Nicole Pestill's Journal
Evolve Fitness Transformation Contest :: Exercise and Nutrition Journal :: Exercise and Nutrition Journal
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Nicole Pestill's Journal
At Home Workout # 1
Breakfast: 2 hard boiled eggs, 8 fl. oz. black coffee
Lunch: (all raw) 1 cup spinach, 1/2 cup red pepper, 1/2 cup cucumber, 1/3 cup carrots, 1/3 cup celery, 1/4 cup cherry tomato, 2tbsp raisins, 1tbsp balsamic vinaigrette
Snack: 1 banana
Dinner: 1/2 naan flatbread, 1/4 cup corn, 1 cup egg noodles, 1/2 cup kale salad
Breakfast: 2 hard boiled eggs, 8 fl. oz. black coffee
Lunch: (all raw) 1 cup spinach, 1/2 cup red pepper, 1/2 cup cucumber, 1/3 cup carrots, 1/3 cup celery, 1/4 cup cherry tomato, 2tbsp raisins, 1tbsp balsamic vinaigrette
Snack: 1 banana
Dinner: 1/2 naan flatbread, 1/4 cup corn, 1 cup egg noodles, 1/2 cup kale salad
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 1/3 cup oats, 1/2 tbsp maple syrup, 2 tbsp flax seed, 1/4 cup soy milk, 8 oz black coffee
Snack: 1 banana, 2 tbsp almond butter
Lunch: 14 baby carrots, 1/4 of a large red pepper, 1/3 of a cucumber, 2 celery stalks, 1 cup soy milk
Snack: 1 quinoa bar, 5oz black coffee
Dinner: 2 cups santa fe salad, 1 cup grilled asparagus
Snack: 1 gala apple baked w/sprinkle of cinnamon
Snack: 1 banana, 2 tbsp almond butter
Lunch: 14 baby carrots, 1/4 of a large red pepper, 1/3 of a cucumber, 2 celery stalks, 1 cup soy milk
Snack: 1 quinoa bar, 5oz black coffee
Dinner: 2 cups santa fe salad, 1 cup grilled asparagus
Snack: 1 gala apple baked w/sprinkle of cinnamon
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Pre-workout: 9oz black coffee
At Home Workout #2 (4 rounds)
Breakfast: 2 large eggs scrambled w/ 1 cup spinach
Snack: 1 quinoa bar, 14oz black coffee
Lunch: 1.5 cups veggie soup
Dinner: 2 salmon cakes, 12 cooked baby carrots, 1/2 cup kale salad, strawberry smoothies (4 large strawberries, 1/2 cup soy milk, 1/4 cup strawberry soy yogurt)
At Home Workout #2 (4 rounds)
Breakfast: 2 large eggs scrambled w/ 1 cup spinach
Snack: 1 quinoa bar, 14oz black coffee
Lunch: 1.5 cups veggie soup
Dinner: 2 salmon cakes, 12 cooked baby carrots, 1/2 cup kale salad, strawberry smoothies (4 large strawberries, 1/2 cup soy milk, 1/4 cup strawberry soy yogurt)
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Re: Nicole Pestill's Journal
(Thursday)
Breakfast: 1 banana, 1tbsp almond butter
Snack: 1 quinoa bar
Lunch: no lunch due to medical testing
Snack: 1 apple, 1 quinoa bar
Dinner: 1.5 cups vegetable soup
1hr Aerial Silks Class
Breakfast: 1 banana, 1tbsp almond butter
Snack: 1 quinoa bar
Lunch: no lunch due to medical testing
Snack: 1 apple, 1 quinoa bar
Dinner: 1.5 cups vegetable soup
1hr Aerial Silks Class
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 2 boiled eggs, 1 banana, 8oz black coffee
Snack: 1/2 cup soy yogurt
Lunch: no lunch due to convocation
Snack: 1 quinoa bar
Dinner: 1 cup Caesar salad (no bacon bits, very little cheese and dressing, no croutons), 1 cup spaghetti noodles w/tomato sauce and goat cheese
Snack: 1/2 cup soy yogurt
Lunch: no lunch due to convocation
Snack: 1 quinoa bar
Dinner: 1 cup Caesar salad (no bacon bits, very little cheese and dressing, no croutons), 1 cup spaghetti noodles w/tomato sauce and goat cheese
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 8oz black coffee
6km walk (approx. 60 mins)
Lunch: 2 hard boiled eggs, 125g vanilla soy yogurt, 15 plain rice crackers
5km run (<30min)
Post-race snack: 300ml Oasis NutriSolution Meal Replacement
Dinner: 1.5 cups spaghetti noodles w/sauce and goat cheese
Snack: 1/2 bag popcorn
6km walk (approx. 60 mins)
Lunch: 2 hard boiled eggs, 125g vanilla soy yogurt, 15 plain rice crackers
5km run (<30min)
Post-race snack: 300ml Oasis NutriSolution Meal Replacement
Dinner: 1.5 cups spaghetti noodles w/sauce and goat cheese
Snack: 1/2 bag popcorn
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 8oz coffee w/ 1/2tbsp maple syrup
Snack: 1 slice birthday cake (I know...I'm sorry!)
Lunch: 1 cup raw baby carrots, 1 cup raw cucumber w/peel, 1 cup raw broccoli, 4 tbsp. hummus
Snack: 1 cup cantaloupe
Dinner: 2 slices roasted veggie & goat cheese pizza (ok, today wasn't my best...I'll make up for it all week!)
Snack: 1 slice birthday cake (I know...I'm sorry!)
Lunch: 1 cup raw baby carrots, 1 cup raw cucumber w/peel, 1 cup raw broccoli, 4 tbsp. hummus
Snack: 1 cup cantaloupe
Dinner: 2 slices roasted veggie & goat cheese pizza (ok, today wasn't my best...I'll make up for it all week!)
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Pre-workout: 8oz black coffee
At Home Workout #3, 4min finisher and 5 minute ab circuit (plank, leg raises, crunches)
Breakfast: 2 whole eggs scrambled, 1 cup spinach sautéed, smoothie (1/2 cup soy milk 125g blueberry soy yogurt, 2 tbsp. almond butter)
Lunch: 3/4 cup oats (cooked), 1/4 cup soy milk, 2 tbsp. ground flaxseed, 8oz black coffee, 2tbsp maple syrup
Dinner: 6 veggie meatballs, 1/2 slice Havarti cheese, 1tbsp ketchup, 1 sesame bun, 3/4 cup wild greens and quinoa salad with avocado dressing, 1 corn on the cob
At Home Workout #3, 4min finisher and 5 minute ab circuit (plank, leg raises, crunches)
Breakfast: 2 whole eggs scrambled, 1 cup spinach sautéed, smoothie (1/2 cup soy milk 125g blueberry soy yogurt, 2 tbsp. almond butter)
Lunch: 3/4 cup oats (cooked), 1/4 cup soy milk, 2 tbsp. ground flaxseed, 8oz black coffee, 2tbsp maple syrup
Dinner: 6 veggie meatballs, 1/2 slice Havarti cheese, 1tbsp ketchup, 1 sesame bun, 3/4 cup wild greens and quinoa salad with avocado dressing, 1 corn on the cob
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 12oz coffee, 1tsp maple syrup, 1 cup cheerios, 1 cup soy milk, 2 tbsp. ground flaxseed
Snack: 1 plain rice cake, 1 tbsp. almond butter
Lunch: 2/3 cup quinoa, 1 cup mixed veggies, 1/4 cup tomato sauce, 4 veggie meatballs
Snack: 125g vanilla soy yogurt, 1 gala apple, 1 tbsp. almond butter
Dinner: 1/2 cup white tuna, 2tbsp radish, 2tbsp onion, 2tbsp carrot, 2tbsp celery, 1 romaine lettuce leaf, 1 whole wheat tortilla
Snack: 1 plain rice cake, 1 tbsp. almond butter
Lunch: 2/3 cup quinoa, 1 cup mixed veggies, 1/4 cup tomato sauce, 4 veggie meatballs
Snack: 125g vanilla soy yogurt, 1 gala apple, 1 tbsp. almond butter
Dinner: 1/2 cup white tuna, 2tbsp radish, 2tbsp onion, 2tbsp carrot, 2tbsp celery, 1 romaine lettuce leaf, 1 whole wheat tortilla
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 8oz coffee, 1tsp maple syrup, 1 cup cheerios, 1 cup soy milk, 2tbsp ground flaxseed, 125g strawberry soy yogurt
Snack: 1 s'mores quest bar
Lunch: 2 egg wraps (2 scrambled eggs, 2 whole wheat tortilla, 1.5 cup spinach, 2tbsp radish, 2tbsp onion, 1/4 cup red pepper, 1 lentil & quinoa patty)
Snack: 1 banana
Dinner: 1/3 cup cooked quinoa, 2/3 cup frozen mixed veggie, 6 slices cucumber
Snack: 1 s'mores quest bar
Lunch: 2 egg wraps (2 scrambled eggs, 2 whole wheat tortilla, 1.5 cup spinach, 2tbsp radish, 2tbsp onion, 1/4 cup red pepper, 1 lentil & quinoa patty)
Snack: 1 banana
Dinner: 1/3 cup cooked quinoa, 2/3 cup frozen mixed veggie, 6 slices cucumber
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Breakfast: 8oz black coffee, 1 banana, 2 hard boiled eggs
Lunch: red pepper slices, baby carrots, cucumber, broccoli, celery w/almond butter, soy yogurt
Snack: quest bar
Dinner: quinoa w/tomato sauce wrapped in 2 large lettuce leaves, 1 whole wheat tortilla, 1/2 cup grapes, 1 cup soy milk with 1/2 scoop protein powder
Lunch: red pepper slices, baby carrots, cucumber, broccoli, celery w/almond butter, soy yogurt
Snack: quest bar
Dinner: quinoa w/tomato sauce wrapped in 2 large lettuce leaves, 1 whole wheat tortilla, 1/2 cup grapes, 1 cup soy milk with 1/2 scoop protein powder
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Fri. May 22
Pre-Workout: 8oz black coffee
At Home Workout #4
Breakfast: 1 cup soy milk, 1 cup frozen blueberries, 1 scoop protein powder, 2tbsp ground flaxseed
Lunch: 2 eggs, 1 cup cucumber, 1 cup carrots, 1 whole wheat tortilla
Snack: Quest bar
Dinner: quinoa w/red peppers, spinach and corn
Snack: 1 banana
Pre-Workout: 8oz black coffee
At Home Workout #4
Breakfast: 1 cup soy milk, 1 cup frozen blueberries, 1 scoop protein powder, 2tbsp ground flaxseed
Lunch: 2 eggs, 1 cup cucumber, 1 cup carrots, 1 whole wheat tortilla
Snack: Quest bar
Dinner: quinoa w/red peppers, spinach and corn
Snack: 1 banana
nicolepestill- Posts : 18
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Re: Nicole Pestill's Journal
Sat May 23
Breakfast: 2 cups black coffee, French toast w/maple syrup
Lunch: egg sandwich - egg on English muffin with cheese
Dinner: 2 small slices pizza, handful cactus cut potatoes, 1 small slice ice cream cake
Breakfast: 2 cups black coffee, French toast w/maple syrup
Lunch: egg sandwich - egg on English muffin with cheese
Dinner: 2 small slices pizza, handful cactus cut potatoes, 1 small slice ice cream cake
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Sun May 24
Pre Workout: 8oz black coffee
At Home Workout #5
Post Workout: 1 cup water with 1 scoop protein powder
(fasting to make up for terrible calorie consumption yesterday)
Snack: 1 cup soy milk, 1/2 cup blueberries, 2tbsp flax seed, 1 scoop protein powder, 2 tbsp. almond butter
Dinner: spinach salad (spinach, carrots, cucumber, broccoli, raisins, celery, tomatoes, red pepper)
Pre Workout: 8oz black coffee
At Home Workout #5
Post Workout: 1 cup water with 1 scoop protein powder
(fasting to make up for terrible calorie consumption yesterday)
Snack: 1 cup soy milk, 1/2 cup blueberries, 2tbsp flax seed, 1 scoop protein powder, 2 tbsp. almond butter
Dinner: spinach salad (spinach, carrots, cucumber, broccoli, raisins, celery, tomatoes, red pepper)
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Mon May 25
Breakfast: 8oz coffee, 1tsp maple syrup
Lunch: 1 cup baby carrots, 2 hard boiled eggs, smoothie (1 cup soy milk, 1 cup frozen blueberries, 2 tbsp. almond butter, 2 scoops protein powder, 2 tbsp. flaxseed)
1hr walk (burned approx. 200 calories)
Dinner: veggie burger on cheese bun, seven grain salad
Breakfast: 8oz coffee, 1tsp maple syrup
Lunch: 1 cup baby carrots, 2 hard boiled eggs, smoothie (1 cup soy milk, 1 cup frozen blueberries, 2 tbsp. almond butter, 2 scoops protein powder, 2 tbsp. flaxseed)
1hr walk (burned approx. 200 calories)
Dinner: veggie burger on cheese bun, seven grain salad
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Tues May 26
Breakfast: 8oz coffee, 1tsp maple syrup, 2 rice cakes, 1tbsp almond butter, 1 tbsp. flaxseed
Lunch: tuna salad on whole wheat toast
Dinner: rotini pasta with sauce (1.25 cups spinach, 0.25 cups mixed frozen veggies, 0.25 tomato sauce), 1 veggie burger chopped
Breakfast: 8oz coffee, 1tsp maple syrup, 2 rice cakes, 1tbsp almond butter, 1 tbsp. flaxseed
Lunch: tuna salad on whole wheat toast
Dinner: rotini pasta with sauce (1.25 cups spinach, 0.25 cups mixed frozen veggies, 0.25 tomato sauce), 1 veggie burger chopped
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Wed May 27
Pre-Workout: 8oz coffee, 1 tsp maple syrup
At Home Workout #6
Breakfast: smoothies (soy milk, blueberries, protein powder)
Lunch: cucumber, carrots, broccoli, soy yogurt, rice cake w/almond butter and flaxseed
Dinner: veggie stirfry w/rice
1.5k walk, 5k run (burned 356 calories)
Pre-Workout: 8oz coffee, 1 tsp maple syrup
At Home Workout #6
Breakfast: smoothies (soy milk, blueberries, protein powder)
Lunch: cucumber, carrots, broccoli, soy yogurt, rice cake w/almond butter and flaxseed
Dinner: veggie stirfry w/rice
1.5k walk, 5k run (burned 356 calories)
nicolepestill- Posts : 18
Join date : 2015-05-11
Re: Nicole Pestill's Journal
Sun May 31
Breakfast: 8oz coffee, zucchini walnut muffin
Lunch: whole wheat tortilla, yves vegan "meat", cucumber
Dinner: pan fried fish, asparagus, mashed potato
Breakfast: 8oz coffee, zucchini walnut muffin
Lunch: whole wheat tortilla, yves vegan "meat", cucumber
Dinner: pan fried fish, asparagus, mashed potato
nicolepestill- Posts : 18
Join date : 2015-05-11
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Evolve Fitness Transformation Contest :: Exercise and Nutrition Journal :: Exercise and Nutrition Journal
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