Food Diary Day 17: A New Year A New You

Breakfast:

Gluten free porridge cooked in water. Served with almond milk

Boiled egg for protein

Check out Tesco's home brand for gluten free oats

Snack:

Apple and almonds

Lunch:

Crustless quiche- 1 yolk, 2 egg whites- put in bowl, mix in broccoli, spinach and feta cheese. Mix it all up together. Pour into a baking tray and bake for 10 to 15 minutes.

Snack:

Gluten Free Ginger Bread Man

Dinner:

Homemade burgers served with spinach, feta, peppers, avocado and cottage cheese.

Exercise:

Morning: Weight Session/TRX- Shoulder and Abs

3 TRX exercises x 12 reps for 3 rounds (shoulder)

1. TRX Clock Pull
2. TRX Swimmer Pull
3. Push Up Pulls

Weights:

Shoulder Press x 3 rounds of 10 reps

Superset 12 reps x 3 rounds:

Lateral Raises
Front Raise +Car Driver

Abs:

On a smooth surface (wooden floors) get two face cloths or tea towel in the plank position put each foot on each towel and do various abs exercises:

30/10 x 2 rounds

1. In and out
2. Ski abs
3. Wide in and out
4. Cross mountain climber

Evening-HIIT:

30/30 x 6 exercises-warm up

1. Sprint
2. Jumping Jacks
3. High Knees
4. Mountain Climber
5. Squat Jumps
6. Mummy Kicks

50/10 x 3 rounds

1. V abs left
2. Shoulder Push ups-elevated
3. V abs right
4. Clean and Press- sandbag
5. Overhead abs and Press- sandbag

Finish:

TRX Abs- in and out x 3 rounds