2/21/2015

30 days of Fitness-Work-Out Routine & Meal Plans

Hey guys,

Monday February 23rd we continue or begin our healthy journey. This is a support group for anyone who want to join. The meal and work-out plans are not exclusive but instead, a guide for whoever may need it. This is something that has worked for me based on my structure and needs. Find different things (health foods/recipes, work-outs) and just stick to a plan. Take things out, add things and make it yours. I suggest that if you do not recognize any of the exercises, just google or youtube them. The most important thing here is consistency and eating right (It is important to eat 4-5 small meals per day as suggested in the meal plan below). You do not have to kill yourself on the exercise, unless you are going to compete:) This is not an easy fix or a get me to perfection in one month type of idea. It is, instead, a journey that I hope could turn into a habit for all of us. I rarely weigh myself, I usually use my clothes as a guide because for me, the scale can be trivial and tell me I am pounds heavy when indeed those pounds could be muscle, which is great for burning fat and looking fit. We well conclude March 22, 2015. I will check in weekly and we will discuss what is working and what is not. 


LETS GO!!!!! WE CAN DO THIS!!!!!


Meal Plan


Breakfast
  2-4 Bold Egg Whites
  Egg White Omelet (spinach, tomatoes, mushrooms-olive oil)
  Oatmeal
  Smoothie (blackberries, banana, protein powder*, oatmeal, almond milk)
  
Snack
  Handfull cashews/almonds
  Peanut/Almond Butter & Apple
  Fruits

Lunch
  Grilled/Baked Chicken & Kale Salad (Kale, olive oil, cucumber, lemon, honey)
  Turkey Tacos (Lettuce Shells)* Side: chopped onions, chopped tomatoes, cilantro
  Steak & Quinoa Salad
  Tofu Salad (tofu, beans, tomatoes, mushrooms, sweet potato, quinoa, dressing)
  Chicken Sandwich (Ezekiel bread)
  
Snack
  Edamame
  Green Juice: 
            Kale, apples, ginger, lemon, coconut water
            Spinach, apple, ginger, cucumber, lemon, water
            Beet root, apples, carrots, celery, lime, ginger (this recipe is on my Facebook page)
      
Dinner
  Green Salad
  Soup & Salad
  Salad
  Quinoa Salad



At-Home
Day1

Repeat 5 sets
Day2

Repeat 5 sets
Day3

Rest
Day4

Repeat 5 sets
Day5

Repeat Day 1
Day6

Repeat Day 2
Day7

Rest
Jumping Jacks-100
Jumping Jacks-150

Jumping Jacks- 200



Wall-Sit
1min
Vertical Leg Crunches-25

Bicycle Crunches- 30



Squats
10
Squats
20

Push Ups-10



Chair Step-ups
15 each leg
Russian Twist-50

Sit-ups-10



Plank
30secs
Walking Lunges 15- each leg

Russian Twist-60



Walking Lunges
15-each leg
Leg Lifts- 15 each leg or 30 double legs

Leg Criss-Cross -30 count



Push-up Rotations

Lunges-10 each leg

Heel Touch- 30 count



Crunches
20
40 High Knees

Plank- 30 secs



Cool Down & Stretch
Cool Down & Stretch

Cool Down & Stretch





Gym 
Day1
Arms+Back
3 Sets
Day2
Legs&Abs
3 Sets
Day3
Rest
Day4
Arms & Shoulders
3 Sets
Day5
Cardio
Day6
Legs&Abs
3 Sets
Day7
Rest
5 Minute Warm-up
5 Minute Treadmill

5 Minute Warm-up
Zumba
5 Minute Treadmill

Lat Pull Down – 15reps
Leg Extension-15reps

Tricep Extension- 15reps
Stairs/Treadmill
Lunges-15reps

Seated Rows (10mins)
Squats-15reps

Bicep Curls-15reps
High-Intensity
Platform Kicks-15reps

Cable Flies-15reps
Leg Press- 15reps

Lateral Raise-15reps
Hiking
Cork Squats-15reps

Cable Bicep Curls-15reps
Hamstring Press-15reps

Assisted Dips-15reps
Cardio Class/Biking
Front Squats- 15 reps


Leg Raises-15 reps



Ab Roller- 15 reps


Seated Crunches-15 reps



Bicycle Crunches- 15reps








Share:

4 comments

  1. This is a great idea especially right after the Oscars Night of feasting and going "ga ga" over the fab gowns!






    ReplyDelete
    Replies
    1. Hehe yes it is:) Gaga looked amazing!

      Delete
  2. Thank you Sis. Im in. Day #2 and going strong. Roxy

    ReplyDelete
    Replies
    1. Yesssssss! you go sis. We got this.

      Delete

© STYLE WEEKENDER | All rights reserved.
Blog Design Handcrafted by pipdig