|Breakfast||Berry muesli: : Top 50g untoasted muesli with ½ cup low fat milk and 60g (about a small handful) frozen mixed berries, thawed, gently heated over a low heat or in the microwave.|
|Lunch||Turkey & avocado rice cakes|
|Dinner||Salmon stir-fry with Chinese broccoli & ginger|
The only thing I will change on these menus is the breakfasts. Most of the time I can't swallow more than a protein shake or coffee, so I am not going to push on that as it is totally a band related issue and I am working with my band on this journey. What I will do is add the berries to my protein shake so that I am upping my fruit intake.
Monday's exercise will be as follows:
|Gym Machines||Bike 10 min Random Program L 4-8 70-90 rpm|
Treadmill 5min walk warm up (WU) Repeat running cycle for remaining 10min
X Trainer 10 min Random program L1-4
Rowing machine 5 mins see how many metres you can row, and on Wed try to equal or better it!
Total Time: 40min
Do 2 rounds of Circuit below:
12 × Reverse crunch
12 × Side Taps (L&R = 1 rep)
12 × Full Sit Ups
I think I have been suffering from a bit of anxiety the last few days regarding this program. I have finished work at 2pm and a few days this week I have stopped off at the newsagents on the way to the train and bought a chocolate bar :o( And even though I seem to be over the cold again, I have been very light on the exercise front. This does make me a little nervous about the plan for next week as I will be exercising six days a week for the next 12 weeks.
The plan for this is going to be to start of easy. Even though I really want to, I am not going to start off hard, because I from past experience I tend to go at 200% and of course fade really fast. I want to last the distance, so I will pace my self. Only go 100% to start off with and then work my way up from there :o)
I had to make a commitment and put it out there so that I couldn't go back on my word, so here is my current Facebook status: