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