Heartland Fitness Week: Workout and grocery list - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Heartland Fitness Week: Workout and grocery list

Trainer Terrance Sterling at Anytime Fitness in Cape Girardeau. Trainer Terrance Sterling at Anytime Fitness in Cape Girardeau.
Terrance Sterling, Personal Trainer Terrance Sterling, Personal Trainer
(KFVS) -

There are many reasons why some of us struggle to get in shape and stay healthy. 

But whatever your obstacles may be, here is a workout plan and grocery list that can help you get in shape and live a healthy lifestyle even with a busy schedule. 

An effective workout you can try is the 'Beginner Full body Blitz! Week' workout:

On Monday and Friday:

Warm up with a 7 minute walk. 

Segment 1: (exercises 1-6 done with no rest in between)

1. machine chest press x 12 reps
2. bodyweight squats x 20 reps
3. barbell shoulder press x 12 reps
4. machine leg press x 20 reps
5. close grip pull down x 12 reps
6. dumbbell stiff leg dead lift x 12 reps

Take a two minute rest and repeat steps 1-6 one more time. 

Segment 2: Slow and steady cardio

1. Perform 20 minutes of cardio on any piece of equipment you choose, while maintaining 120-130 bpm.

On Wednesday

Slow and steady cardio: 

1. 20 minute incline walk maintaining a heart rate of 120-130 bpm
2. 15 minute bike maintaining heart rate of 120-130 bpm
3. 20 minute incline walk maintaining heart rate of 120-130 bpm


When shopping for groceries, take this list with you to fill your cart with healthy foods:

Proteins

  • chicken: fresh or frozen boneless chicken breast or tenderloin, ground white meat chicken
  • seafood: tuna, salmon, cod, tilapia, snapper, mahi mahi, scallops, shrimp, crab meat, sea bass
  • turkey: turkey breast (90% lean or leaner)
  • beef: ground beef (90% lean or leaner), filet, sirloin steak, round and flank
  • dairy: skim milk, string cheese, plain nonfat Greek yogurt, low carb yogurt, low fat cottage cheese, eggs, egg whites
  • protein powder: Ultimate Muscle Protein, Monster Mass
Non-starchy vegetables
  • artichoke
  • asparagus
  • bamboo shoots or water chestnuts
  • cabbage
  • carrots
  • cauliflower
  • celery
  • cucumbers
  • green beans
  • lettuce
  • mushrooms
  • onions, scallions, shallots
  • peppers
  • spinach 
  • sprouts
  • squash and zucchini
  • tomatoes
Fruits
  • apples
  • apricots
  • bananas
  • blueberries
  • cherries
  • cantaloupe
  • cranberries
  • fresh peaches
  • goji berries
  • grapes
  • grapefruit
  • plums and prunes
  • pineapple
  • raspberries
  • strawberries
  • kiwi
  • mangos
  • oranges
  • papaya
  • pears

Complex carbs

  • beans
  • brown rice
  • buckwheat
  • barley
  • edamame
  • Ezekiel bread
  • millet
  • oat bran
  • oatmeal or steel cut oats
  • sweet potatoes or yams
  • quinoa
Fat
  • avocado
  • almonds
  • cashews
  • almond or cashew butter
  • flaxseed and/or flax oil
  • extra virgin olive oil
  • oil and vinegar dressing
  • peanut butter
  • safflower oil
  • sunflower and pumpkin seeds
  • walnuts
Copyright 2013 KFVS. All rights reserved.

  • SPONSORED BY SOUTHEAST HEALTHHealthMore>>

  • Health Minute: Tobacco, alcohol are biggest health burdens

    Health Minute: Tobacco, alcohol are biggest health burdens

    Wednesday, May 23 2018 10:21 AM EDT2018-05-23 14:21:27 GMT
    Wednesday, May 23 2018 12:57 PM EDT2018-05-23 16:57:39 GMT
    Researchers found that people lost 255.9 million collective years smoking tobacco and drinking alcohol. (Source: CNN)Researchers found that people lost 255.9 million collective years smoking tobacco and drinking alcohol. (Source: CNN)

    Researchers found that people lost 255.9 million collective years smoking tobacco and drinking alcohol.

    Researchers found that people lost 255.9 million collective years smoking tobacco and drinking alcohol.

  • Study: Egg a day may reduce heart disease risk

    Study: Egg a day may reduce heart disease risk

    Tuesday, May 22 2018 12:05 PM EDT2018-05-22 16:05:43 GMT
    Tuesday, May 22 2018 12:10 PM EDT2018-05-22 16:10:33 GMT
    Researchers say this new information could be good news for eggs which have gotten a bad reputation due to cholesterol concerns. (Source: CNN)Researchers say this new information could be good news for eggs which have gotten a bad reputation due to cholesterol concerns. (Source: CNN)

    Researchers say this new information could be good news for eggs which have gotten a bad reputation due to cholesterol concerns. 

    Researchers say this new information could be good news for eggs which have gotten a bad reputation due to cholesterol concerns. 

  • Can’t afford your diabetes care?

    Can’t afford your diabetes care?

    Thursday, May 17 2018 8:46 PM EDT2018-05-18 00:46:08 GMT
    More than 100 million Americans live with diabetes or pre-diabetes according to the CDC, and some can’t afford the testing supplies(Source: Pixabay.com)More than 100 million Americans live with diabetes or pre-diabetes according to the CDC, and some can’t afford the testing supplies(Source: Pixabay.com)
    (Source: Pixabay.com)(Source: Pixabay.com)

    More than 100 million Americans live with diabetes or pre-diabetes according to the CDC, and some can’t afford the testing supplies and medication they need to live healthy lives. 

    More than 100 million Americans live with diabetes or pre-diabetes according to the CDC, and some can’t afford the testing supplies and medication they need to live healthy lives. 

Powered by Frankly