Day 3 of New Year - New You

I am feeling good, hope you are too.

My Day 2:
Since I am training for a half marathon in a few weeks my fitness outcome was good and hopefully helped to combat some of the extra calories I am taking in.  Finished a 4 mile run.  Went for 1 mile walk with the Hubby this morning.

Keep journaling and lets begin Day 3 together.

Fitness: 
Find time to do 30 minute Ab workout, if you normally do 30 minutes then make it 45 minutes today. This can be done at home or in the gym.  You can do it in intervals for example five minutes at a time or spilt it in half.

Here are some of my favorite Ab exercises that will add up to 30 min:

• Plank for 30 seconds on hands or forearms
• Side plank on the right side 30 seconds
• Side plank left side 30 seconds
• Repeat the above sequence twice = total time worked 4.5 minutes
• 30 Second Break
• 1 Min of traditional Ab Crunches
• 1 Min of Ab Crunches with legs in the air (to intensify lower legs about 45 degrees to modify bend knees)
• 1 Min of Ab Crunches side to side while bicycling the legs
• Repeat the above sequence twice = total time worked 14 minutes
• Back to plank on hands or forearms, bring knees to outside of elbow for 1 minute 
• 30 Second Break
• Plank on hands or forearms, bring knee to opposite elbow by twisting for 1minute
• 30 Second Break
• Repeat the Above sequence twice = total time worked 23 minutes
• Lying on back lifting legs up so you can see feet, dropping one leg down and back up at a time  for 1 minute
• Same lying down position, lower legs as much as comfortable for your back perform swimmer kicks for 1 minute (the lower to the floor the more intense)
• 30 Second Break
• Repeat above sequence twice = total time worked 30.5 minutes

Food:
Do you habitually skip breakfast, including today?  How about adopting one of the following suggestions to fuel the mind and body.  Remember Breakfast is THE most important meal of the day.  Feel free to read my blog regarding breakfast posted August 3rd. 

• Keep Oatmeal packets at your desk
• Kellogg's Cereal bars are a tasty and get a Grade A for nutrition 
• Bring a container of protein to the office or throw a zip lock in your bag that you can mix with water or juice to help give you a boost.  GeniSoy gets a Grade A and is high in protein
• If you have to stop at McDonald's on your way in get the oatmeal with fruit vs the a bagel with cream cheese

For those who never skip a meal do you find yourself eating the same thing for breakfast?  If your breakfast seems to be Carb heavy, try adding some fruit: apples, grapefruit, strawberries, cherries, oranges, kiwi, melon and grapes provide lots of vitamins and minerals to give you energy. 

Or try this smoothie: 

• 1/2 cup orange juice
• 1 banana
• 6-7 frozen strawberries
• 4-5 slices frozen peaches
• 5-6 frozen blueberries
• 6-7 ice cubes
• fresh mint (optional)
• dash of nutmeg (optional)
• 1 tsp. honey (optional)

You can add ice to smoothie as desired.  Use mint, nutmeg and or honey once your finished blending the fruit. 

Self Growth:

Take a time out today!   No you aren't in trouble.  Most of us listen to music on the way to work but once we get there we seem to be glued to the computer and the desk. Usually eating at the desk because we have so much today.   Today step away from your desk have lunch in a restaurant, enjoy your food, go by yourself and just have a moment to Breath and regroup so you can go back refreshed.

Until Tomorrow

Taj 

photo: http://www.flickr.com/photos/xtianyves/3252147631/sizes/s/in/photostream/