Molly's Week

Molly had an outstanding week in Week 1 and we thought it would be good to share her eating and workout schedule.

The most important piece of this comes at the end. Take note of how she describes how she felt and the positive reaction she had to the changes she made.

Thanks Molly!!

Eating Plan:
Breakfast - egg white on wheat toast or Kashi GoLean cereal (7:00 a.m.)
Snack - Apple, banana, grapes or protein bar (10:00 a.m.)
Lunch - small turkey burger with 1 pc. wheat bread & baby spinach (12:30 p.m.) or something with chicken
Snack - handful of almonds, stonyfield farms yobaby yogurt, or carrots (2:30 p.m.)
Dinner - chicken browned in pan with spinach & small salad; turkey burger with avacado slice & salsa on 1 pc. wheat bread w/ side of roasted asparagus; 3 small slices of steak, risotto & asparagus; homemade chili with ground curried turkey (all ground turkey is white meat only). (6:00 p.m.)
Snack - almonds, grapes, apples, carrots, popcorn with very little oil & salt, cottage cheese with sliced carrots & green peppers, etc. (9:00 p.m.)
* we also had an eggwhite omelet with spinach, cottage cheese and sauteed onions. REALLY good!


Working out:
30 minutes of strength/weight training - alternate upper & lower body days 1 - 5.
Upper body includes delts, pecs, bis, tris, lats, traps, back & abs.
Lower body includes quads, hams, abductors, adductors, etc. with some abs.

30 minutes of cardio (warm-up, run 3 miles w/ intervals every other day, cool-down).

I have had a notable improvement in my stamina over the last week. I was unable to do more than 6.5 on the treadmill and I can now easily do 6.9/7.0 - 7.5. Intervals include increasing the speed 0.1 every 30 seconds or 0.5 every minute depending on how I feel that day.

Saturday I did a 60 minute yoga class on Saturday to help out with being sore, as well to let my body slow down and calm my mind.


Stretching - 10 minutes:
I am a firm believer that your breath while stretching is necessary, and really take my time in each stretch. It helps get rid of built up lactic acid.

Etc.:
Milk: Glass within 30 minutes of working out.
Water: I have a 32 oz. nalgene bottle (NO BPAs!!!) that I carry with me everywhere. I drink at least 4 a day, sometimes 5. It's a bit much, but it's so dry right now that I feel like I really need that much.

I've also changed the following:
Smaller portions - meat no bigger than the palm of my hand; veggies with every meal (or fruit in a.m.); complex carbs during the day - avoid as much as possible after dinner. Always combining a carb & protein; limited salt; no sugar; natural, organic PB; no processed foods/prepared foods.


Things I've noticed:
Greatly reduced stress, less dependence on my anxiety medication, sleeping better, flatter stomach, happier, more productive.