End of the Week: MOOsers Workout Day 4

MOOsers brought it today and have improved tremendously from Day 1.  I've got three videos for you.  But first here is the workout:

Four Minute Madness

1. Rows
Russian Twist

2. Split Squats
Push Press

3. Speed Rows
Snatches

4. Kettlebell Swings
High Knees

5. Step ups
Burpees












There have been some followers asking questions about how the food works with our program.  Well I'm going to give you a quick rundown.  The MOOsers are in the Metabolism Makeover Program and what we talk about a lot is supportive nutrition.  Supportive Nutrition is eating a lean protein and a fibrous carb every time you eat.  Using that rule you can create supportive meals. Some examples of lean proteins are: chicken breast, turkey breast, egg whites, fish, protein powder, extra lean beef, wild game, and seafood.

Examples of fibrous carbohydrates include: strawberries, blueberries, rasberries, blackberries, spinach, broccoli, cabbage, brussel sprouts, squash, asparagus, as well as many others.  Some foods are hybrids like beans and lentils which are lean proteins as well as fibrous carbohydrates.  So if we look at a sample meal plan it could look a little like this:

Meal 1:
1-3 servings lean protein (3 egg whites)
1-2 servings fibrous carbohydrate (1/2 cup green peppers, 1/2 cup onions)
1 ounce of cheese (optional)

Meal 2
lean protein (1/2 cup low fat cottage cheese)
1 serving fibrous carb (1/4 to 1/2 cup blueberries

Workout Meal
1/2 scoop protein powder with about 20-30 grams gatorade

Meal 3
1-2 servings lean protein (3 ounces chicken breast)
1-2 servings fibrous carb (1/2 cup tomatoes, 1-2 cups spinach)
1 serving fat (1 tablespoon vinagrette dressing)

Meal 4
1/2 scoop protein powder
1/4 cup rasberries or 1 tablespoon nuts

Meal 5

2 servings lean protein (3-6 ounces lean beef)
2 servings fibrous carb (1 cup broccoli)
1 serving fat (2 tablespoons parmesean cheese)

Hope that helps