DAY TWELVE


MEAL PLAN.

BREAKFAST

Eggs with peppers. Scramble with a little olive oil, red and green bell peppers, onions, black pepper. Serve with whole-wheat toast.

LUNCH.

Chicken salad - toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbs almonds, 1 tbs light mayonnaise, and 1 tbs plain, unsweetened Greek yogurt. Serve over lettuce. 

DINNER.

Serve 4 ounces flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tbs grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli 

SNACKS.

One apple and banana 

EXERCISE.

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.