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Tonya's 2009 Journal


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  #1  
January 4th, 2009, 08:51 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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I am loving my new planner pages!!! It really makes it easier to keep everything organized and together. Now to make myself accountable to others, and not just myself, so that I'll stick with it, here is my online journal for 2009.

1/1/09

Calories--2676
Carbs--443g, 66%
Protein--86g, 13%
Fat--61.5g, 21%
Grain--7
Fruit--1
Veggie--1
Meat--2
Dairy--5
Water--12
Exercise--Fitness Assessment (which I'm counting as my cardio)--68 minutes; Legs (weights)--9 minutes; Stretch--15 minutes; Total 92 minutes

1/2/09

Calories--2664
Carbs--441g, 66%
Protein--108g, 16%
Fat--46.5g, 16%
Grain--7
Fruit--3
Veggie--4
Meat--2
Dairy--6
Water--12
Exercise--Chest & Back (weights)--23 minutes; Treadmill--30 minutes; Stretch--18 minutes; Total 71 minutes

1/3/09

Calories--1979
Carbs--305g, 62%
Protein--77g, 16%
Fat--50.5g, 23%
Grains--8
Fruit--2
Veggie--1
Meat--4
Dairy--5
Water--10
Exercise--None, rest day.
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #2  
January 6th, 2009, 09:24 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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1/4/09
Calories--2516
Carbs--399.5g, 64%
Protein--98.5g, 16%
Fat--67g, 24%
Grain--7
Fruit--5
Veggie--3
Meat--3
Dairy--5
Water--10
Exercise--Biceps/Triceps/Shoulders/Abs--48 minutes; Treadmill--23:32 minutes, 1 mile

1/5/09
Calories--1661 (WAY TOO LOW!!!)
Carbs--223g, 54% (WAY TOO LOW!!!)
Protein--90.5g, 22% (% was good, but grams was still too low)
Fat--45.5g, 25% (WAY TOO HIGH!!!)
Grain--7
Fruit--2
Veggie--3
Meat--4
Dairy--3
Water--8
Exercise--Treadmill, 64 minutes, 2.13 miles
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #3  
January 6th, 2009, 09:32 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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Workout plan for January:

1--Legs, Cardio, Stretch
2--Chest & Back, Cardio, Stretch
3--Biceps & Triceps, Cardio, Stretch Nope, but I made up the biceps & triceps on Sunday 1/4/09
4--Shoulders & Abs, Cardio, Stretch
5--Long Cardio
6--Legs, Cardio, Stretch
7--Chest & Back, Cardio, Stretch
8--Biceps & Triceps, Cardio, Stretch
9--Shoulders & Abs, Cardio, Stretch
10--Long Cardio
11--Rest, Stretch
12--Legs, Cardio, Stretch
13--Chest & Back, Cardio, Stretch
14--Biceps & Triceps, Cardio, Stretch
15--Shoulders & Abs, Cardio, Stretch
16--Long Cardio
17--Short Cardio, Stretch
18--Circuit, Stretch
19--Shoulders & Abs, Cardio, Stretch
20--Cardio, Stretch
21--Biceps & Triceps, Cardio, Stretch
22--Long Cardio
23--Legs, Cardio, Stretch
24--Rest, Stretch
25--Chest & Back, Cardio, Stretch
26--Long Cardio
27--Shoulders & Abs, Cardio, Stretch
28--Legs, Cardio, Stretch
29--Rest, Stretch
30--Back & Chest, Cardio, Stretch
31--Biceps & Triceps, Cardio, Stretch
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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  #4  
January 9th, 2009, 06:41 AM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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1/6/09

Calories--2671
Carbs--444g, 66%
Protein--109g, 16%
Fat--54.5g, 18%
Grains--7
Fruit--1
Veggie--5
Meat--6
Dairy--3
Water--16
Exercise--Legs--32 minutes; Treadmill--20 minutes, 1 mile; Stretch--15 minutes; Total 67 minutes

1/7/09
Calories--2238
Carbs--375g, 67%
Protein--98.5g, 18%
Fat--38.5g, 15%
Grain--6
Fruit--6
Veggie--3
Meat--4
Dairy--5
Water--6
Exercise--Got my neck adjusted and couldn't workout. Slept for 4 hours in the evening instead.

1/8/09
Calories--2814
Carbs--487.5g, 69%
Protein--133.5g, 19%
Fat--39.5g, 13%
Grains--8
Fruit--7
Veggie--7
Meat--6
Dairy--3
Water--16
Exercise--Biceps & Triceps--40 minutes; Treadmill--60 minutes, 2.5 miles; Stretch--25 minutes (partner assisted); Total 125 minutes
__________________
Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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