When balancing a busy work schedule, sometimes it’s difficult to take care of your body and ensure it’s getting the nutrients it needs to function optimally, let alone get in shape in time for spring. There are ways to work out even when life gets hectic by following a simple, 3-day work out plan, and by fueling your body with foods low in calories and high in protein, like eggs.
An ideal workout will incorporate a different focus for the body every day – be it arms, legs, back, or cardio. It can also be split up by type of activity.
For the first day, consider activities that involve pushing away with your upper body including pushing with your chest, shoulders, and triceps – with the majority of the activity focussing on the chest, resting between sets. Some activities that work out these areas include push ups, chest presses, bench presses, or dumbbell presses.
For the second day focus on the legs, performing squats, deadlifts, lunges, quad extensions and hamstring curls. Always work the larger muscles first, with the most intense, hardest exercises to get them out of the way. On the third day, build muscle by pulling with your upper body, including sets of pull ups and chin ups, starting with wide-grip for a challenge then moving on to neutral grip.
To recover, ensure your body is getting adequate protein in order to repair your muscles quickly and in time for your next fitness session. A perfect option for a post workout breakfast includes a mushroom and onion omelette. In a small bowl with a fork, lightly beat together eggs, water and tarragon, seasoning with salt and pepper to taste. Then in a non-stick skillet, melt butter over medium-high heat, adding mushrooms and onions, cooking until tender for approximately 2 minutes – removing the vegetables to a plate when they’re ready.
Add your egg mixture to the skillet, and as it sets, use your spatula to gently push cooked portions of the egg to the centre, tilting and rotating the pan to let the uncooked parts flow underneath. Just before it sets completely, spread it evenly in pan. Spoon your vegetable filling over half the omelette then fold (uncovered side over filling) and serve.
If you’re opting to exercise later in the day and want something more filling but still healthy, this egg and couscous salad featured at Getcracking.ca/recipes/ will do just that. In a large saucepan, bring broth to a boil, then whisk eggs in a small bowl, pouring them into broth while stirring constantly. Cook and stir just until the eggs are just set, then remove the saucepan from the heat. At this point, stir in couscous, cover, and let stand for about 5 minutes, and fluff with a fork before turning to make the dressing.
In a small bowl or measuring cup, whisk together olive oil, red wine vinegar, lemon juice, dried basil, dried oregano, onion powder and garlic powder, pouring the herb dressing over the couscous. For extra protein, stir in some chic peas and add sweet pepper, carrots, onion and parsley for color.
Who says working out and eating well has to steal half your day? With these workouts and recipes in mind, you’re sure to start seeing an improvement in your figure while feeling more energized and ready to take your world by storm.