How much time do you have?? I know often times an event and even vacation sneek up on me and I’m left going “OH crap! I only have two weeks left to get prepped, looking and feeling good!” This trainer will help you get tone and ready for whatever vacation or event you have planned! Now, truth be told, this is pretty much how I eat and workout every day. However when I’m not getting ready for something, I do stray from it from time to time. If I have an event or I want to feel my best on the beach though, I take it back to being very strict and follow this to a tee!! It’s easy to follow and can easily be doubled into a 4 week trainer if you happen to have more time or just want to reach for that BADASS Wifey status!! Just complete the two weeks, then start back at the beginning! GET IT WIFEYS!!
- GUIDLINES:
- I follow Cory’s Anabolic Fasting Diet with a couple things added… like the KIND Bar and no sugar popsicles.
- You can find informational videos on the Anabolic Fasting diet under the Diet Plans Tab or Videos Tab, click on Anabolic Fasting
- This is a fasting diet… NO eating before lunch (sometime between 11;30-1)
- Meals consist of a protein, vegetables, and a fat. I included what I eat on a daily basis, but you can make your own substitutions!
- Portion size for meat is around 6-8 oz
- You can eat as many veggies as you’d like with your meals
- Fat choice for meals is: 1-2 handfuls of unsalted almonds or 1/2 Avocado
- You may have, if YOU CHOOSE, 2 cups of PLAIN coffee/tea per day
- You may also have, if YOU CHOOSE, 1 NO SUGAR popsicle
- For your afternoon snack YOU CAN CHOOSE one of the following: KIND bar (I eat the Dark Chocolate Nuts and Sea Salt) or a Protein Shake/Bar (WATCH THE SUGAR CONTENT!! Should be under 200 calories and 5 grams of sugar… protein bars can be VERY sneaky!)
- I would recommend at least using Max Effort Muscle’s PreWorkout about 15 min before your workout. Start with 1/2 scoop and move up from there. I use 3/4 scoop. Max Effort also has a fat burner and post workout that work well. I am very sensitive to products and I have taken all these supplements and have felt great on them.
- I would recommend completing workouts during your fasting time frame (before your lunch) if possible. The workouts are all under 1 hour, with most being about 45 min.
- Get in ¾-1 gallon of water EVERY DAY! I fill a jug every morning and that way I can make sure I get my water in.
- I would reccommend taking a multi vitamin at lunch and fish/krill oil supplement with lunch and dinner. I would also recommend a tablespoon of Coconut Oil with lunch and dinner.
- Here is a sample of my daily schedule, you can adjust it to fit your schedule:
- Upon Waking: 7a.m.
- *start drinking water!!
- Mid Morning: 8:30a.m
- *1 Cup of Coffee/Tea (Plain…. Don’t add anything)
- Anytime before my first meal:
- *Workout:
- 15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with a glass of water
- *LUNCH: 12P.m.
- multi vitamin, fish oil, and one tablespoon of coconut oil
- Pork Sirloin (see recipe), ¼ -1/2 bag of mixed veggies, ½ Avocado
- *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
- *DINNER: 6 p.m.
- Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, 1 tblsp coconut oil
- *SNACK before bed: 9pm
- Banana w/ 1 tbls peanut butter
- Some thoughts… because I like to ramble:) I know you hear the word FASTING and You probably think you’re starving yourself! But I don’t believe that is the case!! If you follow me at all, you know I’m one of my husbands biggest skeptics but I have been doing this diet for 8 months now and I LOVE it!!! I consider this more of a lifestyle diet. This is the diet I eat EVERY DAY. It has allowed me to maintain the look I want and be sane while doing it! As a mom, I do not want to be moody from “dieting” or feel run down. For me it’s just not worth it. I want to eat good, healthy food, feel good about myself, wear a bikini at the beach, and NOT be snapping my kids heads off!! For me it’s how I found a balance between looking “fit” but not suffering to do it! SOUNDS GREAT… Right??? HOWEVER, You have to be CONSISTENT!! If you are getting ready for vacation or some event you want to look great for, you have to stick to the diet exactly! This can be hard sometimes… especially with so many temptations. STAY FOCUSED on the end goal!! OR stay focused on the CHEAT MEAL you get to eat on SATURDAYS!!
- I also DO NOT WEIGH MYSELF! I quit doing that a while ago because I would get so caught up on the number on the scale. I was feeling great, looking tone, looking good in my clothes but then I’d step on the scale and I would have not lost any weight! Then I would be discouraged!! I was having the RESULTS I WANTED but I would forget them all because my weight was not dropping. And isn’t the whole point of eating a healthy diet to look and feel good?! Why do we focus so much on the number on the scale?? I actually have actually GAINED weight over the years but I feel the most fit I ever have! The NUMBER on the scale is just a NUMBER! HOW YOU FEEL AND LOOK IS WHAT MATTERS!! AND MUSCLE WEIGHS more than FAT!! If you want to look tone, then you have to gain some muscle!!
- Lastly, THESE WORKOUTS ARE CHALLENGING! Any workout you do should challenge you or else you won’t change!!
So PUSH YOURSELF!! I don’t want to spend a bunch of my time working out so I pack as much as I can into a 30-60 min time period. Do your best to FINISH each workout. YOU ARE CAPABLE OF MORE THAN YOU THINK!!
Day 01
Monday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
Pork Sirloin (see recipe), ¼ -1/2 bag of mixed veggies, ½ Avocado
*Pork Sirloin:
Cook in Crockpot- Add 1 package of onion soup mix, 11/2 Cups Water, ¼ Cup Apple Cider Vinegar. Spread 2 tablespoons minced garlic on top of pork and Pepper to taste. Cook on lowest setting for at least 4 hours.
*SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER: Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish and coconut oil
*EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online.
Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil Pork Sirloin (see recipe), ¼ -1/2 bag of mixed veggies, ½ Avocado *Pork Sirloin: Cook in Crockpot- Add 1 package of onion soup mix, 11/2 Cups Water, ¼ Cup Apple Cider Vinegar. Spread 2 tablespoons minced garlic on top of pork and Pepper to taste. Cook on lowest setting for at least 4 hours. *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish and coconut oil *EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online. Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
3 Mile Run (Push yourself! You can alternate walking/running for the 3 miles if you need to. Advanced Goal should be 3 miles in under 30 min. )
*1/4 mile Lunge on treadmill (1.2mph) or outside
Day 02
Tuesday
*LUNCH: 12p.m.
multi vitamin, fish oil and coconut oil
*Chicken Sausage, fried with a tablespoon of coconut oil, brussell sprouts, red onion and squash, ½ avocado,
*SNACK: 1 KIND bar OR Protein Bar, Coffee
*DINNER:
Fish and Coconut Oil
Chicken Fajitas (we ate out this night) with just chicken, onions and peppers (NO wraps, NO rice), side order of grilled vegetables, 2 tablespoons guacamole
*SNACK before bed: Banana w/ 1 tbls Peanut butter
*LUNCH: 12p.m. multi vitamin, fish oil and coconut oil *Chicken Sausage, fried with a tablespoon of coconut oil, brussell sprouts, red onion and squash, ½ avocado, *SNACK: 1 KIND bar OR Protein Bar, Coffee *DINNER: Fish and Coconut Oil Chicken Fajitas (we ate out this night) with just chicken, onions and peppers (NO wraps, NO rice), side order of grilled vegetables, 2 tablespoons guacamole *SNACK before bed: Banana w/ 1 tbls Peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- Run 10 min
- 4 sets:
- *30 Reverse Crunch
- *30 Ab Twists
- *20 Oblique Crunches (left side)
- *20 Oblique Crunches (right side)
- 5 min stair run
- 4 Sets:
- *20 Inner thigh pulses (left) (If you don't have bands, you can do these lying down or add ankle weights)
- *20 Inner thigh Pules (right)
- *20 Outer thigh Pulses
- *20 Outer thigh Pulses
- *15 Weighted Hip Thrusters
- 5 min Jump Rope
- 4 sets:
- *15 Military Press
- *15 Laterals
- *15 Frontals
Day 03
Wednesday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground Beef, sautéed squash, Handfull of unsalted Almonds,
*SNACK: 1 KIND bar OR Protein bar, and cup of coffee
*DINNER:
fish and coconut oil
Oven Baked Chicken Tenderloins (see Recipe), ¼-1/2 bag of mixed veggies, 1 handfull nuts
*Oven Roasted Chicken Tenderloins:
Preheat oven to 400degrees
For me: Beat 2 eggs in a bowl, dip chicken (4 Chicken tenderloins or 1 breast) in it to cover and season and place in baking dish
For the rest of your family: On a separate dish have Parmasean Cheese. Dip Chicken tenderloins in eggs and coat. Then cover them with the parmasean cheese. Place in same baking dish as my tenderloins.
Cook for 25 min or until no longer pink inside
Cover with spagehetti sauce (both portions) and cook an addition 5-10 min until warmed through
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef, sautéed squash, Handfull of unsalted Almonds, *SNACK: 1 KIND bar OR Protein bar, and cup of coffee *DINNER: fish and coconut oil Oven Baked Chicken Tenderloins (see Recipe), ¼-1/2 bag of mixed veggies, 1 handfull nuts *Oven Roasted Chicken Tenderloins: Preheat oven to 400degrees For me: Beat 2 eggs in a bowl, dip chicken (4 Chicken tenderloins or 1 breast) in it to cover and season and place in baking dish For the rest of your family: On a separate dish have Parmasean Cheese. Dip Chicken tenderloins in eggs and coat. Then cover them with the parmasean cheese. Place in same baking dish as my tenderloins. Cook for 25 min or until no longer pink inside Cover with spagehetti sauce (both portions) and cook an addition 5-10 min until warmed through *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- 5 Rounds:
- *5min Incline walk (Treadmill all the way Up)
- *5min Run
Day 04
Thursday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Leftover Chicken Tenderloins, ¼ -1/2 bag of mixed veggies, ½ Avocado,
*SNACK: 1 KIND bar OR Protein bar, and cup of coffee
*DINNER:
Fish and Coconut Oil
Grilled Hamburger (Turkey, Beef, or Bison) Plain, ¼-1/2 bag Mixed Veggies, ½ Avacodo
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Leftover Chicken Tenderloins, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 KIND bar OR Protein bar, and cup of coffee *DINNER: Fish and Coconut Oil Grilled Hamburger (Turkey, Beef, or Bison) Plain, ¼-1/2 bag Mixed Veggies, ½ Avacodo *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- 30 Min as many rounds you can complete:
- *10 Burpee Box Jumps
- *10 Back Squats
- *10 Curls
- *10 Deadlifts
- *10 Push press
- 15 Min as many rounds as you can complete:
- *25 V-Ups
- *25 Crunches
- *25 Side Oblique Crunches (left)
- *25 Side Oblique Crunches (right)
- *1Min Plank
Day 05
Friday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Chicken Sausage, brussell sprouts, ½ Avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
fish and coconut oil
*Italian Bratwurst grilled, ¼-1/2 bag of mixed veggies, ½ avocado
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Chicken Sausage, brussell sprouts, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *Italian Bratwurst grilled, ¼-1/2 bag of mixed veggies, ½ avocado *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- 2 Rounds:
- *5min Run
- *5min Sprints (10sec on, 10 sec off)
- 3Rounds, 1 min each:
- *Quick Tuck Jumps
- *Leg Drag (use wax paper)
- 3 Rounds, 1 min each:
- *Football Drops
- *Handstands
Day 06
Saturday
^^CHEAT NIGHT!!!!!!^^
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground Turkey, Cucumber slices, 1 handful of almonds
*SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER: WHATEVER YOU WANT UP UNTIL BEDTIME!!!! ENJOY!!!!
^^CHEAT NIGHT!!!!!!^^ *LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Turkey, Cucumber slices, 1 handful of almonds *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: WHATEVER YOU WANT UP UNTIL BEDTIME!!!! ENJOY!!!!
WORKOUT:
OFF!!!!!
Day 07
Sunday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Turkey Burger PLAIN, ¼-1/2 CUP steamed broccoli, ½ avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
Fish and Coconut Oil
Grilled Pork Chop, steamed broccoli, 1 handful almonds, fish oil
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Turkey Burger PLAIN, ¼-1/2 CUP steamed broccoli, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil Grilled Pork Chop, steamed broccoli, 1 handful almonds, fish oil *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- *12 min Incline Walk (Treadmill up as high as it goes!)
- *12 min Run
- 4 Rounds:
- *15 Tuck Jump Burpees
- *10 Circle Hip Thrusts (each leg)
- *15 Skull Crushers
- *15 Dumbbell Pull Overs
- *15 Ab Twists (back and forth is 1)
Day 08
Monday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground Beef, ¼-1/2 bag steamed Veggies, ½ avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
Fish and coconut oil
* Salsa Chicken (see Recipe), ¼-1/2 bag of mixed veggies, 1 handful of unsalted almonds, fish oil
*Salsa Chicken: In a crockpot: Place chicken tenderloins or breast (can be frozen!) in crockpot and cover with 1-2 jars of salsa. Cook on lowest setting for about 5 hours or until the chicken falls apart easily
Things you can add:
Black beans
For the rest of your family: Add brown rice (I use the microwavable 90 sec Seeds of Change Quinoa and Brown Rice), beans, sour cream, and cheese and either make a burrito bowl or add it to a wrap and make a burrito!
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef, ¼-1/2 bag steamed Veggies, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and coconut oil * Salsa Chicken (see Recipe), ¼-1/2 bag of mixed veggies, 1 handful of unsalted almonds, fish oil *Salsa Chicken: In a crockpot: Place chicken tenderloins or breast (can be frozen!) in crockpot and cover with 1-2 jars of salsa. Cook on lowest setting for about 5 hours or until the chicken falls apart easily Things you can add: Black beans For the rest of your family: Add brown rice (I use the microwavable 90 sec Seeds of Change Quinoa and Brown Rice), beans, sour cream, and cheese and either make a burrito bowl or add it to a wrap and make a burrito! *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- Run 3 miles (You can do a walk/run combo if needed. Advanced goal is to get all 3 miles in under 30 min.)
- Walking Lunges ¼ mile (either on treadmill (~1.2mph) or outside)
Day 09
Tuesday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
Leftover Salsa Chicken, ¼-1/2 bag steamed veggies, ½ avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
Fish and Coconut Oil
*Chicken Fajitas with only onions and peppers, NO wraps, NO rice (we ate out this night), side of grilled veggies, Guacamole
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil Leftover Salsa Chicken, ¼-1/2 bag steamed veggies, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil *Chicken Fajitas with only onions and peppers, NO wraps, NO rice (we ate out this night), side of grilled veggies, Guacamole *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
*Warm up: 1 mile Run
- 5 Rounds, 1 min each:
- *Handstands (up against a wall if you need to)
- *Stair Jumps
- *Up-Outs with Basketball
- *Burpees over Bar
- *One legged Deadlift (30 sec each leg)
- *High Knees
- *Plank Kick Throughs
- *Squat Jacks
Day 010
Wednesday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground Turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado,
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
Fish and Coconut Oil
*Tacos… kind of ☺ (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado
*Tacos: Brown 1-2 lbs of turkey or beef, add 1-2 taco seasoning packets and following directions.
For You: Serve on a bed of lettuce or eat just the meat. You can add tomatoes!
For Your Family: Serve in taco shells or soft wraps. Add sour cream, tomatoes, cheese
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil *Tacos… kind of ☺ (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado *Tacos: Brown 1-2 lbs of turkey or beef, add 1-2 taco seasoning packets and following directions. For You: Serve on a bed of lettuce or eat just the meat. You can add tomatoes! For Your Family: Serve in taco shells or soft wraps. Add sour cream, tomatoes, cheese *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- Start with the first exercise, then go back and do the first exercise and add the second exercise, then back to the beginning and do first exercisem second exercise, then add the third…. Ect… until you get all the way to 10.
- Warm up: Run 1 mile
- *1 Deadlift
- *2 Tuck Jump Burpees
- *3 Jumping Lunges
- *4 V-Ups
- *5 Curl Presses
- *6 Back Squats
- *7 Football Drops
- *8 Wall Hip Raises
- *9 Pulse Squats… up on toes!
- *10 Wall Walks
- Cool Down: Run 1 mile
Day 011
Thursday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Leftover Taco meat salad, ½ Avocado,
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
fish and coconut oil
*Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish oil
*EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online.
Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Leftover Taco meat salad, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish oil *EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online. Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- Treadmill workout:
- Run 10 minutes
- 4 Rounds:
- *2 min Lunges (~1.2mph)
- *3 min Run
- THEN finish with Incline ALL THE WAY UP:
- *10 min Walk
Day 012
Friday
*LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Grilled Chicken Sausage, ¼ -1/2 bag of mixed veggies, ½ Avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
fish and coconut oil
* Beef or Bison Stew (see recipe), ½ avocado
*Beef or Bison Stew: In a pressure cooker OR crockpot:
*1 can undrained diced tomatoes, *2 cups beef broth, *1 ½ cups water, 1-2 sweet potatoes peeled and cut into ½ in cubes, *1 large onion diced, *2-4 Carrots Sliced, *1/2 teaspoon EACH of dried oregano, basil, salt, and pepper, 1 ½ cups frozen mixed vegatables
Throw everything in together, stir
For a pressure cooker, it’s done in 30 minutes
For a crockpot, cook on low for 6-8 hrs
For YOU: Avoid the sweet potatoes….:)
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Grilled Chicken Sausage, ¼ -1/2 bag of mixed veggies, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil * Beef or Bison Stew (see recipe), ½ avocado *Beef or Bison Stew: In a pressure cooker OR crockpot: *1 can undrained diced tomatoes, *2 cups beef broth, *1 ½ cups water, 1-2 sweet potatoes peeled and cut into ½ in cubes, *1 large onion diced, *2-4 Carrots Sliced, *1/2 teaspoon EACH of dried oregano, basil, salt, and pepper, 1 ½ cups frozen mixed vegatables Throw everything in together, stir For a pressure cooker, it’s done in 30 minutes For a crockpot, cook on low for 6-8 hrs For YOU: Avoid the sweet potatoes….:) *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
- Step workout!
- Warm up- 5 min stair run
- 4 Rounds, 1 min each:
- *Isolated Lunges (right)
- *Isolated Lunges (left)
- *Skip Step Stair Run
- *Single Leg Calf Raises… alternate legs after 30 sec
- 4 Rounds, 1 min each:
- *Ab Touch and Goes
- *Superman Heel Taps
- *Single Step Run
- *Dips
- 4 Rounds, 1 min each:
- *Stair Pushes (right leg, push off and point toe)
- *Stair Pushes (left leg)
- *Skip Step Stair Runs
- *Hip Thrusters (squeeze at the top!)
Day 013
Saturday
CHEAT NIGHT!!!!
LUNCH: 12P.m.
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado,
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER: WHATEVER YOU WANT THE REST OF THE NIGHT!!! ENJOY!!!
CHEAT NIGHT!!!! LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: WHATEVER YOU WANT THE REST OF THE NIGHT!!! ENJOY!!!
WORKOUT:
NONE!!! YOU'RE OFF!!
Day 014
Sunday
*LUNCH: 12PM
multi vitamin, fish oil, and one tablespoon of coconut oil
*Ground Beef with brussel sprouts, ½ Avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
fish and coconut oil
* Hamburger (PLAIN), ¼-1/2 bag of mixed veggies, ½ avocado (I put on top of my burger
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12PM multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef with brussel sprouts, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil * Hamburger (PLAIN), ¼-1/2 bag of mixed veggies, ½ avocado (I put on top of my burger *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
^^15min Prior to workout: Mix Pre workout: 3/4th scoop of Max Effort PreWorkout with ¾ glass of water
- Warm up: 2min jog
- 4 Rounds:
- *5min Sprints (10 sec on, 10 sec off)
- *1 min SLOW Full Sit Ups
- 15 Regular Full Sit ups
- 1 min SLOW Squat (30 sec down, 30 sec up)
- 15 Regular Squats
- *1 min SLOW Curls
- 15 Regular Curls
- *1 min SLOW Skull Crushers
- 15 Regular Skull Crushers
Day 015
Monday
*LUNCH: 12P.m.
multi vitamin, fish and coconut oil
*Leftover Hamburger (PLAIN), ¼ -1/2 bag of mixed veggies, ½ Avocado
*SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee
*DINNER:
fish and coconut oil
*BBQ Chicken (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado
BBQ Chicken: Preheat oven to 350degrees, coat baking dish with cooking spray, arrange chicken in the dish and cover with BBQ sauce. Bake for 25-30 min or until no longer pink.
*SNACK before bed: Banana w/ 1 tbls peanut butter
*LUNCH: 12P.m. multi vitamin, fish and coconut oil *Leftover Hamburger (PLAIN), ¼ -1/2 bag of mixed veggies, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *BBQ Chicken (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado BBQ Chicken: Preheat oven to 350degrees, coat baking dish with cooking spray, arrange chicken in the dish and cover with BBQ sauce. Bake for 25-30 min or until no longer pink. *SNACK before bed: Banana w/ 1 tbls peanut butter
WORKOUT:
*Run 3 miles (you can do a run/walk combo if necessary. Advanced goal should be 3 miles in under 30min)
ABS:
*20 Plank Kick Throughs
*20 10lb Weighted Crunches
*20 Twisting Supermans
*20 Vacuums