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Monday, July 16, 2012

Organizing my health.


Nutrition & Fitness Plan:

Nutrition

Breakfast
  • 1/2 c Oats
  • 50g greek yoghurt
  • 1/2 c warm water 
  • 1 tbs Chia seeds (help with keeping full for longer - great benefits) 
  • 1 tbs LSA (Linseed, Sunflower seeds, Almonds). 
  • 1/2 c peach slices 
or
  • Organic toasted muesli 
  • 50g greek yoghurt 
  • 1 tbs chia seeds
  • 1 tbs LSA
  • 1/2 c peach slices 
with
  • cup of herbal tea, no sugar
  • coffee, no sugar
Lunch
  • 2 c Rocket 
  • Red onion 
  • 1 tsp Lemon juice 
  • 1 tsp olive oil
  • 20g walnuts 
  • Grated carrot 
  • 80g Roast chicken 
or
  • Hard boiled egg
  • 80g roast chicken 
  • Steamed broccoli 
  • 1/2 an avocado with lemon juice 
or
  • Red curried lentils with beans
  • 80 g roast chicken 
  • 1/2 an avocado with lemon juice 
or
  • 1/8 c dry quinoa (1/4 c cooked) 
  • 1/4 c black beans
  • 1/2 an avocado 
  • 1/4 c corn 
  • 100 g grilled prawns 
  • red onion
  • lemon juice
  • olive oil 
Snacks:
  • 1 hard boiled egg 
  • 50g yoghurt w/ chia seeds & 1 apple 
  • 1 handful almonds 
  • Banana w/ 1-2 tbs peanut butter 
Dinner:
  • Stir fry (no carbs, or 1/2 c brown rice occasionally) 
  • Salmon w/ salad 
  • Chicken salad 
  • Beef salad 
  • Steak & steamed veges 
Fitness:

Monday: 20 min morning walk; 55min BodyAttack 
Tuesday: 60 min own workout (stepper/run/bike/weights) 
Wednesday: 20 min morning walk; 55 min BodyAttack 
Thursday: 60 min BodyPump 
Friday: Rest Day 
Saturday: 20-30 min walk; 60 min BodyPump 
Sunday: rest day or; 20-60 min walk or run 

At least 4 times per week, preferably 5. 

Unfortunately I've come down with a horrible cold, so my intention of getting back on the bandwagon once I got back to Wellington has fallen on the wayside. Must get better fast. 

6 comments:

  1. Hope you feel better. Great picture; it's very inspirational.

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  2. Great plan! Wishing you a quick recovery. xo

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  3. love the quote in the poster, this is real. love to read your healthy diet and fitness plan to get back in shape plus good health xoxo
    A
    xx
    http://epiquemoi.blogspot.com

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  4. tru dat! Love inspirational stuff about health and fitness, it gets me off my arse!

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  5. I love the quote!!!^^
    so real... ;)

    xoxo

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  6. oh, I wish I had the will to do this!

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