Sample 3-Day Meal Plan

***These healthy proteins, carbs, and fats are a great source of nutrients, in the proper amount, to fuel your metabolism yet, control hunger and cravings throughout your day.*** 

Monday:

                   Breakfast: 2 egg whites, wheat toast with 1 tsp of Real Fruit jelly, 2 slices of turkey bacon

                   Snack: banana with 1 tsp of peanut butter

                   Lunch: 1 grilled/baked chicken breast with 1/2 cup of brown rice and steamed broccoli, carrots, and peas 

                   Snack: 1/2 cup fat free cottage cheese with Quaker cheddar chips (or any low fat cracker)

                   Dinner: turkey and spinach wrap on wheat tortilla and baked sweet potato on side 

Tuesday:

                   Breakfast: sugar free whole wheat oatmeal and a banana 

                   Snack: mixture of almonds, peanuts and cashews

                   Lunch: toasted tuna, spinach or kale and pickle sandwich on wheat bread  with a side of fat free pretzels 

                   Snack:1/2 cup of fat free Greek yogurt with blueberries and strawberries

                  Dinner: grilled chicken spinach salad with 2 tsp  of fat free dressing

Wednesday:

                     Breakfast: 2 eggs (1 egg white) on one slice of toasted wheat bread with fat free ham and sliced avocados  

                     Snack: apple with 1 tsp of peanut butter

                    Lunch: grilled salmon or tilapia with brown rice and steamed vegetables 

                     Snack: half of a protein bar or meal bar

                      Dinner: 1/2 cup of whole wheat pasta, canned chicken and grilled/steamed zucchini mixed with fat free Alfredo sauce 

Exercise Demonstrations

Jump Stance Squat with weighed bar
 

Walking lunge with weighted bar

Leg raise with chest press (laying on bench)

Personalized Diet & Workout Plans

Contact me for your personalized diet and/or workout plan. I will build your plan based on your fitness goals. Weekly diet and/or workout plans are $25 each and monthly diet and/or workout plans are $50 each.

 Kirsti Wallace 

      DreamFitLiveFit@gmail.com 

Core Workouts

Workout #1:

Goal: take less than 10 seconds in between sets 

                                *Lay face up on a bench with legs hanging off bench

-20 leg raises 

-40 mountain climbers (hands and feet on floor or challenge yourself by placing feet on bench and hands on floor)
-12 triple plank (elbows on floor keeping body straight as a board, lift up on left elbow extending right arm in the air, then back to middle plank, then lift up on right elbow extending left arm in the air, then back to middle plank)

-20 big scissor kicks 

-40 mountain climbers
-12 triple plank

-20 knee in & outs

-40 mountain climbers
-12 triple plank

-20 flutter kicks

-40 mountain climbers
-12 triple plank

***REPEAT ALL 12 SETS***

Workout #2:

-50 Russian twists (with medicine ball)

-40 sit ups

-30 suitcases  

-20 V-ups 

-10 side ups (10 each side)

-5 leg climbers (5 each leg)

-2 minute plank

*REPEAT 3x*

Burn Fat & Tone Up with Total Body Workouts

     Total body workouts consist of a combination of cardio and strength interval training. Each workout is rated either LOW, MODERATE, or HIGH intenisty.

Always warm up for at least 5 minutes before working out including walking or jogging followed by stretching. Then cool down after workouts with a 5 minute walk or jog and stretch. 

Workout #1.     [Rated: HIGH intensity]          

 *Goal: take less than 10 seconds rest in between sets 

-18 push ups (regular or incline)
-18 walking lunges (with at least 5lb dumbbells or plate)
-18 leg raises (laying on bench with legs hanging off)
     -2 minute sprint (on treadmill or track)
-15 push ups (regular or incline)
-15 walking lunges (with at least 5lb dumbbell or plate)

-15 scissor kicks (laying on bench with legs hanging off)
     -4 minute run up stairs (on Stair Master or any flight of stairs)
-12 push ups (regular or incline) 
-12 walking lunges (with at least 10lb dumbbell or plate)

-12 leg raises (laying on bench with legs hanging off)
     -2 minute sprint (on treadmill or track)
-9 push ups (regular or incline)
-9 walking lunges (with at least 10lb dumbbell or plate)

-9 scissor kicks (laying on bench with legs hanging off)
     -4 minute run up stairs (on Stair Master or any flight of stairs)
-6 push ups (regular or incline)
-6 walking lunges (with at least 10lb dumbbell or plate)

-6 leg raises (laying on bench with legs hanging off)

Workout #3.      [Rated: MODERATE intjisty]

*Goal: take less than 10 seconds rest in between sets

Workout #3.      [Rated: LOW intensity]  

***Goal: take less than 10 seconds rest in between sets 

***add 5-10lb medicine ball to increase intensity level  

20 split squats

15 pull ups (assisted if needed)

20 sit ups

40 mountain climbers 

20 jump squats 

15 tricep dips

20 crunches

40 mountain climbers 

***REPEAT x 3**

Exercise and Nutrition- The Perfect Combination

     Combining a healthy diet and exercise routine may be one of the hardest things we will ever face when it comes to living a fit and healthy lifestyle. A properly designed exercise program helps manage your daily food caloric intake and a properly designed diet program gives you the nutrition you need to fuel your body during exercise as well as ensure proper recovery.
     Dieting simply means eating healthy. You do not have to spend a lot of money or consume strickly salads. A healthy diet means eating the right foods in the proper amount. The three necessary macronutrients for a fit and healthy lifestyle are protein, carbohydrates, and fat. These three macronutrients should not be consumed in equal amounts. The daily intake percentage for each depend on your fitness goal. For example, if you live a very active lifestyle and your goal is to tone up and build lean muscle mass, your daily intake percentage for each should be about 55% protein, 35% carbohydrate, and 10% fat (this is my diet count). 

     What's your fitness goal?

     Whatever it is, write it down. Stay committed to it. There will be days when you want to change your mind or make an easier goal for yourself because it gets too tough, but keep going. Each day might get easier, it might get harder, either way do not settle. If you never feel like giving up, your dream may not be big enough. Don't sell yourself short. Strive to be the best that you can be.

     

     "If your actions inspire others to dream more, learn more, do more, and become more, you are a leader." 

     -John Quincy Adams