Wenesday Meals and Workout

Meal 1 : 8.45 am
1 fresh lemon pressed with warm water
15 mn after :
2 slices gluten free bread
1 tbspn almonds
1 tspn raw organic butter

Meal 2 : 12.30 pm
140 g fish "en papillote" + 1/2 tspn olive oil
3/4 cup green beans
1/3 cup broccoli
3/4 small frozen mango

High Intensity Workout : 3 pm
 
Meal 3 : 4.40 pm - After workout
 1/2 cup plain yogurt
1 tbspn almonds
2 tbspn flax ground seeds
1 scoop isolate protein
1/2 medium apple
1/2 lemon poppy muffin (Georgie's recipe)

Meal 4 : 10.45 pm
1 cup carrot
1 tbspn capers
1/2 tspn olive oil
1 tbspn rice vinegar
1 tbspn red onions
1 cup celery sticks
1 scoop isolate protein
2 tbspn flax ground seeds
1/2 cup plain yogurt
1 tbspn organic chunky peanut butter.

Workout : Spartan Workout : 3 pm

2 mn High Knee run in place
2 mn burpees (i did jump squat instead)
2 mn high Knee run in place
2 mn jump rope( I did jump alternative feet on 20 cm high instead)

This has been done Twice

Interval Body Weight class :

10 mn total body warm up
- Shoulders,
- assisted lunges back (10 per side)
- assisted hips abduction (15 per side)
- shelc
- Lateral lunges (10 per side)
- Assisted squat 10

Alternating step back lunges 20 reps
Drop jump squat  15 reps
Plank for 30 "
Lunges with rotation (15 per side)
Burpees 10
Push up (on feet or on knee)
Plank for 30 "
Jump squat 15
Russian Twist 15 per side

Repeat 2 times more + STretch

It was a good day, under snow, funny for March 13th !!!!
I spent the 1/2 of the afternoon in the garden with Paco and Pavel by building 2 wonderful "snowman"........

Physio, went well. I did some great progress, and I can see the progress throughout the day at home. Each day I discover that I 'm able to do a little bit more. That's very encouraging !