Today:
protein pancakes with strawberries and walnuts
cc/berries
eggs, beans, spinach
snack? undecided
dinner: ground turkey over veggies
1 hr weights
protein shake
maybe a run too
3.5 mile run
oatmeal, protein powder, blueberries, walnuts
salmon, berries
turkey chili with zucchini, tortilla
cc, berries
turkey burger (bunless), with green chile & guac, and broccoli
Midwife on the POP weekend... can you believe my weekend was POP too, just 2 glasses of wine, and that's pretty good for me
Yesterday was POP too... I biked for 20 mins, just a quickie ride...jogged/walked for 50 mins, it was really hot we couldn't take the heat... then I did 40 mins of Jillian Micheals 30 day shread....Good workout I worked up a great sweat...
DePalma - I always smile at your veggie/meat/sauce meals. It's how my DH eats when I'm gone. Make a huge amount of something, eat til it's gone. Repeat.
DePalma - I always smile at your veggie/meat/sauce meals. It's how my DH eats when I'm gone. Make a huge amount of something, eat til it's gone. Repeat.
One pan, 20 minutes, 2 meals...simple..simple..simple. The only way I know how to cook and the only way I know how to do dishes
pb&j, cottage cheese
yogurt, grapes
shrimp, beans, avocado, tomatoes
turkey, avocado, laughing cow
tomato salad, salad with chicken and berries, quesadilla, chocolate mousse (homemade, best in the world, totally worth it and I considered my portion)
So just add 2 small pieces of pizza to last night's dinner.....
Today:
3 mile run (sprint intervals, jog recoveries)
oatmeal with protein powder, blueberries & walnuts
cc/strawberries, walnuts, a drizzle of honey
3 pieces candy!
salmon with a bit of mayo, mustard, onion, pickle relish, and avocado on whole grain/flax toast
1 hr plyo/core
dinner? will be on plan
protein shake
Meal 2: 2 cups of non-fat greek yogurt with SF Jello pudding mix
Meal 3: 4oz extra lean beef shoulder filet with 2 cups of green beans
Meal 4: 6oz chicken breast cooked with buffalo wing sauce and 2 cups of broccoli.
Meal 5: 6oz turkey breast, guacamole, romaine, taco sauce, rolled up in a low carb, flax-enriched lavash.
Exercise:
Warmup: (1 set of 10 each)
Scapular wall slides
T-spine extension/rotation
Cook hip lifts
Reverse Crunch
Burpees
Prying
KB SDHP
KB Swing
Medball cleans
Alternating lunges
Strength:
Pin Press
3 warmup sets @ 40, 50, and 60% of 1RM then 1x3 @80%, 1x3@85%, 1xas many reps as possible (5)@90%.
Circuit:3 rounds (rest only when needed)
Pullups x10 (made it to set 3 without going to band assist)
Ab wheel rollouts (20, 15, 10)
Dips x10 (a lot of rest-pausing)