Lesson 1.2: Week 1 Eating and Exercise Plan
Eating and Exercise Plan
This is your eating and exercise plan for week 1.
Shopping List
Day 1
EATING
 |
Breakfast
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk 10 minutes ( 50% of Maximum Heart Rate (MaxHR)) |
| Intermediate: | Jog 15 minutes medium intensity (60% – 70% of MaxHR) |
| Advanced: | Jog 20 minutes medium intensity (>80% of MaxHR). |
| ** please do stretches from lesson 1.1 as per video before starting** | |
Day 2
EATING
 |
Breakfast
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk 10 minutes ( 50% of MaxHR) |
| Intermediate: | Jog/Exercise Machine/bike or swim 15 minutes medium intensity (60% – 70% of MaxHR) |
| Advanced: | Jog/Exercise Machine bike or swim 20 minutes medium intensity (>80% of MaxHR). |
| ** please do stretches as per video before starting** | |
Day 3
EXERCISE
| Beginner: | Walk 10 minutes ( 50% of MaxHR) |
| Intermediate: | Jog/Exercise machine/bike or swim 15 minutes medium intensity (60% – 70% of MaxHR). Please choose a different activity to Day 2 |
| Advanced: | Jog/Exercise machine/bike or swim 20 minutes medium to high intensity (>80% of MaxHR). Please choose a different activity to Day 2 |
| ** please do stretches as per video before starting** | |
Day 4
EATING
 |
Breakfast
2 fried eggs
|
 |
Lunch
2 pieces of Rye bread with home-made hommus (breakfast from day 3), and chicken from yesterday’s lunch and 1 cup of leafy salad (for ease buy a pre-packaged bag from the supermarket)
|
 |
Dinner
|
EXERCISE
| Rest Day. Go for a gentle mindful walk along the beach or in the Park weather permitting |
Day 5
EATING
 |
Breakfast
|
 |
Lunch
1 cup leafy green salad, with cucumber and tomatoes (olive oil and lemon) with 2-3 slices smoked salmon or canned tuna. (you may need smoked salmon for breakfast on day 6)
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk/jog or exercise machine 15 minutes (50% of MaxHR) |
| Intermediate: | Jog/Exercise machine/bike or swim 20 minutes medium intensity (60% – 70% of MaxHR) |
| Advanced: | Jog/Exercise machine/bike or swim 25 minutes medium to high intensity. (>80% of MaxHR). |
| ** please do stretches as per video before starting** | |
Day 6
EATING
 |
Breakfast
Fried eggs with Smoked Salmon on salad of lettuce and tomatoes. (alternative cooked asparagus and capsicum)
|
 |
Lunch
2 pieces of Rye bread with home-made hommos (breakfast from day 3) and 1 cup of leafy salad (for ease buy a pre-packaged bag from the supermarket)
|
 |
Dinner
|
EXERCISE
| Beginner: | Walk/jog or exercise machine 15 minutes (50% of MaxHR) |
| Intermediate: | Jog/Exercise machine/bike or swim 20 minutes medium to high intensity (60% – 70% of MaxHR). Please choose a different activity to Day 5 |
| Advanced: | Jog/Exercise machine/bike or swim 30 minutes medium to high intensity (>80% of MaxHR). Please choose a different activity to Day 5. |
| ** please do stretches as per video before starting** | |
Day 7
EATING
 |
Breakfast
|
 |
Lunch
|
 |
Dinner
|
EXERCISE
| Rest Day. Go for a gentle mindful walk along the beach or in the park weather permitting |
Snack List
You may choose ONE snack from this list EITHER for morning tea or afternoon tea
| boiled egg |
| shaved ham |
| 1/2 avocado |
| 1 small can of tuna |
| 2-3 pieces of roasted chicken |
| small tub Greek yogurt |