Miles to Health

Monday, August 18, 2008

Day 1- Quick Start Diet + Raise the Bar Workout Program

Did all the meal prep yesterday but still didn't get chance to go get the fish, so was going to go after work today but had Chiro appt so didn't make it but since I wasn't hungry anyway ate 1/4 cantaloupe with 1 cup yogurt + 1 cup of milk to up the calcium level.

Breakfast
Milk, nonfat, 0.33 cup




Cinnamon, ground, 0.25 tbsp




Flaxseed, 1 tbsp




Banana, fresh, 1 medium (7" to 7-7/8" long)




Old Fashioned Quaker Oatmeal- Plain, 0.5 serving
Raw Agave nectar

Lunch
Salsa, 2 tbsp




White Rice, medium grain, 1 cup




Chicken Breast, no skin, 4 ounces




Summer Squash, 1 cup, sliced

Dinner
Yogurt, plain, low fat, 1 cup (8 fl oz)




Milk, nonfat, 1 cup




Romaine Lettuce (salad), 3 cup, shredded




Cantaloupe, 0.25 melon, medium (about 5" dia)

Snack
Celery, raw, 80 grams




Peanut butter (peter pan) No sugar added creamy, 1 tbsp




Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)

Total Calories: 1175
Fat: 23
Carbs: 180
Protein: 72

12 cups of water/tea

Workout
Cardio

30 mins on the stepper using Podfitness Stair Climber with Mike Young
4 mins warmup
20 mins Interval 1 min hard/1 min easy
6 mins cooldown

Strength
Bench press 3x10 20,20,25# Db
Knee ups 2x20
Incline flyes 3x10 20,20,20#DB
Ball Crunches using 8# med ball 2x15
Pullups 2x10
Standing High Knees 2x20
Seated Row using heavy green band 3x10
Cats (Dogs) 2x3 - 5 sec hold
Bicep Curl paired with triceps extension 3x10 20,20,20
abs vacuums 3x10-10 sec hold

Stretch
Podfitness Stretch #5 with Chris Kluge

ART session went great, found a nice point on the side of my left hip that hit the spot, will see how ye next couple of days go, and also working on the right side to reduce teh pain from the IT band issue.



4 comments:

Mike said...

Excellent! I am just curious, did you cook the squash? Josh and I were discussing my diet which had me steaming my squash and we both thought I would have gotten more out of just eating it raw, but I followed my diet throughout.
You can do this Elizabeth and I will be watching!!!!

EbethS said...

Thanks for checking in, I had them raw when packed but they got slightly steamed when I warmed up the chicken and the rice since they were in the same container. I am not crazy about raw squash so the 3 mins steaming was just perfect for me.

Babs said...

hi Elizabeth,

Just found your blog! So great to read about what's going on in your life.I didn't know you had an injury. hope you're healing well. I'm interested to know where you workout..call me: 216-272-8498

Barb (from the trails)

Babs said...

hi Elizabeth,

Just found your blog! So great to read about what's going on in your life.I didn't know you had an injury. hope you're healing well. I'm interested to know where you workout..call me: 216-272-8498

Barb (from the trails)