60 mins jogging
While I am not a hundred percent convinced on do nothing rest days a lot has to be said about getting up without an alarm and the long lie. I am someone who normally gets up at 5 am but this morning I got up at 6:30 am and while some you would not consider that much of a sleep-in it did wonders for me.
You see one thing that is often neglected in training is sleep. Sleep, however, is essential because it allows the body and mind time to rest and recuperate and is actually the time when your body is repairing the micro-tares – something that is needed to build muscle. That is why I would recommend at least one day a week when you do not set your alarm and allow your body to get as much sleep as it needs…. While we’re on this just a word about naps, keep them short because they can interfere with your sleep but if you need them take them, they will do wonders for you so don’t feel guilty about an afternoon snooze if you’ve been training hard.
Breakfast: whey protein shake and bran flakes with banana and sultanas
Snack: 2 tangerines
Lunch: sweet potato with a little cheddar cheese, 2 boiled eggs and salad and some cherries for desert
Snack 1: whey protein shake and some baby plums
Snack 2: a kiwi
Dinner: chicken and duck salad + spicy pork and rice (we went out to an Italian restaurant. In hindsight, I should have went for the salad as a main and went for the seafood platter to start to try and keep the carbs down and to stay away from the sauces. Having said that the food was great).