Wednesday, September 18, 2013

Meal Plan (Clean) and Exercise Schedule

So summer is pretty much over and its time to get ready for the winter weather!! Although I love summer and being outside, I love fires and the smell of cinnamon and pine trees and decorating for Thanksgiving and Christmas!! This means time to cuddle inside with my kids and hubby!! 

What are your plans for exercise when you don't want to travel in the cold weather? Do you have in home workouts, or do you stop exercise all together? I know this time of year gets people less excited and into exercise because your not wearing a bikini or shorts and tank everywhere.  That does not mean you don't have to take care of your body though! You still have to feel good about yourself and be happy with your body! I know when I gained my weight, I was unhappy and embarrassed to even be around my husband.  How is anyone suppose to love you if you don't love yourself?

Its time to focus on yourself by eating proper nutrition and incorporate exercise so you are healthy inside and out! Nutrition is 70-80% of your weight loss.  So if you plan on exercising 3-5 days a week, but eat processed foods and not watch your portions, you are wasting your time.  I am not going to sugar coat anything.  I am here to help you so I am going to tell you the truth! I am saying this from experience. I was the type who would workout hard, and then eat a jar of peanut butter or box of  oreos in one sitting (no joke)!I was a fatty.. An unhappy one at that! 
After finally being so disgusted with myself, I took the time to educate myself on nutrition and clean eating and exercised regularly.  I am a fitness coach for BEACH BODY and our goal is to help people live a healthier and more fulfilling lifestyle by incorporating both exercise and clean eating into your schedule.
I know it sounds hard right??! 
Honestly, if you think being dedicated sounds hard, what in life is easy anymore right?! NOTHING! We gotta work hard for what we want and if we want something bad enough (no matter what it is), we will do what it takes to get there.  I put my commitment into nutrition and exercise and I have reached my goal in 10 month losing 40 lbs BUT toning and feeling comfortable in my own body, gaining lots of energy, and getting rid of my cravings! Don't get me wrong I am human and still have my days, BUT nothing like what they use to be.  

How did I reach my goals?
When I started 1 yr ago, I started my weight loss journey in a challenge group with another BEACH BODY coach and did INSANITY and drinking SHAKEOLOGY.  I have been using Shakeology ever since, but also used TURBO FIRE, P90X, Les Mills COMBAT, ULTIMATE RESET, and FOCUS T25! I love having all my workouts at home because this gives me a great variety to switch things up! 
If I am in the mood for some dancing, I will go with Turbo Fire.. if I want cardio, I will go with Insanity.. If I want to lift, P90X it is!! For the past 10 weeks, I have been doing T25 which works perfectly for me at 4am before I go to work! Love the quick, but intense workouts! 
So here is my meal plan for the week:

Sept 16thth-sept 22nd

Ript circuit
Dynamic core
Core cardio
Upper focus
Speed 2.0

Meal 1

Shakeology Pumpkin Pie
Shakeology (Pumpkin Pie)
Shakeology (pumpkin Pie)
(choco peanut butter)
Shakeology (almond fudge)
Shakeology (vanilla almond)
Shakeology (vanilla almond)

1 apple, 1 oz raw almonds
Banana with 1 tbsp natural peanut butter
1 apple, 1 oz raw almonds
1 apple, 1 oz raw almonds
1apple, 1 oz almonds
Banana protein Energy bar (blog)
Banana Protein energy bar
Meal 2

Greek salad grilled chicken (5 oz)
Greek salad
Greek salad, grilled chicken 5 oz
Greek salad, chicken salad
Protein bar (luna)
Steak salad


Raw peppers and cucumber and hummus
1 apple, 1 oz raw almonds
3 hard boiled eggs, 4 whole wheat crackers
3 hard boiled eggs, 4 whole wheat crackers
4 whole wheat crackers, green bean chips
Peppers and hummus
Peppers and hummus
Meal 4

Stir  fry veggies with sweet potato
veggie stir fry sweet potato
Baked sweet potato, veggie stir fry, cucumber tomato salad
Baked sweet potato, veggie stir fry, cucumber tomato salad
Chicken and shrimp stir-fry
Chicken and shrimp stir-fry

String cheese, hard boiled eggs
Banana protein icecream (blog)
Banana protein ice cream
Peppers and hummus
Raw peppers and hummus
Kale chips
Kale chips

I use Shakeology once a day which is my health shake and a complete meal replacement that has lots of dense nutrition! Its like my fuel for my body and thats where I get my energy from and less cravings.  I stick to proteins and veggies in the evening so I am not holding in anything heavy while Im sleeping.. of course you don't burn as many calories during sleep so you do not need a full course meal at night.
I run challenge groups once a month, so if you are ready to start your journey to a new lifestyle, my next challenge will start Oct 14th! Message me for details
You can find me on facebook at
IG @foreverfitnurse

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