gymDay 1:

Cardio

30-45 minutes on the elliptical within 65- 85% of your maximum heart rate.

 

 

Chest, Shoulder and Triceps Day:

Shoulder Press: 3 x 15

Overhead Triceps Extension: 3×15

Chest Press: 3x 15

Lateral Raises: 3x 15

Front Raises: 3x 15

 

 

getting knots out of your muscles, fit and curvy, fit with curves, fit butt curvy, Tatiana Scott, fitness bloggerAt Home No Gym Workout:

Walking Lunges 50

Resistance Band shoulder press 3×15

Resistance Band Over Head Triceps ext 3×15

Resistance Band Lateral Raise 3×15

Resistance Band Front Raise 3×15

Body Weight Squats 30

Dumbbell Chest Flies 3×15

Squat to press 3×20

Resistance Band Rear Deltoid Raise

Dumbbell Chest Press 3×15

 

 

Breakfast: ¼ cup of oatmeal, 1 tsp of flax seeds, 6 strawberries, and 3 egg whites.

Snack 1: ½ cup of black beans, ½ of a tomato diced, 1 tsp of diced onions (optional), 1 tsp of Greek yogurt, lime and lemon juice to taste, and cilantro

Lunch: 3 oz of lean ground chicken breast or Chicken breast cooked in 1 tsp of olive oil or coconut oil, 6 asparagus spears, and ½ cup of quinoa or whole grain brown rice.

Snack 2: 3 oz of diced low sodium lean turkey, 12 almonds, and ½ of a green apple

Dinner: 3 oz of Chicken Meatball(recipe below) with 1 cup of kale and ¼ cup of sweet potatoes

 

Chicken Meatball Recipe

2.5 lbs ground chicken breast, 3 egg whites, 1 cup of dry oats, 1 medium green bellpepper, 1 medium red bell pepper, 1 purple onion, 1 tbsp. minced garlic, 1 tbsp. onion flakes, 1 tbsp. dried basil, 1tbsp of oregano, salt free seasonings to taste.

 

Directions:

Preheat oven to 375degrees

Using your hands combine all   ingredients together in a large bowl

form about 12 meatballs from the   chicken mixture

spray a muffin tin with non-stick   spray

place a meatball in each muffin cup

bake for about 35 minutes or until   golden brown

3 to 4 oz at a time ( invest in a  inexpensive scale)

fit and curvy, fit with curves, fwc, houston personal trainer, tatiana scott, www.fitwithcurves.com

Without a plan how do you expect to reach goals. Use this sample entry to complete the rest of your days for this week. Follow me on all my social media sites @fitwithcurves. I post daily.

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