After a great weekend with my best friend and her girlfriends down in Charleston, I am in definite need of some clean eating. This weekend was filled with alchohol, laying out, and dancing into the wee hours of the night. While it was a blast it was also quite exhausting! Yesterday, as I sat in the Charleston airport flipping through magazines, I found exactly what I was looking for: a 21 day clean eating and workout plan. This plan is in the Spring 2009 issue of Oxygen magazine. While I sometimes feel this magazine is geared too much towards the female body builder, which i’m not, it does have some great tips, articles, and information! After Melissa’s inspirational “Get Rippad” post late last week (fitnessnyc.wordpress.com) I was ready for a challenge. This plan admits that it’s pretty strict, especially the first week, but after the past few months of eating i’ve had I could use some rigidity. So, for your enjoyment, I have posted Week 1 of the plan below. Yesterday afternoon the fiance was amazing and went to Whole Foods for me and purchased everything while I was flying back. Then last night, we prepped our meals for the week together. He is doing the plan with me which makes it even better!!
Meal 1: 3/4 c oatmeal, not instant and 1 orange or banana
Meal 2: 1 apple
Meal 3: 1/2 c rice, 4 oz boneless, skinless chicken breast w/seasonings, 1 c summer squash chopped
Meal 4: 2 c celery, 1 tbsp natural almond butter
Meal 5: 6 oz fish grilled, 1 c zucchini, 1 c asparagus, 3 c salad
Meal 6: 1 c mixed berries
Plus 1 snack: 12 raw almonds, 1 medium size fruit, 1/2 c unsweetened applesauce w/ 1/3 c wheatabix, or 1 tbs almond butter
Week 1 TIP: Aim to increase your water intake to 1 oz per every pould of body weight which will help your body move along nutrients and rid the body of toxins while also processing fiber, etc.
In addition, my workout plan for Week 1 looks like this:
Monday: Oxygen’s sexy body plan: arms (tricep pressdown/biceps ez curl), legs (plie squats, walking lunges, dead lifts), abs (ball crunch, bicycle, advanced crunch w/ball), Physique 57 (6-7pm Spring Street location), 2 mile run home.
Tuesday: 5 mile run, abs, arms
Wednesday: 10 miler outside
Thursday: REST DAY
Friday: Physique 57 5-6pm at Spring Street Location
Saturday: NYRR Scotland 10k in Central Park, deep stretching
Sunday: Physique 57 1:45 at 57th Street Location
I know, personally, that the first few days of this plan will be the hardest for me, but hopefully you all can help me stay accountable!