Eat for Energy! Sunday, October 25th, 2009

ROLL CALL

Breakfast (1:30pm):

4 egg whites, 1 yolk

1/4 cup each of green peppers, mushrooms and onions

1 oz havarti cheese

1/4 cup sliced tomato

Lunch (6:30pm): 

1 slice of sprouted whole wheat bread

1 tablespoon of peanut butter (lite cuz its sweeter. mmmmm)

Dinner (8:30pm):

1 blue menu spinach and ricotta cheese stuffed chicken breast

1 large garden salad (iceburg lettuce, tomatoes, red cabbage, shredded carrots, sliced cucumber)

1 tablespoon ranch dressing

Drinks: 

1 tall, long Starbucks americano with honey and milk

10 glasses of water

2 cups of Starbucks awake tea (i had lots of writing to get to today)

EXERCISE:

• 15 min warmup - stairmaster
• 45 minutes interval training - squats, jumping squats, jumping lunges, leg press, hip abductor, quads, hamstrings
• 30 minutes steady jog on treadmill
• 10 minute walk on treadmill
• 10 minutes ab work
• 10 minute stretching

SLIMMING DOWN TIP: Eat for energy! Today being the weekend, I had time to do a longer workout - approx 2 hours. I forgot to eat something first and by the end of my workout I was yawning on the treadmill.  Had I simply had a proper pre-workout snack,  I would have had the energy I needed to complete my workout more effectively.

Great pre workout snack ideas:

1. Yogurt ( I prefer the full fat kind in smaller quantities)
2. Bananas or other fruits (1 medium)
3. Half-cup trail mix with nuts, seeds and dried fruit
4. Energy bars (carb focused ones)
5. Protein drinks (25% protein & 60% carbs)   

• Try to eat at least 30 minutes prior to your workout to allow for digestion 
• Be sure to check with your health professional and or fitness trainer prior to starting any new eating or fitness regime.