GO HARDER!

I still haven't received any comments about the post so I am assuming that everything is going well and there are no questions. The past workouts have been more cardio based and training you guys to control breathing and strengthen your lungs. However, this week I would like to switch it up a little and add some lifting to the routine, such as they were in the beginning. I have found a site that gave a great workout and has even provided pictures to help people that aren't familiar with the lift. So I will post some of the pictures of the more obvious ones and also post the site so that you can go there if there is anything else you need to see. Remember you must make these small habits of working out and eating healthy your lifestyle in order to reach your goals, don't quit, keep trying even when things seem much more than you can bare! Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan


THURSDAY (optional)
Light Cardiovascular Exercise Such as Walking (Try for 30–45 Minutes at a Brisk Pace)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit twice.
Exercise	Repetitions	Rest	Sets
Squats	10-12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Traveling Lunge	10-12 each leg	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Step-Up	10-12 each leg	30 seconds	2
Triceps Pushdown	10-12	30 seconds	2
Leg Extension	10-12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10-12	30 seconds	2

SATURDAY
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*
Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12-15		1
Bent-Leg Knee Raise*	12-15		1
Oblique V-Up*	10 each side		1
Bridge*	1 or 2		1
Back Extensions*	12-15		1

http://www.freedieting.com/circuit_training.htm

DIET

Thursday

On rising
Lemon water

Breakfast
Mixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey.

Lunch
Three small falafel patties on one small wholemeal pita bread with ½ cup tabouleh salad and two tbsp hummus.

Snack
Herbal tea; four apricot halves.

Dinner
Stir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced.

Total water: two litres

Friday

On rising
Lemon water

Breakfast
Two slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk.

Lunch
10 small pieces sushi. Two plums.

Snack
Skim milk coffee.

Dinner
Grillled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette.

One cup mixed paw paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds.

Total water: two litres

Saturday

On rising
Lemon Water

Breakfast
Small can baked beans on two slices wholegrain toast. Cup of tea with skim milk.

Lunch
Smoked trout salad with ½ cup smoked trout, ½ cup bulgur, three slices avocado, five cherry tomatoes and horseradish cream made from two tbsp low-fat plain yoghurt and one tsp horseradish cream.

Snack
Skim milk coffee; 10 grapes.

Dinner
Small piece homemade lasagne (approx 7x10cm) served with a mixed green salad.

1 apple

Total water: two litres

Sunday

On rising
Lemon water

Breakfast
Untoasted muesli (½ cup) with skimmed milk and 10 strawberries. Cup of tea with skim milk.

Lunch
Three medium slices roast turkey with steamed green beans, medium corn cob, three small boiled potatoes and small serve of gravy and one tbsp cranberry sauce.

Snack
Skim milk latte; one small piece un-iced carrot cake.

Dinner
Scrambled eggs made with two eggs, one medium grilled tomato.

1 medium nectarine

Total water: two litres

http://womansday.ninemsn.com/health/diet/994270/weekly-diet-plan