7.00am Cardio
Warmup: 5 min@ 4.1mph
Intervals - 3 sets
High Intensity: 2 min at 4.3 mph x 3
Low Intensity: 2 min at 3.7 mph x 3
Strength Training - 3 circuits
Shoulder Squats - 11 reps x 3
Step-Ups weighted(5 lbs) - 11 reps x 3
Decline Pushup - with small bench - 11 reps x 3. This was harder today!
Drinking at least 2 liters of water a day
Breakfast 8:15
1 apple grated and put into oats
1 cup large flake oats soaked overnight in water
1 Tbsp unsalted silvered almonds
1 Tbsp of ground flax
Nutmeg and Stevia
Morning Snack 10:30
1/2 Cup of zero plain yogurt with 1/2 cup of blueberries
Lunch 12:30
1 cup of greens salad
1 cup sliced veggies in salad
Grilled sliced chicken mixed in
Dressing made from 1 tbsp oil and 2 tbsp of apple cider vinegar
1 piece of pear
Afternoon Snack 3:30 pm
Pear sliced with 1 tbsp of Natural peanut butter
Dinner 6:00pm
1 cup of greens
1 serving of turkey (3oz)
1 cup of vegetables
Dressing 1 tbsp oil and 2 tbsp of apple cider vinegar
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