It’s been a while since I last posted, but I am SUPER excited for this post. In September, 2014, I got engaged to my favorite person! In our newly engaged bliss and planning it felt as though time was standing still, and I would forever be in the best moment of my life. Well, I looked at the calendar yesterday and reality struck- holy cow- March is pretty much here (time didn’t stand still) and the start of WEDDING SEASON (and our wedding day) is almost here!!! Clearly, I am very excited for the season to begin. Weddings are fabulous- you get to enjoy friends, music, dancing, food and drinks! However, there is one way to make wedding season even more wonderful: feeling amazing in your wedding wardrobe!! Whether you are the bride, the groom, a bridesmaid, the mother of the bride or a guest- everyone feels better when they feel confident in their outfit and their own skin.
To help get myself ready to be the best version of me for the start of wedding season, summer, and then my own wedding in October, I have put together an easy to follow meal plan. In addition I have suggested intense workouts that I will be completing and that you can complete at home or at the gym to get toned and lean all over! Are you ready?!?! I AM!! Check it out below:
-Everything Smoothie: 1 cup almond milk, 5 frozen strawberries, 1/4 cup blueberries (not frozen), 1 scoop vanilla protein powder, 1 handful raw spinach
-Protein Pancakes with 1 cup pineapple: 1 scoop protein powder, 1/4 cup egg whites, 1/2 mashed banana- mash banana, mix with egg whites and protein powder- cook like regular pancakes
-Egg White Veggie Omelet with 1 piece whole wheat toast- use as many of your favorite chopped veggies as you like. Saute in 1 tbsp. EVOO. One veggies are cooked to your liking add in one cup egg whites and cook until done.
-Oatmeal with chopped apple and honey: Cook oatmeal according to package (one serving). Chop apple into small pieces and mix in with cooked oatmeal. Drizzle oatmeal with 1 tbsp honey.
-Kashi or All Bran Cereal: Enjoy 3/4 cup of cereal with 1 cup almond milk. cut 4 strawberries and add to top of cereal.
-Mixed Green Salad with Chicken: 2 cups of your favorite mixed greens with 6 ounces of chicken and 2 tbsp. of your favorite low cal dressing. One apple.
-Turkey Veggie wrap: One whole wheat or brown rice wrap, 5 oz. of low sodium turkey or chicken, 1/4 avocado, 2 slices tomato, lettuce, 1/4 of a bell pepper- sliced. One apple.
-Turkey Taco Stir Fry over Lettuce: 3/4cup ground turkey, chopped peppers, chopped onion, chopped jalapeño and tomato with 1/4 cup low sodium taco seasoning. Cook in skillet until turkey is cooked through. Enjoy over 2 cups chopped lettuce. One apple
-Quinoa Vegetable Salad: http://www.thegardengrazer.com/2013/02/quinoa-vegetable-salad-with-lemon-basil.html
-Veggie Hummus Wrap: One whole wheat or brown rice wrap, spread 2 tablespoons of your favorite hummus, one and a half cups of your favorite roasted veggies, and half sliced avocado. Enjoy with one banana.
–Salmon with Salad
–Paleo Vegetable Lasagna
–Beans and Greens Sweet Potato
–Turkey Burgers (no bun) with a side of roasted brussels sprouts
At any point you may make a dinner for yourself with a 6 oz. portion of lean protein (fish, chicken breast, ground turkey, quinoa, beans) and 2 cups of vegetables.
Snacks: (Pick 2 a day)
-One apple with 2 tbsp. PB or Almond Butter
-Carrots with 2 tbsp. hummus
-Smoothie: 1 scoop protein, 1 cup almond mile, fruit and ice
-One cup mixed berries and pineapple
-3 ingredient cookie from Tone it Up
Set your standards high because YOU CAN 🙂 Aim to complete 4-5 workouts each week.
1) 40 Minute Intervals on Treadmill:
Warm up with 5 minutes of jogging (5.5-6.0)
Then complete 2 minutes oh high intensity running (between 7.5 and 8.0) to 2 minutes of an incline walk (incline at 5.0 speed at 4.0) until you reach 35 minutes.
At 35 minutes cool down with a 5 minute walk- no incline- at 4.2
2) Tone It Up – Kettlebells. Complete 2 rounds. Then, challenge yourself to hold a plank for one minute- then a side plank- one minute on each side.
3) Get your heart rate up with this AT HOME- no excuses– calorie blaster. Complete each circuit 3 TIMES before moving to the next one. Follow it with a plank challenge!! 2 minute plank to a 2 minute side plank on each side!
4) Cardio and Strength Train:
COMPLETE THE MILE AND STRENGTH CIRCUIT 3 times through!! Feeling like you want more? Try getting in 4 rounds 🙂
Run 1 mile at 7.0-7.8
15 push ups
20 squat jumps
20 single arm kettle bell swings
15 weighted dead lifts (10-12 lb. dumbbells in each hand)