This week, I was able to solidify a routine for working out and eating healthy. I began my week with meal prep Sunday evening, I made several salads (Greek, Caesar, quinoa, bean and taco), marinated chicken breast and prepped rice with vegetables for the week. I committed to making my smoothie every evening before going to sleep for the next day, therefore I would not feel rushed in the morning. In my smoothies, I would add protein powder, a banana, yogurt and frozen fruits to ensure I was being constant. I also ensured I was eating accurate food servings and amounts by using Canada’s food guide as a reference. (https://food-guide.canada.ca/en/). In relation to working out, I worked out Sunday, Wednesday and Saturday for an hour and a half on Wednesday and Saturday, but on Sunday I worked out for two hours. I focused my workouts on working out the back, legs, arms, chest, abs and butt. Although the list is long, I am trying to slow down my workouts and try and implement the proper techniques I learned rather than doing the exercise for the quantity over the quality. As the slower, you do the exercise the more you will feel the burn.

During this week, I remembered to take pictures of my workout, therefore you could see what machines I use as well as some of my smoothies. The first picture is a representation of my smoothie preparation that I make every evening, which I store in the fridge overnight. The second and third picture are images of my smoothies (blended and ready to drink). The fourth and fifth picture portrays the cardio machine after I have finished running, in the images you can see how long I run for and at what pace. Finally, the last two images are of myself. In one image I am using the leg press at 110 pounds (one of my favourite machines) and in the other image it is a mirror selfie of myself as I was doing free weights.