Breakfast:
3 egg whites w/ red onion, zucchini, yellow squash, broccoli, cherry tomatoes, halved. Whole wheat sourdough toast w/ jelly.


Lunch:
Protein Shake- Water, 1 banana, frozen strawberries, 1 mango, protein powder. MMMMM! :)

Dinner:
Turkey burger w/ sliced tomatoes on spinach, ketchup, mustard on wheat bread. Grilled vegetable skewers (zucchini, yellow squash, red onion, cherry tomatoes, red pepper) Grilled nectarine, blackberries.


Workout:
Repeat 3 times:
-(20) front squats -no weight
-(15) push-ups
-(15) pull-ups
-(15) supine pull ups (basically an upside-down push-up position, pull yourself to the bar)
-(15) dumbbell shoulder press w/ 15's
-(20) hamstring curls w/ exercise ball

Repeat 3 times:
-(30) lay on your back, legs up at a 90 deg, feet flexed. Alternate heels to the ground. One hand behind small of back, the other on your tummy.
-30 seconds -hold the superman/sky-diver pose. (On belly, lift up legs and arms as high as you can)
-Cobra pose -15 seconds

(25) crunches w/ feet on ball, (26) bicycle legs while move exercise ball side to side, (25) reverse sit up

-3 sets of (15) standing calf raises.

Met w/ a personal trainer today - got my 'stats'. Said my body fat is 12.5%.... hmmm. Still not sure I believe that number...but he DID say there could be room for error -so it could be as high as 16%. I am pleasantly surprised and it gave me a motivational boost! Then he was able to tell me how much body mass I have & what my fat weighs... Pretty cool.