This is my meal plan and week of workouts that I follow; I share in
hopes of reaching our goals together!
hopes of reaching our goals together!
HIGHLY REQUESTED THIS WEEK: I’ve received lots of requests from college students, those who work long hours and ladies on the move for meals that are “grab and go friendly.” This week all meals can easily be prepared, stored in a container and taken to be enjoyed from a desk, office, car, etc.
Facts About the Meal Plan:
*The meal plan
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts
*I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day
*I suggest spacing meals around 3 hours apart (give or take depending on your
schedule)
schedule)
*My meal plan style is SIMPLISTIC; I’ve
found the fewer ingredients and the easier the prep, the more likely one
is to stick to the plan
found the fewer ingredients and the easier the prep, the more likely one
is to stick to the plan
MY 2 FAVORITE MEALS THIS WEEK: 1) Grab & Go Breakfast Smoothie 2) Spicy Chicken Sandwich
Facts About the Workouts:
*5 total workouts
-4 weight training workouts to target legs, glutes, calves, back, chest, biceps,
triceps, shoulders & abs
-1 HIIT cardio workout
*Workout style is high intensity interval training, which studies have
shown to be the most effective at maximizing results in the shortest
amount of time + creating an afterburn to continue the calorie burning
after the workout is complete
shown to be the most effective at maximizing results in the shortest
amount of time + creating an afterburn to continue the calorie burning
after the workout is complete
*Result-driven workouts for a fit and lean body
MY FAVORITE WORKOUT THIS WEEK: Upper body circuit utilizing a chair/bench
Other Information:
*After payment, you will see a link to return to
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount.
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount.
*This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it’s somewhere that is
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures
For the combo pack (meal plan + 5 workouts):
For just the week of workouts:
Vera Bradley Lunch Bag (old pattern, style here)
I think there's a typo in the meal plan for the Smoothie–1 cup of almond MILK not butter!
Oh boy – corrected that lol thank you!