Tips For Staying Fit This Season
Keeping Motivated Amongst Temptation!
Here I have put together some inspiration of how you can eat healthy during the week and no matter how busy you are still continue with express home workouts – So get reading and put some of this into action this month.
A WEEK OF FITNESS AND VITALITY! – KEEP SUNDAY AS A REST DAY
MONDAY |
|
| BREAKFAST | Oats with almond milk and a drizzle of honey and cinnamon |
| SNACK | 1 piece of fruit |
| LUNCH | Big green salad with raw spinach and steamed veg such as broccoli or mangetout – (I quickly do mine in the microwave for around 3/4minutes) Served with some pre cooked turkey chunks or can of tuna. Add 3 tablespoons of wholegrain rice |
| MID AFTERNOON SNACK | 2 x oat cakes with honey and cinnamon |
| DINNER | Baked Sweet potato served with either fish or chicken with steamed veg such as broccoli, cauliflower, courgette, green beans. Season to taste! |
| EVENING SNACK | Poached pear or apple with cinnamon and a dollop of thick plain greek yogurt |
| EXERCISE | Watch 10 Minute Express Leg workout |
TUESDAY |
|
| BREAKFAST | Oats with almond milk and a drizzle of honey |
| MID MORNING SNACK | Apple |
| LUNCH | 2 rice cakes topped with cottage cheese and lean ham. Chunky mixed bean and vegetable soup or something similiar |
| MID AFTERNOON SNACK | Green Smoothie – see recipes |
| DINNER | Steamed butternut squash,broccoli and carrots – season with chilli and sautéed garlic serve with grilled fish or meat or ½ cup of mixed warm beans or lentils seasoned to taste. |
| EVENING SNACK if hungry | 1 pot of Plain greek yogurt and berries you can add protein powder to the yogurt to make it thick and dessert like |
| EXERCISE | Watch 10 minute ab set workout |
WEDNESDAY |
|
| BREAKFAST | Greek yogurt with orange slices and blueberries |
| SNACK (if hungry) | Ginger Kale Smoothie |
| LUNCH | Chicken, sweet potatoes and cottage cheese salad |
| MID AFTERNOON SNACK (if hungry) | 4 x oatcakes with honey and cinnamon |
| DINNER | Raw Salad of Grated courgette and carrots mixed with olive oil and balsamic dressing on a bed of mixed leaves. Topped with mixed bean salad. (1 x can of beans rinse well – spring onion and garlic, coriander and chilli stir fried together in a tiny amount of oil until slightly brown) |
| EVENING SNACK if hungry | Nakd bar |
| EXERCISE | Watch Express Cardio Exercise |
THURSDAY |
|
| BREAKFAST | Greek yogurt with orange slices and bluberries |
| MID MORNING SNACK | 4 x oatcakes with honey and cinnamon |
| LUNCH | Chicken, wholegrain rice and broccoli |
| MID AFTERNOON SNACK | 1 piece of fruit |
| DINNER | Steamed white fish with steamed broccoli/cauliflower/carrots and sweet potato jacket |
| EVENING SNACK | Spiced Cherry smoothie – see recipe sheet |
| EXERCISE | Watch 10 Minute Upper Body Blast workout |
FRIDAY |
|
| BREAKFAST | Energy Boost Smoothie – see recipe sheet |
| MID MORNING SNACK | Warm Miso soup |
| LUNCH | Bid Salad incorporating steamed broccoli and spinach with mixed beans or lentils or grilled chicken with 3 tablespoons wholegrain rice |
| MID AFTERNOON SNACK | Veg crudités with hummus |
| DINNER | Vegetable and lean beef strips stirfry with lots of veg and beansprouts – no rice |
| EVENING SNACK (if hungry) | Apple or berries |
| EXERCISE | Watch 10 Minute Full Body Fitness |
SATURDAY |
|
| BREAKFAST | Energy Boost Smoothie – see recipe sheet |
| MID MORNING SNACK | Veg crudités with hummus |
| LUNCH | Spicy lentils on mixed salad leaves with warm wholemeal bun top with turkey or chicken. |
| MID AFTERNOON SNACK | Warm Miso soup |
| DINNER | Steamed white fish with steamed broccoli/cauliflower/carrots and sweet potato jacket |
| EVENING SNACK | Mint chocolate smootie |
| EXERCISE | Watch SUPER FAST HIIT Session |