The Easiest Meal & Workout Plan Ever!

Written by Michelle Natalia

Hey babes,So I wanted to share my meal and workout plan I follow. I know Summer is so close and we all want to be ready! I  know it may not work for everyone but I find for the past 2 years it has been working for me. There is no secret sauce and I am by no means perfect but I wanted you guys to get an idea of what a normal woman like me does, I am not in the gym everyday or an angel when I eat but I try to keep it routine most times! I hope this helps a bit and gives you a few ideas since I have struggled finding a simple plan that works for me. So lets get started! 

xoxoMichelle Natalia 

Meals-

This is my go to I mean I love food and love to cook but we must be realistic on what we put into our bodies. It is our fuel and what keeps us going.

I am not a huge eater but I like to eat frequently so a mini breakfast then when I get to work another breakfast, then a hearty lunch, a snack then dinner and possibly a dessert! I love sweets and I am a self-diagnosed chocoholic. Allow yourself a cheat day or a cheat meal we are only human! Sometimes if I go out to eat with my teenage daughter it is a struggle when she ordered a double cheeseburger with bacon but I always get something I just make provisions if they have a turkey burger I’ll get that eat half the bun. Making little decisions like that can help cut out calories or just eating until you’re full eat slow and your body will surely let you know you are good! When you shop buy only healthy options that way you are not tempted to dig into those Oreos you bought for the kids when you come home. I buy granola bars, berries, almond butter, granola, and sorbets instead of ice cream. Brown rice, quinoa and complex grains all add up! Lean cuts of meat, chicken breast, salmon, shrimp and ground turkey are all delicious and taste great when seasoned with herbs garlic and olive oil. If you have any questions I am always an email away Jadoremiamorinfo@gmail.com

Breakfasts

Oatmeal with low-fat milk or water 1 Splenda and cinnamon

Green apple sliced with honey almond butter 1 cup zero Fage drizzled with granola

Avocado Whole grain toast or English muffin (search site for recipe)

2 Oatmeal pancakes with fresh blueberries drizzle organic honey two turkey sausage links

Egg white omelet with red peppers, lean ham and 1 slice of toast with avocado mashup

Starbucks- Egg White Turkey Bacon English Muffin

McDonalds- Egg White Delight

Drinks- Skinny latte, Coconut oil latte , Green Tea, Warm Water with Honey & Lemon 

 

Lunch/dinner

Salmon with green salad balsamic vingerette

Roast chicken with roasted carrots and cauliflower

Quinoa with grilled chicken cilantro broccoli and carrots drizzled with a lemon glaze

Spinach salad with grilled chicken, mandarin oranges, carrots, Asian noodles & sesame ginger dressing

2 Grilled chicken street tacos with onion and cilantro salsa and hot green sauce

Roasted turkey cold cut sandwich with spinach, tomato, oil & vinegar on whole grain bread

Small Miso Soup with brown rice crab roll sushi

Turkey Meatballs Low-salt Marina Sauce ½ cup whole wheat penne of spaghetti (search site for recipe)

Sweet Potatoes with Turkey Chili

Roasted Carrots and Balsamic Chicken BreastTurkey Burgers with Caramelized Onions (search site for recipe)

Pesto Pizza Breads (search site for recipe)

 

Desserts

Angel food cake with low fat cool whip and berries

Whole wheat waffle with peanut or almond butter half sliced banana honey drizzle sprinkle cinnamon

Chocolate raspberry protein smoothie (Search site for recipe)

½ cup Talento Mango or raspberry sorbet

Coconut greek yogurt sprinkle with granola and berries

 

Snacks

½ cup cranberries and almonds

Green apple slices and almond butter (1 tablespoon)

Nature’s Valley crunchy granola bars

 

Work-out routine

I do like to work out I don’t love it but it is a great stress reliever and  energy booster. Working out has to become a part of your lifestyle and your schedule not an option but a part of your day just like your morning coffee. My best friend and I have this conversation all the time. You have to invest in you I know we are busy as women, we are moms, we are students, we work, we play but we should always make time for ourselves, you are worth the investment in you for your health! Now this is my basic routine to basically maintain if you desire weight loss you may want to do more cardio in order to lose more weight. The key is consistency! Do at least four times a week rest between leg days and drink plenty of water!

 

Everyday

Stretch for 5 mins

Warm up your muscles, Elliptical Machine or treadmill, raise intensity to level 2 , for 10 minsAbs are done every workout day! Finish workout with 20 mins of cardio your choice Treadmill, Stairmaster or Elliptical

 

Everyday

Ab Routine Planks
3 -30-60 second intervals Twist Planks
As many as you can do I usually do for 1 minute non-stop

Leg raises
3 sets of 10 reps

Bicycles
3 sets of 20 reps

Day 1

1 Leg Day Routine
Leg PressIf you are a beginner set your weight at around 50 lbs I press 140 lbs but you will work your way up to that depending on your leg strengthIf you cannot lift a heavy weight the important thing is to finish your reps! Start @ a low weight and work your way up!3 sets x 12 reps 

Leg Curl

(start at 40 lbs if you can do it easily work your way up 10 lbs at a time)

3 sets x 12 reps

Leg Extension
(Start at 30-40 lbs)
3 sets x 10 reps 

Squats
3 sets x 20 repsCross Lunge Squats3 sets x 20 reps

Day 2

Arms/Back/ Chest
Row/ rear deltoid machine
3 sets x 12 @30lbs

 

Triceps press
3 sets x 15 @35lbs
Assisted Pull-up
3 sets of 12 @around your body weight
One Arm Kickback
3 sets of 12 @10 Ibs

Overhead Extension
3 sets of 12 @15 Ibs

Day 3
2nd Leg DayStraight Leg Deadlift3 sets x 10 reps(start at 40 lbs)

Weighted LungesStart at 10 lbs in each hand3 sets x 12 repsLeg PressWeighted Step Ups3 sets x 12 repsStart at 20 lbs (10 in each hand)Squats3 sets x 20 repsCross Lunge Squats3 sets x 20 reps

Day Four

Total bodyStretch, warmup, abs, pick 3 leg exercises and 3 upper body exercises and 20 mins of cardio!Pat Yourself on the back you ROCK!!!