Planning the transformation

So I decided to blog more about my plan of action and goals, seems the more I talk about it the more I want it. I have set alarms on my phone to remind me when to work out & take my multivitamin, since I always forget to take it. For the first 15 weeks of "training" (I think training is a more awesome-r word than working out, and it sounds more important) So for the first 15 weeks of training I will be following a 5k training program. It consists of walk/run days starting with only walking 5 min the first day and working up to a full 30 min run by the end of the 15 weeks. On Tues, Thurs and Sat are my Run/Walk training days. Tomorrow I will Run/walk 8 min, doing one minute of each after another...1 min. of run, 1 min. of walk. Mon. & Weds. are my Walk days...after the first week on these days I will be walking only 15 min, then adding sit-ups. I also Added yoga to these days, and Friday is supposed to be a rest day but I will do Yoga that day as well. The Yoga video I have is the Jillian Micheal's Yoga Meltdown..Here.

Here is a look at my walk/Run training Schedule:

5k Run, Walk or Run/Walk Training Plan

Gale Bernhardt Ó2006

Week Number	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Run/Walk 10 minutes total: (Run 1 minute, Walk 1 minute) x 5	Walk 5 minutes	Run/Walk 16 minutes total: (Run 1 minute, Walk 1 minute) x 8	Walk 10 minutes	Day Off	Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10	Day Off
2	Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10	Walk 10 minutes	Run/Walk 24 minutes total: (Run 1 minute, Walk 1 minute) x 12	Walk 15 minutes	Day Off	Run/Walk 30 minutes total: (Run 1 minute, Walk 1 minute) x 15	Day Off
3	Run/Walk 18 minutes total: (Run 2 minutes, Walk 1 minute) x 6	Walk 15 minutes and do 10 sit-ups	Run/Walk 24 minutes total: (Run 2 minutes, Walk 1 minute) x 8	Walk 15 minutes and do 15 sit-ups	Day Off	Run/Walk 30 minutes total: (Run 2 minutes, Walk 1 minute) x 10	Day Off
4	Run/Walk 20 minutes total: (Run 3 minutes, Walk 1 minute) x 5	Walk 15 minutes and do 20 sit-ups	Run/Walk 24 minutes total: (Run 3 minutes, Walk 1 minute) x 6	Walk 15 minutes and do 25 sit-ups	Day Off	Run/Walk 32 minutes total: (Run 3 minutes, Walk 1 minute) x 8	Day Off
5	Run/Walk 15 minutes total: (Run 4 minute, Walk 1 minute) x 3	Walk 15 minutes and do 30 sit-ups	Run/Walk 20 minutes total: (Run 4 minute, Walk 1 minute) x 4	Walk 15 minutes and do 35 sit-ups	Day Off	Run/Walk 25-30 minutes total: (Run 4 minute, Walk 1 minute) x 5 or 6	Day Off
6	Run 10 minutes steady immediately followed by walking 10 minutes steady	Walk 15 minutes and do 40 sit-ups	Run 12 to 25 minutes steady immediately followed by walking 12 to 15 minutes steady	Walk 15 minutes and do 45 sit-ups	Day Off	Run/Walk 30-35 minutes total: (Run 4 minutes, Walk 1 minute) x 6 or 7	Day Off
7	Run/Walk 24 minutes total: (Run 5 minutes, Walk 1 minute) x 4	Walk 15 minutes and do 50 sit-ups	Run/Walk 30 minutes total: (Run 5 minutes, Walk 1 minute) x 5	Walk 15 minutes and do 50 sit-ups	Day Off	Run/Walk 36 to 42 minutes total: (Run 5 minutes, Walk 1 minute) x 6 or 7	Day Off

8	Run/Walk 21 minutes total: (Run 6 minutes, Walk 1 minute) x 3	Walk 15 minutes and do 50 sit-ups	Run/Walk 28 minutes total: (Run 6 minutes, Walk 1 minute) x 4	Walk 15 minutes and do 50 sit-ups	Day Off	Run/Walk 42 minutes total: (Run 6 minutes, Walk 1 minute) x 6	Day Off
9	Run 10 minutes steady immediately followed by walking 10 minutes steady	Walk 15 minutes and do 50 sit-ups	Run 15 minutes steady immediately followed by walking 15 minutes steady	Walk 15 minutes and do 50 sit-ups	Day Off	Run/Walk 48 minutes total: (Run 7 minutes, Walk 1 minute) x 6	Day Off
10	Run/Walk 18 minutes total: (Run 8 minutes, Walk 1 minute) x 2	Walk 15 minutes and do 50 sit-ups	Run/Walk 27 minutes total: (Run 8 minutes, Walk 1 minute) x 3	Walk 15 minutes and do 50 sit-ups	Day Off	Run/Walk 45 minutes total: (Run 8 minutes, Walk 1 minute) x 5	Day Off
11	Run/Walk 20 minutes total: (Run 9 minutes, Walk 1 minute) x 2	Walk 15 minutes and do 50 sit-ups	Run/Walk 30 minutes total: (Run 9 minutes, Walk 1 minute) x 3	Walk 15 minutes and do 50 sit-ups	Day Off	Run 30 minutes steady	Day Off
12	Run 10 minutes steady immediately followed by walking 10 minutes steady	Walk 15 minutes and do 50 sit-ups	Run 15 minutes steady immediately followed by walking 15 minutes steady	Walk 15 minutes and do 50 sit-ups	Day Off	Event: Run or Run/Walk 3.1 miles (5 kilometers)	Day Off
13	Run or Run/Walk 20 minutes total	Walk 15 minutes and do 50 sit-ups	Run or Run/Walk 25 to 30 minutes total	Walk 15 minutes and do 50 sit-ups	Day Off	Run or Run/Walk 35 to 45  minutes total	Day Off
14	Run or Run/Walk 20 minutes total	Walk 15 minutes and do 50 sit-ups	Run or Run/Walk 30 to 35 minutes total	Walk 15 minutes and do 50 sit-ups	Day Off	Run or Run/Walk 45 to 55 minutes total	Day Off
15	Run 10 minutes steady immediately followed by walking 10 minutes steady	Walk 15 minutes and do 50 sit-ups	Run 15 minutes steady immediately followed by walking 15 minutes steady	Walk 15 minutes and do 50 sit-ups	Day Off	Run or Run/Walk 3.1 miles (5 kilometers)	Day Off

I have my own work out area in our home, since last year I got a treadmill, Chris got his Dial weights and I have a calendar in the area for my work outs. I have already wrote out the 15 weeks of what I need to do each day. Also on the calendar I have my weigh in days (Every 2 weeks) and Rest days and yoga days. Once I finish this program I will start the 30 day shred with Jillian Micheal's.....Shred away Here! I will do this 30 minute workout everyday for 30 days and every other day alternate running and yoga.

Last night I ordered the ZUMBA Fitness Dvd's. I have so many friends that swear by it and unfortunately where I live there is 0 classes available, they are either booked up or unheard of! So, after the 30 day shred I will be Zumba-ing in my living room :) My plan then is to tackle P90X which we also have from last year...tried once and FAILED miserably...but not this time TONY!

So the 15 week training will take me 3 1/2 months. I will run and yoga for the rest of that month (April) and in May Start the 30 day shred, so by June, Me and zumba will be on our date to fun and fitness. I will mix in Zumba, Yoga and running during the summer and in Sept. I will start p90x! This will bring me into December and one month from my goal! December I will have so many options to "train"! How exciting is that?

As for my nutrition, the past 2 days have been completely confusing to me...what should I eat at what time? How many calories are ok? What about fruits and veggies do those count? I only ate 1,100 calories yesterday and was starving! Lost & CONFUSED! However in some crazy way my homework for my nutrition this weekend was to record everything I ate and drank for 3 days. I input these plus my weight, height, age, weight loss goals ect. into mydietanalysis program and it told me everything I needed to know. Last night I Had to submit my reports for this from the website, and it also gave a recommendation option:
 

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered.  Often referred to as the DRI (Dietary Reference Intake).

Profile Info Personal: Rhianna Nelson     Female     24 yrs     5 ft 5 in     186 lb
Activity Level: Active Strive for an Active activity level. Weight Lose: 2 lb per week Best not to exceed 2 lbs per week. BMI: 31.0 Normal is 18.5 to 25.  Clinically Obese is 35 or higher.
Nutrient Value Notes Basic Components
Calories 1,776.87
Protein (g) 67.49 10% - 35% of Calories * Carbohydrates (g) 244.32 45% - 65% of Calories * Dietary Fiber (g) 24.88
Fat (g) 55.28 20% - 35% of Calories * Saturated Fat (g) 17.77 Less than 10% of Calories + Mono Fat (g) 19.74
Poly Fat (g) 17.77
Cholesterol (mg) 300.00 Less than 300 mg per day +

How nifty is that? The rest of the report shows vitamins and minerals ect. So now that I am less confused, a little more confident and completely organized, I am ready to watch the transformation