Summer Series
Do Either the On The Beach Workout or In The Gym Workout at Least 3 Days
Here is a little something for all you that are planning on going on vacation or just wanting to figure out some things that you can do either at home or at the gym where you will be located. Me and super Sam have put together a couple videos since I will be on vacation and also you may be on vacation. I am excited about vacation because it gives me an opportunity to actually take time with my workouts and enjoy them instead of rushing to them to get back to training clients. I hope you do the same for yourself! Enjoy your vacation enjoy your family time or alone time and most of all enjoy your workouts 👍.
Things to Do On The Beach
1 Minute for Each Exercise
Do This Circuit 3 Times Through
- Squats
- Squat Side Knee
- Alternating Lunges
- Alternating Side Lunges
- Push-ups
- Plank Side Knee
- Supermans
- Sit-ups or Crunches
Do This Circuit 3 Times Through
- Squats
- Squat Side Knee
- Alternating Lunges
- Alternating Side Lunges
- Push-ups
- Plank Side Knee
- Supermans
- Sit-ups or Crunches
Things to Do In The Gym
2x Through
20 Reps Each Exercise
- Seated Chest Press
- Seated Rows
- Lat Pulldowns
- Tricep Press Downs
- Bicep Curl
- Bench Squats
- Walking Lunges
- Leg Extension
- Hamstring Curl
-Leg Press
- Seated Chest Press
- Seated Rows
- Lat Pulldowns
- Tricep Press Downs
- Bicep Curl
- Bench Squats
- Walking Lunges
- Leg Extension
- Hamstring Curl
-Leg Press
Eat Fresh (and Light!)This is specifically for summer when farmers' markets offer an endless variety of veggies and fruits and fussy meal prep is the last thing anybody wants to be doing. The combo of fresh and fast fare is so tasty you'll be tempted to keep eating this way long after you've retired your swimsuit for the season.
During the first week's 1,200-calorie jumpstart, choose a breakfast, an a.m. snack, a lunch, and a dinner for each day. After the first week, add an extra snack in the afternoon or evening.
Cereal with Fruit
• Combine 200 calories' worth of whole-grain cereal made with flax or other seeds, such as 1 cup Kashi GoLean Crunch! Honey Almond Flax or 1 1/4 cups Nature's Path Mesa Sunrise Flakes, with 3/4 cup plain light almond or fat-free milk and 1/2 cup assorted fresh berries.
Breakfast Wrap
• Have a wrap, such as Starbucks Spinach & Feta Breakfast Wrap or Cosi Roasted Veggie and Egg White Wrap.
Lunch: Sandwich or Sushi
(300 calories each)
Turkey Arugula Sandwich
• Stuff a 2-oz whole-grain baguette portion with 1 TBSP creamy
horseradish sauce, 1 1/2 oz smoked turkey, and 1 1/2 cups baby arugula. Enjoy
with 1 large sliced tomato sprinkled with sea salt and balsamic vinegar.
Sushi to go
• Order 1 (6-piece) vegetarian sushi roll, such as avocado with brown
rice. Serve with soy sauce, wasabi, and pickled ginger to taste, plus 3/4
cup steamed edamame.
Lunch: Salad Options
Confetti Mexican Salad
• Toss together 2 cups finely chopped romaine, 1 cup finely chopped red
cabbage, 1/2 cup each diced yellow squash and quartered grape tomatoes,
1/3 cup finely diced or shredded fennel bulb or carrot, 1/4 cup each
canned white and black beans, drained, 1 TBSP chopped fresh cilantro, 1
tsp olive oil, juice of 1/2 lime, and sea salt to taste. Serve with 8 blue
corn tortilla chips and 1/4 cup salsa.
Serrano Chicken Caesar
• Toss 3 cups romaine lettuce with 2 TBSP low-cal Caesar dressing, 3 1/2 oz pre-grilled chicken breast strips, 1 minced serrano pepper, and 2 tsp sunflower seeds. Serve with 15 grapes or 1/8 honeydew melon.
Lunch: Veggie Gyro
• Grill a garden veggie burger, cut into thin strips, and season to
taste with paprika, garlic powder, and black pepper; place in 1/2 large
whole-grain pita, and add 1/3 cup extra-thin slices of orange bell
pepper, 2 TBSP tzatziki sauce (or mixture of hummus and plain yogurt),
and 2 TBSP fresh parsley or chives. Enjoy with 2 cups mixed salad greens
topped with 1/8 cup thinly sliced red onion, 1 tsp olive oil, and lemon
juice to taste.
Quick-Fix Entrée
• Heat up an organic or all-natural frozen entrée (about 275 calories),
such as Amy's Indian Mattar Tofu or CedarLane Low Fat Chicken Burrito.
Enjoy with 2 cups mesclun tossed with 1/3 cup diced cantaloupe, 1/8 cup
diced red onion, and a splash of fresh lime juice.
Dinner: Turkey Burger or Veggie Sandwich
(450 calories each)
Mediterranean Turkey Burgers
• Pan-cook or panini-grill 2 thin (2-oz) lean turkey burgers. Arrange in
alternating layers with 2 large pieces roasted red bell pepper, 1/4 cup
crumbled feta cheese, and 12 large basil leaves. Top with slices from 1/4 avocado. Serve on a bed of 1/2 cup steamed red quinoa, with lemon wedges.
Veggie to go
• Select a fast casual restaurant vegetarian meal (about 450 calories),
such as Panera Bread Mediterranean Veggie Sandwich (on rye, no feta). Or
go a la carte at Panera: low-fat garden vegetable with pesto soup,
Caesar salad (skip the croutons), and an apple.
Dinner: Shrimp Salad or Thai SalmonShrimp Salad & Corn
• Toss 2 cups salad greens with 10 large grilled shrimp, 1 cup chopped
fresh or grilled seasonal veggies, such as broccoli, zucchini, carrots,
or sweet onion, and 2 TBSP vinaigrette of choice. Enjoy with 1 ear
grilled corn with 1/2 tsp butter and 2 tsp grated Romano cheese, plus a
1 1/2-oz whole-grain roll with 1/2 tsp butter.
Thai Salmon & Soba
• Brush 5 oz wild Alaskan salmon with 1 tsp sesame oil and grill or
pan-grill. Serve with 8 grilled asparagus spears and 1 1/2 cups soba
(buckwheat) noodles tossed with 1 1/2 TBSP Thai peanut sauce and garnished
with 2 TBSP each minced fresh scallions and red cabbage.
Snacks: Berries, Nuts, and More
• 2 cups sliced strawberries tossed with 1 1/2 tsp honey or agave nectar
and 1 tsp white balsamic or Champagne vinegar
• 1 cup snow peas with 1/4 cup hummus
• Smoothie of choice (up to 150 calories), with Vanilla Protein Powder and berries
• 15 roasted pistachios with 1 oz aged goat cheese or Gouda
In every email that you received from me should be a nutrition guide which is there to help guide you! There are also exercises that are included in each email as well as stretches to do.
I have partnered up with Samantha Eaton to help my clients with their nutritional dilemmas. Samantha is a nutritionist and chef who is passionate about helping others that have tried diets and still have issues with their eating.