A List Of Things I Usually Have On-hand

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

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‎’Slut’ is attacking women for their right to say yes. ‘Friend Zone’ is attacking women for their right to say no.

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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!

Kate

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