Friday, May 3, 2013

30 Day Challenge - Meals and Workout Routine

Hi Guys!!! 

Happy Friday!! We're on Day 12, can you believe it? Or are you anxiously counting down the days? lol


I told you I would post an example of my usual meals and what my workout routine is. So, here it is!


As always, let me know if you have any questions or need any help! *I’m currently studying to become a personal fitness trainer

Don’t forget to “follow me”! : )



Every morning - 8oz cold water before breakfast. I pour the glass and drink it while I make my breakfast and coffee, by the time I’m ready to eat, the water is gone. It’s as easy as that (and that’s 8oz I can subtract from my 60oz goal, wahoo!)


Breakfast - I always drink one cup of coffee with my breakfast. Don’t like black, unsweetened coffee? Honey, either acquire the taste or give that coffee up! ;-) (okay, splash a little bit of almond milk or coconut milk in it if you really need to and add a tiny bit of the sweetener you like, such as stevia! lol)


My breakfast is usually the same every morning. You can switch it up all you want, this is just want I like. Always ½ whole grain English muffin topped with either 1) 1 tbs peanut butter. 2) ¼ mushed avocado and 1 fried or pouched egg. 3) 1 sliced hardboiled egg. With a side of a little bit of fruit. ½ of a banana or ½ of a grape fruit, a couple strawberries, etc. Sometimes all add a few slices of turkey bacon (but it I do bacon, I don't do the english muffin).

(peppered the yolk while it was cooking)
 
 

 
(added cooked spinach - between the avocado and egg)

Lunch -  Lunch is usually some sort of veggie and protein concoction. If I want to have any more carbs from grain, I will have it at lunch and then no more for the rest of the day. Wraps consist of whatever veggies I can find + chicken. With the sweet potato I will do spinach and chicken. Most lunches I eat tuna. I like to make it many different ways. Get creative!



(avocado, black beans, bean sprouts, alfalfa sprouts, sugar snap peas, and chicken)
(spinach, bean sprouts, alfalfa spouts, strawberries, chicken, red wine vinegar)
(3oz tuna, 1/2 avocado, squirt of mustard, 1 tbs ground flaxseed,
1/2 chopped apple, sprinkled with chia seeds)
Dinner - I drink one cup of hot green tea with dinner. Caffeine doesn’t bother me so green tea with dinner doesn’t bother my sleep. Be mindful of what time you drink your green tea if you’re caffeine sensitive.
  


Dinner is protein and veggies. That’s about it. I don’t normally fancy it up. Sometimes I will get creative and make a yummy salad (spinach, chicken and whatever else I can find – no “dressing”, I like to put a little bitty dash or two of red wine vinegar on it).

(spinach, chicken, 1/2 avocado, bean sprouts, topped
with chia seeds and sunflower seeds)



(with lemon juice (from a real lemon, not sugar from a bottle) and pepper)
(spinach, sugar snap peas, bean sprouts, strawberries, chicken, red wine vinegar)

Snacks - Protein shake, protein balls, raw sugar snap peas, apple with 2 tbs peanut butter, etc

(Green Monster Protein Shake. Click HERE for recipe)
(Oatmeal Cookie Protein Shake. Click HERE for recipe)
(Chocolate Coconut Protein Balls. Click HERE for recipe)
*Add ground flax seed to almost everything! At least one meal a day.
*It’s recommended to drink at least half your body weight in oz of water. So I try to drink no less   than 60oz of water per day.





So, this is all my routine and my everyday norm. It works for me. You need to find what works for you. If you need any help with your meals or workouts to target certain areas, please let me know!

Good luck guys, continue to stick with it! We're almost half way there. It gets easier and you'll begin to love it... if you don't already!

: )

xoxo
   Kaysi