7 Healthy Detox Water Recipes

I am a HUGE fan of detox/infused fruit waters. I rarely can drink water with anything in it these days! Some detox waters help cleanse your liver and internal organs while some speed up your metabolism to boost weightloss. Then there are some that just simply taste good!

I personally eat all of the fruit out of mine because I do not want anything going to waste. Plus, it makes a nice little snack when you are done with your water. I use distilled or purified water, not tap, for these and I always refrigerate them overnight to let them infuse. You may mash the fruit or squeeze them or leave them whole.

Here are my 7 healthy detox water recipes that I swear by!

1. Blueberry/Orange Water aka "Smart Water"

Blueberries are a widely known antioxidant and is also known to help improve memory and cognitive functioning. They are also high in Vitamin K-the vitamin that helps with blood clotting.

Oranges are notable for being high in Vitamin C and contains various phytonutrients and antioxidants, helping to reverse free radical damage.

2. Apple/Cinnamon Water aka "Skinny Water"

This water also contains 1 tbsp. apple cider vinegar. The cinnamon amount is 1 tsp.

Cinnamon is known as an antimicrobial food. It also helps to regulate blood sugar while speeding up your metabolism, thus boosting weightloss.

Apples have phytonutrients that help control blood sugar as well and helps to slow down the digestion of carbohydrates.

Apple Cider Vinegar is high in acetic acid, lowering blood sugar levels, and can increase feelings of fullness.

3. Strawberry/Cucumber Water aka "Anti-Inflammation Water"

Strawberries are high in Vitamin C and antioxidants. They are also known to have anti-inflammatory and heart-health benefits.

Cucumbers also have anti-inflammatory and antioxidant benefits.

4. Watermelon/Lime Water aka "Body Wellness Water"

Watermelon is high in lycopene, like tomatoes. Lycopene is a carotenoid phytonutrient that's especially important for our cardiovascular health, and an increasing number of scientists now believe that lycopene is important for bone health as well. This fruit also contains a high level of Citrulline. Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems into arginine (another amino acid). 

Limes are filled with Vitamin C and antioxidants and protects against arthritis.

5. Strawberry/Peach Water aka "Heart Water"

Strawberries are high in Vitamin C and antioxidants. They are also known to have anti-inflammatory and heart-health benefits.

Peaches improves cardiovascular health and helps to lower blood pressure.

6. Grapefruit/Lemon/Lime Water aka "Cold Fighter Water"

Lemon & limes are both filled with Vitamin C and antioxidants.

Grapefruit is packed with antioxidants as well, not to mention lycopene as well.

7, Cucumber/Lemon/Lime Water aka "Spa Water"

Lemon & limes are both filled with Vitamin C and antioxidants.

Cucumbers also have anti-inflammatory and antioxidant benefits. However, the cucumber is known for it's hydrating properties towards the skin.

3 Easy Love Handle Workouts

Hi ladies!

How many of you HATE crunches? I would totally be raising my hand at this question, going "ME!" Lying exercises in general tend to be so boring to me. 

Though some lying ab moves are totally essential, I am glad to let you know that there are a few standing moves that are PERFECT for blasting ab AND love handle fat!

Complete 3 sets of 20 reps per move of the following:

1. Standing Oblique Crunch

1. Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).
2. Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.

2. Dumbbell Side Bend

• Grasp dumbbell with arm straight to side.
• Bend waist to opposite side of dumbbell until slight stretch is felt. Lower to opposite side, same distance and repeat. Continue with opposite side.

3. Torso Rotations

• Stand upright grasping a dumbbell with both hands.
• Rotate your torso to one side. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.

Here is a video demonstrating each move for you! 

My 3 Go-To Moves for a Nice and Toned Booty

It seems like almost daily that I get asked what exercises are best for the glutes. 

I have not always had great glutes-in fact, my butt and thighs have always been my "trouble areas." 

During pregnancy, I had a great bubble butt, but as soon as I had my son, breastfeeding totally robbed me of that great behind. I was left with a flat butt and had to restart all over again at the very bottom

With time, and weights, I built strong, shapely glutes! But, I realize not everyone is interested in using weights. 

So here are 3 easy moves that you can do at home to give you a nice booty-no gym needed!

1. Basic Bodyweight Squats

1. Stand tall with your feet hip width apart and your arms down by your side
2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
3. As you are lowering into the squat your arms will start to raise out in front of you for balance
4. Keep a neutral spine at all times and never let your knees go over your toes
5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
6. Pause then lift back up in a controlled movement to the starting position

2. Lunge Kicks

1. Stand with your feet together.
2. Take a long stride forward with one foot, pointing your foot and knee in the same direction.
3. Bend your rear leg until your knee almost touches the ground.
4. Push off your rear foot and bring that leg forward with your knee in a cocked position.
5. Kick at an imaginary target, then cock your knee again.
6. Continue the same movement with your other leg.

3. Glute Bridges

1. Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. 
2. Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability.
3. Inhale and slowly lower yourself back to your starting position.

All 3 of these moves are featured in my Booty & Thigh Blaster 4 Week Home Workout Program!

My snazzy outfit looks familiar, doesn't it? 

Last month, I blogged my newest workout outfits from Dick's Sporting Goods that were just too cute to NOT share. I love having workout gear that is not only cute to workout in, but also comfortable enough to move around in. I was amazed that Dick's carried Nike, Reebok, and even Under Armour! Their clearance rack also had some pretty nice deals!

If you need new workout gear to build that booty in, I highly recommend stopping by your local Dick's Sporting Goods store.

Disclaimer: I was compensated by DICK's Sporting Goods through Vocalpoint for this post. All opinions stated in this post are my very own.

Inside UFC Fighter Ronda Rousey's Diet & Workout

Whether or not you saw Ronda Rousey win the UFC fight Saturday night, one thing is for certain: she can totally kick some ass. This chick is fit, fierce, and strong. 

We got a peek inside Ronda's strict diet and fitness regimine to show you just how to train like a UFC champion fighter (or just look like one)!

DIET

Rousey's a strict fan of The Dolce Diet, a "lean and green" way of eating that a lot of pro athletes have used to get themselves into fighting shape. 

When Ronda spoke to ESPN about her diet and here's what she had to say:

"Like last night, I got the fried calamari and I took all the bread off before dipping it, and that was my treat. And I had one little rip of the cotton candy because I thought maybe gourmet cotton candy would be different. It wasn't. And I ate all the raspberries off the desserts. Everyone else had dessert. I ate the raspberries. And I wouldn't even do that during camp. Let me show you what my training diet looks like. 

Here we go. 
8 a.m.: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds, almond butter
10 a.m.: Train
11:45: Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
12 p.m.: Farmer's scramble: one whole egg, plus two egg whites, two sides of turkey bacon
4 p.m.: Skinny Sumo Stir-Fry: Grilled steak, asparagus, broccoli, mushrooms
6 p.m.: Train. Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
Before bed: Chamomile tea. Everything's got an hour, an amount, everything."

Workout
While she isn't preparing for a fight, Ronda likes mixing MMA, Judo, wrestling, and strength training mixed with a bit of Pilates. And according to her, the training also involves running sand dunes! 

However, for a more realistic workout that you can do to mimic Ronda's plan, here are a few of her favorite exercises to keeping her body in tip-top fighting shape:

1. Medicine Ball Plyo Push Up

Start in a push-up position on the floor with a medicine ball positioned between your hands. Bend your arms to lower your body towards the floor. Forcefully extend your arms, allowing your palms to leave the ground, and land with both hands on top of the ball. Replace each hand to either side of the ball before repeating. Aim for eight to 10 reps in total. 

2. Stability Ball "Fall"

Position your stomach on the top of a stability ball, place your hands on the floor and lift your feet. Keep your eyes on the floor and your shoulders level with the ground as you rotate your left hip towards the ceiling, then your right. (Don't allow your feet to touch the ground throughout the entire set!) Repeat 10 to 15 times on each side. 

3. BOSU Ball Squat & Press

Stand on the dome of a BOSU ball with your feet hip-width apart, holding a dumbbell in each hand by your sides. Squat down, then extend your legs and raise your hands to shoulder level. Press the weights above your head, then lower your arms back to the start. Repeat 10 to 15 times. 

When asked about her body image struggles, she says:

"Listen, there's nothing wrong with your discipline or you just because you ate whatever. But if the best thing about your day is what you eat, there's something wrong with your f------ day. What changed for me is I was always thinking I wanted to make my body look a certain way so I would be happy. But when I made myself happy first, then the body came after. It was a journey of self-discovery and trial and error."

That's what I am talking about!! Go get em, girl!

Images via Oxygen

The Lemon Diet Craze

The Lemon Diet, also known as the master cleanse, is a diet resulting in rapid weight loss over a period of several days to about a week. Lemons being rich in antioxidants and vitamins, helps to detox the body. Thus, it is very important to introduce citrus fruits like lemon, grapefruit, oranges and kiwi in your daily diet.

The lemon detox diet was popularized by singer Beyonce Knowles who announced at the Oprah Winfrey Show that she lived on a lemon diet with cayenne pepper and maple syrup for 15 days and lost 20 pounds (9 kgs) in two weeks.

Nevertheless, the lemonade diet has been around for 50 years. Originally developed by Stanley Burroughs, this is designed to cleanse your body of toxins, the major benefit being rapid weight loss. The main reason for this weight loss is that this diet limits your caloric intake by a tremendous amount. This dramatic cut in calories results in a loss of considerable amount of weight in a very short period of time. This diet can be resorted to by someone who has to attend a social function in a couple of weeks and need to lose a lot of weight to look their best for the event.

Things needed:

• Spring water
• Grade B maple syrup
• Freshly squeezed lemon juice
• Cayenne pepper sea salt

Instructions:

1. Lemon diet should be followed on a clear schedule. This diet is not suitable for a vacation or during a hectic period. Thus it should be undertaken in a relaxed manner, preferably at home or close to home.

2. Mix 12-14 tablespoons of freshly squeezed lemon juice, 1/2 teaspoons of cayenne pepper and 12-14 tablespoons of maple syrup in 2 litres of water. This mixture is enough to last for the whole day.

3. Keep sipping small amounts of this mixture during the day whenever you feel hunger pangs. The mixture can be followed with plain water, if necessary.. 

4. Make a salt water flush by mixing 1 tablespoon sea salt in 1 litre of water and drink it all at once. It might seem difficult but it yields better results. The major reason for following this diet at home is because within an hour of drinking the salt water flush, one will experience a bowel movement lasting for about 30 to 60 minutes. It is more preferable to prepare the salt water flush in the evening.

5. This diet should be followed for 3 to10 days by drinking the same amount of lemon mixture and salt water flush each day.

Food Combination with the Lemon Diet

While following this diet, no solid food is allowed. It calls for 6 or more servings of the specialized lemonade mixture everyday. In addition to this, the salt water flush helps to cleanse the body. Different people incorporate this diet for varying amounts of time, mostly lasting for 2 days. Combining food throughout the entire process would, therefore, defeat its main purpose. However, food can be combined in the beginning and at the end of  the lemon diet to ease your body into and off the diet.

Things needed:

• Fruits
• Vegetables
• Orange juice
• Grade B syrup,
• Lemon juice
• Cayenne pepper
• Unrefined sea salt
• Non processed foods

Instructions:

1. Only fruits and vegetables should be consumed on the first day of the diet to ease your body into what it will be going through during the course of diet. The fruits and vegetables should, preferably, be raw.

2. Drink 3 litres of orange juice with 2 tablespoons of grade B maple syrup in it during the second day. Decide the period of detox. Most people detox for 2 days during which they can only consume 2 litres of lemonade per day when they feel hunger pains.

3. Drink a mixture of 3 litres of orange juice and 2 tablespoons of grade B maple syrup during the first day after you have finished detoxing.

4. Fruits and vegetables (preferably raw) should be consumed on the second day after completion of detox.

5. Fruits, vegetables and non- processed foods can be eaten during the third day after stopping of detox. This should be followed by grains such as brown rice and oats to ease you back into your regular diet.

  Points to be kept in mind

• Lemon diet is basically a detoxification diet, not a weight loss plan. Therefore, one is likely to regain at least half of the weight lost in the course of diet once the diet is over.
• It is absolutely essential to wean yourself off of caffeine before beginning the diet to avoid unpleasant withdrawal effects.
• This diet should not be followed for a period of more than 2 weeks (10 days being the maximum). In case of health issues, consult the doctor before following the diet.

Benefits Of Lemonade Diet:

1. The benefit of this diet is often explained in the form of rapid weight loss. To put it in a better way, this program enables the body to regain its balance of elements and maintain its optimum weight. Those who are not over weight lose between 2-3 kgs and those who are underweight re-establish the balance of the body’s metabolism. The process would have taken much longer if the body had to burn off all the excess fat.

2. The loss of weight is only a secondary effect, the principal effect being detoxification of the organs of the body. Moreover, the body gets rid of fat deposits. It is in the course of this purification that the skin and hair get embellished.

3. Detoxification will allegedly rid the body of warts, arthritis, asthma, stomach troubles etc. Besides, lemon juice and cayenne pepper will flush out excess fat from your body leading to rapid weight loss during the diet and cleanse the lymphatic system, of toxins. The maple syrup contains all the nutrients your body needs to function during this time.

Side effects of Lemon Diet:

As it is a master cleanse, the lemon diet will release toxins into your  body causing symptoms like headaches, dizziness, nausea or a general feeling of being tired and possibly other symptoms. The magnitude and occurrence of these symptoms depend on how many toxins you have in your body.

To conclude, just like any other diet, in case of a lemon diet also, it is appropriate to consult your physician before starting it.

My Meal Prep This Week + Meal Prep GIVEAWAY!

I get asked a lot about meal prepping and how I do it. I have written tons and tons of blogs on this topic and I have been doing lots of meal prepping lately, but I wanted to share with you my top 3 favorite meals from the past week. 

First of all, I got my meal prepping containers from Meal Preppies. They are the BEST containers around for the best price. It isn't that meal prep containers are hard to find, it's that they are usually soooo expensive. And if you know me, I like more bang for my buck.

I have been loving my new Meal Prep Containers and have been putting them to good use this week. It is so hard to find meal prep containers that hold enough food and don't cost an arm and a leg. This BPA-free 10 piece set even comes with a reusable smoothie cup with a lid and straw-all for just $25.00.

My first meal that I prepped was my dad's grilled salmon. I had a ton left over and so I decided to prep two containers-one for me and one for my husband. I paired it with fresh avocado (1/2) and 1 cup of brown rice. It was the perfect meal!

Lastly, I finished off prepping my last meal for the week. I baked chicken tenderloins and paired them with green beans and brown rice. Noooo, I do not always eat brown rice at every meal. I sometimes sub rice for sweet potatoes or quinoa, but this week I had actually bought an extra box of brown rice so I decided to put it to some good use. 

One cool thing about the containers is that you can freeze them, microwave them, and throw them in the dishwasher without having to worry about hurting them since they are super durable.

Meal Preppies gives you a few recipes to try out on their blog as well as making sure each set of containers comes with this helpful card below, listing the top 5 meal prep entrees!

Now, here is your chance to win your very own ten piece meal prepping container set! All you have to do is enter to win via the Rafflecopter below:

a Rafflecopter giveaway

Go like Meal Preppies on Facebook!

Disclaimer: I was given a Meal Preppies container set to test, at no cost. All opinions are my own.

How to Prep for Your First Fitness Photoshoot!

I recently had some new fitness photos taken and I couldn't have been more happier with them. My best friend friend and photographer did an astounding job. If you remember, she shot my last photos of me in the yellow sports bra holding my then 9 month old son!

After seeing the photos of my older shoot, I realized I was NOT prepared for my shoot so I got to work! I personally do not recommend fat burners or any drugs such as diuretics, etc to get you "skinnier" before your shoot. Not only are these dangerous, but a lot of the times, they never WORK! There are no tricks or gimmicks to getting fit-it is all a little bit of elbow grease and eating clean, people.

Whether or not you are a fitness model, fitness photoshoots can be a great thing to do! You could be doing a shoot for your blog or website or to simply reward yourself for losing those last few stubborn pounds. Regardless of your reasoning, here are my top tips to prepare yourself for your big day!

1. SMILE BIG. Yes, give the camera a huge cheesy grin. Why? It looks great on film! Think of something funny and give it your all-let it out and give a belly laugh! 
2. SLEEP. Please get some sleep the night before. A few days before my shoot, my son and I were both sick with the stomach bug and didn't sleep an ounce. I would have felt much better during my shoot if I were have been able to sleep a good 7-8 hours the night prior. Sleeping will help you feel your best while keeping your face looking refreshed.
3. Water. Make sure you are drinking at least a gallon of water per day for a few weeks before hand. You want to go into your photoshoot hydrated because any bit of dehydration will cause sodium retention within your body. This, in turn, makes you BLOAT! If you are worried about bloating from drinking the water before your shoot then schedule your shoot as earliest as possible in the day and go lightly on fluids the day prior.
4. Increase Cardio. About 2-4 weeks prior to your shoot, you will want to increase your cardio to tighten up any loose ends (no pun intended!) and to give you a more ripped appearance. Make sure you are sweating since this does wonders for your facial appearance, making you look brighter due to the toxins being released through your pores. 
5. Workout Prior to Shooting. No, not like a full on workout, but do a few reps of squats, dumbbell curls, crunches, and flutter kicks to help give your muscles that "pumped" look.
6. Skip the Salt. At least one week before your big day, cut the sodium! Sodium causes water rentention which causes bloating. If you need flavor, add Mrs Dash seasoning! It is my favorite and does not contain salt.
7. Minimize Carbs. No, not for forever! It's good to typically eat less carbs about 4-5 days out from your shoot. Why? Low-carb/high protein are known for being natural diuretics. Your body releases the water it has been holding on to, which decreases bloating.
8. Spray Tan. You know how putting on black clothes makes you look more trim? Same thing goes for getting a tan! I recommend using a good self tanner spray about a week prior to slowly build up your desired tan.
9. Use Preparation H. Preparation H, a topical ointment used to treat hemorrhoids, is a little-known weapon used by professional bodybuilders and models prior to a contest or photo shoot. Because this ointment treats hemorrhoids by extracting excess water from swollen blood vessels, Preparation H is extremely effective in removing subcutaneous water when applied to the skin. Simply apply it two or three times a few hours before stepping in front of a camera. I personally use it on my thighs or where cellulite likes to pop out!
10. Sip on Wine.  Alcohol, especially red wine, has special digestive properties that increase vascularity when consumed prior to a competition or photo shoot. Specifically, the ethanol in drinking alcohol does not require digestive breakdown to be absorbed- it simply passes through the gastrointestinal tract into the bloodstream. Therefore, a cup of red wine thirty minutes to an hour before showtime will result in more noticeable and pronounced vascularity in most parts of the body. Basically, blood flow to major and minor muscle groups increases, causing the physique to appear fuller and causing veins to appear more pronounced. Maybe the wine will even help to relax you so that you pose more naturally!

No matter how you prepare for your big day, please remember it is what you do for those other days of the year that really and truly have an impact on your body. Are you following a consistent workout program? 

I wrote my entire training plan in each of these three easy-to-use home workouts. In each plan, I tell you what I do for my arms, core, booty, and legs. So many ladies who have started the plan have already seen a change in their bodies and moods! I offer each plan separately by clicking HERE or you can purchase the popular bundle pack and save $10! (For those of you who want a 4 week meal plan added to your bundle, please click here)

Buy now

Life Update: Dad's Visit + My New Car!

Hi ladies! I realize it has been quite some time since I gave you guys an update on me personally. Sometimes, I get so caught up in my busy days that I forget to share with you more about me and what is going on!

So, the last month has been a HECTIC one. I got sick with a virus and then Greyson got sick and had to be hospitalized since he couldn't keep fluids down (blogged a few weeks ago on this), but he is doing amazing and has gained his weight back and it eating like a champ!

Shortly after that, Grady, my husband, had surgery for a nerve burn around his spine to cut back on his back pain from a car accident a few years ago. The surgery was a success and he is feeling MUCH better today. To help with recovery his mother, my awesome MIL, came down to help out around the house. I honestly could not have prayed for a better mother-in-law-she is FANTASTIC!

Right after she left, my dad surprised us with a visit and stayed for almost a week! Greyson was so excited to see him since it had been a year. When he pulled up, Grey ran outside in his diapers and jumped right into his arms. He followed his PawPaw everywhere while he was here.

We went to the beach and had a great time. It was nice spending time with this man. I don't speak of him very often, but growing up, I never really had parents if that makes sense. My parents divorced when I was 2 and I went to live with my grandmother while my mother was off hours away finishing law school and my dad was off doing his thing. It was always such a bitter relationship to be stuck in the middle of. I remember always hearing one side of the story and then coming back to the other parent only to hear another-it was rough to go through, so I turned to my grandmother since she was neutral and never tried to talk me into anything or convince me of things. Eventually my mother remarried and tried to get me adopted by my step-dad (probably so my real dad would be out of our lives). I really did not have a choice as it was all forced upon me at a very young age.

Over time, things happened and I lost touch with my dad. But when I became pregnant, I wanted my son to know his grandfather so I reached out to him and I am so glad I did. This man never goes a day or two without telling me he loves me, that he is proud of me, and to FaceTime us to see his grandbaby. There are NO perfect parents in this world, but the parent who reaches out and tries their best-that is pretty damn close to perfection.

We spent some time reminiscing over my baby stuff. You can see him here going through each piece of my baby clothing and smelling it. This is such a precious photo that my husband took. I almost tear up looking at it!

After a few days, dad left and went back to Mississippi. I did talk him into buying himself a Camaro while he was here. He never buys anything for himself so while I was getting my new car detailed, I decided to take him over to the next dealership to browse their used lot since he didn't want new. He had been talking to me about wanting either a truck or a "Camaro" for quite some time. I knew the Camaro was what he really wanted since he only said "truck" and no specific kind. 

As we pulled up on the lot, guess what was sitting there? A used 2012 Camaro in his favorite color-dark blue. We got him a good deal and he got to drive all the way home in his new car. He called me and thanked me after his 7 hour long trip back home. He said he wouldn't have gotten it if I hadn't been there forcing him! Ha.

As for my car, we bought a white 2014 Black Edition GT-R. The GT-R itself is a rare car to get ahold of, but the Black Edition is very special! I have always loved white cars and this will make my 3rd white car to own. It has a Recaro interior with a carbon fiber spoiler, RAYS wheels, and carbon fiber panels inside. 

You guys KNOW how much of a car girl I am-it is my favorite hobby

I also launched my NEW workout plans and BOY have they been doing well! Ladies are already seeing changes in their bodies and this makes me so happy. You can view them all here, but the bundle below has been the best deal!

Disney & Hawaii are coming up in the next couple of months and we are going to start trying for baby #2 next month. We are crazy excited for what is in store for us for the 2nd half of the year!

To be continued...

Mango Detox Water

Just made this yummy stuff! Mango detox water! I've sent my husband to be grocery store so I could come up with new, tastier concoctions. 

Mango Detox Water
-1/2 mango, diced
-1/2 tsp cinnamon
-1/2 tsp cayenne
-1 tbsp apple cider vinegar

Mix in a bottle, fill with distiller water, and let sit over night. Enjoy the next morning! I usually eat the fruit, too.

FREE 2 Week #FitMomSlimdown Challenge Details!

Hi everyone!

Summer is making its way through super fast and most of us may be finding ourselvs busy with parties, events, and good food. Some of us might have even fallen off of the wagon a bit! 

I gotta admit that the last month was super rough for me-my son was hospitalized, I got sick as well, my husband had surgery, his mom came to visit, and then my mom came to visit. It seemed as if it was ALWAYS SOMETHING and I couldn't catch a break so my diet has suffered a bit. I am ready to jump right back on the wagon and would love for you to come join me! 

My husband and I would like to start trying to conceive for baby #2 next month so that means I have just a few more weeks to really get back on track to prepare my body for new adventures. 

I have provided a sample menu as well as a bodyweight workout plan to follow for 2 weeks. You may tailor it to suit your needs-I realize not everyone can do the same plan-that is why this is just a general outline.

If you are injured,  pregnant, or immediately postpartum, this challenge may not be for you. With that being said, ALWAYS check with your doctor before starting any new regimine. We are not responsible for any mishaps!

I am so excited to have you on board with me. Be sure to get on Instagram and tag me (@diaryofafitmommyofficial) in your food or workout photos! I would love to see them! I will be sharing mine as well.

2 WEEK SLIM DOWN

MEAL PLAN 
Diet plays such an important role in health & fitness. Most people often overlook diet in the popular myth that working out allows you to eat whatever you want, whenever you want. But as I always love to tell my clients-you CANNOT and WILL NOT out train a bad diet.

Make sure you drink at least 1 gallon of water per day. The only other drinks you are allowed on the slimdown is black coffee and detox tea. The following meal plan is used as a general guide. You may substitute and change things up, as long as it follows the general blueprint of 1 lean meat, 1 starch or 1/2 cup of whole grain side, and 1 cup of veggies. Nothing fried or sugary!!!

Meal #1:

• 1 cup Detox tea (before ANY meal, drink this daily): 1 bag of dandelion root tea with a squeeze of lemon juice, a dash of cinnamon, and a 1TBSP apple cider vinegar. It’s not that tasty. But will get things moving!
• 2 cups Coffee
• 1 Oatmeal Banana Pancakes with 1 tsp. REAL butter and 1 tsp. pure maple syrup
• 2 boiled eggs

Meal #2:

• 1 scoop MRM natural whey protein powder
• 8 oz. unsweetened vanilla almond milk
• Blueberries
• Almonds

Meal #3:

• 1 baked chicken breast, skinless
• 1/2 cup brown rice
• 1 cup steamed green beans (salt, pepper, garlic powder)

Meal #4:

• 2 oz. sharp cheddar cheese 
• 10 multigrain crackers
• 1/2 avocado (sprinkled with lime juice, salt, pepper, and garlic powder)

OR

• 1 Nature's Path Qi'a Superfood Snack Bar (my favorite is the bluberry/cashew/pumpkin!) I love these bars-they are organic and gluten free. They also have a decent amount of protein in them, very surprisingly!
• 2 oz. beef jerky

Meal #5: 

• 1 salmon filet with lemon juice (salt, pepper)
• 1 medium sweet potato
• 1 cup asparagus or broccoli.

Meal #6:

• 1/2 cup REAL Greek yogurt 
• 1 tsp raw honey
• 1/4 cup granola

OR

• MRM Egg White Protein- 2 scoops
• 8 oz. unsweetened vanilla almond milk

***Any meals or ingredients above can be substituted for another food item equivalent to the macros of each food item. For example if you hate chicken use turkey or a white fish. If you don't like salmon use chicken and add a fat like avocado, nuts or olive oil.  If you don’t like tuna use baked chicken.
***Feel free to modify as needed as long as you stay within the nutritional guidelines.

I will post pics on my instagram of the food as I make it!  Tag me in yours!!!

Bodyweight Home Split Routine
Below, is a simple bodyweight split routine that can be done at home without weights (except for one move). I always recommend having at least one pair of dumbbells lying around the house.

If you have access to weights and would like to add weights to these moves such as barbells, dumbbells, or ankle weights, I highly encourage that! By adding weight, you tend to see results and more of a transformation faster than without them.

For cardio, aim for at least 30 minutes prior to your workout. I usually jump on my incline trainer and turn my music up and SWEAT! You can go for a jog or do some HIIT routines from my blog. I like to do my cardio on an empty tummy so that I burn straight glycogen & fat stores instead of food/calories I just consumed.

As for supplements, take your pre-workout about 5 minutes prior to your workout. Then, during your workout, take your protein shake (I drink mine between cardio & weights/strength training). Then finish off with BCAAs to help repair your muscles and keep them from getting sore the next day.

On a daily basis, I use the following:
Whey Protein Powder: MRM Natural Whey or MRM Fruit-n-Whey- 1 scoop (safe for breastfeeding)
Fish Oil: MRM Smart Blend (safe for breastfeeding)

Hair, Skin, Nails Supplement: MRM Biotin 5mg (safe for breastfeeding)
On workout days, I add the following two:
Pre-workout: MRM's DRIVEN-1 scoop (not listed as breastfeeding safe so check with your doctor. my doctor has ok'd this for me personally)
Post-workout: MRM's BCAA's + G RELOAD- 3 scoops (safe for breastfeeding)

For all MRM products click here and you can use my personal discount to take 40% off of your entire purchasing by using code 'SIA' at checkout.

MONDAY- BUTT & LEGS (Do 3 sets of 20 reps for each)
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks

TUESDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups

WEDNESDAY- ABS (Do 3 sets of 20 reps)
Bicycle Crunches
One Arm Plank (Hold for 60 seconds, 3 reps)
V-Ups
Flutter Kicks
Reverse Crunches

THURSDAY- BUTT & LEGS
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks

FRIDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups

SATURDAY- TOTAL BODY (Do 3 sets of 20 reps for each)
Burpees
Jumping Jacks
Mountain Climbers
High Knees
Plank (hold for at least 60 seconds, 3 reps)

SUNDAY- 30 MINUTES CARDIO. Great examples below.
Jogging/Running
Swimming
HIIT 
Treadmill/Incline Trainer
Sports
House/Yard work
Cycling
Rowing 
Skipping Rope/Jumping Rope
Aerobics Class

Don't forget to tag me @diaryofafitmommyofficial on Instagram and share your food & workout pictures as long as your before and after photos! Just hashtag #diaryofafitmommy, #fitmommyarmy, and #fitmomslimown

Wanting a longer term daily workout and daily meal plan? Try one of my newest home workout programs!

Click here!

Subscribe to our mailing list for updates!