Monday, January 4, 2010

Blueprint 2010 Basics

This will outline the plan I've laid out in order to achieve my goals for 2010. My Blueprint 2010!!! It consists of EXERCISE (strength training & cardio) and NUTRITION!

Blueprint 2010: Basics

I will exercise 6 days a week (Monday to Saturday); Sunday will be my day of REST! My exercise program will consist of Strength Training, Martial Arts (Kickboxing & Jiu-jitsu), Jogging/Running (outdoors when the weather permits & the old treadmill on those crisp Canadian Winter days),Yoga and Swimming.

Weight Training
I will continue using the services of my incredible trainer, Rob Lagana ( My strength training programs are personalized and customized by Rob to whip me into the best shape of my life. He's my Jillian & Bob all rolled up in one! These are total body weight training programs - sometimes there's an emphasis on specific muscle groups (legs, arms, etc.) but for the most part it is a total body workout.

Martial Arts
I will continue my Kickboxing and Jiu-jitsu sessions at Therien Martial Arts with Sensei Derek and Ingrid ( These sessions range from 45 mins to an hour. One day a week (Monday), I will be taking 2 kickboxing classes for a total of 1 hour and 45 mins of exercise.

After running my first 5K last October, I was surprised to learn that I liked running or at least I liked the feeling of completing that 5K race!!! I wanted to continue running. I did for a bit but I have not ran in a few weeks and really want to get back into it. I used the Couch to 5K (C25K) program to get myself ready last year and I am planning on doing that program again. I have a link on the right side of this blog for additional information on the C25K program.

In short, it's a popular running program designed to get you off the couch and running a 5K in 9 weeks time!! It works - I did it!!! Each session takes between 20 to 30 minutes, three times a week. This will also keep me in running shape for when I decide to run the "Try-a-Tri"(mini triathlon)!!

Once a week, I'd like to get back into taking a yoga class. It's nothing crazy, more to stretch and relax than anything else. I'm thinking of doing this every Saturday. I'd also like to get back into swimming, it's something I actually really enjoy and don't even look at it as exercise. I'm thinking for now, I could alternate between the Yoga class and Swimming session, one day a week.

  • Weight Training (1 hour, 30 mins)
  • Kickboxing (45 mins)
  • Kickboxing (1 hour)
  • Jiu-jitsu (1 hour)
  • C25K (30 mins)
  • Weight Training (1 hour, 30 mins)
  • Kickboxing (45 mins)
  • Jiu-jitsu (1 hour)
  • C25K (30 mins)
  • Weight Training (1 hour, 30 mins)
  • Kickboxing (1 hour)
  • C25K (30 mins)
  • Yoga or Swimming (1 hour)
  • REST!! :)
My nutritional plan will remain the same, that is consuming foods that come solely from the Whole Foods group. I know this won't ALWAYS be the case, however my goal is to aim for eating whole foods 90-95 percent of the time.
I will also continue eating 5-6 small meals throughout the day. I will also drink 3-4 litres of water everyday (this is easier than it sounds especially when you're working out - I can usually down about a litre of water during/after my workout sessions).

My Food List
This list is certainly not inclusive of EVERY thing I will be eating, but it should give you a better idea of the types of foods I will eat. It's really just eating clean! This is the toughest part for me. I can work out until I puke, but where I really have to give 150% effort is with staying on track with my eating. Once I get going, it gets easier.

Avoid, Avoid, Avoid!!

I will avoid the following:
  • Sugar
  • refined, processed foods
  • soft drinks/soda/pop
  • alcohol :(
Choose from any of these:
  • ALL vegetables, especially the dark green ones (spinach, broccoli, green peppers, brussel sprouts, romaine lettuce, kale, etc.)
  • Fruits (melons, apples, strawberries, etc.)
  • Eggs - I have eggs everyday
  • Poultry (chicken, turkey, Cornish hen)
  • Turkey Sausages
  • Extra Lean Beef (sirloins, top round steaks)
  • FISH (I love fish- TUNA, sardines, sole, haddock, salmon, snapper, tilapia, king etc) and seafood (shrimp & lobster, clams)
  • Sweet Potatoes - these have been a God send this past tastes like dessert on some days. It hits the sweet spot!
  • Brown rice
  • Whole grain pasta, multi-grain pasta (not everyday)
  • Whole wheat pita (for wraps and/or baking to mimic a crispy chip, dipped in humus)
  • Almonds (un-roasted, unsalted, "un-chocolated" :), Brazil nuts
  • Oatmeal (I like the steel cut) - avoid the pre-packaged flavored oatmeal
  • Cheese, yogurt (low fat - flavor with real fruit instead)
  • Ice cream, chocolate bars, birthday cake - NOT!!!!!! Just checking if you're paying attention! :)
Overall, I am eating a lot of salads and mixed veggie dishes (stirfrys, steamed veggies, frittatas etc.) with some sort of lean protein. Omlets are great as well - you get your veggies and protein and you could have it for breakfast or for dinner! Occasionally, I had rice and pasta but no more than twice a week. I had sweet potatoes practically everyday (but I really like it)!

Towards the last few months of the year, I increased my protein intake based on how much I was exercising. I replaced one of my snacks with a protein drink (protein powder & water). I usually drank it after one of my workout sessions.

I'm sure there are other healthy stuff that I've left off this list, I just jotted these down based on what and how I ate last year. If there's anything that you think should be on the list, please write it in the comments section. Thanks

So that's the Blueprint for this year. Sorry for the lengthy post. This is exactly what I'll be following this year and I am confident that my goals are within reach.

Until next time...


Amazon Runner said...

What fantabulous progress you made in 2009..... and now the journey continues! I recently started adding jogging intervals to my walks and will begin a more formalized running program, like the couch to 5k, in the spring.

You are an inspiration!

Anonymous said...

I love love love your plan! I swear I could print it and put it in my cube at work and read it everyday for motivation! (I think I'll do that)...great to see everything mapped out. go go go...I've managed to pull mystelf from under the wagon and I am restarting my quest for the next 50lbs. Sisters in Iron, lets go get'em!

Natalia said...

Love it, love it, love it. The plan you laid out looks great. I'm so happy for you. And your before and after pictures from last year and this year are terrific! Keep up the GREAT work!

Miz said...

wow are you ORGANIZED. Im so impressed.

And lengthy schmenthy! :) Im thinking I may borrow some of this for my own personal COME ON CARLA MIX THINGS UP IN 2010! experience...

South Beach Steve said...

What a great looking blueprint Joania. Our diets look very similar. I hope you have a fantastic 2010!

Bowmanh23 said...

You are so inspiring! I am getting ideas from your post and am wowzered at your work out schedule. That is so awesome! You are very driven to reach your goals. How fabulicious!

Anonymous said...

Thanks for sharing your strategy!! You look great!

LAF said...

Great plan! I know you will do whatever it is that you set out to do. Thanks for all the inspiration you provide. I often think of your progress when I get discouraged and it really helps.

Tiff said...

First of all I'm lovin the new blog layout and your blueprint! You def proved last year that when you really want to do something you do it so I have no doubt that you will accomplish this plan as well!


Kat said...

Awesome plan. I am working on mine for 2010, but know it will continue to include daily exercise and whole foods. I am looking forward to rocking our goals this year! xoxo

Joania said...

Thanks everyone!! I plan to make 2010 better than 2009!!!

@ Nia
I'm glad you're bag on the wagon!! you can do it...I would love to support you the way you did with me all last year with the wonderful encouragement!! Why don't you blog - it's a fabulous community of people. I could not have succeeded without them! :)

Anonymous said...

Love your plan. You are going to rock 2010 even harder than 2009!

Laurie said...

That sounds like a fantastic plan! I can't wait to see the results of all your hard work.

Anonymous said...

Thanks for the nice comments.
I am trying really hard to get back to "busyness" I have 3 boys under 5 and a f-t job. I manage to write down everything I eat and do (fitness & healthwise)...I don't know if I'd have time for a blog (I am a little web-shy too). but keep checking and inquiring about your supporters, we'll keep you posted on our own sucesses...