Focus Fitness
Good food list
Focus Fitness, Good Food, Meal and Fitness Plan
Carbohydrates (main source of your bodies fuel / energy)
30g cereal or Muesli or Oats or Weetabix (natural no sugar added)
Oat cakes or Ryvita (low cal, low GI snacks)
Sweet Potato
Potato
Wholegrain Bread
Basmati/Long Grain Rice
Pasta
Fibrous Carbohydrates (secondary source of fuel / energy but vital for healthy digestive system)
Swede
Beetroot
Onions
Tomatoes
Radishes
Spinach
Broccoli
Cauliflower
Carrots
Peppers
Celery
Cabbage
Lettuce
Cucumber
Mushrooms
Squash
Green beans
Brussel sprouts
Protein (your bodies building blocks – builds muscle tissue)
White meats (Chicken/Turkey)
Lean Red Meat
Fish (Tuna/Mackerel/Salmon/Haddock/Sardines/Kippers)
Cottage Cheese
Whey Protein shakes
Milk
Quorn
Fromage Frais and Yogurts
Seeds
Eggs
Bacon
Good Fats (+EFAs) (dense calories / needed for general health, immune system, mood and hormones)
Olives/Avocados
Olive Oil/Nut Oils/ UDOs Oil/Fish Oils such as EPA oil and salmon oil/Linseed/Flax Oil
Seeds/Flax Seeds/Macadamia nuts/Almonds/Cashews/Nut Butters (hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon/pilchards)
Drinks (Hydration, brain and body function + can help surpress hunger and used as a source of extra vits and minerals, caffine help physical and mental perfomance)
Green Tea / Coffee (no sugar)
Skimmed Milk
Smoothies or fruit juice (1 of your 5 a day, too many can increase cals and contain fruit sugars)
Sugar Free cordial
EXAMPLE MEAL PLAN
Breakfast
8.00am
2 slices granary bread toasted + Bertoli spread or high fibre cereal + 150ml skimmed milk
Mug of green tea
10.00am
Item fruit
Drink
Lunch 1.00pm
100g jacket potato or 2 slices granary bread + 100g tuna brine/water – drained) or 120g mackerel fillet or 2 chicken slices or 2 slices ham + large mixed salad.
Water
4.00pm
Item fruit
2 oatcakes plus scraping low fat soft cheese
Drink
Evening Meal 7.00pm
Chicken casserole (100g chicken + 2 small boiled potatoes + loads of mixed veg + stock sauce) or 40g basmati rise (raw weight) + 120g chicken breast or 130g white fish (cod/haddock/plaice) + loads mixed veg or 1 medium jacket potato + 120g chicken breast or 120g lean steak + loads mixed veg or 150g wholewheat pasta (cooked weight) + 120g chopped chicken/turkey (or mince) + loads veg and light sauce
water / sugar-free squash
Pizza eater to 10 kilometer
Week 1
Monday – Park (Speed day) – 10 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 10 min steady state run
Saturday – Very gentle active recovery 25 min low impact cycle / swim / row etc
Sunday –
Week 2
Monday – Park (Speed day) – 20 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 20 min steady state run
Saturday – Very gentle active recovery 30 min low impact cycle / swim / row etc
Sunday –
Week 3
Monday – Park (Speed day) – 30 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 20 min steady state run
Saturday – Very gentle active recovery 35 min low impact cycle / swim / row etc
Sunday –
Week 4 (minimum 5k distances covered at this point)
Monday – Park (Speed day) – 40 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 40 min steady state run
Saturday – Very gentle active recovery 40 min low impact cycle / swim / row etc
Sunday –
Week 5
Monday – Park (Speed day) – 50 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 50 min steady state run
Saturday – Very gentle active recovery 45 min low impact cycle / swim / row etc
Sunday –
Week 6
Monday – Park (Speed day) – 60 min walk : sprint between benches
Tuesday –
Wednesday – Strength / Core / Stretch
Thursday –
Friday – Road (Endurance day) 60 min steady state run
Saturday – Very gentle active recovery 50 min low impact cycle / swim / row etc
Sunday –
Hour pre-bed 2 oatcakes plus scraping low fat soft cheese
Mug green tea
