A one time download – weekly meal plan & 5 days worth of the dollar a
day training program workouts. These items are updated each week &
posted on Saturday to allow for time to grocery shop, cook, and plan
when workouts fit into your schedule!
About this week’s meal plan: Meals are tasty and easy – no major food prep & very few
ingredients. This meal plan is NOT a restrictive calorie/low carb diet;
it’s 5 healthy meals designed to promote a healthy metabolism to allow
you to build a fit body and shed some fat! My three favorite
meals this week 1) Spinach and Mushroom Smothered Chicken 2) Oven Baked Tacos 3) “cookie dough” (my healthy treat)
day training program workouts. These items are updated each week &
posted on Saturday to allow for time to grocery shop, cook, and plan
when workouts fit into your schedule!
WELCOME TO FAT LOSS WEEK 2.0!
Last week I shared that because I was heading Florida in a week, so my goals were to lean out and tighten up; I adjusted my meals and workout designs to fit these goals and, of course, shared them all with you. Since it was such a huge success last week and due to the overwhelming positive response, I decided to create a second version to keep you all on the road of results. I had great results this week (see picture below) and I hope you did to!
About this week’s meal plan: Meals are tasty and easy – no major food prep & very few
ingredients. This meal plan is NOT a restrictive calorie/low carb diet;
it’s 5 healthy meals designed to promote a healthy metabolism to allow
you to build a fit body and shed some fat! My three favorite
meals this week 1) Spinach and Mushroom Smothered Chicken 2) Oven Baked Tacos 3) “cookie dough” (my healthy treat)
About this week’s workouts: 5
workouts consisting of weight training (legs, glutes,
calves, back,
chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to
build a fit body while decreasing body fat. Workouts that are result
driven and motivating at ~45min per workout. My favorite workouts this
week: cardio & ab circuit and a shoulder & glute/plyo workout.
This is my meal plan and week of workouts that I follow; I share in
hopes of reaching our goals together! As always, 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. Typically, 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.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
hopes of reaching our goals together! As always, 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. Typically, 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.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
This is my “before” and “after” pics from the week of fat loss. I can always see my first results in my abdominal definition while my legs take a little longer to become noticeable. This progress is nothing drastic, but just goes to show how one week can make a difference. I’m so excited for this upcoming week!
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. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
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!
*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):
buy
For just the meal plan:
Just curious if I can do the workouts at home with minimal equipment (freeweight and resistance band)?
she has an ebook that has all sorts of home workouts with minimal equipment! you should check it out, it's great!!!
What I do is follow her target schedule and do any of the workouts I can that she has listed and then fill in the rest of the workout with exercises I can do with the equipment I have (which is only my body weight, a chair or table, and an 8 lb. medicine ball). So if its Bicep/triceps day for example, I'll do things like overhead extensions, pushups, diamond push ups, dips etc. and if you get bored with that you can always search Pinterest or google for "at home Triceps exercises" or whatever. Its a little bit more work on your part than just going to the gym and doing what Lauren has written out, but it can be just as effective if you make sure you're pushing yourself.
Thanks guys 🙂