My get fit the right way and quick plan!

My Get Fit the right way and Quick Plan

The Rules

• Like my other plans, this is a lifestyle change so don’t think of it as a diet. The goal here is to feel good and look great.
• Stay focused and remind yourself daily of why you want to get fit and healthy! Flex that willpower.
• Drink lots of water. Aim to drink an ounce for every pound you weigh.
• As soon as you wake up, have some lemon water. Try to do this at least 3 times a week. (If you do it every single day, it can make your teeth a bit sensitive.)
• Pick one exercise from the “Exercise Options” list to do every day (save one day for rest).
• Do all of the exercises listed under “Everyday Exercises” list each day in addition to your selected workout.
• Pick one meal from each category for each day, in addition to one snack.
• To get your metabolism revving, personally, I swear by green tea.
• I suggest to help build lean muscle, incorporate protein after your workouts, such as Muscle Milk Light. or protein powder.

The Off-Limits List

• No candy, baked goods, or ice cram. Ideally, no sugar!
• No soda or flavored drinks. Remember—water!
• No white bread.
• No fried foods. None!
• No eating 2-3 hours before bed. (Your body needs time to digest!)

Breakfast Options

• Greek yogurt with a handful of berries, 1 tablespoon of chia seeds, and 1 tablespoon of slivered almonds
• Egg White Omelet
• Overnight Oats
• One slice of toast with two hard-boiled eggs and a side of grapefruit or pineapple
• Slim-Down Smoothie: 1/2 banana, 1/4c. blueberries frozen, 1 c. spinach, bunch of parsley
• Protein Pancakes: Mix together ¼ cup egg whites, 1 small mashed up banana, 1 scoop of vanilla protein powder (whey is good), 1 pinch of cinnamon, and 1 handful of berries. Cook like a normal pancake and top off with a drizzle of agave.

Lunch & Dinner Options

• Greek Salad: (tomatoes, feta cheese, cucumbers, drizzle of vingarette) with a side of grilled chicken, white fish, or tofu
• Honey Mustard Chicken served with a side salad
• Chickpea Salad: chickpeas, dices onion, red, yellow, green peppers, and corn. Drizzle with olive oil and season with salt and pepper or Ms. Dash Spicy seasoning
• Pita Pocket with a side of greens
• Salad greens with 1 cup of Spicy Quinoa :Quinoa with salt free taco seasoning.
• Chicken sandwich with Avocado Salsa and a side of pineapple
• Detox Soup: (celery diced, vegetable stock, onion diced,  chopped carrots and any other vegetables you want) with a side of grilled chicken, white fish, or tofu
• Salmon Tacos (substitute the tortillas for lettuce and eat as a salad)
• Chicken Wrap with Mango, Basil, & Mint
• Grilled chicken, white fish, or tofu served with a side of steamed vegetables
• Easy lemon pepper Chicken with a side of quinoa (or millet) and steamed broccoli
• Watermelon, Feta, & Mint Salad with a side of grilled chicken, white fish, or tofu

Snack Options

• Greek yogurt with chia seeds
• Crackers with a slide of avocado and a dollop of hummus
• Apple
• Raw vegetables
• Grapefruit
• Raw coconut
• Celery with peanut butter
• Almonds
• All natural popcorn
• Sliced turkey rolled in lettuce with a drizzle of balsamic vinaigrette

Exercise Options

• Run for 30 minutes or powerwalk for 1-hour
• Alternate walking and sprinting for 60 seconds for 20 minutes
• 1 hour of yoga, kickboxing, Pilates, hiking, or spin
• 30-Minute Indoor Workout or HIIT
• *My traveling workout or strength training class 3 days a week
• ab work 2-3X a week

 

*If you are doing cardio one day do just cardio, if not do strength training before your cardio segment.