Just wanted to post this- borrowed it from a friend, but I think it's a great way to record your progress each day by writing the exercise down and it's a menu as well. I also thought it had some great menu ideas if you are wanting to add some new things to your nutrition plan.
Monday - DAY 1:
Exercise: spin 50 minutes, 10 min abs, 50 push-ups
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinach, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp PB
Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.
Tuesday - DAY 2:
Exercise: Run 5 miles, 10 minute leg workout
Breakfast - 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie - same as day 1 - add ice this time.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese
Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
Wednesday - DAY 3:
Exercise: Spin 60 minutes, 15 minutes weights upper body/abs
Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 TB dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef or turkey, mustard, rye or whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein powder, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
Thursday - DAY 4:
EXERCISE: 1 HR Pump class, full hour of weights
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie - same as day 3
Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
Friday - DAY 5:
EXERCISE: 1 HR CARDIO and 15 minutes stretch
Breakfast: 4 egg whites - scrambled w/3 slices turkey
Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.
Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
Saturday - DAY 6:
EXERCISE: 1 HR SCULPTING
Breakfast: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.
Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.
Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.
Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend
Dinner - 4 oz grilled Ahi Tuna, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!
Sunday - DAY 7:
EXERCISE: Day off!
Breakfast: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.
Snack - 12 almonds
Lunch - Turkey Sandwich: 3 slices turkey, 1 Tbsp mustard, lettuce, 2 tomato, ww bread.
Snack - Peanut Butter Banana Smoothie: 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend
Dinner - 4 oz grilled Salmon, 1 c. edammame (soybeans; no salt), 1/4 c mango or other fruit, salad - add lemon or lime to
Tips For Setting Goals
1. Set realistic goals.
2. Set short and long-term goals. Before the week begins (Saturday or Sunday) jot down what your exercise schedule will be and make a menu so you can shop and even cook ahead of time. Set weekly goals and goals for what you want to accomplish at the end of 6 weeks.
3. Read your goals daily to keep you motivated.
4. What's your vision? Ask yourself how do I want to look and feel at the end of 6 weeks? I've seen you in class and you all look amazing so I'm guessing in 6 weeks you will look like fitness models you gorgeous women!
5. Keep a fitness/nutrition journal to track your progress. I will bring some handouts to class you can use or you can write them down somewhere.
Here are some things you might want to jot down:
What results do you want to see happen in 6 weeks?
Maybe your goals are: toned defined muscles, feel stronger, have more energy, feel good about self and daily nutrition, clothes will fit better, inches lost, weight lost- write it down.
What is your vision for yourself?
If you have a clear vision it will give you more purpose for your actions (working out, nutrition). If it helps create a vision board.- write it down
How will you accomplish these goals?
What will you do to make this happen- write it down.
Who will be your go to person to help you through this journey?
Pick me, pick me! ha ha and also find a friend that you can call to keep you motivated.
Think positive thoughts, especially about yourself, put motivational quotes up to keep you going!
If you have anything that works for you post here and share with everyone! It is awesome to see people work together and we can all use the support! So looking forward to this :)
2. Set short and long-term goals. Before the week begins (Saturday or Sunday) jot down what your exercise schedule will be and make a menu so you can shop and even cook ahead of time. Set weekly goals and goals for what you want to accomplish at the end of 6 weeks.
3. Read your goals daily to keep you motivated.
4. What's your vision? Ask yourself how do I want to look and feel at the end of 6 weeks? I've seen you in class and you all look amazing so I'm guessing in 6 weeks you will look like fitness models you gorgeous women!
5. Keep a fitness/nutrition journal to track your progress. I will bring some handouts to class you can use or you can write them down somewhere.
Here are some things you might want to jot down:
What results do you want to see happen in 6 weeks?
Maybe your goals are: toned defined muscles, feel stronger, have more energy, feel good about self and daily nutrition, clothes will fit better, inches lost, weight lost- write it down.
What is your vision for yourself?
If you have a clear vision it will give you more purpose for your actions (working out, nutrition). If it helps create a vision board.- write it down
How will you accomplish these goals?
What will you do to make this happen- write it down.
Who will be your go to person to help you through this journey?
Pick me, pick me! ha ha and also find a friend that you can call to keep you motivated.
Think positive thoughts, especially about yourself, put motivational quotes up to keep you going!
If you have anything that works for you post here and share with everyone! It is awesome to see people work together and we can all use the support! So looking forward to this :)
Shopping List
I'm all about this working for you and your lifestyles so this is very basic. It just gives you some ideas of what to buy and you can spice it up anyway you want, just try to keep it lean or low-fat and low in sugar:D
Protein
Eggs or egg whites
Fish: salmon, tuna, trout, talapia, mahi-mahi, cod, shrimp, crab, etc
Lean red meats with less than 5% fat.
Beans, peas, lentils, soy, nuts.
Low or non-fat cottage cheese
Chicken or turkey
Carbohydrates
Fresh vegetables
Fresh fruit
Oatmeal
Whole grain or mixed grain breads and cereals
Whole-grain pasta
Whole-grain rice
Fats
Avocados
Canola oil, flax seed oil, hempseed oil, olive oil
Raw nuts such as almonds, walnuts, cashews.
Herbs/Spices
Anything you love to season your food.
Protein
Eggs or egg whites
Fish: salmon, tuna, trout, talapia, mahi-mahi, cod, shrimp, crab, etc
Lean red meats with less than 5% fat.
Beans, peas, lentils, soy, nuts.
Low or non-fat cottage cheese
Chicken or turkey
Carbohydrates
Fresh vegetables
Fresh fruit
Oatmeal
Whole grain or mixed grain breads and cereals
Whole-grain pasta
Whole-grain rice
Fats
Avocados
Canola oil, flax seed oil, hempseed oil, olive oil
Raw nuts such as almonds, walnuts, cashews.
Herbs/Spices
Anything you love to season your food.
First Week Ready, Set, Go!
This first week I just want to make sure everyone has what they need to get started. I will be giving you a basic grocery list, you can make it work according to your taste. Add any herbs, or spices that add flavor. Also, take this first week to get organized and prepared and ask any questions you have.
Here are a few things that have helped me:
1. Clean out your fridge. If it's clean and organized it's easier to find the foods you need that aren't trapped behind outdated or left over foods.
2. Prepare a menu and shopping list for the week make it healthy and family friendly.
Your more likely to stick to a nutrition plan if it's foods that you can eat with your family, so you aren't doing double duty making 10 meals a day. For example if you make taco's or hamburgers to cut down on fat, trying using turkey burger. Make sure your daily meals include 3 meals and 2 snacks. I will give examples in another blog post during this next week.
3. Go grocery shopping
4. If you know you are going to have a hectic week, plan ahead and make meals for several days in advance, that way you if you are running errands and find yourself starving you won't find yourself munching on your kids french fries from their kids meals haha, you will have something like delicious turkey sandwich and veggies with you. Also, buy any containers you may need and put individual servings in them so they are easy to grab and go.
5. Buy a notebook or journal to track your fitness and nutrition. See how great your progress is.
6. Start setting goals. Be positive and realistic! Set them knowing you will accomplish them. If you are a visual person you can make a page or pages in your notebook/journal with positive quotes or pictures. Anything that helps. I can't wait to see how you all do!
Here are a few things that have helped me:
1. Clean out your fridge. If it's clean and organized it's easier to find the foods you need that aren't trapped behind outdated or left over foods.
2. Prepare a menu and shopping list for the week make it healthy and family friendly.
Your more likely to stick to a nutrition plan if it's foods that you can eat with your family, so you aren't doing double duty making 10 meals a day. For example if you make taco's or hamburgers to cut down on fat, trying using turkey burger. Make sure your daily meals include 3 meals and 2 snacks. I will give examples in another blog post during this next week.
3. Go grocery shopping
4. If you know you are going to have a hectic week, plan ahead and make meals for several days in advance, that way you if you are running errands and find yourself starving you won't find yourself munching on your kids french fries from their kids meals haha, you will have something like delicious turkey sandwich and veggies with you. Also, buy any containers you may need and put individual servings in them so they are easy to grab and go.
5. Buy a notebook or journal to track your fitness and nutrition. See how great your progress is.
6. Start setting goals. Be positive and realistic! Set them knowing you will accomplish them. If you are a visual person you can make a page or pages in your notebook/journal with positive quotes or pictures. Anything that helps. I can't wait to see how you all do!
Guidelines for 6 Week Challenge
The most important advice I can give you is to make these guidelines work for you, you will be far more successful at accomplishing your goals if you can add these into your daily routine.
1. Workout 5 to 6 times a week. Workouts should include 3 weight training days and 3 cardio with a day off. I will be taking Sundays off.
2. Nutrition should follow between 1,400 to 1,600 calorie diet including lean meats, plenty of veggies, fruit, complex carbs. You can also have one day off with nutrition but what this means is a treat, not a free for all. You don't want to gain back those calories you worked so hard to burn off during the week
3. Drink plenty of water.
4. Take a multivitamin
5. Get good quality sleep 6 to 8 hours.
6. Weekly weigh-ins
7. Before and after measurements and photos are a good way to guage your visual progress and are optional.
8. Keep a food and exercise journal.
9. Keep positive quotes and positive attitude.
10. Set goals short and long-term.
Have fun and look forward to the positive lifestyle you are working toward!
1. Workout 5 to 6 times a week. Workouts should include 3 weight training days and 3 cardio with a day off. I will be taking Sundays off.
2. Nutrition should follow between 1,400 to 1,600 calorie diet including lean meats, plenty of veggies, fruit, complex carbs. You can also have one day off with nutrition but what this means is a treat, not a free for all. You don't want to gain back those calories you worked so hard to burn off during the week
3. Drink plenty of water.
4. Take a multivitamin
5. Get good quality sleep 6 to 8 hours.
6. Weekly weigh-ins
7. Before and after measurements and photos are a good way to guage your visual progress and are optional.
8. Keep a food and exercise journal.
9. Keep positive quotes and positive attitude.
10. Set goals short and long-term.
Have fun and look forward to the positive lifestyle you are working toward!
6 Week Fitness and Nutrition Challenge
For those of you that know me I am a huge fitness junkie, love fitness, outdoor, indoor, recreational. I teach aerobics at Gold's Gym and love, the adrenalin rush of the workouts and the energy of the students in the class, you are amazing!!!
Unfortunately, nutrition has never been my strong point and I'm realizing as I get older nutrition is a major factor in staying in shape. I had twins over a year ago and still need to shed about 10 to 15 pounds so after reading several blogs and websites of other fitness enthusiasts it inspired me to create my own.
My goal is to do a 6 week fitness challenge to jump start my goals and I wanted to invite you to join in, whatever your fitness/nutrition goals are. I'm hoping to create an ongoing group and network of support for myself and others. I also want to create new challenges for us, so once the 6 week challenge is over, we will start on a new one! With that being said, WE CAN DO THIS PEOPLE! Let's start this incredible journey together and see amazing results! We are going to build our best body in every way. Let's get started!
Unfortunately, nutrition has never been my strong point and I'm realizing as I get older nutrition is a major factor in staying in shape. I had twins over a year ago and still need to shed about 10 to 15 pounds so after reading several blogs and websites of other fitness enthusiasts it inspired me to create my own.
My goal is to do a 6 week fitness challenge to jump start my goals and I wanted to invite you to join in, whatever your fitness/nutrition goals are. I'm hoping to create an ongoing group and network of support for myself and others. I also want to create new challenges for us, so once the 6 week challenge is over, we will start on a new one! With that being said, WE CAN DO THIS PEOPLE! Let's start this incredible journey together and see amazing results! We are going to build our best body in every way. Let's get started!
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