TRAINING DAY 12 FOOD LOGGING AND GROCERY SHOPPING LIST

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TRAINING DAY 12 FOOD LOGGING AND GROCERY SHOPPING LIST

 

Happy Tuesday everyone, hope this evening finds you healthy, happy and in good spirits.

 

Yesterday was another training day and I can honestly say that I feel stronger, faster and more ready then I have in the past 2 weeks. The hard work is finally starting to show, and I have even noticed my clothes starting to fit a little looser.

 

As was planned, I swam 1/2 mile yesterday, but what wasn’t planned was a weight lifting day. I have a friend who is looking to lose weight, and yours truly has designated herself as her personal trainer. Yesterday she needed to strength train, so I just jumped in there with her and did 8 upper body exercises. Shoulder press, tricep dips, chest press, rows, front raises, tricep extensions, bicep curls, and lateral raises. And just for fun I threw in some core exercises.

 

My friend is cursing my name today, but she will thank me later! 😉 Exercising with a buddy is a great way to push yourself pass your normal comfort limits. Try coming up with a few new exercises and demonstrate them to your workout buddy, you can bounce ideas off each other and keep each other accountable.

 

If you are in the farmington area, I would love to be your workout buddy! Let me know, personal training is one of my favorite things to do. Nothing like making someone cry, and walk around sore the whole next day!

 

So as promised, I have a food schedule that I have attached below. I like to plan out what I am going to be eating all week, make a grocery list, and buy only things on the list. This helps limit the temptation to eat something that I am not suppose to. If its not in the house, I wont eat it.

 

Also I log my food every day with the myfitness pal app. Its a wonderful app that tracks everything including calories burned during exercise. It really helps keep me on the right track, knowing how many calories I am consuming.

 

You might really be surprised how many calories a food has in it! Also studies have shown that if you journal your food, it can be one of the best ways to keep your weight in check!

 

In addition another great weight loss tool, eating the same 5-7 foods is another way to manage your weight. Which is why there isn’t too much variety in the food list. But the plus side, is that is saves you money at the grocery store. YAY FOR SAVING MONEY!

 

Hope you are having a wonderful week! Share your weight loss or training goals with me! Would love to hear what the readers do to workout!

 

Remember NEVER EVER skip breakfast. Eat every 3 hours, and drink lots of water!

Mondays

Breakfast: 2 eggs cooked any style, 1 slice whole wheat bread, and fruit

 

Lunch: Salad, spinach, tomatoes, bell peppers, onions, beets, corn, beans, pick your poison.

 

Dinner: Quinoa and black bean stuffed peppers: http://pinterest.com/pin/2040762301344633/

 

 

Snack Options: cottage cheese, Greek yogurt, cucumbers, grape tomatoes, tuna, string cheese, celery and peanut butter, hard boiled eggs, almonds, apples, oranges, strawberries, blue berries, protein shakes

 

Tuesdays

 

Breakfast: Oatmeal in a mug, combine 1/4 cup of oatmeal, 1 egg, 1/4 cup of milk, dash of brown sugar and cinnamon and blueberries. combine ingredients, microwave for 3 minutes! YUMMY!

 

Lunch: left over bell peppers

 

Dinner: Spinach and chicken stir fry http://pinterest.com/pin/2040762301441475/

 

Wednesday

 

Breakfast: Egg bakes, prepare ingredients the night before, bake in the morning and have left overs for lunch and breakfast tomorrow. http://pinterest.com/pin/2040762301118918/

 

Lunch: left over eggs from breakfast

 

Dinner: Crock pot Teriyaki Chicken http://pinterest.com/pin/2040762301326048/

 

 

Thursday

 

Breakfast: left over breakfast from yesterday

 

Lunch: left over Teriyaki chicken

 

Dinner: Quinoa taco salad http://pinterest.com/pin/2040762301254300/

 

 

Friday

 

Breakfast: protein pancakes: In a blender combine 1 banana, 1/2 cup cottage cheese, 1/2 cup oatmeal, 1 scoop protein powder, 1 egg. blend in blender and pour into hot skillet, cover with peanut butter! YUMMY! put left overs in the fridge for later.

 

Lunch: protein pancakes or left overs from last nights dinner

 

Dinner: crock pot turkey chili http://www.skinnytaste.com/2009/01/crock-pot-3-bean-turkey-chili-3125-pts.html

 

Saturday

 

Breakfast: Huevos Rancheros and Fruit http://www.skinnytaste.com/2011/04/huevos-rancheros.html

 

Lunch: left over chili

 

Dinner: Salmon and asparagus http://pinterest.com/pin/148759593911802494/

 

Sunday:

Free Day: but don’t go overboard 😉

 

 

Grocery Shopping List

 

Dairy: Eggs, Cheddar cheese, feta cheese, Greek yogurt, half and half

 

Fruit: lemons, limes, apples, oranges, bananas, blueberries, raspberries, strawberries

 

Veggies: avocados, asparagus, garlic, spinach, assorted colored bell peppers, tomatoes, onions, cilantro, celery

 

Canned: kidney beans, tomato sauce, black beans, diced tomatoes, canned pineapple

 

Carbs: oatmeal, wheat bread, quinoa, corn tortillas

 

Assorted: olive oil, chicken broth, berry vinaigrette, teriyaki sauce, peanut butter

 

Meat: chicken breast, salmon and turkey sausage

 

Frozen: frozen green chile, corn

 

Spices: garlic powder, salt, pepper, garlic powder, oregano, cumin

 

Nuts: almonds

 

Of course modify this according to what kinds of foods you like, food allergies etc. Hope this helps YOU reach your fitness goals.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. -Plato

 

 

See you tomorrow!

With love

-Crista

 

 

 

 

 

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