RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU
RELATED: RECOMMENDED PLANS FOR YOU

We all have times where we want to look our best, whether at the beach on vacation, or in a little black dress at an important event. I have come up with a 7-day Total Wellness Plan to help you drop a few extra pounds, get rid of bloating, increase your energy & feel FABULOUS, no matter what the occasion!

I am a firm believer, supporter, & “liver” of carb cycling, where you lower complex carbohydrate intake for 2 days, & then re-introduce them on day 3 to replenish glycogen stores in your muscles & encourage your body to burn, not store, fat. Follow the simple plan below to get great results in just one week!

Monday+ Tuesday, Thursday + Friday, & EITHER Saturday OR Sunday

Lifestyle:

Hydration: 12-20 ounces of water upon waking + a gallon throughout the day

Fitness: 5 minutes of light stretching each morning (try these!) plus 20-30 minutes of higher intensity cardio or bootcamp-style workouts

Sleep- 6-8 hours in a cool, dark room with no electronics to distract you!

Diet plan:

Breakfast- 1 egg +2 egg whites, scrambled with 1 cup of fresh vegetables ( try broccoli, mushrooms, onions, tomatoes,spinach, switch it up daily!) & a side of 1/2 cup fresh fruit (NO BANANAS!)

Snack- 1oz dry roasted almonds & 10 baby carrots

Lunch- 4oz grilled chicken over all the fresh greens you can eat, topped with a homemade vinaigarette of balsamic vinegar, olive oil & italian spices

Dinner- 5oz shrimp sauteed in olive oil with a size of steamed asparagus

Snack- (ONLY if you’re feeling hungry, & at least 45 minutes prior to bed) whey protein shake made with water

Wednesday & Saturday OR Sunday

Lifestyle:

Hydration: 12-20 ounces of water upon waking + a gallon throughout the day, add lemon to your water on higher carb days to help reduce the pH levels in your blood!

Fitness: 5 minutes of light stretching each morning plus 15 minutes of lower intensity cardio AND 20-30 minutes of muscle-building, weight training exercises

Sleep- 6-8 hours in a cool, dark room with no electronics to distract you!

RELATED: RECOMMENDED PLANS FOR YOU
7-day-diet-plan

Diet plan:

RELATED: RECOMMENDED PLANS FOR YOU

Breakfast- 1/2 cup quick cook oats made with unsweetened almond milk, 1/2 scoop protein powder, + 1/2 cup fresh fruit OR 1/2 banana (you can experiment with protein flavors & fruit combinations)! Snack- 1/2 cup greek yogurt topped with 1/2 cup fresh fruit

Lunch – Turkey Wrap made with a whole grain wrap, low sodium turkey breast, lettuce, tomato & mustard

Dinner – 4oz lean grilled steak with a medium baked sweet potato topped with 1tbsp butter & cinnamon

Snack – (if you’re feeling hungry) 1/2 cup greek yogurt mixed with 1/2 scoop whey protein powder.

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans