Bikini Morning Ritual and a Sample Meal Plan for Tight Skin

My rituals, or habits, play the biggest role in how my body looks and performs on a daily basis. There are a couple of things that are engrained in my daily behaviors which help me to get the most out of my nutrition and gym time.

THE GREEN SHAKE

I cannot stress enough how important this is. It brings my body into an alkaline state, making my supplements more efficient and my energy levels skyrocket. It’s best if you have a high-powered blender (Vitamix), but if not, simply run it through several times. I make mine in large batches and drink it over a 3 day period.

IN BLENDER (in this order)

2.5 cups pure water

3 cups fresh, washed spinach

Run blender on low/medium for a couple of minutes

ADD

2-3 cups romaine, washed

1 cucumber (washed and chopped)

Run for a minute

ADD

1 green apple, washed, cored and chopped

1 pear, washed, cored and chopped

2 kiwi, washed (skin can be removed OR left on for more fiber)

Run for a minute

ADD

1 banana

Small handful of parsley (if desired. Parsley is excellent for cleansing the blood)

Juice of 2 lemons

Blitz it good :)

Feel free to add the flesh of 1 ripe avocado if your diet is in need of healthy fats. If your skin is looking dull and lackluster, avocado will help.

Add more water as needed to suit your tastes.

Drink 16 ounces every morning. If you’re still hungry, opt for oatmeal.

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Sample Bikini Ready Meal Plan:

Upon waking drink 6 oz hot water with the juice of 1 lemon

Coffee or tea is fine, sans sugar or flavored creamers

Breakfast: 16 oz green smoothie, oatmeal if desired

Snack: Small handful of almonds or walnuts, 1 orange

Lunch: 2-3 cups mixed greens, tomatoes, cucumber, lemon juice and a drizzle of olive oil. 1/2 baked sweet potato, 4 oz baked or grilled fish (or canned tuna or salmon)

Snack: 1 scoop whey protein in 8 oz water. If this falls post-workout ADD 1 piece whole grain bread OR 1 banana OR 1 cup grapes

Dinner: 2 cups steamed veggies, 4 oz baked chicken or turkey, 1/2 cup whole grain rice OR quinoa, small side salad if desired (lemon juice over).

Snack before bed, if hungry: 4 oz low-fat (2%) cottage cheese OR 1 scoop casein protein in water

Follow this plan tight (6 days on, 1 rest day with a treat…not the WHOLE day people) for 4 weeks to notice changes.

Omit breads, crackers, pastas and sweets during meal plan days. Save things like this for treats :)

Michelle

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