January 2015

My January plan is to incorporate high intensity interval training (HIIT) into my workouts as well as stick to an abs & yoga routine. I have incorporated these into my workouts in the past, but I haven't regularly scheduled them until now.


January workout plan

Monday - legs/butt + HIIT stairmaster (15-20 mins)

Tuesday - shoulders

Wednesday - back/biceps + HIIT treadmill (15-20 mins)

Thursday - chest / triceps + abs (Fitcore class)

Friday - rest day

Saturday - HIIT treadmill (15-20 mins), yoga class

Sunday - rest day

HIIT: 
- 30 seconds: high-intensity (sprinting/running, high elliptical or stairmaster level)
- 60 seconds: low-intensity exercise / rest
Repeat 10 times, followed by a final 30-second high-intensity blast. 

Meal plan 

Breakfast 

- sundried tomato cottage cheese muffins + cottage cheese

- thinkthin protein bar + latte

- greek yogurt + granola w/ walnuts 

- cornmeal pancakes with vanilla & pine nuts

Lunch / Snacks

- roti chicken or salmon rice plate

- argo tea chicken & brie sandwich + lentils

- hummus & pita chips, carrots w/ ranch, cottage cheese

- hard-boiled egg, peanut butter & wheat crackers, turkey pinwheel 

- rotisserie chicken sandwich with sriracha-mayo, grated carrots & lettuce
- black forest ham, swiss & arugula sandwich with dijon 

- peanut butter chocolate banana protein muffins

- leftovers!

Dinner 

- chicken noodle soup 

- creamy chicken & wild rice soup 

- red lentil soup w/ lemon, cilantro, spinach & brown rice

- shrimp scampi w/ orzo and green onion

- shrimp w/ grated zucchini and goat cheese 
- roast chicken & veggies w/ brown rice
- rotisserie chicken, hummus and wild rice
- chicken sausage w/ cous cous 
- chicken tacos with peppers, onion, salsa and cilantro

Desserts
- peanut butter chocolate banana protein muffins
- chocolate peanut butter protein shake
- peanut butter protein cookies

Can you tell I love peanut butter?!

<3
B