100 Days of Fitness - Day 9

Posted 1:24 p.m. Nov 16, 2010 — Updated 1:24 p.m. Nov 16, 2010

I've got some good news and bad news on day nine of our 100 Days of Fitness campaign. First the bad news. I didn't lose any weight last week. More on that in a minute. But I did keep up with all of the workouts and exercises and I'm feeling really good.

I became over confident after losing two lbs. in my trial run of the program two weeks ago. My Waterloo was the weekend. We had a bunch of friends over for a leisurely lunch in the mountains. The food was good. Too good. I ate way too much barbecue and how could I turn down birthday cake? And then I sat on my rump and watched football the rest of the day. I also had a serious encounter with a bag of potato chips last week following a workout. Coach Tara Wind of Lifetime Fitness has forgiven me and offered some mid afternoon snack alternatives.

Your nutrition goal this week is to add a more planned, nutrient dense PM snack.

Smoothie - made at home with Greek Yogurt, Frozen berries, scoop of protein powder, milk or ice to thin

Smoothie - Whey of Life or Strawberry Sunrise from Life Time

8 ounces chocolate milk, banana with peanut butter

Apple slices, 2 pieces string cheese, triscuit crackers

6 oz yogurt, 1/4 cup granola, 1 cup fresh fruit

~15 Baked Tostitos, melted cheese (thin layer), salsa

Hummus, vegetables, 1/2 piece of whole wheat pita bread

What about today's workout? Well, it's pretty simple - a 50 minute cardio session. We'll bike for five minutes and run for five minutes and repeat that sequence five times. Good luck!

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