Training Day 21 – Body Fat Mass, & your BMR

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Happy Thursday!

Beautiful day today, the wind finally decided to stop blowing but the dust was still lurking, creating a perfect environment for runny noses and itchy watery eyes. Ah the joys of spring, thankfully visine and claritin were readily available.

Today was another successful training day, 8 mile bike ride to the fitness assessment lab, and 8 miles home. A great service offered at the community college here is the bod pod. If you have never heard of the bod pod, its basically a machine that measures your body fat percentage.

With all this training I wanted to set a baseline for myself and then make a goal that I wanted to obtain by the end of my training. According to the bod pod my 5’4, 114 pound frame has 16.5% body fat, and a basal metabolic rate of 1400 calories. Basal metabolic rate is the amount of daily energy expended by humans. Basically how many calories your body burns while at rest every day.

If I laid in bed all day and did nothing but sleep, my body would burn 1400 calories just maintaining normal body functions. This number increases as your lean muscle mass increases. I have talked in previous posts about how sprints, and high intensity exercises is more effective at building lean muscle mass, well its also more effective at increasing your metabolism.

It was previously thought that aerobic exercise such as running, biking, walking etc would increase your BMR, however recent studies published indicate that the level of aerobic fitness of an individual does not have any correlation with the level of resting metabolism.  Anaerobic exercise, such as weight lifting, and high intensity exercise, builds additional muscle mass. Muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR.

There are several websites with BMR prediction calculators. They try to predict your metabolism  solely based on your height, weight and age. Which really is far from accurate because it doesn’t take into account your muscle mass.

I mean think about it, if the only information you had about an individual was his or her height and weight, you couldn’t possibly know this individuals weight/fat mass. If available, try and see if your local gym has body fat analysis testing. Finding out your BMR can help you more accurately determine how many calories your body is burning, and in addition help you plan how many calories you should be consuming to help reach your fitness goals.

Tomorrow is my birthday and I still plan on getting in a morning workout before I celebrate and head out to the mountains for a weekend camping trip. Have a safe and wonderful weekend everyone! CHEERS!
With Love
-Crista

“Every year on your birthday, you get a chance to start new.”
Sammy Hagar

“How old would you be if you didn’t know how old you are?”
Satchel Paige

Training Day 19 & 20 – Busting Another Fitness Myth

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HAPPY WEDNESDAY

 

We made it over the hump and now two more days till a hopeful 3 day weekend. 

This week has been harder for me in terms of motivation. Trying to juggle your life around exercise can be quite daunting. I hate having it hanging over my head through out the day and then rushing in and out, not always being able to accomplish what I had planned. Making excuses as to why I don’t have to time to exercise. 

 

This week has also brought about self doubt. Wondering if I have gotten in over my head, wondering if I can do it. As I picture myself swimming a mile, running 6 miles then biking 26 miles, I wonder if I can physically finish. 

 

After a minor melt down, re-grouping, and some self talk, I realize that the only person that standing in my way of success is myself. Doubting myself isn’t making anything better, I have to stay positive. Believe that I can do this, mentally and physically. 

 

Tuesday workout was a 3 mile run, todays workout was swimming, minus the weight training because I just didn’t have the time, or rather I didn’t make the time. 

 

Here is the rest of this weeks workout for anyone following along: 

 

    Thursday                   Friday                     Saturday                         Sunday

60 minute bike ride – Weights/Swim –   90 min bike ride/1 mile run  –   6 mile run

 

Tonight I would like to talk about another common fitness myth. The myth that eating late at night will cause weight gain. I have heard or seen this myth about a hundred times. 

 

Somewhere along the way we’ve been told that we shouldn’t eat after 7 p.m. or we will pack on the pounds. This is a common misconception. Our bodies need fuel constantly, not just when we are awake. When we’re sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 

 

Studies consistently show that nighttime eating does not actually cause weight gain if you stay within your body’s daily caloric needs. 

 

The fact is that your body will store any extra calories as fat if you take in more calories than you burn in a day, regardless of the time of day in which you consume those excess calories.

 

Where some people do get into trouble with eating late at night is if they binge and take in more calories than they need in a day. This often happens when people restrict their intake too much during the day. If you find that you’re ravenous at night, you probably aren’t getting enough calories throughout the day. 

 

I cant tell you how many times I have had patients/clients in the past tell me that they don’t have time to eat breakfast, they might have a snack during the day then by the end of the day they are starving and can consume up to 1200 plus calories in one plate sitting. BAD BAD BAD! 

 

Your best bet is to eat portion-controlled meals consistently throughout the day, never going more than 3-4 hours without eating. Think of your metabolism as a fire that constantly needs fuel to burn or it will die out. Constantly fueling the fire, with the right foods, will help boost your metabolism, thus burning more calories. 

 

If you do get late night hunger, choose vegetables, fruit, or protein based foods and NOT JUNK FOOD. The bottom line:  Your body does not process food differently just because the sun went down. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out. Another myth busted! 

 

“To give anything less then your best, is to sacrifice the gift”

Steve Prefontaine 

 

With Love 

-Crista 

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Training Days 17 and 18: The Paleo Diet

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HAPPY TUESDAY!

Hope everyone had a happy Monday! Some of you might be looking forward to a 3- 4 day weekend, if so, hang in there, the weekend is coming soon.

 I am looking forward to several things this week, one of them being, a Memorial camping trip, and its my 26th birthday!

Usually I am really excited to celebrate my birthday, and I make a big fuss over it. However this year I am trying to hang on so desperately to my early 20’s.

 I cant possibly be on my way to 30! Is it too early to have a midlife crisis?!:P

On a happier note, training is going well. Sunday was a 3.5 mile hike and Monday was weight training and swimming.

 My weight session consisted of lunges, curtsy lunges, Bulgarian squats, sumo squats (ouch my legs), upright rows, lateral raises, tricep extensions, and bicep curls.

Needless to say, I am AGAIN walking, rather waddling, my way around. Swimming session wasn’t as successful as I had originally planned. My adorable, swim loving boyfriend is visiting me from California, and he tried oh so patiently to help me master the American crawl AKA free style.

 I have been doing the breast stroke in the pool, and have that stroke down, however if I don’t want to be the last person out of the water on race day, I need to learn how to do the American crawl. I haven’t quite got the breathing down, but I am working on it. Wish me luck!

Today I would like to talk about the new ‘fad’ and slightly controversial, Paleo Diet. Some of you might have heard about it before, if this is all new to you then please read on.

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The Theory behind the Paleo diet is that the American diet is highly processed, carb-obsessed, and our eating pattern is the culprit behind many of our biggest health ills. 

So why not go back—way back—to the Paleolithic period of more than 10,000 years ago, when our diet wasn’t full of junk food and pasta? Paleo advocates say we should eat the way we ate when we were hunting and gathering: animal protein and plants.

How does the Paleo Diet work?

Paleo diets are based on a simple premise—if the cavemen didn’t eat it, you shouldn’t either. So long to refined sugar, dairy, legumes, and grains (this is pre-agricultural revolution); hello to meat, fish, poultry, fruits, and veggies. What you eat and how much depend on your goals or the specific program you’re on, if you choose to follow one.

 

Pros and Cons

Pro — Stable Energy Levels

The Paleo diet relies heavily on whole meats, vegetables and fruits. These foods digest slowly, keeping blood sugar levels stable throughout the day. Stable blood sugar eliminates the energy and mood swings that can result from a diet high in processed carbs and refined sugar.

Cons- Expensive

The foods encouraged on the Paleo diet can be more expensive than foods allowed on other diets. The Paleo diet typically calls for grass-fed beef, free-range chicken and eggs, and fresh fruits and vegetables. Inexpensive foods like pasta, rice and bread are not allowed on the Paleo diet.

Pro — Satiation

In the absence of refined carbohydrates, the Paleo diet allows more fat than most other diets. Additionally, the diet is high in protein and fibrous vegetables. These foods are more satiating than low-fat, grain-based foods, helping you feel full longer and reducing hunger between meals.

Con — Inconvenience

Processed grains and dairy are widely used in prepared foods. They are also not allowed on the Paleo diet. Consequently, Paleo dieters often find it difficult to eat out or grab meals on the go. Fast food is often out of the question, as are most non-perishable options, excluding nuts.

In my opinion, the Paleo Diet is a nice start in the right direction. Yes you should cut out highly processed foods and refined sugar from your diet. However the Paleo Diet requires restricted from too many common food groups, and any diet that extreme is very hard to follow long term. Are there any fad diets out there that you have tried?!

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If you would like to find out more about the Paleo diet here is a link: http://thepaleodiet.com/

See you on the world wide web tomorrow

-With Love

Crista

 

 

 

Training Days 15 and 16, NUTRITION READING LABEL TIPS

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HAPPY WEEKEND EVERYONE!

Hope you are enjoying the beautiful weather and sunshine. May is always a busy time of year, between graduations, start of wedding season, memorial day weekend, barbecues, life can get pretty busy. Thank you for giving me a moment of your time and reading my blog!

I hope between the hustle and bustle of the weekend, you found some time to get in a workout! Friday was a weights and swim today, and yesterday I spent the day babysitting a 3 year old all day. I had the pleasure of taking her to the pool for several hours, then to the park. By 5:00 I was exhausted. I thought “wow, how do mothers do this every day”! I know I have a few mom readers, so after I was done babysitting, I took my tired bum to the gym and got in a good work out. If my reader moms can do it, I can do it! So yesterday’s workout was for you guys!

While at the gym yesterday, I got on the ol spinner bike for 30 minutes and coached my own spin class to myself. On the slower songs, I would crank the tension up and climb, and on the fast upbeat songs, I would do sprints. Needless to say I kicked my own butt. After my indoor bike ride, I hoped on a treadmill (which I hate, but I was in a time crunch and didn’t have many other options), and ran 2 miles.

If any of you readers out there are preparing for a triathlon, remember to train your body by doing ‘bricks’. Bricks simply means right after you swim, you bike, or right after you bike, you swim. Its important for your body to try and get use to changing from one exercise to the next. After getting off the bike and trying to run, its an odd feeling to try and get your body to remember the rhythm. So start by setting up your workouts with bricks.

Today I would like to talk about nutrition labels and false advertising. Every item in the grocery store claims to be “low in,” “free of” or “good for” . . . something. This makes it difficult to separate the healthy stuff from the waistline wreckers. Use this guide line to learn what the most misleading food labeling claims really mean.

Lightly Sweetened:

A frequently abused claim with no formal definition, this appears most often in the cereal aisle, and many of the boxes it adorns are actually loaded with various sweeteners. Always check nutrition labels for sugar contents. The most important are cereals and juice. In fact, if I were you, I would just not eat cereal. All of them are loaded with sugar. Instead choose oatmeal. And no not the oatmeal poaches “cinnamon and brown sugar” etc. Just good old fashion oatmeal. A good rule of thumb, if an item has 10 grams or more of sugar per serving, that food is not a good choice.

Good Source Of . . .

This packaging claim is of slightly less importance than “excellent source of.” It means that the product contains between 10 and 19 percent of your daily requirement for the mentioned nutrient. In other words, you would have to eat between 5 and 10 servings to get your full day’s value.

Reduced Fat

Splashed across too many packaged goods to count, this term means that the total fat grams have been reduced by at least 25 percent. Sounds great, right? Problem is, that reduction in fat often comes with an increase in sugar and sodium and, ultimately, no net nutritional gain to speak of.

Multigrain

This simply means that more than one type of grain was used in processing (e.g., wheat, rye, barley, and rice). It doesn’t, however, make any claim about the degree of processing used on those grains. Also, beware of the equally ambiguous “wheat bread,” a claim that simply means the loaf was made from wheat flour, which might very well be refined and colored with molasses to appear darker. The only trustworthy claim for whole grains is “100 percent whole grain.”

Natural

This term is used almost entirely at the discretion of food processors. With the exception of meat and poultry products, the USDA has set no definition and imposes no regulations on the use of this term, making it essentially meaningless.

Trans Fat–Free

Food processors can make this claim so long as their product contains less than 0.49 gram of trans fat per serving. Considering the American Heart Association recommends capping daily intake at 2 grams, this is no small amount. So even if the label reads “0 g trans fat,” that’s no guarantee that you’re in the clear. Instead, read the ingredients list; if shortening or partially hydrogenated oil is listed, then you need to find another product.

Reading labels can be tedious and time consuming when you are grocery shopping. The simplest thing to do is only shop the parameter of the store, where the produce, dairy, and meats live. Stay out of the middle isles when possible. If you are picking up a good that’s in a package, read and compare products. It will be time consuming the first time but once you find a product you like, you won’t have to keep reading labels. Last and final tip, read the ingredients list. Whatever is listed first is what that item has the most of. For example, if the first item listed is ‘High fructose corn syrup”, then a red flag should be going off in your head, NO! Don’t eat it! You might really be surprised with what is in the foods you are eating. Educate yourself and eat smart!

Weekend isn’t over yet! You still have time to go out and exercise, even if its 15 pushups and sit ups in your living room while watching tv, you have to start somewhere!

With Love

-Crista

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Training Day 13 & 14, Busting the Myth of “Spot Training”

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HAPPY FRIDAY EVERYONE!

Sorry you didn’t hear from me yesterday, its been a busy week. It seems like life just seems to always get too busy to always do the things you want to do.

Way to often are the days spent doing the mundane, every day cleaning, laundry, cooking, work, rinse and repeat. Don’t forget to take some time out for yourself and do something you love. For me of course its exercise! I just feel so much better when I get in a good workout.

Wednesday was a weight training and swimming day as planned. Full body weight training session and a half a mile swim. Thursday was a 45 minute bike ride that almost killed me. I use to completely dread swimming, now I love swimming and my biggest obstacle is the bike. Ugh the hills are awful.

Sometimes I feel like I would rather throw myself off of a hill, and roll down into a field of cactus then ride my bike up another freakin hill! Hill, actually more like a mountain! My legs start to burn, my chest is pounding, I think to myself, WHY AM I DOING THIS!!

Any bikers out  there?! Anyone want to give me any tips so that I don’t cry every time I get on a bike?! I have a 60 minute bike ride tomorrow, followed by a mile run. UGH. Wish me luck 😦

On to more important things! I would like to take a minute to talk about ‘spot training” and the myth behind it. When I use to work as a trainer, I would often have clients/patients ask me, ‘how do I get rid of this”??! Pointing to their love handles, or pinching the under part of their arms, also known as, “bat wings”. Then they precede to tell me how they do 100 sit ups and tricep dips every day but have yet to see any improvements.

Well ladies and gentlemen there is no such thing as spot training. You cant just do 100 sit ups every day, eat McDonald’s for breakfast and expect to have a 6 pack.

There are a lot of gizmo’s, gadgets, plans and celebrities out there making promises to the contrary, but believe me — those promises are as empty as doughnut calories. Forget the gimmicks, save your money and time, and remember this simple mantra: increase physical activity, decrease body fat.

So if you cant “spot train” then that simply means that you must exercise the WHOLE BODY!

Cardio, weights, high intensity intervals, calisthenics’s are all your friends. Doing the same thing every single day, is not your friend. If you have been working out every day and you aren’t seeing results, that’s probably because your body is plateauing and adapting to doing the same thing every day.

Throw your body a curve ball, try something new, increase your weights, run longer. Most importantly though, get your diet in check, If you are working out really hard, but eating not so good, again you wont see the results you want. You can tell a lot about a person just by looking at their mid section, that is where the bad diet foods like to hide.

Hope everyone has a wonderful weekend, dont forget to burn some calories. Tomorrow a 60 mile bike ride, 1 mile run. Sunday, 6 mile run!

 By exercise. I’ll tell you one thing, you don’t always have to be on the go. I sit around a lot, I read a lot, and I do watch television. But I also work out for two hours every day of my life, even when I’m on the road. – Jack LaLanne

With Love

-Crista

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Training Day 13 and why YOU should sprint!!

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HAPPY WEDNESDAY!

Hope everyone is having a wonderful week! You made it over hump day, push towards the next two days and then the weekend is here!

Dont forget to get in some calorie burning sessions! In case you missed a few posts, here is what I am doing this week:

Week 7
Swim-30 mins Run-30 mins Weights-A Bike-45 mins Weights-B Bike-60 mins Run-60 mins
3×1 minute sprints Swim-30 mins 10 minute HE Swim-30 mins Run-15 mins

Yesterday was a 3 mile run, and after every 1/2 mile I ran, I also sprinted for 60 seconds.

Now 60 seconds doesn’t seem very long, but when you are sprinting full force, 60 seconds seems like an eternity. Sprints are a great high intensity exercise!

Many people forget about sprinting because it makes them so uncomfortable, and granted sprinting isn’t easy, but the benefits of sprinting especially on weight loss and performance are HUGE.

If you’ve been doing long, slow cardio, such as jogging, cycling, or swimming, for a while without losing much weight or becoming much leaner even though you keep increasing your workouts, there is a simple explanation: too much cardio actually wont help reduce your body fat.

Excessive cardio increases stress hormones and down regulates the hormones, such as growth hormone and testosterone, that preserve muscle. In addition, elevated stress hormones make you insulin resistant, which leads to overeating foods that contribute to insulin resistance, such as sugars and starches.

Despite their appearance, many joggers are not really lean.

They may be slender because they have little muscle mass, but their body fat percentages are often surprisingly high.. In contrast, sprinters are lean and muscular with low body fat percentages. They have high human growth hormone (HGH) and testosterone levels–good for both females and males.

Think back to the last track meet you saw. Who would you rather look like: the sprinters or the distance runners? Dont be like the guy on the left and just run your life away! Strength train, sprints, high intensity intervals, repeat.

I actually didn’t know all this valuable information about high intensity exercises such as sprinting until a few years ago. I use to run half marathons without doing any strength training or additional exercises aside from just running!

Now that I have educated myself, I have started to incorporate sprints, and other high intensity exercises into my workout routines and I have noticed not only my body composition is changing but my overall endurance, and stamina has increased.

Dont be one of those girls that I like to call “skinny fat” you know, the girls who are skinny but have no muscle definition. The girls who go to the gym wearing their oh so fancy “Pink” sweats, make up on, hair done up, and they jump on the elliptical for 45 minutes, all the while talking and texting on their self phone, hardly even sweating. Please don’t be one of these girls. Get in there, get sweaty, start breathing hard, push yourself! DONT BE AFRAID TO BE UNCOMFORTABLE!

I promise it will be worth it!

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. – Anthony Robbins

Cheers

Happy Wednesday 🙂

Crista

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