Day Two!

Hope you’re not too sore from day one, you can do this!

“Don’t just talk about it, BE about it!”

Day TWO:

• Tip: Take the time to enjoy your food! Chew your food slowly and savor every bite! Dont rush through meals, and take the time to put down your utensils in between bites and wait to swallow your food before you take a sip to drink!
• Meals:
  Breakfast: Banana Oatmill; 1/2 Banana, instant oatmill, 1 teaspoon honey
  Snack: 2 oz. turkey breast wrapped around 2 pickles (80 calories)
  Lunch: Creamy Peanut Butter Shake
                 -4 ice cubes
                 -1 cup of almond milk
                 -1/2 frozen banana
                 -1 scoop of protein powder vanilla
                 -2 Tablespoons of peanut butter
  Snack: 4 oz. premade nuts trail mix by Planters
  Dinner: Pesto Pizza
  Ingredients
  1 pound prepared pizza dough, preferably whole-wheat (I get mine at Whole Foods)
  Pinch of salt
  Freshly ground pepper to taste
  1/2 cup prepared pesto (I will give you my recipe at some point)
  1 cup shredded part-skim mozzarella cheese
  Preparation
  Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.Season with salt and pepper. Spread pesto evenly over the crust, top with the pesto mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
• Exercise: After completing 30 minutes of cardio try these exercises for today:
  Do 3 set of 10 reps
  Plié squat with calf raise
  Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor [A]. Extend your legs to stand, then press up onto the balls of your feet [B]. Lower your heels back to the floor, and repeat.

  Staggered push-up
  
  Get into a push-up position on the floor, with your wrists below your shoulders and feet close together. Move one hand forward about six inches [A], then bend your arms to lower your chest towards the floor [B]. Extend your arms, then repeat. At the 30-second mark, switch hand positions.

  Lunge with torso rotation
  
  Stand with your feet hip-width apart and hold a dumbbell with both hands; extend your arms in front of your chest. Step one foot forward and bend your legs to drop into a lunge [A]. Hold this position as you twist through your core towards the side of your front leg [B]. Reverse the move to return to the start and repeat, this time stepping forward with your other leg.

  Plank
  
  Get into a push-up position but support your body with your forearms instead of your hands. (Your elbows should be below your shoulders.) Hold this straight-back position without letting your back round or your hips drop.

  Jump squat with step
  
  Stand behind a low step with your feet about shoulder-width apart. Bend your legs to squat [A], then jump up onto the step. As you land, bend your legs to sink into another squat [B]. Extend your legs to stand, then step backwards off the step to return to the start. Immediately repeat.

Week One Challenge Begins…Day One!

After sorting through tons of fitness magazines and fitness post on pinterest I have accumulated a weeks worth of meal plans and exercises!

There are a few basic tips I recieved from my nutritonist regarding eating:

1. For women in college they should try to stay at 1200 calories a day!
2. When planning your eating- don’t look at it as a day by day thing, look at it on a weekly baisis!
3. You should eat Breakfast, lunch, and dinner with a snack in between.
4. For each meal you eat carbs should account for only 10% of the calories. (example: if you have a smoothie that is 300 calories it should only contain 30 grams of carbs)

Week one:

Day One: I like to start on mondays because thats how my week falls- but if starting on another day is better for you then go with that- whatever suits you best!

• Tip: Stay hydrated! Atleast 8 glasses of water a day! And if your at work or on campus bring a bottle of water and fill up with the water foutains- $1.25 of Desani Water can get costly in the long run! And for all those out there that get tired of water, try Crystal Light pink lemonade- only 5 calories per packet! There is also the new MIO by gatorade that is ZERO calories per serving! Fruit punch is my favorite!
• Meals: Breakfast– my go to breakfast is a smoothie! My favorite is strawberry banana- 
                                        -1 cup fresh cut strawberries
                                        -half of a banana
                                        -1 cup strawberry yogart
                                        – optional 1 tablespoon of protein
                                        – ice, all blended together
  All under 200 calories and gets you going! Now if you are in a hurry and are always late for class (much like myself) my goto smoothie place is Planet Nutrition- medium 20 oz. Smoothie, I suggest Strawberry Cheesecake- under 300 calories, under 30 grams of carbs and 30 grams of protein! 
                  Snack: 12 unsalted almonds (100 calories)
                  Lunch: Tuna Melt:
                               -1/2 cans solid white tuna packed in water, drained
                               -1 tablespoon safflower mayonnaise, plus more for spreading
                               -freshly ground black pepper to taste (optional)
                               -salt for taste
                               -2 slices flaxseed bread
                               -slice of cheese
                    -Mix tuna, mayo, salt and pepper together and set aside. In a skillet put slices of bread with cheese ontop allow to cook until cheese is melted, then take out of the skillet and spread the tuna mix onto sandwhich and enjoy!
                   Snack: 1/4 cup of hummus and 3 carrot sticks (80 calories)
                   Dinner: Chicken Salad
                                  -1/3 cup red-wine vinegar
                                  -2 tablespoons extra-virgin olive oil
                                  -1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
                                  -1 teaspoon garlic powder
                                  -1/4 teaspoon salt
                                  -1/4 teaspoon freshly ground pepper
                                  -3 cups chopped romaine lettuce
                                  -1 cups chopped cooked chicken
                                  -1 small tomatoes, chopped
                                  -1 medium cucumber, peeled, seeded and chopped
                                  -1/2 cup crumbled feta cheese
  Preparation
  Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Use half on you salad now and half on another salad. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
• Exercise: Before every exercise I suggest doing some cardio- atleast 30 minutes of it! But since we are just starting off today a 1 mile run will be fine! After the run it is onto our core- Physical Therapist say if you want a strong body, you need a strong core!

Pinning Myself thin- while in college!

Well first off i jumped onto the ban wagon and joined Pinterest! For those  of you who do not know what Pinterest is- it is a website where you post or “Pin” different pictures and articles that you are interested in onto “your virtual pinboard”. Fair warning to those who do not have a Pinterest account yet… it is addicting! They have every subject you can imagine! My new favorite subject to search and pin is Fitness. I have become so obsessed with the fitness tab on pinterest that it has inspired me to try this whole get in shape and be healthy kick! The easy part is finding the exercises and food recipes, the hard part is I am a very busy and involved college student. So I have decided to blog my experience of sorting through tons of pinterest and online exercising info and adapting it to a college students lifestyle. From tips on exercises to food I hope to learn as much as I inform you! Thanks and lets hope this addiction to pinterest can bring something good into our lives!