5 FREE workouts + NUTRITION plan!


As we adjust to our new "normal" as a society during the quarantine, we may find ourselves watching too much TV and eating all of the baked goods we now have time to bake. Now more than ever it is important to take care of our bodies. Anti-inflammatory foods, mindset, and exercise are 3 important keys to staying healthy in mind, body, and spirit.


Here are are FIVE free 20 minute workouts for your week + meal and snack ideas to fuel your body well.


Monday: Strength and Stability--a focus on building strength and challenging your balance and functional fitness. With or without weights.


Tuesday: Run, bike, or hike 25 minutes OR Intense 20--20 minutes of pure cardio


Wednesday: Max Burn--A total body cardio and strength challenge in 20 minutes! Requires weights.


Thursday: Run, bike, or hike 25 minutes OR Intense 20--20 minutes of pure cardio


Friday: Strength and Stretch--Slow, controlled movements to strengthen and release the body. No weights needed.


Portion Controlled Meal Ideas!


Breakfast ideas:

*8 oz green smoothie

*1 cup oatmeal with 1 TBS flaxseed and 1/2 cup berries or 1/2 banana

*1 slice sprouted grain toast with 1 TBS nut butter and 1 serving fruit

*Vegetable omelet (1 egg, 2 whites) with sauteed vegetables, 8 oz milk/milk sub and 1 piece of fruit


Lunch ideas:

*1 cup leafy green salad with 1 egg + 2 egg whites, vegetables, 1 oz cheese or 1 oz nuts, 1 TBS olive oil based dressing

*Sprouted grain sandwich with 2 oz nitrate free meat, 1 oz cheese (optional), green leaf lettuce, tomato, with 2 tsp clean mayonnaise with raw vegetable (carrot) and 1 piece of fruit

*Leftovers from a well balanced dinner or a 600 calorie meal away from home (skip the fried foods, alcohol, and processed grains)


Dinner ideas:

*3 oz salmon with 1 cup rice and 1 cup steamed vegetables

*1 cup whole grain/brown rice pasta with 1 cup sauce (add 2 oz meat), 1 cup steamed vegetable

*4" x 4" vegetable lasagna

*Taco salad with 1 cup leafy greens, onions, 1 oz cheese (optional), 2 oz lean seasoned meat or 1/2 cup beans, 1 TBS guacamole and 1 TBS salsa + carbohydrate serving of your choice

*3 oz lean burger/vegetable burger with 1 TBS corn syrup free ketchup and 1 cup homemade sweet potato fries

*600 calorie meal away from home (no fried foods, alcohol, or processed grains)


Snack ideas:

*1/4 cup trail mix with nuts, dark chocolate, and dried fruit (sulfate free)

*3 cups organic popcorn

*Lara Bar

*Homemade treat

With dairy...

*10 rice crackers with 1 oz cheese

*1/2 cup organic Greek yogurt + 1 TBS honey and 1 oz nuts

*1/2 cup cottage cheese with 1 serving fruit


A daily walk, a good laugh, and a positive attitude go a long way! Keep moving forward!


In health and wellness,


Marian McCormick RDN, CPT, CLT

Dietitian/Momof4/Fitness Professional


Go to www.marianmccormick.com to download your free 7 day #meatless meal planner including recipes and grocery list!









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