Intake 9 October

Breakfast:

2 cups green tea

30g bran

1 tsp cinnamon

1 tsp honey

Lunch:

1 small whole grain pita bread

20g avocado

20g salmon

15g hummus

1 large mug green tea

Post-run:

8g Horleys’ lemon&lime replace

Dinner:

2 small slices of homemade pizza

1 small scoop of low fat homemade vanilla ice-cream

exercise 9th October

Morning:

30 jumping jacks

5 pushups

25 high knees per leg

7 burpees

10 crunches

7 squats

5 pushups

10 crunches

5 pushups

7 squats

30 jumping jacks

1 minute wall sit

5 pushups

25 high knees per leg

                                        x3

20 minutes of stretching

Cardio:

1 hour run (30 minutes one way, 30 minutes back), (unknown distance).

30 minutes of stretching