Cardio 5 minute warmup then 4 sets of intervals, 2:15 high intensity and 2:00 low intensity.
Strength training: Jackknife 11 reps, 3 sets
Chin Downs: 11 reps, 3 sets
Alternating Lunges with Curl: 14 reps
Pushups: 11 reps, 3 sets
Dunbbell Bench Press on Ball: 11 reps, 3 sets
Squat, Curl, Press: 11 reps, 3 sets
Band Rotations on Ball: 11 reps, 3 sets
Menu:
Breakfast 5:00am: Smoothie 1 cup vanilla almond milk, 1 cup frozen blueberries, 1 banana, 1/2 cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half at 7:30am
Lunch: 11:45am-1 can white tuna with 1 tbl olive oil, 1 cucumber, 1/4 cup red and green bell pepper, 1/4 cur garbanzo bean served on romaine. 1 pear.
Snack: 2:30pm- 1 cup sliced celery, 4 slices deli turkey
Dinner: 6:00pm- 2 cups green salad with 1 cup chopped broccoli and zucchini, 1 tomato, 3 tbl oil and lemon juice dressing, 1 serving of cod, grilled.
Snack 8:00pm- 2 oz of almonds
I really missed coffee and wine in the beginning, especially with the aroma from my husband's! But, now the cravings are gone, just the emotional need for a crutch lingers.
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