Another wonderful day. I took my walk outside this morning as the weather was too lovely to pass up. I wanted to run SO bad but really need to stick to my plan of only running 3 days this week,  so I walked really fast and still managed to get a great burn! I felt great today, full of energy and ready to do my best. 

Tuesday 9/30 Workout results  -  70 mins of Cardio combo with 5 segments from Cathe Butts and Guts DVD

30 min fast walk outside followed by 20 min elliptical and 10 mins of incline walking on the treadmill - 2 mins at 4.0 mph and 5% incline then 8 mins at 3.5 mph and 15% incline 

One legged squats holding one 11 lb DB - 40 full reps on each leg 

Thrusting hammer punches - 24 reps on each side 

Elliptical interval - 5 mins 

One legged squats holding one 11 lb DB -  3 sets of 8 full reps then 8 pulse reps on each side 

Treadmill interval- 5 mins at 3.5 mph and 15% incline 

Fire walkers with resistance band - 100 reps non stop

Lunge/squat combo  - 8 sets of 8 reps on each leg non stop

Time - 91.15 mins 

Calories burned - 859

AHR -142/74%  MHR - 181/94%

Totals for the week -  M,T 

Time -  198 mins 

Calories burned -  1,902 

Push ups - 120

Tuesday 9/30 Daily Intake - 

Meal 1 - 6 egg whites scrambled with 1/2 cup brown rice, 1/2 apple with 1 tsp. of almond butter. 2 cups of green tea and 32 oz of water 

Meal 2 - Pre workout meal - 1/2 cup of oat mixture cooked with water - no milk. 

Meal 3 - 1 cup of White Bean Chicken Chili with 2 cups of raw zucchini with 1 tbsp. of Newman's Light Balsamic Dressing and 32 oz of water 

Meal 4 -  Protein pancake - 1/2 cup oat mixture with 3 egg whites, and 1/2 scoop of Optimum Nutrition protein powder topped with 1.5 tbsp. of strawberry jam.  

Meal 5 -  3.5 oz of Chicken breast grilled with mushrooms, onion and eggplant - no oil added, and 1 cup of Soba noodles and red curry paste and 32 oz of water. 

Meal 6 -  1 scoop of Optimum Nutrition protein powder with 1 cup of water, 1 apple with 1 tsp of almond butter and  an additional 32 oz of water.