“Autumn is a second spring when every leaf is a flower.” Albert Camus

mexican lasagna

Final Cycling Workout…for now 🙂

70’s – 80’s Groove & Dance:
1. It’s a Shame: Warm up, gradually increase resistance while keeping fast/race pace
2. Let’s Groove: Fast Pace, add resistance while varying standing and sitting
3. Wanna Be Your Lover: Seated medium resistance sprints on chorus
4. Who’s That Lady: Start at light resistance, but add “touches” every 15 seconds while maintaining fast pace
5. Dance to the Music: 1st Climb – Alternate stand and sit while maintaining medium to heavy resistance
6. Broadway: Long seated Climb, add resistance every minute
7. Theme from Shaft: start light resistance, add touches while maintaining pace
8. Let’s Get Loud: Heavy resistance Standing climb, hover climb, seated climb, rotate among the 3
9. Super Freak: Jumps – Heavy resistance alternate between hovering just out of saddle and sitting
10. Love Me Just a Little While: Medium resistance, 15 seconds fast, 15 faster, 15 fastest, rest 15 second
11. Whip It: Seated climb
12. Dancing on the Ceiling: Bring heart rate down, comfortable pace, comfortable resistance
13. Celebration: Cool down and stretch

Beverages:
Normal 70-90 ounces water, 2 cups coffee in AM, large unsweetened tea in PM
Exercise: Taught Integrated Strength -1 hour which is a strength workout but with varied equipment…bands, balls, discs, dumbbells, etc., walked dog 30 minutes
exercising with bands
Breakfast :
2 eggs over easy, grapefruit, strawberries and blueberries
Lunch:
Mixed greens with leftover turkey breast cut-up, avocado, feta cheese with lite vinaigrette dressing. Sweet potato chips..I probably ate ¼ a bag. This tells me I didn’t have quite enough salad
Snack: Apple, Sunflower seeds with shell…1/2 pack
Supper: Mexican lasagna –from a Pinterest recipe. I typically modify the really cheesy ones to just cheese on top. I substitute yogurt or 98% fat-free soup for the cream cheese or sour cream the recipe calls for. I also ate mine on top of a huge bed of greens to make it more like a salad (less lasagna). Had a few blue corn chips with guacamole made from the rest of the avocados.

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