Planing Tips, Recipes, & A Killer workout!
Dabbling in fitness is a pastime of mine you could say? After years of club soccer, personal trainers and group classes, I am very comfortable in a gym. However, that is only half the battle. The meal and workout plan is the other half.
Right now though, I am not in ship shape. I’m healthy and feel attractive, but I want to feel tight and strong. I want to actually see how far I can push myself, and my body. I want back muscles. This means I need to plan my workouts and meals, and of course, follow through.
Legend Planning Tips
If I don’t write it down, it doesn’t happen. I’m using the Legend Planner, to keep track of my workouts, weigh-ins, measurements, and plan my meals for the week. There’s a spot for reflection which I use to write down when I missed a day, why, and what I can do to improve next time. This is my favorite planner in general, and I highly recommend it.
Meal Plan Tips
I mainly keep my list of recipes on Pinterest. Every Sunday, I go through them and choose one Italian, one Asian, and one American dish for the week (or something along those lines), then I make my grocery list. I enjoy variety in my meals, and I love cooking both on the stovetop and the grill.
Cooking at home is always the healthiest option because it uses fresh ingredients and avoids the added preservatives often found in restaurant food. Plus, itβs more affordable! These recipes are designed for families of four and generally range from 450 to 550 calories per serving.
Current Meal Planning Favorites
Snack Plan Tips
I am a snacker, and know this about myself. Planning out my snacks is a must, otherwise I end up eating “girl dinner” ie, cereal, frozen chicken fingers, leftovers… you get the idea.
So meal planning is a must. I also know that I will be snacking even with a meal plan, so I also plan out snacks!
I’m always dehydrated so fruit for me is a must. I prefer a diet that doest restrict too many healthy carbs, because of this. Berries are great but sometimes I just need that burst of juicy flavor from a grape or an orange.
These fruits are still relatively low on carbohydrates and are my favorites.
- Grapes
- Pears
- Peaches
- Melons – watermelon, cantelope etc
- Bread and Butter Pickles
Workout Plan
| Mon | Tues | Wed | Thur | Fri | Sat | Sun |
| 4x – of max push ups | 4 x Max flutter kicks | Rest | Bring sally up squats* | 4x bicep curls Max | 4x max Shoulder press | Rest |
| 4 x 10 tricep extension with big band | 4x max mountain climbers | 4x Banded side step 8 steps left 8 right | 4x tricep push downs Max | 4x 10 lat raise | ||
| 4 x 10 champagne press | 4 x max burpees (Try to get 20-25 per) | 4 x DB lunge 5 forward 5 back per leg | 4x 10 bent over rows with DBs | 4x body weight squats max | ||
| 4x 10 DB flys | 4 x max leg lift holds | 4 x 10 RDL w/ DB | 4x DB Kickbacks max | 4x 10 front raises | ||
| 4x leg push downs |
**Play the song bring sally up. Squat when the song starts. Go up when sally goes up. Go down when she goes down
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