Breakfast:
3 egg whites, broccoli, yellow squash, zucchini, onion.


Lunch:
pretzel sticks, MANGO (Safeway had a monster sale so we have been going crazy.) YUM and a protein shake (protein powder &water)

Snack: broccoli, tomato slices, carrots, strawberries

Dinner:
Chicken over spinach w/ a sugar free balsamic vinaigrette, quinoa w/ broccoli and yellow squash (pilaf) (LOVED THIS RACH!) Apple slices


Workout:
15 min. rotating stairs

Repeat 4 times:
(12) -one arm plank pull-up & twist (plank position holding onto bar above. Pull up, cross arm over body to opp. side. (do both sides)
(12) dumbbell shoulder press w/ 20lbs
(10) bicep curls -set on 60lb
(20) knees to elbows (on dip bar - resting on forearms, bring legs up, bending knees and rotating at the hips.)

Repeat 3 times:
(12) dumbbell bench press -20 lb dumbbells
(12) overhead tricep extension w/ (1) 20lb dumbbell
(20) sit ups on bench (on bench, kick legs out while you lean back (hands are behind you)