This past week, I had a couple friends wanting my help with getting motivated to jump start their diets and exercise routines. I put together a little schedule for them and told them I would be following it too! If you would like to follow along as well, you're more than welcome. If you need additional help with modifying any part of the routine or eating plan leave a comment, as the comments filter through into my email, I can then reply through the comments or if you prefer into your email if you leave the address:)
*The basic eating plan is to consume food every 2-3 hours, 4 hours at most.
*Make sure your meals and snacks consist of protein, good fat, and complex carbs.
*Eat within the first hour of waking.
*drink a glass of water with every meal, preferably before the meal.
*On this plan we are exercising EVERYDAY in order to JUMP START our bodies and minds into creating new and healthy habits.
*Most importantly make sure you are getting at least 6 hours of sleep at night. Sleep can make you or break you! Make it a priority for yourself:)
*You should also make sure you're taking a good multi vitamin and I always take fish oil and vitamin D3 as well.
Exercise for this week - Exercise EVERYDAY!!! Even if it's just for 4 minutes of high intensity interval training(look it up on my blog) and switch off doing those two workouts I have on the blog. You have to make sure you do at least 3-4 days of at least 12 minutes of interval training. If you ever have more time you can always do more. Make sure you PUSH, PUSH, PUSH yourself during the 20 second intervals. Act as if every time is your last and really GIVE IT ALL YOU"VE GOT!!!
I know this week is Thanksgiving and don't worry about that day at all... Eat when you feel hungry and stop when you feel satisfied. Not FULL just satisfied. Really focus on your WILL POWER!!! I know you can do this!!! Here's the eating schedule for this week ;) Love you all!
If you're a guy then maybe double the amount of everything:)
MEAL 1 - WITHIN AN HOUR OF WAKING
Drink 1 full glass of water
1/2 cup cooked oatmeal with protein powder and berries
MEAL 2 - 3 HOURS AFTER YOUR FIRST MEAL
8 oz water
1/2 cup cottage cheese with fruit of your choice or 2 TBSP hummus with veggies and small fruit of your choice
MEAL 3 - 2-3 HOURS AFTER MEAL 2
8 oz water
Big salad with lean protein (chicken, fish, beans) any veggies you want to put in it and some kind of vinaigrette dressing
MEAL 4 - 2-3 HOURS AFTER MEAL 3
8 oz water
Protein shake. Recipe below.
MEAL 5 - 3 HOURS AFTER MEAL 4
8 oz water
1 Cup of veggies (green beans , cucumbers, carrots, spinach, salad with veggies, any kind of veggie) and a lean protein (chicken, fish, beef sirloin(broiled or grilled))
MEAL 6 - 3 HOURS AFTER MEAL 5 (ONLY IF YOU GET HUNGRY AT NIGHT OR EARLY IN THE MORNING BEFORE BREAKFAST!)
8 oz water
Make another protein shake but make this protein shake with just water and protein powder or you could cook eggs(2-3) you can put veggies in your eggs too and you can have a small amount of fruit.
Protein Shake
1 scoop protein powder
1/2 banana
1 TBSP of either freshly ground flax seed or chia seed
1-2 cups of either spinach or kale
about 1/2 cup ice
about 1/2 water or almond milk
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