Deb and Chelsea do Fran.
Your choice yesterday was to do either Fran or Helen as another benchmark workout that we will repeat in six weeks to gauge how the Zone is affecting us all.
Workout: "Fran"
For time do:
21-15-9
Thruster (men use 95 pounds, ladies use 65 pounds)
Pull-ups
or
"Helen"
3 rounds for time of:
400 meter run
21 Kettle bell swings (men use 24kgs and ladies use 16kgs)
12 pull ups
My Meal Plan for Today:
Breakfast: 3 blocks
A scramble made of 1 whole egg, 2 egg whites, 38 grams of smoked salmon, and 1/2 chopped tomato
Fruit salad made of 1/4 apple, 1/3 banana, 1/4 orange and 3/4 cup strawberries with 3 tsp toasted, slivered almonds on top
Lunch: 3 blocks
Tuna sandwich made of 3 oz of canned tuna (the kind packed in water), 1/4 of a chopped apple, 1/2 cup of chopped celery, 3 tsp light mayo, spicy mustard (use as much as you want because it has no carbs, protein or fats!) and salt and pepper on 1 piece of toasted wheat bread
1/4 cup of sliced strawberries on the side
Snack: 2 blocks
1 apple thinly sliced with 2 oz of cheese melted over the apples
2 macadamia nuts (woo-hoo, 2 whole mac nut!)
Dinner: 3 blocks
4 1/2 oz of fresh white fish, seasoned with salt, pepper, and lightly with lemon (a whole lemon should actually be counted as one block)
1 cup of steamed asparagus spears
1 large artichoke (make dip by mixing 3 tsp of lite mayo and balsamic vinegar)
1 cup of steamed cauliflower with balsamic vinegar drizzled on top
For dessert, eat 3/4 cup of frozen blueberries
Snack: 1 block
1 zone muffins from yesterday
