CALL NOTES
Jenna’s been working her butt off at cyclebar and the gym!!!
Keep doing what you’re doing, but this week cycle 1x per day and hit the gym after
Make sure you are staying hydrated!
Work starts the 16th… this week we will practice meal prepping lunches, which is your ~weak spot when it comes to daily eating
MEAL PREPPING = this week’s focus
MEAL ONE: GREEK SALAD
spring mix + romaine*
peppers, cucumbers, tomatoes*
1-2TBS chickpeas
4-5 olives, sliced (in water based brine)
air fried organic smart chicken
season with lemon juice, garlic salt, zatar / green goddess seasoning from TJs
spray with olive oil spray
air fry at 375 for 16-18 minutes
lemon / balsamic dressing
fresh lemon juice
balsamic vinegar
small drizzle of balsamic glaze
garlic salt
MEAL TWO: MEDITERRANEAN BOWL
1/2 cup couscous
2 handfuls sauteed kale
olive oil spray
fresh lemon
garlic salt
a little balsamic vinegar and/or glaze
sauté on medium heat (use lid to help steam)
1/4 or 1/3 of an avocado, sliced
sautéed zucchini and peppers
garlic salt + olive oil spray
air fried shrimp
garlic salt + whatever seasoning you’d like
air fry at 400 degrees for 5-6 minutes
PREV CALL NOTES
Discussed how the holidays went!
as you progress on this journey and start seeing results, it will become easier and easier to make healthy choices consistently
BIG PLANS for the next two weeks!! Cyclebar daily AND strength at the gym
will hit a 9:30am cycle class daily and head straight to the gym
will do about 30 minutes of strength at gym
sauna - every other day
start with 25-30 mins at 140 degrees
add 5 minutes each session working up to 40 minutes total
on sauna off days, take extra time to stretch
hydration is going to be KEY the next few weeks with this uptick in activity
try gatorade fits and true lemon drink packets
finish full hydro flask by end of workout and take plastic water bottle with go hydrate into sauna
Complete the two New Year mindset exercises!