Warmup: 5 minutes at 3.6mph.
Three Sets of Intervals:
High Intensity for 2 minutes at 4.4mpr done 3 times
Low Intensity for 2 min and 30 seconds at 3.9mph done 3 times
Strength Training
Complete 3 full circuits
Shoulder Squats done 10 times and completed 3 full circuits
Step-Ups Weighted 5 lbs done 10 times and completed 3 full circuits
Decline Pushup done 10 times and completed 3 full circuits
Done flat on floor. Used a small bench for feet. My knees did touch the floor
Nutrition
Breakfast 8:30am
Smoothie made with banana, blueberies, water one half cup of oats
4 Tbsp of low fat yogurt
1 Tbsp of flax seed oil
NOTE to myself: Buy some vanilla protein powder
One-half of smoothie for breakfast
Morning Snack 11.30
one half of smoothie
Lunch 1:30pm
2 Cups of green salad with 1 cup chopped veggies
1 tomato
3 tbsp apple cider vinegar
4 slices of smoked turkey
No Snack
Dinner7:30
Tuna Salad
1 can of tuna in water
1 quarter cup of chopped red and green pepper
1quarter cup of blanched garbanzo bean
No Snack
I can do better then this. The lunch and supper menu got switched somehow. I have to get the snacks into me. Tonight I have prepared all my meals for tomorrow. We are going up island for the day. Will take water and exercise before we leave.
To Our Health!
Patricia
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