California Sandwich:-)

Tired of the same old ham and cheese? Try this fresh spin on your next sandwich...it will rock your world!

7 days to a Healthier you!

Protein Guide 101: Quinoa-Chicken

Hey Curvy Ladies: Step-by-step Guide to your Bikini Body!!!

April showers bring May flowers, which also bring us a little closer to summer! It's the time of year when everyone looks forward to that HOT summer sun. Yay!! But many of us are concerned about stepping into that bikini again for the first time. Well you are in luck... The Fit Life is providing a week-by-week meal plan that will make you feel confident and look HOT this season!!

Here's your 1st Week's meal plan. Stay tuned for corresponding daily workout routines! Enjoy:-)

Monday

Breakfast
3 Scrambled Eggs
1 large grapefruit


Snack
25 almonds


Lunch
Turkey Wrap
1 apple


Snack
1 piece of string cheese


Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana


Snack
2 small boxes of raisins


Lunch
Leftover Spicy Chicken and Pasta


Snack
0% fat Greek yogurt


Dinner
Miso Salmon
2 cups of broccoli

Wednesday

Breakfast
Lean Eggs and Ham
1 large grapefruit


Snack
25 almonds


Lunch
Black Bean and Cheese Burrito
1 apple


Snack
1 piece of string cheese


Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Thursday

Breakfast
Berry Wafflewich
0% fat Greek yogurt


Snack
15 snap peas
2 Tbsp of hummus


Lunch
Gobbleguac Sandwich
1 apple


Snack
1 banana
1 piece of string cheese


Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast
0% fat Greek yogurt
1 large grapefruit


Snack
1 Luna Bar


Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds


Snack
30 baby carrots
4 Tbsp of hummus


Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

Saturday

Breakfast
Loaded Vegetable Omelet
1 banana


Snack
1 piece of string cheese


Lunch
Turkey Wrap
1 apple


Snack
10 cherry tomatoes
2 Tbsp of hummus


Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

Sunday

Breakfast
Loaded Vegetable Omelet
1 banana


Snack
15 baby carrots
2 Tbsp of hummus


Lunch
Eat Out
Snack
0% fat Greek yogurt


Dinner
Penne with Chicken Marengo
2 cups of broccoli

8 Moves for a Rockin' Hard Bod!

Sit ‘n Scuplt

Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs; repeat.

Side Slimmer

Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds. Switch sides; repeat.

Climb the Wall

Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Pull right knee toward chest (as shown), then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs, for 1 minute.

Ab-Flab Fighter

Stand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps. Switch legs; repeat.

Performance Pike

Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Engage abs as you lift hips until body forms a wide inverted V (as shown). Return to start for 1 rep. Do 15 reps.

Booty Bridge

Lie face up with head away from wall, right knee bent and foot on floor, left knee bent 90 degrees with foot pressing into wall. Extend right leg toward ceiling and lift hips until body forms a straight line from left knee to shoulders (as shown). Pause, then lower hips for 1 rep. Do 15 reps. Switch legs; repeat.

Pumped-Up Plank

Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall.

Extra Credit

Do just the previous seven moves and you'll firm up. Add this squat jump for 1 minute between each and you'll also torch serious calories.

Face wall and squat deeply. Thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly touch the wall as high as you can with both hands. No rest between reps. Have fun and get ready for results! (found in self.com)

Love Pancakes? Here's a high protein recipe...

OMG!!! If you haven't tried any variation of a protein pancake yet...you are missing out!! I just made my first patch this morning and it was delicious! Every morning, I like to have a nice hearty breakfast (most important meal of the day) although hearty can come with a few too many extra calories, especially those pancakes! This recipe is a sweet alternative to those not-so-light cakes. These cakes are packed with 47 grams of protein and are still less than 430 calories. I'm convinced that after you try them, you will never make pancakes the same way again. Enjoy:-)   

Serves: 1 ( 1 very large pancake or 2 smaller pancakes)

Ingredients:

1/2 cup quick oats, dry1/2 cup low-fat cottage cheese3 egg whites 1/2 serving of your favorite protein powder (I use 100% Whey vanilla)
Coconut oilFresh berries, optional2 teaspoons honey

Directions:

Combine quick oats, cottage cheese, egg whites, honey and protein powder in a blender. Mix well until it resembles traditional pancake batter.

Heat a large skillet over low heat, and lightly coat with coconut oil. Pour the batter to the center of the skillet into 1 or 2 cakes. Let it cook for approximately 3 minutes until the sides easily lift. Flip pancakes and cook for an additional two minutes.

Serve with fresh fruit, agave nectar, or the topping of your choice. 

*Don't be afraid to play around with different ingredients in your batter, ie. bananas, cinnamon, coconut, peanut butter & the list goes on.

1st Stop on the Health Train...Starts here!

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