Personal Health Intiative Training

Free Lunch

It’s always nice when someone offers to feed you for free. Sometimes this is not a good thing when you are trying to follow a clean diet. We had a meeting at work today and lunch was provided. I was thinking about it all week. I told myself, “I am going to eat before the meeting because I don’t know if they will have any healthy options.” I ended up eating a snack before the meeting and had my lunch on standby just in case. My plan was to eat it after the meeting if there was nothing there I could eat. To my surprise, they had not 1 but 2 healthy options! Baked chicken and tilapia were the choices for meat. I got the tilapia and a side of mixed vegetables which were really good! They also had yellow rice, bread, peach cobbler, sweet tea and lemonade. I did not indulge in any of these tasty sides…boy was it hard to resist but I did it! I did not stray from my plan. Because it is so early in my preparation, my diet is not extremely strict just yet. In  a few months, I will have to eat only what I cook because there is no way to know exactly what other people are putting in their food.

I don’t know about you, but sometimes I get uncomfortable in social situations where food is offered because people don’t always provide healthy options. I have really improved in my ability to say “no” because I have learned that I am responsible for what I put in my body. No one can make me eat anything. They might look at me like I have 2 heads or tell me I don’t enjoy life because I am not eating their cakes and fried foods, but in the end I control my diet.

My advice to anyone trying to lose weight, is to first prepare yourself mentally for social situations. Otherwise, your plan will be sabotaged by people who mean well, but just don’t understand your lifestyle. Don’t let this happen to you!! Don’t let people make decisions for you. Only you can do that….

That was my major accomplishment for the day. I did not work out yesterday. I rested, and the rest was needed! This morning I did the following workout:


  • Incline Barbell Bench Press
  • Dumbell Fly
  • Incline Dumbell Bench Press (Alternating Arms)
  • Dumbell Bent Over Row with Wide Grip
  • Standing Bicep Curls (Dumbell)
  • Standing Tricep Kickbacks (Dumbell)

Cardio: 30 second sprints/30 second rest, 10 times on the treadmill followed by walking at an incline of 15 and jog at 6mph. (Total of 35 minutes).

Clean Eats:

Breakfast: protein shake, whole grain oatmeal with 5 large strawberries

Snack 1: brown rice cakes (2) with 1 tbs of fat-free cream cheese, orange

Lunch: tilapia and mixed vegetables

Snack 2: homemade protein cookies, sugar-free jello, and peppermint tea

Dinner: lean ground turkey, green beans, scant handful of pumpkin seeds (all mixed together)

Preworkout: high protein bar (chocolate)

Bedtime Snack: protein ice-cream and almonds (I can’t wait!)

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