2 Hour Hike
45 min Circuit Training
45 min Kickboxing
45 min Mountain--Mt. Kilimanjaro-- You select a cardio machine (I selected the bike) that you will stay on for 45 min. You warm up for a couple of minutes and then when you are ready you will make 15 increase in either speed or resistance. The first 10 are 2 minutes long and the last 5 are 3 minutes long. You will get a great workout! When you are done, you will cool down. The trainers at Fitness Ridge say that you should not get off the machine until your heart rate is at 110.
45 min Open Gym
Classes:
Grocery Tour--The dietician took us to the grocery store and taught us how to read labels. She said try to limit or avoid added sugars. Different code words for sugar in the ingredients lists are: syrup, sweetner, or anything ending in "ose".
Limit or avoid the following types of fats because they raise cholesterol as well as LDL cholesterol (bad cholesterol): Trans fats--hydogenated oils, partially-hydrogenated oils. Saturated fats--Palm oil, palm kernel oil. Modified or Fractioned oils: fractioned palm oil.
Frozen Meals: Look for meals that have whole grain and <600mg sodium.
I will be checking my peanut butter label when i get home! If you want to make one healthy change, buy all natural peanut butter. The other stuff is loaded with added sugars and hydrogenated oils.
Food Demo: The chef taught us how to make the delicious protein shake I order almost every morning:
Chocolate
Banana Peanut Butter Smoothie – Serves 4
4
C. Ice
2
Bananas
¼
C. Chocolate PB2 (You can see if your grocery store has it or you may order it from Amazon)
1
C. Fage® Greek Style Yogurt
1 Tablespoon
Honey
1
C. Chocolate Almond Milk, un-sweetened
4
Scoops Whey vanilla or chocolate Protein Powder (they use Sun Warrior)
Note: Bananas
can be a mixture of frozen and fresh. Mix ingredients in blender and blend
until smooth. Each person receives 12 ounce serving.
