Isn’t It Weird How We Basically Have An Endless Mental Conversation With Ourselves?

Fitness motivation http://tinyurl.com/pbnjaft

Example chart of how to schedule your 5 small meals! healthy snacks does NOT equal junk food. Sample snackin’ includes: 

fruit

granola/protein bar

almonds or any mix of nuts

guacamole

old fashioned peanut butter w/celery

greek yogurt

kale chips

Weekly Workout Schedule: December Edition

Here’s the program I’ll be using this month - I’ve adapted it from a combination of the Abs Diet (here) and Women’s Health mag’s 21 day bikini body challenge (here) and then bits and pieces that I’ve picked up around the interwebs. It involves:

3 days of strength training (2 days total body, 1 day lower body)

2-3 days of cardio, including at least one interval workout.

3 days of abs workouts

1 day complete rest!

Detailed workouts can be found here:

Monday Tuesday Wednesday Thursday Friday Saturday (coming soon!)

Feel free to use it if you like! I’ll be adding detailed descriptions of each workout in the next couple of days. Happy sweating!

x

Kate

BENEFITS

burns fat!

low calories 

stops cravings (makes you feel fuller longer)

high levels for protein + fiber; low levels of fat

reduces risk of diabetes + protects against heart failure

contains antioxidants 

[Reference: Care2]

Rape Escape

Easy and very effective

Requires nothing but your body

Includes attack

a list of things I usually have on-hand 

Meal options:

Breakfast: 

1) oatmeal w. caramelized banans and vanilla almond milk

2) poached egg on whole wheat toast

3) sweet potato egg scramble

4) greek yogurt w. granola 

Lunch:

1) spinach salad w. avocado, red onion, and bleu cheese dressing 

2) brown rice or quinoa w. mixed vegetables 

3) grilled chicken sandwich on whole wheat w. avocado & tomato

Snacks: 

1) fresh fruit

2) baby carrots & hummus

3) handful granola

4) berry smoothie w. almond milk and/or greek yogurt

5) peanut butter on whole wheat toast w. sliced banana and cinnamon

Dinner:

1) grilled chicken w. sauteed spinach & roasted sweet potato

2) shredded chicken cooked w. salsa, topped w. avocado, served w. side salad

3) brown rice/quinoa and vegetable “fried rice” w. a scrambled egg 

Dessert:

1) greek yogurt mixed w. peanut butter (& brown sugar)

2) chopped apples cooked w. cinnamon (&brown sugar)

3) tea w. honey 

3-ingredient Microwave Cake A recipe from my Whey Protein e-Cookbook.