Hot Body Challenge: Day 42 Food & Workout Log

Last day of challenge!

8:00 a.m.
1/2 cup Cheerios with almond milk

11:00
1 egg fried in cooking spray on 1 slice whole wheat bread with 1 slice mild cheddar

2:00 p.m.
10 almonds

4:30 p.m.
1 cajun tilapia fillet
1/2 cup red beans & rice

6:30 p.m.
Pure Protein bar

8:30 p.m.
1 plum
1 apple
bowl of broccoli and cauliflower

Water intake: 60 oz
Workout: 2 sessions of 1.5 hrs of cardio on StairMaster (my last push for the end of the challenge!)

Rundown: today was ok. Calories were a little low and I could have had more protein. But not bad. I got in 3 hrs of cardio for my final push!

Hot Body Challenge: Day 41 Food & Workout Log

8:00 a.m.
1/4 cup oatmeal with 1 fresh peach sliced

10:00 a.m.
10 almonds

1:00 p.m.
whole wheat tortilla stuffed with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

4:00 p.m.
Pure Protein bar
1 apple

8:00 p.m.
1/2 can tuna with light mayo
3 Wheat Thins flatbread crackers

Water total: 60 oz
Workout: Zumba (morning)
               45 min StairMaster (evening)
Rundown: ok. I should have had more protein for the day and I could have had more water.

Hot Body Challenge: Day 40 Food & Workout Log

5:45 a.m.
1 apple

8:45 a.m.
protein shake with 8 oz almond milk, 1 tbs almond butter, 2.5 oz Greek yogurt, 1/2 banana & 1 scoop whey protein

1:00 p.m.
whole wheat wrap with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

5:00 p.m.
1 can tuna with light mayo
4 Wheat Thins flatbread crackers

8:15 p.m.
cajun spiced tilapia
1/2 cup red beans & rice
broccoli & cauliflower

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was a good day!

Hot Body Challenge: Day 39 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves

12:00 p.m.
bbq chicken thigh (no skin)
3/4 cup light cole slaw
small romaine and spinach salad with strawberries, tomatoes, cucumbers, sliced almonds and raspberry vinaigrette dressing

4:00 p.m.
1 can tuna with 1 tbs light mayonnaise and spices
4 Wheat Thins flatbread crackers

6:30 p.m.
protein shake with 8 oz almond milk, 1/2 banana, 1 tbs almond butter, 2.5 oz Greek yogurt & 1 scoop whey protein

9:30 p.m.
1 small bowl of ground turkey and red-skinned potato dish with spinach, tomatoes and monterey jack cheese

Water total: 75 oz
Workout: 30 min cardio on StairMaster, 20 push-ups

Rundown: today was really good.

Hot Body Challenge: Day 38 Food & Workout Log

8:00 a.m.
2 slices grapefruit
1.5 scrambled eggs
1 whole wheat bagel with 2 tbs 1/3 less fat cream cheese
1 pc low-sodium bacon

12:30 p.m.
2 slices grapefruit
beef with vegetables over 1/2 cup brown rice

4:00 p.m.
4 Wheat Thins flatbread crackers
1 can tuna with 1 tbs light mayonnaise and spices

6:30 p.m.
1/2 cup Greek yogurt with stevia, 2 fresh sliced strawberries and 1 tbs sliced almonds
2 boiled eggs: 1 whole egg, 1 egg white

8:30 p.m.
1 pc bbq baked chicken thigh
small salad with raspberry vinaigrette
homemade cole slaw made with light mayonnaise
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 75 oz
Workout: 30 min walk

Rundown: ok. My meal timing was all off today. I need to be better about eating every 3 hours.

Hot Body Challenge: Day 37 Food & Workout Log

9:30 a.m.
1/2 BLT sandwich

2:30 p.m.
chicken salad with 2 oz chicken, cucumbers, tomatoes, avocado, cheese and 2 tbs French dressing

5:45 p.m.
Pure Protein bar

8:00 p.m.
beef with broccoli plus extra veggies on brown rice

11:00 p.m. (post-workout)
protein shake with 4 oz orange juice 3/4 scoop whey protein

Water total: 70 oz
Workout: 1 hr cardio on StairMaster
Weights: chest & back
Chest-DB bench press 20 lbs 3x10, seated chest press 50 lbs 3x10
Back-seated machine reverse flyes 30 lbs 3x10, one arm DB row 20 lb 3x10

Rundown: today was ok. I waited way too long to have breakfast. And the time between meals early in the day was too long. Otherwise the day was good.

Hot Body Challenge: Day 36 Food & Workout Log

8:00 a.m.
1/2 Pure Protein bar

10:30 a.m.
1/4 cup oatmeal with 1/2 apple and cinnamon
protein shake with 8 oz almond milk and 1 scoop whey protien

2:00 p.m.
bowl of chilli

5:00 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 1/2 container Greek yogurt, 1/2 apple & 3 strawberries

8:00 p.m.
2 chicken tacos with 2 oz chicken, 1 tbs guacamole, 1 tbs light sour cream 1.5 oz cheese, salsa and tomatoes
1/2 cup Spanish rice
1/2 cup refried beans

Water total: 60 oz
Workout: 100 lunges

Rundown: today was good. Diet was good. I could have done more on the workout and gotten more water.

Hot Body Challenge: Day 35 Food & Workout Log

8:00 a.m.
protein shake with 8 oz orange juice with 1 scoop whey protein

11:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
boiled eggs: 1 whole egg, 1 egg white
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

3:00 p.m.
salad with arugula and romaine mix topped with 2 oz chicken, avocado, strawberries, 2 tbs nut mix, cucumber, tomato and 2 tbs raspberry vinaigrette

7:30 p.m.
2 chicken tacos on corn tortillas, 1 tbs guacamole, 1 tbs light sour cream, 1 oz cheese, tomatoes and salsa
1/4 cup Spanish rice
1/4 cup refried beans

10:30 p.m.
1/2 container Greek yogurt with 1/4 apple diced
hot water with lemon

Water total: 85 oz
Workout:
(morning)
45 min cardio on StairMaster
legs: plie squats 30 lb DB 3x15, deadlifts 27.5 lb DBs 3x15, bar squats 45 lbs 2x10, leg extensions 95 lbs 2x10, standing one-curls 25 lb 2x10, no weight calf raises 3x20

(evening)
1 hour cardio on StairMaster
shoulder circuit: 5 lb DBs for all exercises. Upright rows, lateral raises, overhead presses 3x15

Rundown: today was good. I got in two workouts! The only thing I would improve on is eating every 3 hours instead of 4 or more like I did and I should have had more protein.

Hot Body Challenge: Day 34 Food & Workout Log

7:45 a.m.
1/2 Pure Protein bar

9:30 a.m.
2 slices grapefruit
1.5 eggs scrambled with mushrooms, tomato, avocado and light cheese
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

12:45 p.m.
bowl of chili with .5 oz cheese

3:00 p.m.
1/2 container Greek yogurt with stevia, diced apples and strawberries
1/2 Pure Protein bar

6:30 p.m.
2 chicken tacos on corn tortillas with 1 tbs guacamole, 1 tbs light sour cream, 1 oz cheese, tomatoes & salsa

10:30 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 1/4 apple and 2 strawberries

Water total: 60 oz
Workout: none

Rundown: today could have been better. I skipped going to the gym. But in my defense I haven't taken a day off in a long time so I think my body actually needed a break. My diet was good although my last meal was late, I should have had it an hour earlier. Water total should have been higher.

Hot Body Challenge: Day 33 Food & Workout Log

9:30 a.m.
2 slices grapefruit
1.5 eggs scrambled with mushrooms, tomato, avocado and light cheese
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs with 1/3 less fat cream cheese

12:00 p.m. (not a meal, just logging because I had it)
coffee from Starbucks-tall regular with 2 Splenda packets and light cream

1:30 p.m. (was out and didn't have anything to eat on me!)
medium fruit cup from Chik-fil-a

3:30 p.m.
bowl of chili with 1 oz cheese (homemade)

6:30 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 3 strawberries, 1/2 container Greek yogurt

9:30 p.m.
1 tilapia fillet
6 brussels sprouts
hot water with lemon

Water total: 75 oz
Workout: Weights-arms
                Hammer curls 5 lb dumbbells 3x15
                Tricep kickbacks 5 lb dumbbells 3x15
                Tricep dips 2x15

Rundown: today was ok. I would have liked to have gotten in some cardio on top of my weights. As for the diet, I recovered after I was caught out running errands with no food. I had to eat something and I refused to eat any junk, so I stopped and got a fruit cup. Not much, but at least it was something. The rest of the day was good.

15 Tips to Eat Right While Dining Out

Dining out can ruin your diet.

Most restaurant menu items are loaded with calories, fat and sodium -- especially sodium. That's why after a typical restaurant meal we feel bloated, gross and, well, fat.

The trainer in me wants to say: Avoid dining out at all costs. But the realist in me knows better. With our lifestyles, that's going to happen. Lunch dates with friends ... dinner dates with the significant other ... work lunches ... birthdays ... family outings ... maybe you just want to go out to eat. The way we live calls for all sorts of occasions where we're just going to be at a restaurant.

Since this is how it is, let's at least make smart choices.

1. Pass on the appetizer. The entree will probably have too many calories as it is, no need to add more. Besides, unless you're in L.A. and can order beets as an appetizer (hey, Allison!), starters are probably going to be fried, loaded with cheese and accompanied by a dipping sauce anyway. Uh, pass.

Hot Body Challenge: Day 32 Food & Workout Log

8:00 a.m.
1/2 Pure Protein bar

10:30 a.m.
1.5 scrambled eggs
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

11:45 a.m.
1 apple

2:30 p.m. (post-workout)
1/2 banana
protein shake with 8 oz almond milk, 1.5 scoop whey protein, 1/2 banana, 1 tsp natural peanut butter, 1 tsp sugar, 1/2 container Greek yogurt

5:30 p.m.
1/2 chicken salad sandwich with apples and walnuts on whole wheat bread

9:30 p.m.
1 oz baked chicken with 1 tsp bbq sauce (random leftover)
1 tilapia fillet cooked in cooking spray
2/3 cup peas

Water total: 100 oz
Workout: 90 min Bikram yoga session (afternoon)
                Zumba (evening)

Rundown: today was great! I got in two workouts, no cheats on the diet and I got about 128 grams of protein. Water total was increased from my usual 75 oz, so that's really good.

Hot Body Challenge: Day 31 Food & Workout Log

7:30 a.m.
1/2 Pure Protein bar

8:30 a.m.
1 boiled egg

10:30 a.m.
1/2 container Greek yogurt with 2 fresh strawberries and stevia
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

2:30 p.m. (post-workout)
protein shake with 8 oz almond milk, 2 fresh strawberries, 3 pineapple ring slices, 1 oz pineapple juice, 1 scoop whey protein, 1 tsp sugar

5:45 p.m.
1 small bowl homemade chicken and vegetable soup

8:45 p.m.
3 oz baked skinless chicken
7 brussels sprouts

11:00 p.m.
5 mixed nuts

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was really good. I increased my water and protein amounts.

Hot Body Challenge: Day 30 Food & Workout Log

8:15 a.m.
protein shake with 2 oz pineapple juice, 4 oz water, 1 scoop whey protein
1 pineapple slice

11:30 a.m.
Pure Protein bar

2:30 p.m.
tuna melt on whole wheat with 1 tsp butter

5:45 p.m.
1/2 container Greek yogurt with 2 fresh strawberries and stevia

8:45 p.m.
3 oz baked skinless chicken
3/4 broccoli cheddar rice
6 brussel sprouts

12:30 a.m. (snack craving)
.5 oz mixed nuts

Water total: 50 oz
Workout: 45 min StairMaster
                300 crunches              
                Weights: legs

• Plie squats with 30 lb dumbbell with 25 lb dumbbell deadlifts 3x15
• Leg extensions 90 lbs 3x10
• Seated calf press 90 lbs 3x20

Rundown: today was decent. My water total was a lot lower than I would like. I could have done without the late night nut snack. 

Hot Body Challenge: Day 29 Food & Workout Log

9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

12:30 p.m.
5 rosemary herb crackers
.5 oz cheese

2:30 p.m.
caribbean pork chop with pineapple
1 svg peas
1/2 svg black-eyed peas

6:00 p.m.
protein shake with 4 oz water, 2 oz pineapple juice, 1 scoop whey protein
1 slice pineapple

8:30 p.m.
5 mixed nuts

10:00 p.m.
1/2 tuna with light mayo, sweet relish, egg, red onion on lettuce and 7 rosemary herb crackers
.75 oz assorted cheese
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 60 oz
Workout: Look at Me Now Cardio Circuit
               Weights: back, shoulders & chest

• Back
• One-arm dumbbell rows 10 lb 3x10 each side
• Supermans 3x10
• Chest
• Push-ups 3x10
• Dumbbell bench press 10 lbs 3x10
• Shoulders
• Overhead dumbbell press 10 lbs 3x10
• Dumbbell upright rows 10 lbs 3x10

Rundown: today was pretty good. Protein and water amounts should have been a little higher. Workout was good. 

Hot Body Challenge: Day 28 Food & Workout Log

7:45 a.m.
5 rosemary herb crackers

10:45 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg

3:00 p.m.
protein shake with 8oz soy milk, 1/4 cup Greek yogurt, 3 frozen fresh strawberries

6:00 p.m.
1 cup shrimp ratatouille

9:00 p.m.
caribbean pork chop with pineapple
1/2 svg black-eyed peas
1 svg peas

Water total: 100 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good. Water total was great. Protein amount was good.

Hot Body Challenge: Day 27 Food & Workout Log

9:30 a.m.
1 boiled egg
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
(155 calories)

12:30 p.m.
omelet with 2 eggs, avocado, tomatoes, cheddar cheese, mushrooms and turkey lunch meat
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(375 calories)

4:30 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh frozen strawberries, 1 scoop whey protein
(240 calories)

9:00 p.m.
shrimp ratatouille with 1/2 cup brown rice
(200 calories)

10:30 (late snack)
3 cups Smart Pop Popcorn
1/3 Cliff bar
(130 calories)

Total calories:  1100

Water total: 50 oz
Workout: Zumba and legs

• Leg routine
• Seated leg extension 105 lbs 3x10
• Seated leg curl 90 lbs 3x10
• Standing calf raises 90 lbs 3/15

Rundown: today was less than my best. My water total was very low and some meals were spaced out too far (I like to eat at every 3 hours). Also, my calories were a little low, I could have had another light meal added to the day. 

Hot Body Challenge: Day 26 Food & Workout Log

5:45 a.m.
apple

9:15 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 pc low-sodium bacon
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

1:00 p.m.
5 rosemary herb crackers
1 oz cheese slice

4:00 p.m.
salad with 2 oz chicken, avocado, tomatoes, cucumbers, croutons, mushrooms, cheese and 1 svg light ranch

7:00 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh strawberries, 1 scoop whey protein

9:00 p.m.
bbq chicken pizza on Lavash bread (low cal, homemade)

Water total: 100 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good! Diet was good, even the bbq chicken pizza was low cal. I increased my water total, which took a little work, but I got it done.

Hot Body Challenge: Day 25 Food & Workout Log

5:45 a.m.
apple

9:15 a.m.
2 pc low-sodium bacon
1 pc whole wheat toast
1.5 scrambled egg

1:00 p.m.
5 rosemary herb crackers
.5 oz sliced cheese

4:00 p.m.
salad with 3 oz chicken, 1/2 oz cheese, avocado, tomatoes, croutons, cucumbers and 1 svg light ranch

8:30 p.m.
whole wheat turkey wrap with 1 slice cheese, lettuce and horseradish

10:30 p.m. (post weight workout)
protein shake with 1 scoop whey, 6 oz soy milk, 1.5 tsp sugar

Water total: 80 oz
Workout: (morning) 90 min Bikram hot yoga session
                (afternoon) push-up challenge 3 sets to failure 18, 12, 9 reps
                (evening) 20 min on StairMaster
                               Weights: shoulders, back, chest

• Shoulders
• 2 step laterals 5lb dumbbells 3x10
• overhead press 15 lb dumbbels 3x10
• Chest/Back
• push-up with dumbbell row 10 lb 3x10
• reverse flyes 30 lbs 3x10
• seated chest press 50 lbs 3x10

Rundown: today was great! I got in 2 full workouts and a bonus (the push-up challenge). Diet and water was really good. 

Hot Body Challenge: Day 24 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
1 pc low-sodium bacon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(235 calories)

11:45 a.m.
1/2 PB&J on whole wheat
(180 calories)

2:45 p.m.
Pure Protein bar
(170 calories)

6:15 p.m.
5 rosemary herb crackers
1/2 oz pepperjack cheese
3 oz watermelon
(200 calories)

7:45 p.m.(@ Paradise Bakery)
1/2 chicken walnut sandwich
1/2 blue cheese salad
bite of chocolate chip cookie
(550 calories)

Total calories: 1335

Water total: 70 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was ok. Protein total was low, probably around 60 grams. I would like that to be more around 90 grams. Calorie total was good. Water was decent, I'd like that to be higher too. Good thing is that I did eat continuously throughout the day. I did slip and have a bite of cookie, I could've done without that. With that said, I really should have had something different than the Paradise Bakery meal. Although it seemed healthy, it was really high in fat and didn't have enough protein.