11/18/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Corn meal

Nuts

Dried and fresh fruit

Lunch:

Peanut butter and honey sandwiches

Baked potato

Supper:

salad

Whole grain bread

work out of the Day: (Rest Day)

45 minute moderate intensity cardio

Make sure to warm up, cool down, and stretch for each workout.

Health tip for the day:

Park at the back of the lot, it will give you fresh air and a little exercise before entering a building, it also helps avoid tight parking.

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11/16/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Whole wheat toast

Fruit smoothie

Milk

Lunch:

Brown rice

Black beans

Tomatoes

Supper:

Bean soup

Whole grain bread

work out of the Day:

45 minutes’ moderate intensity cardio

3 sets 12 reps

Kettle bell press right arm

Kettle bell press left arm

Kettle bell swings

Kettle bell lunges right

Kettle bell lunges left

Make sure to warm up, cool down, and stretch for each workout.

Health tip for the day:

Avoid alcohol, alcohol contains 7 calories per gram, where protein and carbohydrates only contain 4. So drinking alcohol is giving you tons of calories for almost no nutrition.

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11/12/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Buckwheat pancakes

Apple sauce

Peanut butter

Fruit

Scrambled eggs

Lunch:

Whole wheat pasta, (better alternative to white pasta)

Tomato sauce

Raw almonds

Coconut water

Supper:

Fruit salad

Whole wheat bread dipped in seasoned olive oil

work out of the Day: (all cardo)

45-minute moderate intensity cardio

30-minute high intensity interval training e.g. if you are jogging, do a sprint for a short distance, and then back to jogging. Try to do something different then your moderate intensity cardio.

Make sure to warm up, cool down, and stretch for each workout.

Health tip for the day:

Make sure to get enough sleep per night, get to bed early, it will help your muscles repair, and increase your focus throughout the day.

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11/11/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Apple sauce

Nuts

Fresh fruit

Chia seeds

Rolled oats

Mix in various portions to make a delicious breakfast

Lunch:

Stir fried vegetables on top of brown rice. (easy to make in the morning, and very easy to pack for lunch)

Yogurt for desert. (preferably Greek yogurt with fruit)

Supper:

A fruit and juice smoothie.

Dried fruit.

work out of the Day:

30 minutes of moderate intensity cardio. (like walking to, and around the park.)

16 reps 3 sets

Air squats (make sure to keep knees behind toes)

Right leg tip toes (hold on to something to keep balance)

Left leg tip toes “ “

Mountain climbers (as fast as possible)

Sumo Jacks (where you do a jumping jack with a squat)

Make sure to warm up, cool down, and stretch for each workout.

Health tip for the day:

Stay away from sugary drinks such as soda, iced tea, and fruit cocktails. They not only rot your teeth, but they also are packed with calories, and will cause you to gain lots of unwanted weight.

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11/10/15 Health Journal

Make sure to drink at least 3 cup of water 20 minutes before each meal.

Breakfast:

Oatmeal with nuts, dried fruit, and a little bit of honey

Fruit smoothie,

Glass of milk/soy-milk

Lunch:

Chopped greens salad with tofu, veggies, lemon juice and salt to flavor

Fruit juice

Peanut butter and honey sandwich on whole wheat bread.

Supper:

vegetable soup

whole grain bread

Work out of the Day (rest day)

30 mins+ moderate intensity cardio, e.g. brisk walking, jogging, biking, swimming

90 seconds of plank, split if necessary

20 pushups split if necessary

90 tip toes split if necessary

Make sure to warm up, cool down and stretch for every workout.

Healthy advice for the day: STOP drinking water from fountains, unless you are willing to stand bent over slurping water for a long time. It is far better to bring a water bottle with you, or fill up a cup, these methods allow you to accurately determine how much water you are getting.

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11/9/2015 Health Journal

Drink 3 cups of water 20 mins before each meal.

Breakfast: 

Fruit

eggs (any way)

1/2 avacado 

2 pieces of whole wheat bread

Lunch: 

1/2 avacado

black beans

brown rice

1 chocolate chip cliff bar

Supper:

Salad and fruit only 

Work out of the day 

30 mins any cardio. Example; walking, jogging, biking.....

Strength workout;

Start out with abs 2 sets, as many reps as you can

   Crunches

   Reverse crunches 

   Plank

Pull-ups

Kettle bell swing

Hand/ head stand

Make sure you warm up before the workout, cool down and stretch after the workout.

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