Ashleigh Rose
New member
I am 13, 5'5" and weigh 160. I have come up with an exercise plan and good foods to eat during the day. Also I included things to get at Starbucks because I go there almost every wednesday before school.
Monday:
Ellyptical for 30 minutes
http://www.health.com/health/article/0,,20411536,00.html
second position squats with dumbbell – 10-20 reps
lie on back and lift legs with out hands
20 sit ups &160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
http://www.getridofthings.com/get-rid-of-back-fat.htm
tricep pushup—side plank—elevate leg
Tuesday:
Ballet – 1 hour
Tap – 1 hour
Jazz – 1 ½ hour
Squats
lie on back and lift legs with out hands
20 sit ups & 160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
Wednesday:
Ballet for 1 hour (?)
Ellyptical for 30 minutes
http://www.health.com/health/article/0,,20411536,00.html
second position squats with dumbbell – 10-20 reps
lie on back and lift legs with out hands
20 sit ups & 160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
http://www.getridofthings.com/get-rid-of-back-fat.htm
tricep pushup—side plank—elevate leg
Thursday:
Yogalates – 1 hour
Modern – 1 hour
Ballet – 1 ½ hour
http://www.getridofthings.com/get-rid-of-back-fat.htm
http://www.health.com/health/article/0,,20411536,00.html
Friday, Saturday & Sunday – 30 minutes of cardio
Breakfast Foods –
Fruit Parfait (fresh berries, fiber one vanilla yogurt, low-fat granola)
Scrambled Eggs
Grapefruit
Fruit Salad (pineapple, blueberries, bananas, grapes, etc.)
Lunch Foods –
Grilled Chicken
Salad
Soups
Sandwich (whole wheat bread, turkey or chicken, mustard, lettuce, & tomato)
Snack/Lunch Foods –
FRUIT
Carrot/Celery/Cucumber
Laughing Cow Cheese
Kashi Chewy Granola Bars
Frozen Juice Bars
Popped Potato Chips
Bell Peppers
Dinner-
Small portions
Try to have a salad?
Candies-
Twizzlers/Blow Pops/Gobstoppers/Jolly Ranchers
Orange Leaf ( self-serve frozen yogurt bar)-
Coconut, Pineapple, or Pomegranate (non-fat)
Small Servings
Fresh Fruit as topping
A few choco chips
Go Out to Eat:
Try for soups or salads
Have three or four bites of appetizer or dessert
DRINK WATER.
Starbucks:
Passion Iced Tea – 80 cals (or iced tea lemonade – 130 cals)
Iced Chai with nonfat milk – 200 cals
Monday:
Ellyptical for 30 minutes
http://www.health.com/health/article/0,,20411536,00.html
second position squats with dumbbell – 10-20 reps
lie on back and lift legs with out hands
20 sit ups &160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
http://www.getridofthings.com/get-rid-of-back-fat.htm
tricep pushup—side plank—elevate leg
Tuesday:
Ballet – 1 hour
Tap – 1 hour
Jazz – 1 ½ hour
Squats
lie on back and lift legs with out hands
20 sit ups & 160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
Wednesday:
Ballet for 1 hour (?)
Ellyptical for 30 minutes
http://www.health.com/health/article/0,,20411536,00.html
second position squats with dumbbell – 10-20 reps
lie on back and lift legs with out hands
20 sit ups & 160 Crunches
Bicycles
15 push-ups –normal, girl, and tricep
http://www.getridofthings.com/get-rid-of-back-fat.htm
tricep pushup—side plank—elevate leg
Thursday:
Yogalates – 1 hour
Modern – 1 hour
Ballet – 1 ½ hour
http://www.getridofthings.com/get-rid-of-back-fat.htm
http://www.health.com/health/article/0,,20411536,00.html
Friday, Saturday & Sunday – 30 minutes of cardio
Breakfast Foods –
Fruit Parfait (fresh berries, fiber one vanilla yogurt, low-fat granola)
Scrambled Eggs
Grapefruit
Fruit Salad (pineapple, blueberries, bananas, grapes, etc.)
Lunch Foods –
Grilled Chicken
Salad
Soups
Sandwich (whole wheat bread, turkey or chicken, mustard, lettuce, & tomato)
Snack/Lunch Foods –
FRUIT
Carrot/Celery/Cucumber
Laughing Cow Cheese
Kashi Chewy Granola Bars
Frozen Juice Bars
Popped Potato Chips
Bell Peppers
Dinner-
Small portions
Try to have a salad?
Candies-
Twizzlers/Blow Pops/Gobstoppers/Jolly Ranchers
Orange Leaf ( self-serve frozen yogurt bar)-
Coconut, Pineapple, or Pomegranate (non-fat)
Small Servings
Fresh Fruit as topping
A few choco chips
Go Out to Eat:
Try for soups or salads
Have three or four bites of appetizer or dessert
DRINK WATER.
Starbucks:
Passion Iced Tea – 80 cals (or iced tea lemonade – 130 cals)
Iced Chai with nonfat milk – 200 cals