2012 Olympic Training- Athletic Fitness Plan: Exercise Plan and diet regime!
- Athlete Weekend Plan
Are you getting excited with the upcoming Olympic Games taking place in London in few weeks? I am so super excited! I love the Olympics and everything that represents a combination of athleticism, history and great sports! That is why I wanted to write a blog and prepare a great Athletic Exercise plan for you!
Ever wondered how an athlete trains? I remember my years of being an athlete and the incredible excitement of feeling the competition, having butterflies before I started playing. However we tend to forget about the incredible discipline that every athlete has when it comes to training for maximum performance
In essence you need to make an internal commitment on your goals: Physical and mental. In order to achieve those goals it is extremely important that you dedicate time and have a structured plan that will will you get better physically and mentally
I wanted to share with you an exercise plan and a diet regimen that you would need to do throughout the weekend if possible.
Do all these exercises 2-4 times for optimal benefits (2 beginners-4 Advanced)
Note* If you have any problems with joints please note to not do them faster but slow and always really controlled.
Diet: Try this exercise menu this coming weekend or at least three days in a row, keep the portions small
Meal 1: 2 egg whites with a whole wheat toast and a piece of fruit. Cup of coffee or tea
Snack: 1 non fat greek yogurt
Lunch: Option 1 –Salmon with spinach: Salmon contains Omega 3 fatty acids essential for brain functions including cognitive
or option 2 Lean Beef with asparagus
-Rich in Vitamin B12, Iron and zinc which helps healthy neural tissue
Snack: 2 slices of turkey with one sliced tomato and half chicken breast-add some low fat salsa
Dinner: : STRAWBERRY YOGURT PARFAIT
Greek Parfait yogurt
STRAWBERRY YOGURT PARFAIT
Blend 7oz of plain low fat yogurt* with 1/8 teaspoon of vanilla extract and 1/8 teaspoon of butter flavor extract. Stir in a ¼ cup of chopped strawberries, chill and serve.
Simple, easy and delicious.
*My personal favorite plain yogurt is FAGE total yogurt it is high in protein, low in carbohydrate and above the rest in taste.
Above recipe using the FAGE yogurt delivers:
Total calories 142 Total carbohydrate 11grams Total protein 17.2 grams Total fat 4grams
Late night snack: You choose maximum 100 calories
Drink 6-8 glasses of water
