Heartland Fitness Week: Workout and grocery list

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Trainer Terrance Sterling at Anytime Fitness in Cape Girardeau.

Terrance Sterling, Personal Trainer

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(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

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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