Hi! Many people in their attempt to stay trim ( especially with the thought of putting on a swimsuit), may skip meals in an attempt to keep calories down. Bad Choice! By skipping meals, that sets up a cycle of depletion and possible binging for your body. Think about it. Your body has worked hard all night keep your organs working, blood pumping, while you were asleep. If you get up and don't give the machine fuel to work off, you'll feel tired, cranky and...that bag of chips or Snickers bar, or triple creamy mocha latte looks really good!.
Try this scenario instead. When you wake(even if it requires setting your alarm 10 minutes earlier. The energy you get from food will make you feel a lot better than that 10 minutes of sleep, I promise!). Have whole wheat toast with low sugar jelly ( try diabetic aisle) with egg whites [can cook in microwave in less than 1.5 minutes], or low fat yogurt with low fat cottage cheese and fruit, or a high fiber, high protein breakfast cereal like Kashi Go Lean, or Archer brand (Target)Cinnamon Protein cereal with berries thrown in and skim milk, or a protein shake or fruit smoothie made with yogurt. This allows your internal furnace to have energy, your metabolism to burn calories, and to keep you sharp and focused!!! Then, continue to follow a similar meal plan, like in my blogs, of 5 to 6 meals a day, to keep you from crashing in the afternoon, or running for the Ben and Jerry's in the freezer at 9 p.m.
Thursday 7/16 Workout:
Recumbent bike- 30 minutes
Strength Training- Shoulders ( @ gym w/trainer*)
Pull ups ( SOOO hard, but make your back look amazing. I cant do them without help)
Seated pulley Babel back row on big ball- 100lb/100lb/100lb
Overhead pull down- 100lb/100lb/100lb
Seated shoulder press- 15lb/15lb/15lb
Reclined sit ups ( different directions)
Sit ups on big ball
Shoulder upright row- 8lb/8lb/8lb ( this is a tough one for me. I'm not strong here)
Rear delt- 10lb/10lb/10lb
Bent arm shoulder raise- 10lb/10lb/10lb
* You can use this trainer designed program again at no cost because you wrote it in your workout diary!
Thursday 7/16 Food Diary:
Breakfast:
Whole wheat toast ( 80 cal.)
1 tbs low sugar jelly ( 20 cal.)
1/3 cup egg whites with black bean and tomatoes ( 140 cal.)
A.M. Snack-
Protein shake ( 151 cal.)
Lunch-
3 1/4 oz. Crab selects (90cal.)
salad- 2 cups romaine, 1/4 cup Chic peas, 1/2 cup green beans, 1/8 cup unfrozen corn (60 cal.)
P.M. Snack-
Banana- ( 90 cal.)
10 almonds ( 80 cal.)
Dinner-(restaurant)
6oz filet minion(500 cal.)
1 crab leg (40cal.)
Heavenly chocolate dessert :) (300 cal.)
2 glasses wine ( 200 cal.)
TOTAL CALORIES- 1751
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