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In the microwave, cook 1/2 cup quick cooking oats with semi skimmed milk or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.
Make a quesadilla by spreading 1/4 cup fat free re-fried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with 1/2 cup low-fat cottage cheese and cucumber spears.
Serve 3 ounces of grilled flank steak with 1 baked sweet potato with 1 tsp butter; broccoli and carrots.
2 satsumas and a pot of non fat greek yogurt
This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.
Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.
Cardio: Star Jumps (Jumping jacks) for 30 seconds.
Recovery: March (1 minute).
Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.
Keep knees in line with ankles as you squat. Return to standing.
Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.
Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.
Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.
Do circuit three times, then cool down and stretch.