Our goal is to make good choices about what we eat. Its really quite simple when you break it down. Sugar is bad, protein is good and you need to eat some in every meal (including breakfast). Nuts, seeds, and avocado are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you. Stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.
Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts, seeds, or avocado, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.
Eat this way and you will feel much better. You will have more energy, your brain will function better, you will sleep better, you will recover faster from workouts, and you will be able to control body fat.
Jog or jump rope for 5-10 minutes
Dynamic warm up
Run 1 mile (4 laps on a track/16x up and down a lax field)
Rest 6 minutes
Run 1/2 mile (2 laps on a track/8x up and down a lax field)
Rest 4 minutes
Run 1/4 mile (1 lap on a track/4x up and down a lax field)
Post your total time of the workout to Comments
10 Push ups (chest to ground, arms locked out at the top. push up from your knees if you have to)
1 min Plank
Stretch - shoulders, hip flexors, quads, groins, hamstrings, calves
"Alone we can do so little; together we can do so much."