Friday, March 27, 2009

Your meal plan and a short effective workout

Here is a sample meal plan for you.
Some of you will need to scale down serving size
for your calorie needs...

and if you planning to go veggie...
Substitutions follow...

Make sure you check out you
5 min do anywhere workout!
Let me know what you think!!!

4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange1/4 cup Onions
1 2/3 tsp Olive or coconut oil

Calories: 383
Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!

1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu

Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and somemustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil

Calories: 474
Dhal - You'll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you've got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories: 474
Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

1/2 cup Cottage cheese,
light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts

Calories:119 Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!
Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat\

I trust you understand that this is just one generic day. Prioritize high quality fats and protein in each meal when making food substitutes.

Here are some options:
Alternate Protein Source Options: * Hemp seed nut and flour * Tofu * Beans (kidney, black, garbanzo, soy, adzuki) * Legumes * Soy protein powder * Unsweetened soy drink

Good quality fat sources: * Extra virgin olive oil * Flax seed oil * Hemp seed oil * Avocado * Non-roasted nuts and seedsIf you are a pure vegetarian then you may suffer from low calcium levels.

Here are some of the best food choices to get in calcium rich foods without eating dairy: * Almonds * Beans * Dark, leafy green vegetables (spinach, kale) * Sesame seeds * Sunflower seeds

If you are training intensely to build muscle you may suffer from low enegy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods: * Fortified cereal * Split pea soup * Dried peas and beans (kidney, lima, lentils) * Bran * Soybean nuts * Prune juice, raisins * Peanut butter * Apricots * Green beans * Walnuts, cashews, pecans, almonds
You'll be shocked at how much work you can get done using this week's
5-Minute Workout!

Let me know if you liked it, and make sure to
forward this mini-workout to 3 of your fitness friends.
They will love it.

Okay, so on with the show...

- Spend 30 seconds on each exercise (set a timer if possible)
- Do as many reps as you can in 30 seconds. If you can't go anymore,just hold the exercise at the halfway point.
- Do not rest between exercises.
- Keep going till 5 minutes is up.
- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Print that out and do your workout anywhere you want!

Sunday, March 15, 2009

After workout treats!

Today I hit these supersets and ab circuit workout...

1A) DB Split Squat –
1B) DB Chest Press

2A) DB Row –
2B) DB 1-Arm Shoulder Press

3A) Lying DB Triceps Extension –
3B) Chin-up

Ab Circuit
A) Stability Ball Rollout –
B) Stability Ball Jackknife –
C) Cable Chop or Medicine Ball Chop

Interval Workout
4 Rounds of Snatches and Bag work

After a GREAT Workout I get to come home to this!