Workout and Nutrition Routine
Live Healthy; Live Happy
PURPOSE
The goal of this routine is to give yourself a healthier lifestyle physically and mentally. By following this routine you can get your body and brain into shape. With the physical effects obvious, the mental effects of exercise are not as widely known. Exercising regularly has been scientifically proven to increase your resilience to stress, increase energy, reduce fatigue, improve self esteem, increase brain volume, slow down brain apathy, and even increase the production of new brain cells. Sticking to this routine can guide you towards the healthiest you’ve ever been, letting you Live Healthy; Live Happy.
MONDAY: October 23rd
Breakfast: 2 pieces whole wheat toast 2 tablespoons smooth peanut butter 1 banana
Work Out: Jog 5 minutes, Run 10, Jog 5 minutes
Lunch: Spinach flax smoothie 1 egg
Work Out: 20 body weight squats, 10 push ups, 20 walking lunges (3 sets each)
Dinner: 3 oz. grilled chicken 1 cup mixed vegetables
TUESDAY: October 24th
Breakfast: 1 cup greek yogurt ¼ cup trail mix
Work Out: Jog 5 minutes, Run 10, Jog 5 minutes
Lunch: Almond butter smoothie 1 egg
Work Out: 20 body weight squats, 10 push ups, 20 walking lunges (3 sets each)
Dinner: 1 veggie omelet ⅕ medium avocado
WEDNESDAY: October 25th
Breakfast: ½ cup dry oats 1 cup skim milk 1 cup sliced strawberries
Work Out: Jog 5 minutes, Run 12, Jog 5 minutes
Lunch: Coffee banana smoothie 1 egg
Work Out: 10 dumbbell rows w 5 lbs, 15 second plank, 30 jumping jacks (3 sets each)
Dinner: 2 pieces whole wheat bread 2 oz tuna 2 tablespoons hummus 3 ⅓ cups spinach
THURSDAY: October 26th
Breakfast: 1 apple 2 tablespoons almond butter
Work Out: Jog 5 minutes, Run 12, Jog 5 minutes
Lunch: Peach and Oat smoothie 1 egg
Work Out: 10 dumbbell rows w 5 lbs, 15 second plank, 30 jumping jacks (3 sets each)
Dinner: 2 oz Salmon 1 sweet potato
FRIDAY: October 27th
Breakfast: 2 pieces whole wheat toast 2 tablespoons smooth peanut butter 1 banana
Work Out: Jog 5 minutes, Run 15, Jog 5 minutes
Lunch: Vanilla chai smoothie 1 egg
Work Out: 20 body weight squats, 10 push ups, 20 walking lunges, 10 dumbbell rows w/ 5 lbs, 15 second plank, 30 jumping jacks (2 sets each)
Dinner: 3 oz. grilled chicken 1 cup mixed vegetables
