If you have chosen to participate in the Meal Frequency Challenge, you’ll be eating your afternoon snack soon (which should also be your 4th time eating today). Given we are experiencing another very hot day, I wanted to remind you of some foods that are perfect for a day like today. One of the worst things that can happen on a hot day is dehydration. Aside from drinking lots of water, you can also eat the following foods to stay…
Workout #5 Gym Workout: 10 min warm up on treadmill or elliptical. When you are done with your warm up your heart rate should be between 65-70% of you MHR. Refer to workout #2 to calculate your MHR. If you don’t know how to find your pulse and calculate your heart rate, click the link or copy and paste the link below to learn how. http://www.cchs.net/health/health-info/docs/0900/0984.asp?index=5508 1. Wide grip lat pull down – 12 reps Tip: Do not pull the…
Here are some breakfast options! Prepare these on a Sunday so you can just grab n’ go! (if it needs to be heated, you can heat it up at home or keep it at work and heat it up there) Ham and Cheese Casserole: ~ http://www.eatingwell.com/print/4851 Brussel Sprout and Potato Frittata: (bake this recipe in muffin tins) ~ http://www.eatingwell.com/print/50955 Mushroom and Sausage Quiche: ~ http://www.eatingwell.com/print/4600 Almond-Honey Power Bars: ~ http://www.eatingwell.com/print/15340 Orange Cherry Coconut Breakfast Bars: (Gluten Free!!!)…
Are you ready for the next challenge?! This month’s challenge is called the “Meal Frequency Challenge”. There is no question we all lead extremely busy lives which many times is the cause of missed meals. When we eat very little through out the day we tend to over eat at the end of the day. This is bad because we are typically less active in the evening which means our bodies will be storing most of those calories as fat…
Workout #4 You will need a kitchen chair or folding chair, 1 set of heavy weights and a stop watch or clock. You will be alternating between 2 exercises doing 10 reps at a time for 2 min. Complete this circuit 3-5 times 1. Push ups and step-up on chair, alternate what leg you lead with when stepping up 2. Tricep dips on chair and plank (hold plank for 10 sec at a time) 3. Walking lunge and alternating shoulder…
Workout #3 Gym Workout: For this workout you’re going to get the cardio out of the way first and then move on to weight lifting circuit. Choose between the treadmill, stair stepper or elliptical and complete 30min keeping your heart rate between 65-70% of your max. To find your MHR (max heart rate) do the following calculation: 220-Age= MHR MHR x .65 = your target for this workout Example: 220-30 = 190 190 x .65 = 123.5 Weight Lifting Circuit:…