Being your Best Self!

The road to happiness!

KEY COMPONENTS


  • PATIENCE: You didn't gain it over night, you wont lose it over night. HOWEVER, using this plan will give you consistent results week over week.
  • PERSISTENCE: This is a lifestyle change. There will be things you will have to adapt to. Welcome this will open arms, don't defeat yourself before you start! Don't give up when it seems hard, when you feel frustrated or it isn't happening fast enough. TRUST ME, it will work!
  • PREPARATION: Prepare your self mentally. Don't think of it as "Im on a diet" or "I have to go to the gym" as if you are on punishment. Its the road to happiness, its going to be great and you will still enjoy life!! If you plan you will never fail, this includes meals and workouts too (we will talk about that soon).



















Sample Meal Plan

Breakfast:


  1. Steel Cut/Organic Oatmeal, 2-3 strips of turkey bacon, your choice of fruit
  2. Eggs and veggie scramble bowl, your choice of fruit.
  3. Fruit Smoothie (blended at home) or Greek Yogurt, your choice of fruit.
  4. Veggie omelet, whole grain toast, your choice of fruit.
  5. Bacon, eggs (boiled or scrambled) with a side of fruit or vegetable


Be creative, mix things up, and create your own dishes!



Snack:


  1. Your choice of fruit almonds
  2. Apples/celery with natural organic peanut butter
  3. Greek Yogurt and your choice of fruit
  4. Carrots/Celery and hummus
  5. Be creative, snack on what you like!



Lunch:


  1. Spinach/Mixed greens salad packed with veggies with vinaigrette/italian dressing.
  2. Chicken breast, Veggies, brown rice.
  3. Whole grain pasta, marinara sauce, your choice of veggie.
  4. Turkey Sandwich on whole grain bread, your choice of fruit or veggie on the side.
  5. Baked fish of your choice, broccoli, and quinoa.


Snack: Choose from above


Dinner: Limit carbs for dinner. You should sleep with food in your system that your body will actually use. Limit fruit and sugars for dinner.


  1. Your choice of fish baked/seared, broccoli, and baked sweet potato (no sugar added)
  2. Baked chicken, your choice of veggie, Juice or Blended Smoothie
  3. Chicken/ground turkey tacos, corn/whole grain tortilla (no flour), side of black beans.
  4. You can do a Veggie fast for dinner. A salad,



Tip: Try to choose only 1-2 empty carbs for the day. Example: don't have toast for breakfast, a turkey sandwich for lunch, and then spaghetti for dinner. Try to eat your carbs in the earlier part of the day and DONT EAT PAST 9:00pm-10pm at the latest. Of course this will vary with your schedule. Eating late is acceptable it really matters wont you eat. It wont hurt to eat baked salmon and spinach at 11pm for example..get it?

Sample Grocery List

Meats: Fish, Shellfish, Shrimp, Ground Turkey, Skinless Chicken Breast preferred, however other chicken parts will work as well (drum/wing), Turkey Breast,)


Veggies/Herbs: Spinach, Asparagus, Brussel Sprouts, Green Beans, Peas, Broccoli, Green/Red/Yellow Peppers, Greens, Cabbage, Cauliflower, Cucumbers, Carrots, Mushrooms, Zucchini, Squash, Onions, Garlic, Parsley, Basil..any veggies

Fruits: Grapefruits, Avocado, Tomatoes, Bananas, Oranges, Apples, Strawberries, Blueberries, Rasberries, Plums, Pears, Nectarines, Peaches, Lemons, Limes, Cantaloupe, Watermelon ..any fruits.

Dairy: Eggs, Almond Milk, Skim/1-2% milk (no whole milk). Greek Yogurt, Cottage Cheese. Swiss, Feta, Mozzarella, and Parmesan are the cheese lowest in fat if you MUST use cheese, however it is recommended to avoid cheese.

Other items: Natural Granola Bars that are low in sugar (stay away from Nutri-grain etc)

Trail Mix, Almonds, Whole grain Pita Chips/Crackers, Hummus, Honey, Cinnamon, (for oatmeal and yogurt) Natural/Organic fruit snacks, Natural Peanut Butter, If you want to eat cereal make sure that its low in sugar and full of grains (special K, Kashi, Cheerios (no honey). Oatmeal (low in sugar), Beans, Sea Salt, Salsa, Pop Chips, Brown rice, Mustard, Quinoa, Whole Grain Pasta, Vinaigrette/ Italian dressing, Natural Frozen fruit bars.

Watch whats on your plate and you will be straight! You can lose weight simply by following this meal plan. Eating is 80% of the battle!

The Eating Plan

IF ITS WHITE..IT AINT RIGHT!

You should be eating 4-5 small meals a day.

If you're stomach is growling you've waited too long to eat! You should be eating every 1-2 hours.

  • In order to keep your metabolism up you have to keep feeding yourself. If you dont eat for long periods of time your body will go into starvation mode and hold on to the food because it doesnt know when you will put something else into your tummy! You want your body to take in the food and release it. If you're hungry or your stomach is growling you've waited too long! try to eat every 1-2 hours. You can eat fruit, granola bars (i like nature valley or kashi, look at the sugar), greek yogurt, trail mix, almonds or nuts, etc etc.

Lean Meats!

Sounds Drastic but you can do it!

I don't purchase beef or pork for my home. Don't worry you have options! If you are a beef lover ground turkey will become your bestie. Seasoned correctly it will do the trick for you and the kiddies! They wont even know the difference. If you love seafood this wont be a challenge at all! As for pork.. I actually love pork, however I only have it on a cheat day.


Processed Foods

Your body doesn't recognize these items. Eat as fresh as possible

Processed foods are basically anything made in a factory, frozen dinners, canned foods etc. You should avoid these items if possible, they are packed with sugar, sodium, and chemicals we cant even pronounce. You want perishable items in your fridge, as opposed to things that have a long shelf life. This is excluding your grains, pastas, and granola bars of course.


Portion Control!

Master portion control, you'll thank me later! Eat slower it will give you time to feel full. If you go to any American restaurant 8/10 times the portions are way too large! I never finish my food nor do I take left overs home, you cant eat your cheat meal for days and days. Just leave the left overs there, your body will thank you! Portion control will also let allow you to cheat in moderation when you feel like you wont make it! Whats one small chocolate chip cookie, or 8 potato chips right?
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Prepare and you will never fail!

Plan your meals and workouts for the week.

Packing your lunch and snacks is a MUST MUST MUST! Don't rely on restaurants in the area. You have no idea what they put in the food or cook with! That once healthy looking broccoli could be doused with butter and will be no longer healthy. Be safe and cook and bring your own food. You will eat what you bring! So even if you don't have the taste for it, bring your lunch, come lunch time when you starving, whatever your brought will look really yummy :). Tubberware is my best friend, you can cook a whole pack of chicken and spread it out for the week.


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DRINK TONS OF WATER!! NO SODA.. THROW IT AWAY NOW, DONT BUY IT.

I drink a gallon a day. It will flush out toxins and your system that will help shed those pounds. Just as go number #2, number #1 functions the same for removing toxins from your body. It works wonder for the skin and bodily functions as well! Let go of the soda, dont look at it, get it out your head..its horrible for you. I crave it and have a can on a cheat day, but a a rule of thumb GET RID OF IT! As for juice.. organic natural juices can be ok in moderation however water is better you really want to limit your sugar intake.

THE WORKOUT PLAN

IT TAKES 21 DAYS TO BUILD A HABIT.. GIVE IT 3 WEEKS!

All of this will be a struggle at first, but if you can hang in there for 21 days it will become second nature! TRUST ME.

YOU CAN WORK OUT ANYWHERE. Workout for 30-1hr everyday. The longer the better. You don't need a trainer.

Don't be fooled, you can literally work out anywhere. I take my iphone to the gym and youtube workout videos, I go to the park and workout, I run a trail or just do the stairs. You can do the stairs instead of the elevator etc.


  • HIT Training.... High Intensity Training. THIS HAS BEEN MY BEST FRIEND! And no its not as hard as it sounds! All this means as you do something fast and slow down then pick it back up. Its scientifically proven to burn fat! When on the tread mill instead of running at a steady pace, run then walk, run then walk, you will burn more calories. You can also do this will any exercise, running in place, jumping jacks etc. Insanity and P90X are all HIT workouts if you own these tapes. You can also youtube these videos for free! (below are some links I use)
  • Cardio Cardio! Cardio is anything where your feet are moving. it can be a sport, a zumba class, the treadmill etc. This for sure will shed the pounds!
  • Weights and toning: Weights will build muscle, muscle burns fat! Ladies don't be afraid of the weights!




The Gympact app has been my best friend!!

Need some extra motivation to hit the gym?? Download the "gympact" app its basically an app where you make a pact of how many times you will go to the gym and an consequence dollar amount. My pact is 4 days a week at $20 dollars. If you meet your pact you earn money! If you don't meet your pact you lose the amount you pledged. Its real and will be deducted from your bank account! Trust me this will make you go to the gym :) you can also workout anywhere, just simply click the "anywhere" option and it will track your movement. You have to workout for at least 30 mins for it to count. NO EXCUSES!!


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My FAVORITE home workouts!

This is my FAVORITE site for home workouts and its free! I usually watch the video the day before and type the workout into a sticky note in my phone or you can watch the video in the gym. Great high intensity workouts that will get you right! click on "programs" for different types of workouts and target areas.


"Cardio Insanity" workout FULL EPISODE Insanely intense cardio workout- Real Hollywood Trainer
15 Minute High Intensity Home Cardio Workout Real Time
Insanity Workout Program: Day 6, Cardio Circuit
Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1

You have a cheat meal!!

Always remember you have a cheat meal (NOT A CHEAT DAY), your life is not over and you can still have the things you love! Don't deprive yourself or you will binge and yo-yo diet. If its the time of the month and you need that piece of chocolate, have it! Through moderation great things will happen!


Motivational Tips!

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I am excited about your transformation! Don't hesitate to call, text, or email me for individual advice!