Well - started the workouts today - doing a break-in/reconditioning - so no big numbers..but good range-of-motion and lots of stretching!

General Warm-up - 4:30 minutes on elliptical
Muscle specific warm-up -
walking lunges with upper body twist, 10 per leg
lateral lunges with opposite hand/toe tap 15 per side
ball bridge 2 -5 second holds, russian twists 10 per side
inch-worm 2 walk-outs/back in
t-push-ups 4 per side - on toes!

Workout:

squats 2 sets of 15X45lbs 60 second rest
superset:
static lunges 2 sets 15, bodyweight only (babying those knees)
bent-over db row 2 sets 10'sX15

superset:
push-ups 2 sets (starting on toes, going to knees when form falters) 6/9; 4/11 (and I used to be able to do one armed push-ups:( )
swiss-ball crunches 2 sets of 20

I followed this with my plantar fasciitis stretches and toe/heel walk, then chest and back stretches.


Food for today:

6:15 1 scoop syntrax whey cappucine in iced coffee, MMM:)

6:30 workout

7:45 Shake:
1/3c oats, 5 frozen strawberries, 1 scoop chocolate isopure,
dash of splenda, 16 oz water
2 fish oil caps, multi-vitamin

9:45
3c spinach, wilted in microwave, topped with walden farms creamy bacon dip (sugar-free/fatfree/ca-free, how do they do it?), 4 oz deli turkey, red onion, 1/4 avocado, a little less than 1/4c walnuts. Yummy.

1:20 1 can health valley 14 vegetable soup with 4 oz chicken added.

missed a meal due to poor planning - should have made a shake to drink while training afternoon client, oops.

6:00
leftover garlic broccoli (2 cups)
baked chicken (sprinkle frozen boneless, skinless chicken breasts with lemon juice and lemon pepper, cover with foil, bake 1 hour)
1/2 a baked potato, smart balance omega and spoonful light sour cream
2 fish oil caps, calcium chew

In about half an hour I am going to mix some protein powder into sugar-free ppudding for my snack:)

A really good day, except the missed meal, which caused some late afternoon crankiness..

Steps I took to further my goals today:

1) Ate clean, created new spinach salad!

2) Drank lots of water!

3) Worked out, but not hard and did my pf stretches.

4) Worked on my goal setting and affirmations, continued reading motivational materials.

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