October 2010 Workouts & Meals

Workout for 10/31: Low Impact Circuit Abs & Drill Max Scrambled Eggs Premix
Workout for 10/30: Low Impact Circuit Cardio-Only Premix
Workout for 10/29: Ab Circuits Pilates-Based
Workout for 10/28: Step, Punch & Crunch
Workout for 10/27: Rhythmic Step & Core from Step, Punch & Crunch
Workout for 10/26: Kick Max Bootcamp Premix
Workout for 10/25: Cardio Circuit
Workout for 10/24: REST

Workout for Thurs 10/21:Body Max 2 Cardio Only Premix
Meals
Breakfast:Greek Yogurt w/ 4oz Strawberries, handful of Kashi Go Lean Crunch, Drizzle of Honey
Morning Snack:Banana
Lunch:Grilled Chicken Parm w/ 2oz (cooked) Pasta
Afternoon Snack:Kashi Pumpkin Granola Bar w/ 1tbsp ANPB
Dinner: 3oz Baked Fish, 1/2 Sweet Potato, Mixed Veg
Dessert:Vita Top w/ ANPB
Late Night Snack:1/2 PBJ Sandwich
Total Calories: 2310

Workout for Wed 10/20:HIIT 40/20 & STST M1D11
Meals
Breakfast:Shake (2scoops GSW, 1c Almond Milk), 1 slice Ezekiel Cinn Raisin Bread w/ 14g Goat Cheese
Lunch:Veggie Burger on Arnold Flat Breat w/ 1 slice LF Cheese, Romaine w/ 2tbps Ken's Light Peppercorn Dressing, mini Dark Choc York Patty
Afternoon Snack:2 Small Pumpkin Cookies
Dinner: 5 oz Lean Steak, Broccoli, 1/2 Sweet Potato
Dessert:FF/SF Hot cocoa, Vita Top w/ ANPB
Total Calories: 1995


Workout for Tues 10/19:REST
Meals
Breakfast:3 Egg Whites, Oatmeal, Banana, 1tbsp Flax
Morning Snack:FF Greek Yogurt w/ 2.5oz Grapes
Lunch:4oz Grilled Chicken on Lettuce w/ 14g Goat Cheese, 2tbsp Ken's Light Dressing
Afternoon Snack:Kashi Fruit & Nut Bar, SF FF Pudding
Dinner: Baked Fish w/Capers, Graham Crackers w ANPB
Dessert:FF/SF Hot cocoa, Vita Top, SF/FF pudding
Late Night Snackt:Wheat Bread w/ PB&J
Total Calories: 2130 Met Goal!

Workout for Mon 10/18:Cardio & Weights (cardio only premix) & STS M1D10
Meals
Breakfast:2 Scoops Gold Std, 1 cup almond milk, 1 slice Ezekiel Raisin Bread w/ 14g Goat Cheese
Morning Snack:Carrots w/ Hummus, Kashi Bar
Lunch:Steamed Shrimp & Brocc w/ 2tbsp sauce
Afternoon Snack:Banana w/ ANPB
Dinner: Turkey Soup, Rye Bread
Dessert:FF/SF Hot cocoa, Vita Top
Total Calories: 1920 Met Goal!

Workout for Sun 10/17:MMA Fusion + 25 min Skier's Edge level 4
Meals
Breakfast:FF Greek Yogurt w/ Strawberries, sprinkle Go Lean, Drizzle Honey, 1 slice Cinn Raisin Bread
Lunch:4oz Grilled Chicken, Lettuce, 28g Goat Cheese, 2tbsp Ken's Low Fat Rasp Walnut Vinaigrette
Afternoon Snack:1c Edy's Slow Churned Ice Cream
Dinner: 4oz Pasta w/ Marinara, Sausage, Meatball
Total Calories: 1880 Met Goal!!

Workout for Sat 10/16:STS M1D9
Meals
Breakfast:3 Egg Whites w/ spinach, 2 slices Fiber 1 Cinnamon Toast
Lunch:Vita Top w ANPB
Afternoon Snack:12 oz Vanilla Cappuccino
Dinner: 1/4 Cuban Sandwich, 1/4 Roast Beef w Brie on Focaccia, some fries
Dessert:Chocolate Cake & Glass of Milk
Total Calories: 2000 Over Goal by 200

Workout for Fri 10/15:MMA Boxing
Meals
Breakfast:3 Egg Whites w/ spinach, 2 slices Fiber 1 Cinnamon Toast
Morning Snack:Apple
Lunch:4oz Chicken, Goat Cheese, Lettuce, 2 tbsp Ken's Lite Raspberry Walnut Vinagrette
Afternoon Snack:Banana
Dinner: Baked Chicken Parm, small serving pasta
Dessert:Chocolate Cake & Glass of Milk
Total Calories: 2400 Over Goal by 500

Workout for Thurs 10/14:4DS Low Intensity Step (cardio only premix) & STS M1D8
Meals
Breakfast:2 scoops Gold Std Whey, 3/4C almond milk, banana
Morning Snack:Kashi Bar
Lunch:Chicken Sausage, peppers, onions, mushrooms, marinara
Afternoon Snack:Apple, Lite String Cheese, Kashi Bar
Dinner:Arnold Flat Bread, Chicken Sausage
Dessert:Edy's Slow Churned Ice Cream, PB, Vita Top
Total Calories: 2150 Over Goal by 350


Workout for Wed 10/13:REST
Meals
Breakfast:Oats, 15g walnuts, 1c almond milk, med banana, 1tbsp flax
Morning Snack:Apple
Lunch:Whole Wheat Pita, 4oz turkey, 28g Hummus, Spinach & Tomatos
Afternoon Snack:6 M&Ms, SF Jello, Grapes
Dinner:Steamed Chicken & Broccoli w/ 1tbsp rice, Steamed Dumpling
Snack: Dark Choc Mini York Pepp Patty, Candy Corn
Late Night Snack:Vita Top w/ Lite Ice Cream, Grahm Cracker w/ PB&J
Total Calories: 2300 Over Goal by 500


Workout for Tues 10/12:IMAX 2 & STS Ab Circuits - Yoga Abs
Meals
Breakfast:2 Egg Whites & 1 Whole Egg w/ Mushrooms, Peppers, Onions, Arnold FLat Wheat Bread
Morning Snack:Banana
Lunch:2 Slices Med Pizza
Afternoon Snack:SF Mousse
Dinner:2 Chicken Sausage Links, Peppers, Onions, Mushrooms, Broccoli, Fra Diavolo Sauce
Snack: Dark Choc Mini York Pepp Patty
Late Night Snack:SF Hot Cocoa, SF Vita Top w/ 1tbsp ANPB, 1/2 ANPB&J Sandwich
Total Calories: 2100 Over Goal by 300

Workout for Mon 10/11:CTX Power Circuit (cardio segments only) & STS M1D7
Meals:
Breakfast:Protein Shake (2 scoops Gold Std Whey + 3/4c almond milk), banana
Morning Snack:Organic Red Delicious Apple
Lunch:Whole Wheat Pita w/ 4oz Cranberry Chicken Salad
Afternoon Snack:Granola Bar
Dinner:5oz Turkey, 1.5c Broccoli, 2tbsp Gravy, 1/2c Mashed Potatoes
Snack: Dark Choc Mini York Pepp Patty
Late Night Snack:SF Hot Cocoa, SF Vita Top w/ 1tbsp ANPB
Total Calories: 1785 MET GOAL!!