Healthy Fitness Challenge: Week 12, Day 4

Inspiration/Motivation: No excuses! Just get it done!  

Warmup: Back, bis, and thighs (interval or circuit format to keep your heart rate elevated); core; Stretch-it-Out

Exercise of the Day: Back flys with back taps. This is a great exercise to tone your back, shoulders, buttocks & core.

Exercise Tip: Try a workout with an athletic friend or trainer for some additional motivation to take your training to the next level.  

Meal Plan

Breakfast: 2 poached eggs with smoked salmon and sautéed asparagus/whole wheat toast

Snack: Greek yogurt, mixed berries, low fat granola

Lunch: Tuna sandwich on whole wheat with lettuce and tomato

Snack: Orange & 5-10 walnuts

Snack: Hummus & celery/carrots/broccoli

Dinner: Light curry chicken salad over mixed greens

Dessert: Grapes & walnuts

Nutrition Tip: 20-30% of your daily calories should be coming from protein, which is essential for rebuilding muscle and muscle burns fat.  ADA, DOC and ACSM recommend that endurance & strength-trained athletes should have between 1.2 and 1.7 grams of protein per kilogram of body weight for the best performance and health.  

Follow Jeanette on Twitter @JeanetteJenkins to ask your fitness and nutrition questions and for daily fitness/nutrition tips and motivation!