Cindy

Acquire the following habits: 1) Always eat breakfast.  2) Drink lots of water.  3)  Eat frequently.  4) Eat lots of fruits and vegetables.  5) Eat food in combination (lean proteins with healthy carbohydrates).  Today I  had: greek yogurt, blueberries, oats & flaxseed, smoothie with whey protein powder, blueberries, banana, coconut water and oil, salmon and sweet potato, salmon and pear, white fish, squash, and green salad.  Water was the main drink all throughout the day.  How about  you?

It started with 2 glasses of water,1/2 boiled egg and 1/2 banana, followed by 1 hour of circuit weight training.  After the workout I ate the remaining halves.  Coffee on the way to work at 10 am with 1/4 c. 2% milk.  @ 10:45 training sessions begin.  Two sessions, then an apple.  Two more sessions then 1/2 of my ground turkey breast taco-seasoned salad, with 0fat refried beans.  Two more sessions-the other half of the salad. One last session, then onward to home.  Last meal of the nite is my lean healthy cow steak and a white baked potato with 0fat greek plain yogurt.  Now, as I sit and watch AI, I will have my Good Earth tea with 3 medjool dates.  About 1850 cals for the day.  Macro % are about 37% Protein, 43 % carbs, 20 % fat.  Just the way Ilike it when I am really working toward leaning out!

Boot Camp class is a great way to burn some fat!  I am planning hIgh energy fast intervals combined with slow controlled big muscle exercise……oh, it’s going to be GOOOOD!  Sometimes, when you train by yourself it is difficult to push…but in a boot camp class, you will want to at least try and keep up.  (Listen to your own body, though!) It’s important to eat exceptionally nutrient dense and drink lots of clean water so that your body is ready for the hard work!  Today I started with spinach and eggs and sprouted grain bread (NO REFINED FLOUR!).  Grapes and a pear are in the plan for mid-meal grabs,  lunch will be steak and salad, dinner will be chili over baked potato and low fat cottage cheese.  Prob a protein smoothie in there somewhere.  What are you eating today?

I have recently injured my shoulder to the point of limited mobility.  I have to refrain upper body strength training.  All is not lost, however, as I still have plenty of body parts left to work with.  I have increased my cardio training and am working my legs and core.   i am even enjoying  new cardio opportunities.  I shall try water running, which will keep my legs and heart training while offering my arms some passive light resistance.   Where there is a will there is a way, I say.  My mother taught me that!  I suppose I will lose some of my upper body strength gains, but in time I will get it back!