Day 57 – 59 (30th June – 2nd July) “No Time” is No Excuse!

 

no-excuses-1

 There are many excuses for not fitting exercise into your schedule, but not having time is not one I will accept.

Long days at the office? Get up 20 minutes earlier and do a 20 minute high intensity session (no equipment necessary) before jumping in the shower. Most people should have a lunch break so perhaps, force yourself out of the office and go for a walk or plan to meet a friend in the evening for a walk/jog/gym sesh as you are less likely to pike out if someone is waiting for you! Take gym clothes to work and head straight there when you finish to avoid going home, getting comfy and talking yourself out of training!

The fact is, if you want change…you have to change. If exercise isn’t something you can make time for, does your nutrition reflect your sedentary (not very active) lifestyle?

We all want to stay warm and cosy in winter, hiding our bellies under layers of clothing and then FREAK out when summer is approaching and it’s time to try on bikinis! How about training to stay warm, training to eat those delicious winter comfort foods we all love, and how about changing the common mentality of “getting in shape for summer” to “getting in shape for life”?

Decide today who you want to be, how you want to feel and what you want to train towards and then know this… you can’t get close to any of those desired outcomes without some sort of change.

Dietary Record for day 57

Breakfast: Pre workout – Greens juice. Post workout: 2 x breakfast frittata

Snacks: Raw Caramel Slice – still high in natural sugars so I fit this in within my 3 hour post workout window, 1 x peanut butter protein bar (homemade)

Lunch: 1 x Mountain bread wrap with hummus, ham, cheese and spinach

Dinner: (Post workout) Slow cooked chicken with chorizo and tomato, 1 x baked potato

Dessert: Avocado chocolate mousse

TRAINING:
9am Strength  session – upper body

6.30pm RPM Xtreme (60 minutes)

Dietary record for day 58

Breakfast: greens plus omega 3 caps, 2 breakfast frittatas

Snacks: 1/2 cup grapes,(post workout) protein shake, long black with dash of milk & honey, peanut butter protein bar

Lunch: (post workout) mountain bread wrap with hummus, spinach, ham & cheese, raw caramel slice

Dinner: lamb pizza on rye mountain bread with tomato, capsicum, hummus, kale, cottage cheese

Dessert: peanut butter protein bar

TRAINING:
1pm Tabata leg sesh – ouch!

Dietary record for day 59

Breakfast: (pre workout)greens plus omega 3 caps,  1 x breakfast frittata, long black with 1T cream (post workout) Protein smoothie (banana, 1/3 cup coconut milk, 2/3 cup water, 1 scoop vanilla whey protein)

Snacks: peanut butter protein bar, peppermint tea x 2

Lunch: mountain bread wrap with hummus, spinach, ham and cheese

Dinner: Burgerless bun from Grilled – lamb pattie, hummus, goats cheese, beetroot relish

TRAINING:

9AM RPM XPRESS

6.30pm Flex & Stretch

 

 

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