Aussiegirl007’s BodyBlog

2009 Meal & Exercise Plan
 

Breakfast:                         
                                                                                                                                                                            4 egg white scrambled, 1 tbsp  ground flaxseed, ½  tsp cinnamon

½  oatmeal, 1 cup soymilk, 1 tbsp flaxseed oil, ½  tsp cinnamon, 2 tbsp raisins

Protein shake

Multi Vitamins

Lunch:
1 cup sautéed leek & spinach

4 ounces of  grilled chicken breast  or lamb chop, 1 tsp Mrs Dash  grilling blends (mesquite)

Snack:
2  slice whole grain, 3 tbsp almond butter  or peanut butter

Protein shake  with  banana

Dinner:
 1 cup spinach, 2 tbsp onions ½ cup brown rice

1 small baked sweet potato

1 cup  diced tomatoes, 1 cup red kidney beans, 2 tsp Mrs dash (southwest chipotle)

Snack:
1 protein bar

1 apple

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

30 min swimming

45 min running

(rest 5 min between sets)

Bird-dog exercise: 10 to 30 seconds

Side-bridge: hold for 30-60 seconds

Bicycle exercise: 10 to 30 seconds

Bench press: 2 sets of 10 reps (weight 25 pounds)

2009 New Year Meal & Exercise Plan
Breakfast:                      
                                                                                                                                                                            

5 egg white omelet with ½ cup chopped spinach, 2 tbsp chopped onions, ½ cup chopped  peppers.

Protein shake with banana.

Multi Vitamins

Lunch:
Two cups of mixed greens salad (spinach lettuce, carrots, cucumbers, broccoli).

3 ounces of  grilled chicken breast with lemon juice, 1 tbsp dill.

Snack:
1 package of Raisin bran (small box)

1 cup of mix nuts

1 apple

Protein shake

Dinner:
4 ounces grilled salmon 1 cup spinach & 2 tbsp onions

½ cup brown rice

1 small baked sweet potato

2 cups of steamed cauliflower & carrots.

Snack:
1 protein bar

2 cups fruit salad.

Workout Program of the new year:
I am following my BodySpace workout program Monday to Friday.

45 min running

(rest 5 min between sets)

Dumbbell bench presses: 2 set of 10 reps

Dumbbell  incline presses: 2 sets of 10 reps 

Incline dumbbell  flies: 2 sets of 10 reps

Front raises 2 sets of 10 reps