Summer is making its way through super fast and most of us may be finding ourselvs busy with parties, events, and good food. Some of us might have even fallen off of the wagon a bit!
I gotta admit that the last month was super rough for me-my son was hospitalized, I got sick as well, my husband had surgery, his mom came to visit, and then my mom came to visit. It seemed as if it was ALWAYS SOMETHING and I couldn't catch a break so my diet has suffered a bit. I am ready to jump right back on the wagon and would love for you to come join me!
My husband and I would like to start trying to conceive for baby #2 next month so that means I have just a few more weeks to really get back on track to prepare my body for new adventures.
I have provided a sample menu as well as a bodyweight workout plan to follow for 2 weeks. You may tailor it to suit your needs-I realize not everyone can do the same plan-that is why this is just a general outline.
If you are injured, pregnant, or immediately postpartum, this challenge may not be for you. With that being said, ALWAYS check with your doctor before starting any new regimine. We are not responsible for any mishaps!
I am so excited to have you on board with me. Be sure to get on Instagram and tag me (@diaryofafitmommyofficial) in your food or workout photos! I would love to see them! I will be sharing mine as well.
MEAL PLAN
Diet plays such an important role in health & fitness. Most people often overlook diet in the popular myth that working out allows you to eat whatever you want, whenever you want. But as I always love to tell my clients-you CANNOT and WILL NOT out train a bad diet.
Make sure you drink at least 1 gallon of water per day. The only other drinks you are allowed on the slimdown is black coffee and detox tea. The following meal plan is used as a general guide. You may substitute and change things up, as long as it follows the general blueprint of 1 lean meat, 1 starch or 1/2 cup of whole grain side, and 1 cup of veggies. Nothing fried or sugary!!!
Meal #1:
- 1 cup Detox tea (before ANY meal, drink this daily): 1 bag of dandelion root tea with a squeeze of lemon juice, a dash of cinnamon, and a 1TBSP apple cider vinegar. It’s not that tasty. But will get things moving!
- 2 cups Coffee
- 1 Oatmeal Banana Pancakes with 1 tsp. REAL butter and 1 tsp. pure maple syrup
- 2 boiled eggs
Meal #2:
- 1 scoop MRM natural whey protein powder
- 8 oz. unsweetened vanilla almond milk
- Blueberries
- Almonds
Meal #3:
- 1 baked chicken breast, skinless
- 1/2 cup brown rice
- 1 cup steamed green beans (salt, pepper, garlic powder)
Meal #4:
- 2 oz. sharp cheddar cheese
- 10 multigrain crackers
- 1/2 avocado (sprinkled with lime juice, salt, pepper, and garlic powder)
OR
- 1 Nature's Path Qi'a Superfood Snack Bar (my favorite is the bluberry/cashew/pumpkin!) I love these bars-they are organic and gluten free. They also have a decent amount of protein in them, very surprisingly!
- 2 oz. beef jerky
Meal #5:
- 1 salmon filet with lemon juice (salt, pepper)
- 1 medium sweet potato
- 1 cup asparagus or broccoli.
Meal #6:
- 1/2 cup REAL Greek yogurt
- 1 tsp raw honey
- 1/4 cup granola
OR
- MRM Egg White Protein- 2 scoops
- 8 oz. unsweetened vanilla almond milk
***Feel free to modify as needed as long as you stay within the nutritional guidelines.
I will post pics on my instagram of the food as I make it! Tag me in yours!!!
Bodyweight Home Split Routine
Below, is a simple bodyweight split routine that can be done at home without weights (except for one move). I always recommend having at least one pair of dumbbells lying around the house.
If you have access to weights and would like to add weights to these moves such as barbells, dumbbells, or ankle weights, I highly encourage that! By adding weight, you tend to see results and more of a transformation faster than without them.
For cardio, aim for at least 30 minutes prior to your workout. I usually jump on my incline trainer and turn my music up and SWEAT! You can go for a jog or do some HIIT routines from my blog. I like to do my cardio on an empty tummy so that I burn straight glycogen & fat stores instead of food/calories I just consumed.
As for supplements, take your pre-workout about 5 minutes prior to your workout. Then, during your workout, take your protein shake (I drink mine between cardio & weights/strength training). Then finish off with BCAAs to help repair your muscles and keep them from getting sore the next day.
On a daily basis, I use the following:
Whey Protein Powder: MRM Natural Whey or MRM Fruit-n-Whey- 1 scoop (safe for breastfeeding)
Fish Oil: MRM Smart Blend (safe for breastfeeding)
Whey Protein Powder: MRM Natural Whey or MRM Fruit-n-Whey- 1 scoop (safe for breastfeeding)
Fish Oil: MRM Smart Blend (safe for breastfeeding)
Hair, Skin, Nails Supplement: MRM Biotin 5mg (safe for breastfeeding)
On workout days, I add the following two:
Pre-workout: MRM's DRIVEN-1 scoop (not listed as breastfeeding safe so check with your doctor. my doctor has ok'd this for me personally)
Post-workout: MRM's BCAA's + G RELOAD- 3 scoops (safe for breastfeeding)
On workout days, I add the following two:
Pre-workout: MRM's DRIVEN-1 scoop (not listed as breastfeeding safe so check with your doctor. my doctor has ok'd this for me personally)
Post-workout: MRM's BCAA's + G RELOAD- 3 scoops (safe for breastfeeding)
For all MRM products click here and you can use my personal discount to take 40% off of your entire purchasing by using code 'SIA' at checkout.
MONDAY- BUTT & LEGS (Do 3 sets of 20 reps for each)
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks
TUESDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups
WEDNESDAY- ABS (Do 3 sets of 20 reps)
Bicycle Crunches
One Arm Plank (Hold for 60 seconds, 3 reps)
V-Ups
Flutter Kicks
Reverse Crunches
THURSDAY- BUTT & LEGS
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks
FRIDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups
SATURDAY- TOTAL BODY (Do 3 sets of 20 reps for each)
Burpees
Jumping Jacks
Mountain Climbers
High Knees
Plank (hold for at least 60 seconds, 3 reps)
SUNDAY- 30 MINUTES CARDIO. Great examples below.
Jogging/Running
Swimming
HIIT
Treadmill/Incline Trainer
Sports
House/Yard work
Cycling
Rowing
Skipping Rope/Jumping Rope
Aerobics Class
Don't forget to tag me @diaryofafitmommyofficial on Instagram and share your food & workout pictures as long as your before and after photos! Just hashtag #diaryofafitmommy, #fitmommyarmy, and #fitmomslimown
Wanting a longer term daily workout and daily meal plan? Try one of my newest home workout programs!
Click here!
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