7:00am
Cardio
Warmup: 5 min. @ 4.1 mph
Intervals - 3 sets
High Intensity: 2 min at 4.3mph x 3
Low Intensity: 2 min at 3.7mph x 3
Strength Training - 3 circuits
Shoulder Squat: - 11 reps x 3
Step-Ups weighted(5lbs) - 11 reps x3
Decline Pushup - with small bench 11 reps x 3. This exercise was harder today then yesterday!
Drinking at least 2 liters of water per day
Breakfast - 8:15
1 apple grated and put into oats
1 cup of large flake oats soaked over night in water
1 tbsp of sliced unsalted almonds
1 tbsp of ground flax
Nutmeg and Stevia
Morning Snack 10:30 am
1/2 Cup of low fat 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 of olive oil plus 2 tabsp of applie 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 oil and 2 tbsp apple cider vinegar
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