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WorkOutLog ~ DayOne ~ DayTwo ~ DayThree ~ YogaForTheBack newsletter

 7140 E Washington St. Indianapolis, IN 46219
 Phone: 317-357-4653 (GOLD) 


 5am to 10pm Mon.-Thu.
 5am to 9pm Fri.
 7am to 6pm Sat. and Sun.


 M & W, 7 - 8a
 M & W, 11:45 - 12:45p
 F, 6:30 - 7:30p

Boot Camp:

 M & W, 6:30p
 Sat, 10a

starting body fat = 28.9% at 236 lbs

 10 - 16 = excellent
 17 - 24 = fair
 24 - 28 = average

 exercycle set 10, 80rpm, target 132 bpm

Trainer Tony

 5 minute incline tread walk
 4 stretches on the wall:
   quads (pull foot to butt),
   foot x the knee and pull up
   balls (foot) to the wall
   step back from wall (Achilles)
 5 minute treadmill incline walk
 arms outstretched, little circles, repeat w/big circles
 squat with ball
 step with ball and military press
 recommends 60 minute workouts 3x weekly

Eat 6 meals per day (every 2 to 3 hours)

1) If you wake up at 8 a.m., plan your first meal at this time. Breakfast could be eggs and whole-wheat toast; a whole-grain cereal and skim milk; or fruit, yogurt and toast. If you donít have enough time in the morning to make breakfast, a protein shake with fruit is a quick and easy way to start off your busy day.

2) At 10 a.m., schedule another small meal, say a protein drink.

3) For lunch, have a well-balanced meal of protein, fruits and a vegetable, such as a turkey sandwich with veggies and an apple.

4) After your first three small meals, you can spread out the remaining three depending on when your body feels hungry. Letís say that by noon you have already eaten three small meals, including the protein drink.

5) Have your fourth meal, around 5:30 p.m. or 6 p.m. After dinner, you will have two other small meals that you can consume. Make sure that these meals are low in carbs and high in protein. A bowl of raw vegetables with hummus, for instance, makes for a great fifth meal. Or keep a cooked chicken or turkey breast in your fridge for easy access to protein.

6) For your last meal, a protein shake with some fruit will fill you up and keep your body full of fat-burning fuel.

 10:30 breakfast taco. yogurt
 12:30 Fruit salad w/yogurt
 14:30 Steamed edamame
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Page last modified on January 20, 2011, at 09:51 AM EST