amandagracewing Posted January 1, 2012 Share Posted January 1, 2012 (edited) Amanda Grace Wing's January 2012 Training Journal Hello Everyone! I'm so excited to be a part of this community and share my own fitness and nutrition goals with all of you while working as a VBFF Mentor! Please feel free to send me a message if I can help you with your own goals! For 2012 I plan to run my first full marathon (currently two half marathons under my belt) and begin sparring in boxing! I'll be posting my workouts here along examples of my fuel (nutrition). Happy 2012 and much success! Edited January 1, 2012 by amandagracewing Link to comment Share on other sites More sharing options...
robert Posted January 1, 2012 Share Posted January 1, 2012 Looking forward to following your workout and progress on here! I just started my new journal as well. All the best in 2012 and thanks so much for working with me on The 12 Days of Vegan Bodybuilding & Fitness! I know one of my best friends is super excited to be working with you!!! Happy New Year! -Robert Link to comment Share on other sites More sharing options...
amandagracewing Posted January 1, 2012 Author Share Posted January 1, 2012 Hi Robert! So awesome! I am beyond pumped about this program and who I've been paired up with! As a mentor, I'm excited to keep track of my own nutrition and workout plans here as well! I'm planning to run my first full marathon in 2012 and taking my boxing to the next level sparring! Happy New Year to you! Link to comment Share on other sites More sharing options...
robert Posted January 1, 2012 Share Posted January 1, 2012 Love it! I'm so happy! Seriously! I'm so happy for what you're doing and how you're helping some very important people in my life and I'm pumped because of your enthusiasm too! I'm off to the gym now. All the best! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 1, 2012 Author Share Posted January 1, 2012 Monday, Jan 2 - Saturday Jan 7Week's Workout Plan Monday: 5 Mile RunTuesday: AM: Chest + Tri's + 4 Mile RunPM: BoxingWednesday: Speed Work on treadmillThursday: 8 Mile, Long RunFriday: AM: Tempo RunPM: Back + Bic's + BoxingSaturday: Recovery Day My intention for my nutrition this week is to focus on my protein and carb ratios to best fuel my increasing mileage. Link to comment Share on other sites More sharing options...
amandagracewing Posted January 3, 2012 Author Share Posted January 3, 2012 Monday- Jan 2Workout: 5 Mile Run Breakfast: Green smoothie w/ fruit and vegaBreakfast #2: Gluten free oats w/cranberries and a Lydia's Organics Raw Crunch Bar (LOVE)Lunch: Large salad with flax seeds, apples, avocado, and LOTS of veggies. Topped w/lightly cookies asparagus. A few vegan crackers on the side.Pre Run: Green smoothie with blueberriesPost Run: Coconut water and smoothie with berries, celery, 1/3 banana and vega sportDinner: Large salad with beans and grilled veggiesBefore bed: fruit Protein/ Fat/ Carbs: 20%, 15%, 65% Link to comment Share on other sites More sharing options...
kareno Posted January 3, 2012 Share Posted January 3, 2012 Yay, I found your journal! I'll be scoping it out regularly! Link to comment Share on other sites More sharing options...
robert Posted January 3, 2012 Share Posted January 3, 2012 High Ten! (that is two high fives, or high fives with both hands) Link to comment Share on other sites More sharing options...
amandagracewing Posted January 3, 2012 Author Share Posted January 3, 2012 THANKS ROBERT!! YOU ROCK!!! KAREN_ scope away lady! Let me know if you have any questions!!! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 4, 2012 Author Share Posted January 4, 2012 Jan 3: AM : Lifted - Upper Body + 40 Mins on the Arc Trainer + 1 Mile Run PM: Boxing class - 1 hour Breakfast: Green smoothie w/ VegaPost Workout: Small green smoothie w/vega sportBreakfast #2: Oats w/cranberries and chiaLunch: Flax crackers, salad w/beans + applePre workout #2: Almond milk + Lydia's raw crunch barDinner: Lentil soup w/soy beans + saladAfter dinner: 1/2 cup almond milk + 1/2 cup soy milk + raw cocoa powder = best hot cocoa EVER! Link to comment Share on other sites More sharing options...
carolina82 Posted January 4, 2012 Share Posted January 4, 2012 I found you, yay! Thanks again so much for deciding to coach. I'm beyond excited! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 5, 2012 Author Share Posted January 5, 2012 Hi There Carolina! I'm so excited to work with you as well!!! Welcome back from vacation! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 5, 2012 Author Share Posted January 5, 2012 Jan 4: WednesdayWorkout: speed work 6x 800's with 1/4 mile warm up and 1/2 mile cool down Breakfast: pre workout - vega smoothiePost workout: small smoothie with vega sport, celery, and blueberriesBreakfast 2: oats with chia and cranberriesLunch: lentil soup,vegan crackers, snap peas, grapes and a Lydia's crunch barSnack: veggie salad Dinner: split pea soup, salad with raw seeds and tempehBefore bed: tea and maybe some fruit (not sure yet) Hope everyone is doing awesome! You are all incredible and keeping me inspired!Xoxox Link to comment Share on other sites More sharing options...
Nadilein Posted January 5, 2012 Share Posted January 5, 2012 Hi Amanda, You look amazing! Definitely a look to aspire to!! Quick question - how much time do you wait between each meals? Thanks! Look forward to learning more from your journal posts! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 5, 2012 Author Share Posted January 5, 2012 Hi there Nadilein! Thank you so much! Veggies do a body good! I usually eat every 2- 3 hours. I like to do small meals more frequently because it keeps me energized and it's easier on digestion. Plus I am not a believer in feeling deprived or hungry. It's much easier to stay in the game when you have a snack or small meal you know is coming rather than eating a bunch of food and saying 'wow, I over did it. Now I can't eat until dinner' I'm a big believer in planning the day out so and keeping good food on hand. One tip: Save all your glass jars from nut butters, salsa, etc. They make awesome, spill prof, and eco friendly travel containers! Have a great day! Thanks for following! Link to comment Share on other sites More sharing options...
John V Posted January 5, 2012 Share Posted January 5, 2012 One tip: Save all your glass jars from nut butters, salsa, etc. They make awesome, spill prof, and eco friendly travel containers! I have a dozen in constant use, especially for chai mugs! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 5, 2012 Author Share Posted January 5, 2012 Jan 5: Thursday 8 Mile Run in the cold and snow flurries of Upstate NY. Felt great and loved it! New music pumping and thinking about the hard work of everyone in the program made me feel even more energized! You guys are seriously rockin' my world! Breakfast: Smoothie w/vega, banana, celery, spinach and berriesBreakfast 2 (1/2 pre run other 1/2 post run): Oats w/ chia, cranberries, apples and pumpkin seeds - pumpkin seeds are so awesome for protein and iron- one tip- make sure you're getting them from a good source like a co op where they replenish bulk goods often. I've gotten them at stores where they were very bitter which means they're rancid! They should have a creamy, nutty flavor if they're fresh. Lunch: Salad w/tempeh and dried fruitSnack: Lydia's Organics bar w/decaf coffee Dinner: Not there yet, but I think I'm going to do steamed veggies on a salad and a smoothie- when I'm feeling lazy I like to do a smoothie for my dinner protein rather than cooking I also need to drink more water since I ran long today. I'm 2 liters in- but I'll drink at least 1 more before the end of the day. Have a fab rest of the day and make sure to check out the NY Times article featuring VBBF! XO Link to comment Share on other sites More sharing options...
amandagracewing Posted January 6, 2012 Author Share Posted January 6, 2012 Hello Group! It's Friday! Hope you are all excited for the weekend- our first weekend of the program! I AM SO PROUD OF ALL OF YOU! EVERYONE is doing so great! KEEP UP THE GREAT WORK! Weekends can be great- more time for food prep and more time to work out (usually). Weekends can also be very hard- less structure = more excuses to not get to the gym and more distractions and social settings that pull us away from clean, whole foods. I want to encourage you to get a game plan in place for your weekend! What's your workout going to look like? Are you taking a rest day (I always take 1 day to let my body rest)?What social settings might come up (like a dinner out) and how will you handle them? (I always check out menus before I go out to eat so I am prepared and know what I'm going to order. If I don't see a vegan friendly protein option like beans, lentils, tofu, etc I make myself a protein shake or eat some hummus or quinoa before I head to the spot. This also ensures I'm not super hungry when I get out to eat and end up eating too much) When I eat out I usually try to find spots with salad bars where I can fully control what goes on and in my food. I'll order a side of steamed veggies or a plan baked sweet potato. You can't live on salad alone and getting proper protein is so important especially for all of us ATHLETES (that's what you are)... but if there's nothing available that's clean and veg friendly- ask for a entree sized garden salad hold the cheese and croutons (of course). Will you allow yourself a treat this weekend? I like to plan my treats rather than splurging for no reason. One treat to look forward to is always nice. Mine? Kinda silly maybe but I love trail mix- dried fruit and granola- and olive bars with peppers and marinated veggies. There's a local market that has all kinds of goodies like that- so I go and get just one small sample size of each of my favorite things- I look forward to it and enjoy it... but just bring home enough for one treat- not bags of goodies tempting me for the rest of the week! Weekends are also a great time to look at your schedule (work and social) and plan your work outs and do your food shopping and prep! You can cut up salad veggies, bake some sweet potatoes, make a batch of quinoa or grill up some tempeh and veggies. Also, making a large batch of chili or lentil soup is great- lasts several days and is high protein! I hope these tips help you this weekend! If you have tips too, please share them with the group so we can learn from each other! xoxox amanda Link to comment Share on other sites More sharing options...
amandagracewing Posted January 8, 2012 Author Share Posted January 8, 2012 Saturday is my rest day. Today was meetings, returning emails and hitting to co op. Breakfast was a green smoothie, oatmeal and pumpkin seeds. Lunch- meet a friend at a salad bar and filled up on all raw, fresh veggies and edamame, peas, and a few sunflower seeds. Snack- Soy milk and coffee, dried fruit and grapesDinner- Puffed Kamut, soymilk and berries After dinner- Almond milk + unsweetened cocoa + stevia (my hot cocoa recipe) Tomorrow will be a run and private boxing lesson with my coach! Favorite part of my training week cuz it kicks my booty hard core! xoxo Link to comment Share on other sites More sharing options...
amandagracewing Posted January 9, 2012 Author Share Posted January 9, 2012 Hey! It's Monday Again! We made it through our first week of the program and the first weekend! My team is doing so great and I'm so encouraged by their progress and just so proud! Yesterday was busy- I ran 4 miles and had a boxing lesson with my coach! It was GREAT! I love the workout I get when I'm working with my coach! I left just wanting to do another hour of training- because I'm crazy - maybe? It really says a lot about what fueling properly will do for your energy levels! So far today I've had my green smoothie and oatmeal. I'm meeting my husband for lunch at one of our favorites spots- I'll order a veggie bowl with lots of sprouts! YUM Monday mornings I usually don't hit the gym. I'm working returning emails and writing down my goals for the week- workouts/ work/ etc. I'll head to the gym later! Everyone have a wonderful day! xoxo Amanda Link to comment Share on other sites More sharing options...
amandagracewing Posted January 11, 2012 Author Share Posted January 11, 2012 Wednesday, Jan 11 Yesterday I lifted full upper body, did the Arc trainer for 40 mins (AM) and boxed for an our after work. Today- Speed work on the treadmill- 10 x 400's + warm up and cool down at jogging pace Breakfast: Green smoothie Post workout:handfull of puffed rice and pumpkin seeds and a smoothie with vega, celery, banana and strawberres Breakfast #2:Oatmeal w/cranberries and chia Lunch:Split pea soup with tempeh and a salad Snack:Puffed Kamut cereal w/almond milk and a lydia's crunch bar Dinner:Steamed veggies with sprouts Snack:Blueberries with almond milk and raw cocoa Have an amazing day! xo Link to comment Share on other sites More sharing options...
kareno Posted January 12, 2012 Share Posted January 12, 2012 Split pea soup with tempeh sounds delish!! Did you make the soup yourself? Link to comment Share on other sites More sharing options...
amandagracewing Posted January 12, 2012 Author Share Posted January 12, 2012 Split pea soup with tempeh sounds delish!! Did you make the soup yourself? Hey love! I get Dr. McDougall's brand when I'm feeling lazy... Low sodium and no added oils... This way I can make my own additions of healthy fats and seasoning! I did 1 cup soup and 1 cup frozen green beans and 1 serving of low fat tempeh... Organic non GMO. I think it was soy boy brand. I also made this soup with McDougall's lentil soup that was amazing:1 cup lentil soup1 serving low fat silken tofu1/2 cup unsweetened plain almond milk1/2 cup frozen carrots Blend together milk, carrots, and tofu until creamy. Add to soup and heat with cumin, sea salt, pepper or other seasonings to taste. So easy and so so yummy! Link to comment Share on other sites More sharing options...
kareno Posted January 13, 2012 Share Posted January 13, 2012 What?!? I had no idea Dr. McDougall had a food line out! Where in the world do you find that? I'm excited that Whole Foods is developing and will be coming out soon with a Rip Esselstyn/Engine 2 food line! Woohoo! Link to comment Share on other sites More sharing options...
amandagracewing Posted January 14, 2012 Author Share Posted January 14, 2012 What?!? I had no idea Dr. McDougall had a food line out! Where in the world do you find that? I'm excited that Whole Foods is developing and will be coming out soon with a Rip Esselstyn/Engine 2 food line! Woohoo! Oh nice! I didn't know about the Engine 2 line! WORD! I get Dr. Mc @ my local co op! It's really good! I bet you can find it on Amazon too! You can get anything on Amazon! haha Link to comment Share on other sites More sharing options...
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