CALL NOTES
SICK :( Feel better soon!
Focus on resting, supplements/probiotics, and nutrition this week
Add 1 teaspoon of flax and 1 teaspoon of chia to your smoothies or oats (can omit avocado)
Soups for dinner
Order the following supplements from whole foods
Umcka Cold + Flu Homeopathic Supplement
chewable or liquid
PROBIOTIC: options below, not sure what your particular store will have
PROLON
Scroll down and order a single box using this link and you should receive a free 1 day reset
Use code PROLONHAL
PREV CALL NOTES
Work is going super well!!!!
early morning workouts were not bad - easier than later workouts (no time to think before starting haha)
has been eating greek yogurt after early workouts (+ baby carrots ;)
no cow bar around 10/11
lunch between 2-4pm
no time for snacking at work which is awesome!
this week we’re trying smoothies for breakfast
2 handfuls of greens
1 scoop sunwarrior
1/2 TBS nut butter
1 cupped handful of frozen berries
liquid stevia
big scoop of ice (or two)
unsweetened almond or coconut milk
lunch this week: hearty + healthy
roasted sweet potatoes (serving size = 1 cupped handful)
roasted cauliflower
sautéed spinach (light on the oil, try to only use spray)
option to add cherry tomatoes or sun-dried tomatoes
air fried chicken
Take note of how your meals are making you feel!
Review your nutrition guide
write down any questions you have for me
Workout Schedule this week:
Saturday: heavy lift
Sunday: cardio focus
Monday: 7-7 heavy lift
Tuesday: 7-7 treadmill + light strength
Wednesday: 11-7 Cyclebar
Thursday: 11-7 Stairs + Strength