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

Heartland Fitness Week: Workout and grocery list

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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:


  • 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
  • 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
  • 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
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