HIIT Home Workout for Beginners

A perfect example of a HIIT workout at home. Have you tried it yet? 

THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 4

WEEK 4

BREAKFASTS

Veggie omelet

·      Saute Spinach/tomato/onion in pan, set aside

·      Combine 1 cup liquid egg whites and two 2 whole eggs, whisked and poured into pan

·      Add veggies and fold omelette

·      Pair with 2-3 slices of sprouted grain bread

High-protein waffle breakfast

·      3 Organic Waffles

·      3/4 cup of berries

·      2 Tbsp of real maple syrup 

·      Paired with cooked 1 cup liquid egg whites and 2 whole eggs

Protein Smoothie

·      In a blender, combine 1 1/2 scoop whey protein 

·      1/2 cup of berries

·      Small banana

·      1/2 Tbsp coconut oil

·      1 cup of water or almond milk

·      Add ice and blend

SNACKS

Oatmeal and protein powder

·      1 cup of oatmeal 

·      1 scoop of whey protein any flavor

·      1tbsp of natural almond butter

·      Mix all together with water and cook according to oatmeal package directions

Cottage cheese and muffin

·      1 sprouted grain English muffin (any flavor)

·      ¾ cup of cottage cheese no salt added

·      ¾ cup of pineapple

Greek yogurt parfait

·      8 oz of nonfat Greek yogurt

·      ¼ cup of chopped walnuts or almonds

·      ¼ cup of dried cranberries

·      ½ medium apple 

Coconut oil protein smoothie

·      1 scoop of chocolate whey protein powder 

·      Add  almond milk

·      Blend with 1/2 tbsp of coconut oil and ice

Fruit and Greek yogurt

·      8 oz nonfat plain Greek yogurt

·      1/2 cup fruit

·      1/4 cup chopped walnuts

Cottage cheese with nuts and fruit

·      1 medium orange 

·      12 toasted almonds

·      3/4 cup 1% cottage cheese no sodium

LUNCHES

Chicken over greens with toast<

·      6 oz chicken breast

·      Big salad with mixed vegetables

·      1 tbsp extra virgin olive oil

·      Balsamic vinegar

·      Paired with 2 pieces sprouted grain bread

Burger and sweet potato

·      5-6 oz of grass fed beef burger

·      Topped with 1 tbsp of mustard

·      1 tbsp of organic ketchup

·      On top of 2 cups of romaine lettuce

·      Paired with 1 medium sweet potato

Deli turkey and cheese

·      2 pieces sprouted grain bread

·      Topped with 2-3 slices of reduced fat cheese

·      Add slices of lettuce/tomato

·      1 tbsp mustard or fat free mayo

·      4 slices of turkey

DINNERS

Salmon, pasta and broccoli

·      5-6 oz salmon grilled or poached

·      3/4 cup of broccoli

·      1-2 cups of pasta

Bison burger and chips

·      6 oz bison grass-fed patty

·      1 Sprouted grain Roll

·      Top with lettuce, tomato, and mustard

·      Pair with 12 baked potato or tortilla chips

Turkey and veggies

·      6-8 oz ground turkey

·      Pair with 1 cup of brown rice

·      Serve with a salad with lots of vegetables

·      Add 1/4 cup crushed walnuts

·      Top with 1 Tbsp Balsamic vinegar

Source

THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 3

WEEK 3 

BREAKFASTS

Waffles and eggs

·      3 whole grain waffles

·      5-6 egg whites 1 whole egg

·      2 Tbsp of real maple syrup

·      1/2 cup fruit

Avocado Toast

·      2-3 pieces of whole grain sprouted bread

·      Top with  1/2 small avocado

·      Serve with 1/2 cup of 1% no-salt added cottage cheese

·      ½ cup of cantaloupe or honeydew melon

Oatmeal and Berries

·      1 cup of Oats

·      3/4 cup of berries

·      1 cup liquid egg whites

·      2 whole eggs

SNACKS

PB & J

·      3 slices of cinnamon raisin Ezekiel bread

·      1 tbsp almond butter

·      1 tbsp natural strawberry jam

Strawberries and cereal

·      1 cup whole grain cereal 

·      With a cup of 1% milk

·      1 cup strawberries 

Chocolate protein pudding

·      1 ½ scoops of whey/casein blend

·      Add water and stir until cake batter consistency

·      Microwave for a minute, stir and eat

·      Add in ¼ cup crushed almonds or walnuts

Rice cakes and guacamole

·      3-4 organic brown rice cakes

·      1/4 cup of guacamole

·      ½ cup of non fat 1% cottage cheese no salt

Strawberry jam toast

·      2 whole hard boiled eggs/4 hardboiled whites

·      2 slices of sprouted grain toast

·      1-2 tbsp of organic strawberry jam

Apple and nut butter

·      1 medium apple

·      1 tbsp natural nut butter

LUNCHES

Turkey wrap

·      1 Low carb wrap 

·      4-5 slices of sliced smoked, organic turkey breast 

·      1 tbsp dijon mustard

·      Slices of lettuce, tomato

·      2-3 Tbsp avocado

Grilled salmon salad

·      5 oz of grilled salmon over a large salad with a variety of vegetables

·      5 oz baked potato (white or sweet)

·      1 Tbsp of grated cheese, 1 Tbsp balsamic vinegar to taste

Chicken and brown rice

·      6 oz of chicken breast grilled

·      1 cup of brown rice

·      3/4 cup of broccoli

·      1 tbsp extra virgin olive oil or  coconut oil

DINNERS

Turkey and Brussels sprouts

·      6-8 oz of turkey breast

·      2 cups of Brussels sprouts

·      1 tbsp of coconut oil

·      6 oz of yams

Steak and sweet potato

·      6 oz grass-fed sirloin or flank

·      1 medium sweet potato

·      10 Asparagus spears

Chicken and zucchini noodles

·      6-8 chicken breast

·      2 cups of zucchini noodles 

·      sautéed in 1 tbsp extra virgin olive oil

·      1-2 cups of brown rice pasta

Week 4 to be continued!

Source

Top 5 Psychological Obstacles to Weight Loss, According to People in the Trenches

What's the number one most difficult obstacle to losing weight?

The hardest part - the real kicker - is sticking to your plan, right?

It's the patience, perseverance and self-discipline. It's the wanting and the commitment to losing weight and becoming as healthy as you know you can be. For most people, losing the proper amount of weight will take weeks, months or even years.

What will keep you going?

The AHA Weight Loss Coaching group has discovered that when we address one or more of five psychological obstacles - all other obstacles can be brought into alignment.

If we fail to address the following issues where applicable, then losing weight may remain forever out of reach.

What prevents that all-systems-go desire and discipline to get fit and healthy?

AHA Weight Loss Group members have shared the following:

1. Fear of Being Thin

Some group members have reported that as they begin to lose weight, they become afraid. What will happen? How will people react to me? Do I want all the attention?

This is a common experience. To resolve it, we need to acknowledge and express the fear. Then, we must adapt. If being fit and slender is scary for you, then you need to develop the skills to manage situations as they arise. This can only be done by addressing the fear.

2. Emotional Bondage to Friends and Family

Interestingly, some of us feel bonded to our heavy weight because of ties to family and friends. One group member summed it up this way:

In my life, every time I have lost weight, my mother distances herself from me. When I am overweight like her, she accepts me. She's obviously not comfortable with me when I am healthy, due to her own issues. But my conflict is that if I lose weight, I lose my relationship with my mother.

This is powerful. Relationships often have to be reset when one person changes. This must be done with thoughtfulness and care.

3. Self-Sabotage

There an infinite ways we can sabotage ourselves. If you've had a hard time losing weight due to lack of discipline, then self-sabotage is surely in the mix.

Self-sabotage occurs when you do the opposite of what makes you happy and healthy. It may be the universal human weakness, as millions of people are unhappy and unhealthy, even though they have other options.

4. "Ah, Screw It!"

Big one here. Nearly every member of the AHA group has this tendency. We say screw it to our health and fitness. It's like we have an inner rebel that just wants to defy expectations and break the rules.

When we give ourselves a structured plan, the Rebel can only take so much before launching a massive inner protest.

This inner Rebel is powerful and must be reckoned with. Interestingly, most people are only vulnerable to the Rebel at certain points during the day.

5. Anticipated Failure

Futility. A sense of despair and futility can be a powerful self-fulfilling prophecy. Those with this issue report that even as they set their weight loss goals, they "know" it is all pointless. They have failed time and time again.

Why would this time be any different?

Because this time they are dealing with their inner futility. They are confronting it, learning about it and developing skills and support to move beyond it.

Source

THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 2

WEEK 2

BREAKFASTS

Ham, egg and cheese

·      1 whole grain English muffin

·      2 whole eggs

·      2 pieces of organic nitrate-free ham

·      1/4 low fat cheese 

·      1/2 cup fruit

Blueberry oatmeal

·      1/2 – 1 cup oatmeal with water

·      8 oz nonfat Greek yogurt stirred in

·      1/2 cup blueberries, cinnamon to taste

Protein fruit smoothie

·      Vanilla whey powder

·      1 small banana

·      ½ cup strawberries

·      Toss in blender with almond milk and ice

SNACKS

Rice cakes and guacamole

·      3-4 organic brown rice cakes

·      1/4 cup of guacamole

·      ½ cup of nonfat 1% cottage cheese 

Eggs on toast

·      2 whole hardboiled eggs / 4 hardboiled whites

·      2 slices of sprouted grain toast

·      1-2 tbsp of organic strawberry jam

Apple and nut butter

·      1 medium apple

·      1 tbsp natural nut butter

Chocolate protein drink

·      1 scoop of chocolate Whey protein powder 

·      Combine in a blender with almond milk and ice

·      Add 1/2 Tbsp of coconut oil

Yogurt parfait

·      8oz nonfat plain Greek yogurt

·      1/2 cup fruit

·      1/4 cup chopped walnuts

Fruit and nuts

·      1 medium orange 

·      12 toasted almonds

·      3/4 cup 1% cottage cheese no sodium

LUNCHES

Ground turkey salad

·      5 oz of lean ground turkey over

·      Salad with 1/2 small avocado chopped

·      2 slices of organic lean turkey bacon

·      Pair with low sodium salsa

·      15 baked tortilla chips 

Bison burger

·      5 oz bison burger organic

·      1 whole grain sprouted bun

·      Add slices of lettuce and tomato

·      1 slice lowfat cheese

·      1 Tbsp mustard

Salmon and brown rice

·      5 oz grilled salmon

·      1 cup of brown rice

·      2 cups of steamed broccoli

DINNERS 

Shrimp stir-fry

·      6-8 oz shrimp

·      2 cups mixed vegetables for stir-fry

·      Cook all in 1 Tbsp of olive oil

·      Served over 1 cup of brown rice

Fish and veggies

·      6-8 oz of white fish (cod, halibut)

·      2 cups of kale cooked in 1 tbsp of coconut oil

·      1 cup of long grain wild rice

Steak and potatoes

·      6-8 oz grilled flank steak

·      2-3 cups of spinach sautéed in

·      1 Tbsp of olive oil w sea salt and garlic

·      1 medium baked potato

Weeks 3 & 4 to be continued! 

Source