Lower Body Workouts with Kathy Smith and Melanie Douglass

Grocery List

Here's a list I got from a blog, supposed to be Jillian Michael's Recommendations

Condiments and Spices:

Balsalmic Vinegar (with under 3 grams of sugar)
Carb Option Barbecue sauce/ketchup/tomatoes pasta sauce (optional)
Eggs
Extra-Virgin Olive oil
Fat-free or Light Mayo
French’s Honey Mustard
Ground Cinnamon
Cooking spray
Stevia

Dairy:
Skim milk
Fat-free or Low fat cottage cheese
Low-fat sour cream (optional)
Any reduced fat cheese (spread, feta, American, etc…)

Fruits and Veggies:
Apples
Asparagus
Broccoli
Cauliflower
Celery
Cucumbers
Eggplant
Garlic
Green Beans
Lettuce (except Iceberg = no nutritient’s)
Onions
Oranges
Peaches
Pears
Peppers (bell, red, yellow)
Plums
Strawberries
Spaghetti squash
Spinach
Tomatoes (all types)
Zucchini

Grains, nuts and Legumes:

All-Bran low sodium cereal
Almonds, walnuts, cashews, pistachios, peanuts, raw (not roasted or salted)
Black Beans (Fat-free, low sodium)
Healthy Valley 8 Grain low-sodium cereal
Hummus
Kashi Go-Lean Cereal
La Tortilla Factory, small size (50 calories per tortilla)
Low-sodium Organic Peanut Butter, fresh ground or natural
Quakers Weight Control Oatmeal
Whole-grain bread

Meat:

Deli Meats: Low-sodium ham, turkey, roast beef (nitrate free)
Extra Lean ground Turkey (Jenny-o is my favorite)
Low-sodium canned tuna
Wild-Alaskan Salmon Fillets
Shrimp
Skinless chicken breast
Tilapia fillets
Tuna steaks
Turkey and chicken breakfast sausages
Turkey bacon (nitrate free)
Buffalo or any wild game lean cuts

Snack:
Popcorn (air popped, no added salt or oil/ 100 cal pacs if you must for quickness)

Metabolism Boosting

Spicy foods
Exercise
Eat Every 3 hours (No more than 400 calories)
Eat Protein at every meal

To perform optimally
Omega 3 fats
Calcium
Vitamin D
B vitamins
Water

Beginning Running Tips

Studio 5 workouts

2 for 1 Workout


Leg Toning


Arm Toning


Strength Training that Works


Exercise for Energy


Field Exercises


The Five Day Challenge


Trim the Waistline


No Gym Workout