Hi loves! Today I wanted to share with you how I changed up my diet for 2017, what I’ve been eating/doing to get fit for summer! Health and fitness are so important and lately I’ve gotten more into them! I’m going to share my workout, and diet routine. I hope you enjoy this post!
My Workout Schedule:
Monday-Sunday (If I cannot make it to the gym or do these I will do a workout in my house or go for a walk if the weather is nice.)
- Monday = Total Body (cardio/lifting)
- Tuesday = Legs (cardio/lifting)
- Wednesday = Arms (cardio/lifting)
- Thursday = Cardio & Abs
- Friday = Cardio, Yoga, Walking
- Saturday = Total Body, Yoga, Walking
- Sunday = Yoga, Walking
Total Body consists of Tuesday-Thursday combined:
Legs 10 sets of 20 each exercise:
- Hip Thrusts
- Leg Kick Backs
- Donkey Kicks
- Leg Press (90 lbs)
- Hip Adductor and Abductor (90 lbs on both)
Arms 10 sets of 20 each exercise:
- Bicep Curls (10 lbs)
- Chest Press (10 lbs)
- Lateral Flys (15 lbs)
- Shoulder Press (10 lbs)
- Lateral Pull Down (20 lbs)
- Cable Row (20 lbs)
- Tricep Extensions (10 lbs)
- Tricep Dips
Abs 10 sets of 20 each exercise:
- Sit ups
- Leg raises
- Russian twists
- Ab Cruncher Machine (40 lbs)
- Planks (1 minute intervals 3 times)
I drink about 5 water bottles a day. A regular bottle of water holds 16 fluid ounces of water. Water is beneficial for your overall health. It helps with skin, mental health, and obviously physical health in so many ways. Drinking so much water will make you have to pee a lot lol, but the end result will be so worth it. Water will make you feel more full so you will eat less, causing you to lose weight.
- No junk food/processed food/fried food/fast food/dessert/candy
“Now wait a minute Theresa, why are you cutting out all the good stuff!!”Lol I get it, hearing this can be hard. Trust me I love McDonald’s fries lol but they are so bad for you its ridiculous. All the salt, grease, artificial flavoring, strange ingredients etc. is not worth it. There are so many healthy alternatives you can make to replace these things! For example the most common junk food is potato chips. Everyone loves to hear that “crunch” of the chips. You can make kale chips or eat healthy popcorn! I honestly love popcorn so I’m happy I’ve found a way to still have it in moderation of course. Now with dessert its really all the stuff filled with sugar. Good alternatives to that slice of cake are dark chocolate on fruit (ex: dark chocolate covered strawberries) or angel food cake! Angel food cake is the healthiest cake you’ll ever find in a box. It actually tastes great too! I love to add whipped cream and strawberries to my angel food cake and it is the perfect little piece to satisfy my dessert wants. Another great dessert in moderation are healthy brownies!
- Limit your white bread, pasta and rice
The 3 things everyone loves the most. I’m Italian so I’m all about bread and pasta. It’s essentially my weakness and it’s horrible lol. Like most things, there are many alternatives for white bread, pasta and rice. I won’t eat much bread unless it is Italian bread (on special occasions I’m not going to lie to you lol) but good white bread alternatives are whole wheat, whole grain, ezekiel bread, or whole wheat wraps! Ezekiel bread has become my new favorite and it’s the only bread I will eat! Toasted it tastes just like an Italian bread stick! Pasta has so many alternatives like, quinoa pasta, couscous, whole-wheat pasta (in moderation), zucchini pasta, and spaghetti squash. There are so many forms of pasta out there. Same thing with rice, instead of white, try brown rice, or quinoa or couscous.
- Stop eating fruit after lunch
Fruit gives us energy. It is best to stop eating fruit around lunchtime because you want to breakdown the energy during the day. You don’t want to go to sleep with the energy cause you won’t be able to sleep lol. If I’m going to eat fruit I always have it until lunchtime. Personally I like fruit for breakfast anyways so I usually always follow this tip. It’s still okay to have a little bit if you’re craving sweets at night, but don’t over do it.
- Limit starches after lunch
Its best to eat starchy food from breakfast to lunch not after. Starch gives a lot of energy, you want to burn that energy during the day not after dinner. Chances are after dinner you’re going to bed. You wont burn the starch correctly in your sleep. Although, there are some starches that are good to eat after lunch: Beans, Hummus, Lentils, and Quinoa. This can sometimes be super challenging to follow. My favorite snack to have before dinner or after is carrots with hummus! Sweet potatoes are another favorite of mine but they are only good in moderation after lunch so I limit them to once or twice a week.
- Protein, Protein, Protein!
Protein is so important when you’re trying to lose weight and be healthy! I’m not big on eating chicken, or any other type of meat for protein (I’ll have it once in a while but not everyday) so I will use protein powder! I use the Perfect Fit Vanilla Protein – Tone It Up. I add this protein powder in my smoothies, pancake/waffle mix, overnight oats, scrambled eggs, and many other meals! It’s good to have protein at least 3 times a day but sometimes that can be really hard.
- Eat veggies with every meal!
You would think this would be hard but it’s actually easy! For breakfast I keep the veggies raw, like carrots or broccoli. By lunchtime, I’m cooking some veggies and throwing them in a salad or on a plate with some type of protein. For dinner, my meals are usually more veggies than anything else! Veggies are so important! If you don’t like the traditional carrots, and broccoli, find one you like! There are so many veggies to choose from! My favorite veggie is Brussel sprouts!
This is basically what I’ve been doing plus a little more, but these are the most important! I hope these tips help you get fit and healthy for summer! Get those summer bods ready! If you have any questions feel free to email me or dm me on any of my socials!