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:


  • 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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