Extra Lean Ground Turkey
  • 2 cups of steamed green beans
  • scant handful of pumpkin seeds

Bedtime Snack (Not Pictured)

  • Chocolate casein protein with unsweetened almond milk

I also met with a trainer who is a figure competitor and had a great conversation. She gave me some insight into the different classes and we discussed how she can help me. I will give her my food diary from the last couple of weeks and a detailed description of my workouts…amount of weight lifted, amount of cardio, how many reps and the specific exercises. She will also help with posing, walking and other competition activities. Can’t wait!

Next on my list…buy my competition shoes. 🙂

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