We're glad you're back for day 2 of our new summer weight loss series, The 10 Pound Takedown! If you need some added motivation, tell your friends and co-workers about our challenge and do it together. Here's tomorrow's meal plan, workout, and extra tips!
The Workout: Weight Training Circuit
Created by NYSC Trainer Ken Szekretar
Start this workout with a 10 minute cardio warm-up. Then go through the following circuit three times. Try to use weights that will challenge you to do 20 repetitions of each exercise with good form. Remember to only rest after each full circuit has been performed.
The exercises include:
*Squats with dumbbells or barbell on shoulders
*Dumbbell lateral raise
*Forward lunge
*Dumbbell behind the head tricep
*12 inch box or use a step with 3 risers under each end (do a step up while doing a bicep curl as you are stepping up), do 15/leg, 30 bicep curls total
*Bodyweight push-ups from knees
*Lateral lunges, one arm dumbbell row
The Meal Plan:
Created by Sari Greaves, RD CDN
Breakfast: 6-ounce container of nonfat plain Greek yogurt mixed with ½ cup sliced fruit, ½ cup high fiber cereal, 1 tablespoon chopped nuts or ground flaxseeds. Optional: drizzle with 1 teaspoon honey.
Lunch: Leftover salad or sandwich
Re-heat baked salmon dijon from last night in the microwave and either:
1) Put it over mixed salad greens with chopped vegetables; select a salad dressing option from menu #1; enjoy with 50-60 calories worth of whole grain crackers on the side (2 Wasa or 7 Kashi TLC crackers).
2) Place leftovers into a "skinny bread" option: Arnold's sandwich thin, 2 thin slices of reduced calorie bread, a whole grain pita or tortilla.
Dinner: Chicken & Spinach in Creamy Dijon sauce
Wondering what to do with leftover sour cream and Dijon mustard? Here's a great way to put leftover ingredients to use. This nutrient-rich recipe reveals the secret to a cream sauce that is rich in taste, but not in calories. Shop at your local farmer's market for seasonal produce, and feel free to swap the spinach for any other dark green vegetable such as asparagus, swiss chard, broccoli or kale.
This recipe makes 4 servings. Prepare the entire recipe and store 2 servings in your refrigerator for immediate use and 2 servings in your freezer for later use.
Serve with a small baked sweet potato (about the size of a computer mouse or ½ large potato). Season the potato with black pepper or cinnamon.
To Microwave-Baked Sweet Potato:
- Wash sweet potato
- Puncture a few times with a fork. Place on paper towel on microwave-safe dish. Cook on high for 4-5 minutes. Turn over potato halfway through cooking.
- If you cook a large potato, store the remaining half in your refrigerator covered for 3-4 days.
Snack Tip: Eating every 3-4 hours can help tame your hunger and prevent overeating later on. Choose 2 snacks daily and on vigorous workout days, enjoy 3 snacks. Vegetables are free and do not count towards your snack allowance unless they are starchy. If you dunk your vegetables in a dip, follow recommended portions for yogurt dip, hummus, salsa, and dressing.
Print tonight's chicken recipe!
Just starting the plan? Click here to learn about The 10 Pound Takedown and get on board!
**Please note! Sari added some extra goodies to this week's grocery list. Click here for the updated list! New items have been added to the bottom of the list!
