VP Health & Fitness

Today has been a pretty good day so far. I’ve decided to stick with Craig Ballantyne’s 12 week Turbulence Training workout & hubby has decided to join me so I’ll have a workout buddy! YAY!

Here are some stats for today:

• 6 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

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EXERCISE
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- Did my Max strength tests & it was a workout in itself!
- CFP Abs workout
- TT Workout: Week 1 Day 1

Warm Up (2x)
- Prisoner Squat (12)
- Close-grip Push-up (8)
- Wall Slide (8)

Workout A
1A) DB Split Squat (3×8@15 lbs)
1B) DB Chest Press (3×6@30 lbs)

2A) DB Row w/elbow out (3×8@10)
2B) Mountain Climber (3×20)

Interval Work Out A: 16 minutes on treadmill

5 minute warm up
7 minutes of 45 sec. intervals (hard/slow)
4 minutes cool down

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EATS
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Meal 1: Spinach Omelette (5 egg whites, 1 egg, 1 cup baby spinach, 1 serving FF Mozzarella Cheese), 1 tangerine, 16 oz. green tea
2 fish oil caps

Meal 2: 4 oz of beef, 1/2 cup green beans, 1 serving baby carrots

Meal 3 (PW): 4 oz. Beef Fajitas, 1 serving of grilled bell peppers & onions, 3 white corn tortillas

Meal 4 - Chicken salad with carrots & 2 cups of mixed greens

Meal 5 (PW) - Myoplex Protein Shake, Carb/Protein Mix (ABB Mass Recovery) (1/4 serving)

Meal 6 (bedtime) - 4 oz. of wild Alaskan salmon, garbanzo salad (garbanzos, onions, cucumbers, tomatoes & green chiles w/FF low calorie Italian dressing)

Supplements: 6 fish oil caps, 1 multivitamin, 4.5g L-glutamine/1000 mg Vitamin C mix (45 cals), 500 mg calcium

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Man oh man!!! That TT workout was KILLER!!! LOVED it! The weights took about 25 minutes, HIIT 16 minutes total calories burned over 650! I’m already sore!

Good night world!!!

~ Vilma

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