Yummy french toast

Fancy French Toast:

  • 2 slices reduced-calorie whole grain bread
  • 1 egg, beaten (or 1/4 cup egg substitute)
  • 1/4 cup fat-free milk
  • 1/2 tsp cinnamon
  • 1 tsp canola oil
  • 1 tsp trans-free canola margarine
  • 2 tbsp sugar-free syrup

Total calories: 351.7 cal, 13.7 g fat, 2.2 g sat fat, 809.8 mg sodium, 34.2 g carb, 11.7 g sugar, 4.5 g dietary fiber, 22.4 g protein; subtract out one slice bacon

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Sexy leg workout

Jaime Baird’s Leg Shaping Workout!
–Leg Superset #1–
4 x 20 Leg extensions (weight 45 lbs)
superset
4 x 20 Narrow squats with dumbbells (weight 15 lbs)

–Leg Superset #2–
4 x 20 Hamstring curls (weight 55 lbs)
superset
4 x 20 Good mornings (weight 30 lbs)

–Leg Superset #3–
4 x 20 Leg press (weight 140 lbs)
superset
4 x 30 Calf press on leg press machine (weight 140 lbs)

–Leg Superset #4–
4 x 15 (each leg), Walking lunges with dumbbells (weight 15 – 20lbs)
superset
4 x 20 Switch lunge with medicine ball (weight 10 lbs)
superset
4 x 20 Cable kick backs for glutes and hamstrings (weight 50 – 60 lbs)

Day 2 Completed

Yesterday, before I went to work I had 1 cup of Special K cereal = 120 calories + 1/2 cup of skim milk = 40 calories. During work I had a pack of crackers = 90 calories.

I came home and had 1/2 cup of cottage cheese = 90 calories.

For dinner I had a salad with 1 tomato, 8 olives, and a few cucumber slices topped with 2 tbsp of low fat thousand island dressing with a side of green beans for a total maybe 300 calories.

Total calorie count from yesterday = 1030 calories.

I also did a 30 minute work out to increase my heart rate before work. After dinner, I did a 45 minute ab session:

  • 40 lunges
  • 40 squats
  • 40 calf raises
  • 50 crunches to each side
  • 50 regular crunches
  • 1 minute plank
  • 40 leg lifters for the booty
  • 20 squat jacks

Day 2

Aside

Got up this morning and had my usual breakfast:

  • 1/2 cup cottage cheese = 90 calories
  • thin sliced whole wheat bagel = 110 calories
  • 2 tbsp cream cheese = 100 calories

For a quick snack I had:

  • 1/2 cup cottage cheese = 90 calories

I just got inside from doing a 30 minute outside workout aimed at getting my heart rate up. When I get home from work, I will do a one hour workout that includes: 30 minute cardio (running), 40 squats, 40 lunges, 40 calf raises, and a 10 minute ab set.

I resisted the temptation today to go to Groucho’s so that is always a good sign! I just keep thinking about that lean body with those perfect abs and toned legs that I’m looking to achieve!

Treadmill Calorie Burner

Aside

Taken from http://blog.shareitfitness.com/2012/treadmill-interval-workout/#.UIX2JMVZUms, this treadmill workout can shed off 800 calories all in a 60 minute workout session! 

  • 0-2:00 – Jog at 5 mph
  • 2:10-4:00 – Run at 7.5 mph
  • 4:10-5:00 – Run at 10 mph
  • 5:10-7:00 – Run at 7.5 mph
  • 7:10-8:00 – Lower speed to 1.5 mph, perform walking lunges, always alternating legs
  • 8:10-12:00 – Run at 7.5 mph
  • 12:10-17:00 – Lower speed to 3.5 mph, turn around and run/jog backwards
  • 17:10-20:00 – Turn around and run forwards at 7.5 mph
  • 20:10-21:00 – Lower speed to 1.5 mph, perform walking lunges
  • 21:10-24:00 – Run at 8 mph
  • 24:10-27:00 – Raise incline to 12%, run at 5 mph
  • 27:10-28:00 – With incline at 12%, run/jog backwards at 2.5 mph
  • 28:10-32:00 – Lower incline to 0%, turn around and run at 8 mph
  • 32:10-34:00 – Run at 9 mph
  • 34:10-36:00 – Run at 5.5 mph
  • 36:10-38:00 – Lower speed to 1.5 mph, perform walking lunges
  • 38:00-44:00 – Raise speed to 3.5 mph, turn around and run/jog backwards
  • 44:10-47:00 – Raise incline to 15%, run at 4.5 mph
  • 47:10-48:00 – Step off treadmill and perform as many body weight squats as possible
  • 48:10-51:00 – Get back on treadmill, lower incline to 0%, run at 8 mph
  • 51:10-53:00 – Lower speed to 1.5 mph, perform walking lunges
  • 53:10-55:00 – Run at 9 mph
  • 55:10-57:00 – Raise incline to 20%, run at 4 mph
  • 57:10-60:00 – Lower incline to 0%, run at 9 mph
  • Get off treadmill – Perform 40 squat jumps.