Fitness Recipes

Feel Fit this February

beach

The majority of people on the planet have taken the time this January to accept reality after Christmas. The feelings of being broke, gaining Christmas weight and trying to make a life plan hits us in the form of ‘January Blues’. It’s time for you to seize 2017 and kick start your healthy journey this month. Workout, eat healthier, meditate if needs be. Do something new. Challenge yourself, and inspire those around you.

If you have never gone for a run or entered a gym, do it now. If you have no money like a lot of us, home workouts are just as sweaty and effective. I have recently started focusing on full body workouts in the form of plyometric or ‘Tabata’. I have started running again and am feeling the benefits of getting faster, leaner and happier. I think it is essential to do some form of exercise every day, even if it’s a 30 minute walk. The more your body moves, the more it craves to me.

With regard to eating healthier, I stand by meal prep. If you don’t prepare, hunger takes over and impulse purchasing of anything spar offers WILL happen. It happens to the best of us. Buy some lunch boxes, get your bum in the kitchen and make some delicious and nutritious food.  You know what your own goal, you know what healthy foods are and what you should eat, so what’s stopping you?

Here is a food & exercise regime for you to follow 4-5 days a week this February <3 with luv, liv x

 

Food Journal

Breakfast options

  • 3 egg omelette with smoked salmon
  • 40g of rolled oats with scoop of protein powder and chopped banana
  • 3-4 Scrambled egg whites with mushrooms

Lunch options

  • Poached chicken/salmon with lettuce & avocado
  • Homemade pizza on a wrap with tomato pure, peppers and chicken
  • Homemade salad with chicken, quinoa, avocado, tomatoes and balsamic dressing

 

Dinner options

  • Zuchini pasta with chicken and tomatoes
  • Poached salmon with 75g rice (when dry)
  • Minced turkey mixed with peppers and sweet potato fries
  • Poached chicken with chopped veg and salad

 

 

Workouts

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
10 minute sprints with 30 second intervals 10 Burpees 60 minute walk/ rest day from gym Foam roll about 30 seconds per muscle 10 minute sprints with 30 second intervals 10 knee tucks REST DAY
3 sets of 8 reps assisted pull-ups 15 Jump lunges Barbell squats 3 sets x16 reps Warm up with light weight front raises 10 burpees
3 sets of 16 lateral pull-downs 10 bodyweight jump squats Dumbbell lunges 3sets x8 reps per leg 3 sets x 16 chest press 20 mountain climbers
3 sets of 16 reps of low rows 60 High knees Goblet squat with kettle bell 3 setsx10 reps 3 setsx12 biceps curls with medium weight 60 High knees

 

ALL ABOVE X 3/4 SETS

3 sets of 12 Lateral raises 15 mountain climbers

 

ALL ABOVE X 3/4 SETS

3 setsx12 reps of leg press 3×16 chest flyes on cables 3 sets x 16 reps of shoulder press
3 sets of 12 reps of face pulls using rope 30 minute walk (try incline) 3 setsx 16 reps hamstring curl 3 x 10 tricep pulldowns using rope on cables 3 sets x 16 side lateral raises

 

3×16 light weight shoulder frontraises

 

 

Tag me @bodyfitgeek after your workouts ladies!!!! XXXXX

You Might Also Like

No Comments

Leave a Reply