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: