It is Day #3- who is with me?
Our Challenge for Tuesday, June 3rd 2014:
23 sit ups
7 crunches
15s plank
12 pushups
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For everyone who is participating, you CAN DO THIS! We are doing this together and we are going to make it happen!
So, let's start talking about food- who is with me?
We are going to eat ALOT! I am following a few meal plans here to help us with results. So we are not only working out but also getting on a better eating plan. I am starting us off easy with the workouts and will build some cardio in as the week progresses.
Sample Schedule:
Meal 1 - 8:30 am
Snack - 10:30 am
Meal 2- 11:30 am
Snack - 1:00 pm
Meal 3- 3:30 pm
Meal 4- 7:00 pm
Snack 3- 8:30 pm
They key is to eat something every 3-4 hours, even if you are not hungry. This is so difficult for me! Do not stuff yourself, but eat until you are no longer hungry. If you need less than the recommended servings, great, cut back. If you want to switch, that is ok too.
1 cup of coffee is allowed each day. Minimal amounts of sugar and milk in the coffee though. Stay away from Conconcotions that are full of calories!!
If you choose diet soda, you are only ALLOWED to have 1- 12 ounce PER DAY, MAX.
Two slices of 100-percent whole-grain or 100-percent whole-wheat bread can be consumed at any point throughout the day at any time, however, only 2 slices!
Meal 1
- 1 piece of fruit
- choose 1 of following:
1. 1 small bowl of oatmeal (1 1/2 cups cooked)
2. 2 egg WHITES -or- 1 egg white omelet with diced veggies (made with 2 egg whites max)
3. 1 small bowl of sugar-free cereal with fat-free, skim, or 1 % milk
4. 1 container of low-fat or fat-free yogurt
5. 1 cup fresh juice- not from concentrate (grapefruit, apple, orange, tomato, carrot)
Snack 1-
100 calorie or less
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Meal 2
- Choose 1 of following (do not exceed 300 calories and watch added sugars)
1. 1 fruit smoothie
2. 1 protein shake
3. 1 bowl of soup (no potatoes, no cream, no meat) Good choices are Vegetables, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content.
- 1 piece of fruit -or- 1 serving of veggies
- Choose 1 of following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
Snack 2: 150 calories or less
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Meal 3-
- 1 small salad (no bacon bits, no croutons, 3 tbsp max of fat-free dressing)
- choose 1 of the following: 1 piece of chicken (4-6 ounces, no skin, no frying) -or- 1 piece of turkey (4-6 ounces, no skin, no frying) -or- 1 piece of fish (4-6 ounces, no frying)- you can have 1 slice of cheese if desired.
- 1 serving of veggies
- choose one of following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
Meal 4-
- 3 servings of veggies
- 1 cup of beans (no baked beans)
- Choose 1 of the following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.
Snack 3- 100 calories or less
Don't forget your workout. You want to also get some cardio in with this diet option. Great ideas: jogging outside, walking/running on treadmill, elliptical machine, stationary or mobile bicycle, swimming laps, stair climber, 225 jump rope revolutions, treadmill walk/run intervals, zumba or other type of aerobics, spinning class, other high-intensity cardio programs, rowing machine.
As we build, I will be adding to our daily workouts. Get ready for those Jumping jacks and squats!
Happy Workouts all!
Kel
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