09
Dec
2014
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A week of fitness and vitality

Tips For Staying Fit This Season

Keeping Motivated Amongst Temptation!

Here I have put together some inspiration of how you can eat healthy during the week and no matter how busy you are still continue with express home workouts – So get reading and put some of this into action this month.

A WEEK OF FITNESS AND VITALITY! – KEEP SUNDAY AS A REST DAY

MONDAY

BREAKFAST Oats with almond milk and a drizzle of honey and cinnamon
SNACK 1 piece of fruit
LUNCH Big green salad with raw spinach and steamed veg such as broccoli or mangetout – (I quickly do mine in the microwave for around 3/4minutes) Served with some pre cooked turkey chunks or can of tuna. Add 3 tablespoons of wholegrain rice
MID AFTERNOON SNACK 2 x oat cakes with honey and cinnamon
DINNER Baked Sweet potato served with either fish or chicken with steamed veg such as broccoli, cauliflower, courgette, green beans. Season to taste!
EVENING SNACK Poached pear or apple with cinnamon and a dollop of thick plain greek yogurt
EXERCISE Watch 10 Minute Express Leg workout

TUESDAY

BREAKFAST Oats with almond milk and a drizzle of honey
MID MORNING SNACK Apple
LUNCH 2 rice cakes topped with cottage cheese and lean ham. Chunky mixed bean and vegetable soup or something similiar
MID AFTERNOON SNACK Green Smoothie – see recipes
DINNER Steamed butternut squash,broccoli and carrots – season with chilli and sautéed garlic serve with grilled fish or meat or ½ cup of mixed warm beans or lentils seasoned to taste.
EVENING SNACK if hungry 1 pot of Plain greek yogurt and berries you can add protein powder to the yogurt to make it thick and dessert like
EXERCISE Watch 10 minute ab set workout

WEDNESDAY

BREAKFAST Greek yogurt with orange slices and blueberries
SNACK (if hungry) Ginger Kale Smoothie
LUNCH Chicken, sweet potatoes and cottage cheese salad
MID AFTERNOON SNACK (if hungry) 4 x oatcakes with honey and cinnamon
DINNER Raw Salad of Grated courgette and carrots mixed with olive oil and balsamic dressing on a bed of mixed leaves. Topped with mixed bean salad. (1 x can of beans rinse well – spring onion and garlic, coriander and chilli stir fried together in a tiny amount of oil until slightly brown)
EVENING SNACK if hungry Nakd bar
EXERCISE Watch Express Cardio Exercise

THURSDAY

BREAKFAST Greek yogurt with orange slices and bluberries
MID MORNING SNACK 4 x oatcakes with honey and cinnamon
LUNCH Chicken, wholegrain rice and broccoli
MID AFTERNOON SNACK 1 piece of fruit
DINNER Steamed white fish with steamed broccoli/cauliflower/carrots and sweet potato jacket
EVENING SNACK Spiced Cherry smoothie – see recipe sheet
EXERCISE Watch 10 Minute Upper Body Blast workout

FRIDAY

BREAKFAST Energy Boost Smoothie – see recipe sheet
MID MORNING SNACK Warm Miso soup
LUNCH Bid Salad incorporating steamed broccoli and spinach with mixed beans or lentils or grilled chicken with 3 tablespoons wholegrain rice
MID AFTERNOON SNACK Veg crudités with hummus
DINNER Vegetable  and lean beef strips stirfry with lots of veg and beansprouts – no rice
EVENING SNACK (if hungry) Apple or berries
EXERCISE Watch 10 Minute Full Body Fitness

SATURDAY

BREAKFAST Energy Boost Smoothie – see recipe sheet
MID MORNING SNACK Veg crudités with hummus
LUNCH Spicy lentils on mixed salad leaves with warm wholemeal bun top with turkey or chicken.
MID AFTERNOON SNACK Warm Miso soup
DINNER Steamed white fish with steamed broccoli/cauliflower/carrots and sweet potato jacket
EVENING SNACK Mint chocolate smootie
EXERCISE Watch SUPER FAST HIIT Session

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Em Fitness - Personal Trainer in Brighton and Hove

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