CALL NOTES

• Starting work this week!!!

  • MWF Online Lectures

  • T+TH in person trainings until 4:30

• 100th cycle class TOMORROW!

• Strength is going well

  • 10-15lbs for upper body!!

  • 15-20lbs for lower body!!

• Once per week Cyclebar starting this upcoming week :)

• 3 Cardio Focused Days & 3 Strength Focused Days

• Lunches went well this week!!!

  • ordered salad today instead of grilled cheese :)

  • will do salad again + another bowl this upcoming week

  • send me what you’re thinking for the bowl

• Working on SNACKS this upcoming week

  • Siete chips and or veggies with guac or hummus

  • Dirt Kitchen Snacks

  • Berries and coconut or almond whipped cream

  • Oven baked strawberries??? YUM

  • Trail Mix

    • nuts

    • pumpkin seeds

    • dried edemame

    • a lil unsweetened coconut

    • lily’s chocolate chips (make sure to get the dairy free ones)

    • catalina crunch for some extra sweetness

  • Honey Mama’s for a late night treat —> small nibble!

• Stopped birth control!!!!

PREV 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