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:
- Yogurt ( I prefer the full fat kind in smaller quantities)
- Bananas or other fruits (1 medium)
- Half-cup trail mix with nuts, seeds and dried fruit
- Energy bars (carb focused ones)
- 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.
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