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3-Day Meal Plan

This is only a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I’ve also listed some vegetarian options (I’m a vegetarian!)

** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat additional veggies, protein or a healthy 100-200 calorie snack

Mix and Match for 3 days!

Breakfast:

  • Shakeology with 1 cup water or Almond Milk, banana and 6-8 ice cubes
  • Oatmeal with fruit
  • Whole Wheat Bread with scoop of Peanut Butter and Banana
  • 2 Eggs with veggies

Snack Options:

AM (mid-morning) and PM (mid-afternoon)

  • Celery and Peanut Butter
  • Greek Yogurt and Blueberries
  • Fresh Grapes and (15-20) Almonds
  • String Cheese and Apple
  • Bell Pepper and Hummus (1/4 cup)
  • Oranges and Grapes

Lunch Options:

  • Turkey Sandwich on Whole Wheat Bread, lettuce, tomato with and Apple.
  • (vegetarian) Boca burger or egg salad sandwich
  • Turkey Wheat Tortilla Roll-up, spinach, tomato, 1 teaspoon dijon mustard
  • (vegetarian) Roll-up with spinach, tomato, hummus spread and black beans
  • Tomato and Mozzarella Salad: fresh spinach, 1 tomato, 1 1/2 low moisture cheese and 2 tablespoons fat-free salad dressing or vinaigrette, or lemon

Dinner Options:

  • Pick 1 Protein: Grilled chicken, Salmon, 2 egg omelet or Boca burger
  • Unlimited Veggies (flavor with Mrs. Dash or salt-free or low sodium seasoning)
  • Breakfast for dinner (always good!) Omelet with veggies, wheat toast, bacon

Click here to download, print and create your own 3 Day Meal Plan.
3 Day Schedule

Feel Free to email me if you have questions: missy@workoutwithmissy.com

I am a Certified Personal Trainer, Online Coach and Nutrition Specialist with 20 years of experience in the fitness industry. I received my degree in Exercise and Health Science. I am not an RD so these plans are my personal plans and only used to give you ideas. There are several ways to eat healthy and it’s key that you find what works for YOU so you’ll maintain it and create a healthier lifestyle.

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May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.

This workout can also be modified for beginners. If you have any questions, please contact me and I’m happy to help.

*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.

  1. Sumo Squat, 12 reps | hold squat and complete 12 upright rows
    • Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
  2. Bentover Row to Tricep Kickback, 10-12 reps – Complete one arm and then switch
    • Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
  3. Burpee with Overhead Press, 10-15 reps
    • Keep core tight
  4. Standing Superman, 10-15 reps – Complete one side and switch
    • Keep standing knee slightly bent, glute tight, extend arms and leg, then engage core to return upright
  5. Front and Side Shoulder Raise, 10 reps
    • Keep abs/core tight (don’t use lower back), arms go shoulder height (not above) and controlled
  6. Elbow Plank and Stretch, 30 seconds each
    • Elbows under shoulder, engage abs/core, body aligned and hold. Complete with stretch!
  7. 1-3 sets of the entire routine. All moves can be modified for beginners and can be accomplished without the ball.

 

I like my workouts to be quick and effective. As a busy mom and professional, I don’t want to spend hours in the gym. I also like variety but consistency. Meaning, I can’t do the same workout every day, all month (I’ll get bored!) but I like to have a consistent schedule for 3-4 weeks and then change.

My workout plan for May:

Monday: Insanity Max:30 or PIYO
Tuesday: Strength Workout (video above)
Weds: Cycle & Core
Thursday: PIYO, Walk or off day
Friday: 50-minute Cardio
Saturday: Strength Workout (Video above)

My plan will fluctuate but this is the goal, and with a plan I will be more successful! And, don’t forget to keep your nutrition in check. My clients have learned through our coaching program …. abs are made in the kitchen! We can workout and feel strong but if we aren’t eating well then we won’t see the changes that most of us want to see!

 

 

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Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury. 

Fitness Walking Workout

Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!

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* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.

  • walking lunges (20 total)
  • Squat (15-20)
  • Leap jumps (12-15)
  • Plank (hold 30 seconds)
  • Inch worm (10-12 times)

Repeat 2-3 cycles so your walk is between 30-45 minutes

Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice.

Cherry Blossom Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:

  • ¼ cup water
  • ½ cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup frozen unsweetened black cherries, pitted, divided use
  • ½ tsp matcha powder
  • 3 cups ice
  • ¼ cup strawberries, sliced
  • 1 Tbsp. unsweetened shredded coconut
  • 1 Tbsp. raw pumpkin seeds (pepitas)

Preparation:
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.

recipe provided by Team Beachbody.