I didn't intend leaving posting quite this long but once again life kind of took over. I had really hoped for a nice relaxing summer after a really stressful year completing my access to HE course (which really threw a spanner in the blogging works), but my mother persuaded me to take on a few home improvement projects...
That aside, and summer almost a very distant memory I decided it was time to get my arse in gear ready for the start of my degree. It is time for my third W30.
I'm on day 9, and actually feeling pretty good. No awful cravings but I think that may be down to the massive Bank Holiday binge; so much food. I've decided that although it's really boring, it's easier to stick with a 7 day plan. Helps with shopping lists and knowing when I need to prep certain food items. It's not set in stone as the majority of the time I will switch dinners around to prioritise their use by dates.
I wanted to write my plan up, and thought it's a great opportunity to dust off the blogging cobwebs, so here it is:
Day one
Breakfast - 2 x fried eggs, avocado, tomato
Lunch - Tuna mayo (W30 recipe), jacket potato and salad
Dinner - Chicken breast, sweet potato mash, asparagus and a homemade sauce using passata, garlic, courgette, yellow and green peppers.
Day two
Breakfast - Chia pudding with mango and lime puree
Lunch - 2 x fried eggs, avocado, tomato
Dinner - Roast chicken with loads of roasties and vegetables
Day three
Breakfast - 2 x fried eggs, avocado, tomato, nectarine
Lunch - Leftover chicken with mayo in jacket potato, served with salad
Dinner - Turkey burgers with ratatouille. Homemade W30 compliant recipes for both.
Day four
Breakfast - Chia pudding with mango puree
Lunch - Leftover turkey burgers and spinach salad
Pre workout snack - 2 x boiled eggs and ratatouille
Dinner - Courgetti with homemade beef ragu
Day five
Breakfast - 2 x fried eggs, avocado, tomato and watermelon
Lunch - Leftover ragu in sweet potato jacket with courgetti
Dinner - Seabass and vegetables (yet more ratatouille as it was never ending)
Day six
Breakfast - 2 x fried eggs, tomato, avocado
Lunch - Tuna (was meant to be chicken) mayo sweet potato jacket with homemade coleslaw
Dinner - Tuna steak and vegetables
Day seven
Breakfast - 2 x fried eggs, avocado, tomato
Lunch - Jacket potato with tuna mayo and salad
Dinner - Steak, roast potatoes, mixed leaves and homemade mayo
*I have given in to fruit most evenings as I get really hungry before bed. I also drink a minimum 2 litres of water but also a lot of black coffee, the occasional cup of green tea too.
As well as keeping to a 7 day meal plan, I've decided I need to do the same for my exercise to best fit around my timetable I'm still teaching fitness classes but these sessions are in addition for me to focus on improving my weak areas:
Monday: HIIT session (with exercises I hate)
Tuesday: Partner/Group WOD - Weights
Wednesday: Rest day
Thursday: HIIT session
Friday: Crossfit session or home workout - Weights
Saturday: Engine WOD or cardio/active recovery
Sunday: Occasional swimming lesson (7 booked before the year is out)!
I still want to improve my gymnastics movements but can't commit to getting to the box every Thursday, however if my lectures change or I have weeks off, I'll switch out my Friday session for this.
The majority of my meals are posted on my Instagram account, still_hangry but I'll aim to update the blog again around day 20.
My biggest tip is to embrace the routine, on my second W30 I wasn't overly strict, certain food groups were allowed to stay. I ended up eating a much less varied diet than I have this time. Planning as always is key, and having a few fail safe back-ups to hand. Try out new things and bring back recipes you used to love (sometimes little tweaks are needed). As I type, I've got stock bubbling in the slow cooker, getting a batch of soups made in time for the start of term :-D
