Drop-in class
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

The Zone, Day 2

By jerry Comments

The Zone, Day 2

Simplifying your food routine can help you make better daily choices. I’ll eat similar breakfasts and snacks daily. Lunch and dinner is always based around a protein source, next bring in veggies, finally sprinkle in some starchy carbs or enjoy some fruit. You can really crush your goals Monday through Friday with a solid routine.

Making better food choices can be also as simple as saying NO to a certain habit or food in your current routine. Could be that mid-morning or late night snack. Could be a specific food, or trouble meal (always eating out for lunch, or alway grabbing something quick that is high sugar for breakfast). One thing.

Summary of day 2:

16blocks carb, 17blocks protein, 15blocks fat

Energy was really solid considering little sleep and busy day. I’ll need to bump the blocks to a solid 17-18 to keep this consistent through December though.

Breakfast

Woke up a little hungrier today but felt great energy-wise. I fell short on 1 block of carbs and 2 blocks fat. I always get my protein as I LOVE IT!!!

3 eggs (3P)

10 oz kitchen basics chicken stock (1p)

Handful spinach

1/3 cup potato (1C)

1 cup (5-6 strawberries) 1C

4oz pure cranberry juice 1C

Olive oil (2b)

Total:

3 blocks carb, 4 blocks protein, 2 blocks fat

Snack (same as yesterday)

Post workout at CFOT, something quick and easy b4 I coached lunch bunch.

1 egg (1 block protein)

10 oz chicken stock (1 block protein)

2 cutie mandarin oranges (3 blocks carbs)

Total: 3 blocks carbs, 2 blocks protein

Lunch: leftover Ribeye, YUM!!!

6oz Ribeye (4 blocks protein and fat)

6 tbsp white rice (2 blocks carbs)

3oz natural applesauce (1 block)

4oz pure cranberry juice (1 block)

Total: 4C, 4P, 4F

Snack:

Deli meat roll up

2 slices applegate Turkey (1 block)

2 tbsp teddy’s peanut butter (1b carb, 1b protein, 4b fat)

Total:

1b carb, 2b protein, 4b fat

Dinner

5oz chix thighs (5b protein)

1Cup green beans (1b carb)

Butternut squash 1.5b carb)

1 bourbon nightcap (2b carb)

Total: 5b carb, 5b protein

The whole day:

3 blocks carb, 4 blocks protein, 2 blocks fat

3 blocks carbs, 2 blocks protein

4C, 4P, 4f

1b carb, 2b protein, 4b fat

5b carb, 5b protein

Total: 16blocks carb, 17blocks protein, 15blocks fat

Comments

comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314