Congratulations! Tell yourself your proud of yourself! (PHASE 2 -D1)
GET YOUR MEALS RIGHT!
I have been speaking with everyone and the biggest struggle has be diet!
🤪 I TOTALLY UNDERSTAND....
Everytime, I start a new meal prep season I struggle!!
I always have to ramp up....
I CAN NEVER START COLD 🥶 TURKEY!
💥 Trial and error is ok.... MISTAKES ARE OK!!
👁Look at this MEAL PLAN 👀
🔎MEAL WITH OPTIONS 💥 *️⃣ MEAL 1️⃣
• 1 piece of fruit
• Choose one of the following:
*1 small bowl of oatmeal (11/2 cups cooked) *2 egg whites or 1 egg-white omelet with diced veggies (made with 2 egg whites max) *1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk *1 container of low-fat or fat-free yogurt
• 1 cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot) *️⃣ SNACK 1️⃣ • 100 calories or less *️⃣ MEAL 2️⃣ • Choose one of the following. Your choice must not exceed 300 calories and must not have any added sugars.
*1 fruit smoothie *1 protein shake *1 bowl of soup (no potatoes, no cream, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content! *1 piece of fruit or 1 serving of veggies
Choose one of the following beverages: *One 12-ounce can of diet soda *1 cup of lemonade (freshly squeezed preferred) Unlimited plain water (flat or fizzy) *1 cup of flavored water *1 cup of juice (not from concentrate) *1 cup of unsweetened iced tea or any other type of tea *1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk *️⃣SNACK 2️⃣ . 150 calories or less *️⃣ MEAL 3️⃣ • Choose one of the following: *1 small salad (no bacon bits, no croutons, 3 tablespoons max of fat-free dressing) *1 piece of chicken (4-6 ounces, no skin, no frying) *1 piece of turkey (4-6 ounces, no skin, no frying) *1 piece of fish (4-6 ounces, no frying) You can have 1 slice of cheese if desired. . 1 serving of veggies • Choose one of the following beverages. Choose a different beverage from the one you chose in meal 2. One 12-ounce can of diet soda *1 cup of lemonade (freshly squeezed preferred)
*Unlimited plain water (flat or fizzy) *1 cup of flavored water *1 cup of juice (not from concentrate) *1 cup of unsweetened iced tea or any other type of tea *1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk *️⃣MEAL 4️⃣ 3 servings of veggies
1 cup of beans (no baked beans) • Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3 if you can. You don't have to, but try. *One 12-ounce can of diet soda *1 cup of lemonade (freshly squeezed preferred) *Unlimited plain water (flat or fizzy) *1 cup of flavored water *1 cup of juice (not from concentrate) *1 cup of unsweetened iced tea or any other type of tea *1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened milk, or unsweetened almond milk *️⃣SNACK 3️⃣ 100 calories or less
EXERCISE • The goal of these exercises is to push yourself to work hard in a short period of time.
The time listed is how much time is expected of you to perform the exercise, not how much time you are actually present in the gym.
A lot of people spend too much time in the gym not working out, but talking and posing and doing a lot of other things that have nothing to do with the real purpose of going to a gym.
The clock doesn't start until you are actually moving and the clock stops when you stop.
To achieve the most results without wasting time it's important that you be focused and efficient.
Do these exercises at moderate levels of intensity.
In order for these to be effective and have an impact on your calorie burn and metabolism, you really need to get your heart rate up.
💥 You don't have to go to a gym to do these exercises. 💥
You can get a tremendous workout right in your own house or backyard. Try to choose a workout that's different from the last one you did.
Below are some 15-minute interval exercises that you should try. 1️⃣5️⃣🕔
🏋️♀️So if the program calls for a 45-minute workout, try 15 minutes on the treadmill, 15 minutes on the bicycle, and 15 minutes on the stair climber.
It's up to you how you break it up, but note that changing your routine is typically more advantageous than doing the same exercise for the entire workout. •✅ Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can! . Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that's completely acceptable. What's most important is that you actually perform the exercise for the amount of time indicated. The clock only starts when you start exercising, not when you enter the gym. Jogging outside Walking/running on treadmill Elliptical machine Stationary or mobile bicycle Swimming laps Stair climber 225 jump rope revolutions. Treadmill walk/run intervals Zumba or other type of aerobics Spinning class Other high-intensity cardio programs Rowing machine
