Meal Prep for the Week of January 25, 2021 LAST SUNDAY'S MEAL Breakfast: Protein pancakes or Superfood smoothie Lunch: chicken/salmon salad with grilled veggies Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY Breakfast: Eggs with sweet [...]
Grocery List for the Week of January 25, 2021 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 2lb Lean Beef, Bison (grass-fed), 3 cans of Wild Salmon or mackerel 4 Salmon filets*Frozen fish patties (salmon or Pollack) for salads or tacos*These cook quick [...]
Body Work: 1) Bent over Dumbbell row: 3 x 10 Reps, rest 1 min 2) Wide grip strict pull ups: 5 x failure, rest 2 mins 3) Deadlift: 5 x 1 Rep, rest 2-3 mins 4) Kneeling banded lat pulldown: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups