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Tuesday, September 13th, 2011

Almond Lamb and Pumpkin Couscous (click here for tonight’s dinner recipe)

TUESDAY

This week’s dinners are inspired by Morocco and Mediterranean style foods, spices, olive oils, veggies, delicious!

Morning brisk walk: 30 – 45 mins

Brekkie – 1/2 pink grapefruit, muesli and yoghurt.

Snack – vita wheat crackers and lite cream cheese with cucumber

Lunch – 70g of roast chicken, 20g tasty cheese, mixed olives, salad of watercress, basil and spinach with marinated capsicum. 1 x apple

Snack – orange and handful of mixed nuts.

Dinner – See dinner recipe.

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options: go out for 1 hour tonight, interval training of jog/sprint, include hills, lunges, squats, push ups, crunches, squat jumps, 3 sets of 15 each exercise.  Remember to warm up with at least 10 mins of brisk walking and cool down/stretch.

Stretch, relax, read or do yoga late in the evening to wind down.  Try putting on a dvd or ipod and do some guided yoga or meditation.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages for free. Monthly memberships are available for $15 per month.

 

Thursday, September 8th, 2011

FRIDAY

Fish Parcels with Lemon, Dill and Onion (click here for tonight’s dinner recipe – takes 10 mins!!) 

Brekkie – 1 x slice of grainy toasted bread and lite cream cheese with tomatoes and lots of cracked pepper

Snack – 1 x piece of fruit and a handful of mixed nuts, include brazils and walnuts

Lunch – chicken salad 50g, lots of dark leafy greens, flax seed oil, sesame seeds. Add a small grainy roll.

Snack – 1 x piece of fruit and handful of seeds.

Dinner – Fish Parcels, per recipe super quick!

Exercise – Try exercising at lunch time today instead of in the evening. Go out for a brisk walk for 45 mins or if you are able to shower at your office, try a walk/jog again but try 2 mins jog, 1 min walk or attend a class. Take one of your workmates with you for motivation!

If you are going out for after work drinks, try to stick to no more than two, if you have access to gin or vodka, choose one of those and add soda with fresh lemon.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

 

Wednesday, September 7th, 2011

Balsamic Beef & Sweet Potato Mash (click here for today’s recipe, the quantities are for one person so just double it, etc)

WEDNESDAY

Brekkie – Protein shake with Berries, cinnamon, honey. 250mls

Snack – Greek yoghurt and mixed nuts.

Lunch – Grainy Roll with salad and your choice of protein

Snack – 1 x piece of fruit

Dinner – Beef (or if you are vegetarian, make this recipe with a large field mushroom).

Exercise – Brisk walk, including intervals per yesterday’s plan. Add in some lunges, squats, push ups and tricep dips, try sets of 10 – 15.

Stretch, relax, read or do yoga late in the evening to wind down.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.