Bikini Body Daily Meal Plan

It’s Thirsty Thursday!

Welcome to your day in the life of a bikini body meal plan :)

Now, not everybody reading this is planning on donning a bikini and I totally understand that! This meal plan is a staple in my home to keep me ready for trips and pictures. It is designed to keep the belly flat, skin tight and complexion glowing. Throw away the old calorie counter and just focus on the nutrients! You’ll be glad you did :)

There are a couple of high-tech kitchen gadgets I do LOVE: a Vitamix and a juicer. If you do not own either, I’ll give you options. Pretty much EVERYBODY has a blender, so make use of it!

Upon waking (for me that’s about 4:30 a.m.): 1 mug hot water with the juice of 1 lemon

First Breakfast (we’re speaking hobbit now): Get GLOwing Juice

Turn your juicer on and start dropping them in! If you use a blender, simply blend and strain. If you don’t have either, have 3 celery stalks, 1 small apple or pear

Ingredients:

  • about 1 cup spinach
  • 3 celery stalks, washed and chopped
  • 4-5 carrots, washed and chopped
  • 1 small tart green apple, cored and chopped
  • 1 lemon, peeled
  • Fresh ginger, peeled. I use about 2 inches which is strong
  • 1 kiwi, washed and chopped, skin on
  • 1 cucumber, washed and chopped
  • Optional: wheat grass

Run it through and pour over ice if desired.

Second Breakfast (this is usually about 7:30)

Avocado Toast:

Toast 1 piece Ezekiel bread OR whole grain bread of choice. I use Vegannaise (instead of mayo since it’s whole foods based). Spread that on top and top with 1/2 sliced avocado. Sprinkle with sea salt and pepper to taste.

Don’t say no to healthy fats! You need these for tight, clear skin. Steer clear of mayo and if you want you can omit the spread altogether or use low-fat Greek yogurt.

Lunch. My favorite protein packed humus and salmon salad

  • 1-2 cups arugula (or greens of choice. I like the spice in these)
  • 1 tablespoon humus
  • juice of 1 lemon
  • 5 ounces salmon (I do use canned salmon a lot for this one)
  • veggies of choice: cucumber, tomato, cabbage, squash, etc. Make it colorful!

Place ALL ingredients in large bowl and toss. Honestly, the sheer size of this salad is enough for 2 people, but I polish it off by myself :)

Snack Time Smoothie. Mango, Kale Miracle Shake

  • Flesh of 1 ripe mango, peeled
  • 2 celery stalks
  • 1 handful spinach
  • 3-4 kale, leaves removed from ribs
  • 1/2 banana
  • 6-8 ounces water OR coconut milk for creamier texture

Blend all ingredients together and add ice/water to suit your texture. If you’re seeking extra protein and calories (for a heavy training day perhaps) add some yogurt.

DINNER. Stir Fry Quinoa and Veggies

I do prepare my quinoa in advance in the rice cooker, but you can cook it on the stove top in about 20 minutes.

In a large frying pan:

  • 2-3 tablespoons coconut oil, unrefined
  • 1/2 to 1 whole onion, chopped
  • 2 cups cooked quinoa
  • veggies of choice. I use frozen veggies that contain peppers, yellow and orange carrots, green beans, etc.

Once coconut oil melts, add onion and let simmer until almost clear. Then add quinoa and veggies and cook through. If you need more protein, add chickpeas to the oil/onion mix and brown. Delicious!

That’s my day of good eats. The foods have all the nutrients needed to keep the abs flat and the skin tight and clear. Not to mention the fact that the healthy fats help improve brain function.

Keep it clean, keep it lean and have a healthy day!

Michelle

NEW SERIES: Flat Abs Diet and Exercise Program

Hey guys!

Today I am starting my 3 weeks to flat abs series. I’ll be posting pics ALL DAY on my instagram feed (michellecfitness) so hop over and follow for all the goods :)

This is the beginning:

flat abs before

These are my self-professed squishy abs and I’m embarking upon a 3 week journey to see a difference. Why? Um, because I want to! LOL, no really I have noticed some back pain as well and aches and pains popping up, which generally means my core has gotten a bit lazy. So, what’s my plan? It’s easy enough:

Every morning starts with a mug of hot water, apple cider vinegar and cinnamon. This is followed by a Shakeology shake right before my workout.

My workouts are 6 day splits with 2-3 days focused on glutes and shoulders and the rest covering everything else. Here’s the schedule for this week:

Monday: Butt, shoulders, abs, cardio

Tuesday: Arms, boxing, HIITS

Wednesday: yoga

Thursday: Butt, shoulders, abs, cardio

Friday: Arms, Boxing, HIITS

Saturday: 100′s, lower body focus

Sunday: rest and recover

Now, the number 1 rule of flat abs is NEVER SKIP BREAKFAST!

flat abs breakfast

I have cut my breads out and opted for oats, cut the creamers or milk from coffee and eliminated ALL sugars. Yeast feeds on sugar and yeast can build in the abdomen causing that bloated feeling.

My goal is to lift heavier and not have any treats or cheats for 3 full weeks. I’ll be out of town for a few days so this should be fun :)

In order to avoid cravings, I plan my meals and snacks ahead of time as preparation is key.

flat abs snack

Herbal teas are my friend, especially green tea and a sweet cinnamon tea that helps quiet the sugar monster.

So, check out the pics on Instagram! If you don’t have it, I’ll be trying to throw some on Twitter or Facebook as well.

Feel free to follow along and let me know what YOU accomplish in 3 weeks :)

Live Loud, Live Fit,

Michelle

Day 5 Secrets to Weight Loss

Throwback Thursday!

This is one of the first videos I ever filmed :)

It holds a special place in my heart as it stars my adopted older son LOL

Amp up your pushups for a sculpted upper body

Tight Skin Essentials

Hello Fit Lifers!

Welcome to the end of your week! Or at least close enough to it to do some booty shakin happy dances :)

Everybody’s favorite subject is on tap today: SKIN!!!!! Mind out of the gutter….not showing skin, but tightening it up. Once it’s tight, feel free to do what you wish ;)

After losing 100+ pounds (with NO tucks mind you), you get asked how to tighten skin in regards to weight loss…..you get asked that a lot. Today, we’re going over some essentials.

Tight Skin Essentials 101

  • Water. Drink it all day, everyday. You need a gallon per day (shush!) and you can count some herbal teas. Steer clear of elixirs and for goodness sake, put down the Crystal Light! It is so NOT helping.
  • Strength training. I hate to burst your flirty bubble, but Zumba will NOT tighten your skin. Interesting fact: I know the girl on the infomercial that has had 6 kids and they try to make you believe she flattened her tummy with Zumba (her name is Julie and she really is a superstar). Yeah, she has a personal trainer who puts her through rigorous weight sessions and super focused ab workouts, PLUS she’s a runner. We have the freedom of speech, but that doesn’t mean the commercials always tell the truth….
  • Protein. All that strength training needs a solid base of protein to build lean muscle. The more lean muscle you have the tighter the skin. Why? Well, for starters you’ll be burning calories all day and not blowing up in size and shrinking back down, which makes the skin lose its elasticity. Also, the more muscle you have the more collagen your skin will produce. Collagen is a natural product produced in the skin (the ones you rub on are NOT THE SAME) and helps keep the skin’s tight, youthful appearance. Last, you can build muscle where the skin is a little looser to “fill out”. Think about the back of your arms for example…. Yeah, you’re eating protein now right?!?! Good sources include: eggs and egg whites, chicken, lean beef, lean game, fish, whey and casein powders, etc.
  • EAT YOUR VEGGIES! I shouldn’t have to keep repeating this…… A diet high in vegetables has been proven to be more heart healthy AND it fights off free radicals. Those nasty little boogers are no good for tight skin. I don’t care if you like veggies or not! You’re no longer a toddler, so suck it up and eat your veggies!
  • Avoid SOY! OK, I don’t want to cause a riot, but here’s the deal. Weight loss has gone beyond a mere numbers game and into a hormone game. Soy increases estrogen levels as it contains natural estrogens. Estrogen makes us hold on to body fat. Now, read that carefully. It does not cause body fat, but it does make our bodies hang on to it. Even though soy is an acceptable source of protein, if you’re battling loose skin get it out of your diet! If you cannot tolerate dairy (which is NOT necessary for tight skin) you can use almond or coconut milk.
  • Use oil. Coconut oil to be exact. Yes, I get that you are probably tired of hearing about how awesome coconut oil is, but stay with me. You can run this wonder oil on the skin and it has actually been proven to help. How? It naturally fights free radicals (which break down collagen) and keeps the skin hydrated. Hydrated skin will stay tighter, so keep it happy! Rub it on at night after a warm shower. It will absorb quickly and you don’t need much at all.
  • Take your vitamins! A good multivitamin will help with your energy levels. I also recommend a good oil such as fish oil or Omega 3 capsules. Obtain them from reputable companies. I get all of my supplements from Bodybuilding.com
  • The extras: regular massage also helps to tone the skin (it does NOT take the place of regular strength training people!), but I rarely get massages so I consider it an extra :) . You can invest in some good creams and lotions. Most have high amounts of caffeine, which temporarily dehydrate the skin to give it a tighter, smoother appearance. Ones I like are Bliss Fat Girl Slim and Nivea CoQ10. You can also consider using a coffee scrub to rub into areas that may have a little cellulite hanging on. This creates the same dehydrating effect and can be coupled with the creams. Works great for bikini season, but again…it does NOT take the place of a healthy diet and exercise! Tanning is a great cover up for any lingering issues we see as well. AVOID THE BEDS!!!!! Overexposer to UVA/UVB can break down collagen, leaving your skin ragged and lifeless.

Those are my basic secrets to tight skin. I’ll be sharing more and keeping you up to date as always!

Live out loud this year!

Michelle

Workout Wednesday!

Tabata Thursday

Every day seems to have some significance to it now right? I kind of dig that though :)

There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..

Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS!  :) Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..

So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!

Tabata and Core

ALWAYS warm up for 3-5 minutes (more if it’s colder)

Opposite arm/leg reach (bird dogs) for 20 reps

Tabata 1: wide jump, low skaters (it will take 2 minutes)

Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each

Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds :)

Plank dips and toe taps for 3 sets, 20 reps each

Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together

Side plank pulse and butterfly crunches: 3 sets of 20 reps each

Tabata 4: Pop squats—squat low, explode up and hop feet together and back out

All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights :)

Let me know how you do! I’m feeling the soreness from this morning :)

Have a healthy day!

Michelle

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Slim without the Gym

Loads of people want ot lose weight and live a healthier life, but not everybody wants to drop money on a gym. I have a great workout you can do while enjoying one of the easiest ways to get fit: WALKING. So strap up your laces and let’s get to it :)

Walk Fit

Start with a brisk walk, pumping your arms to warm the body, 5-10 minutes.

Perform 10 walking lunges forward.

Double the pace of your warm up walk and punch arms in front for 4 minutes.

Stop and perform 20 jumping jacks.

Take a deep breath and do 10 push ups (if there is a park bench, place hands there. If not, use the grass or trail)

Walk at your double pace again, punching arms overhead for 3-5 minutes.

Perform 10 walking lunges backward.

Walk as fast as you can, pumping arms briskly for 3-5 minutes.

Perform 20 alternating forward lunges.

Do 10 jumping jacks.

Do 10 push ups.

Perform 20 alternating back lunges.

Sprint walk (where it would be more comfortable to run) for 2 minutes.

Cool down by walking back.

You can perform this whole routine outside at a park, trail or even the streets of your neighborhood (watch for cars!) or on a treadmill.

I know some of you are thinking about all the weird looks you may get while doing this: DON’T WORRY ABOUT IT! Weird looks now=envious looks later:)

Have a healthy day!

Michelle

Tough Love Tuesday: December 4th

The Tight Skin Diet Plan

The most asked question in my inbox is “How do I tighten my skin?” This is especially asked during or after significant weight loss.

Keep in mind that resistance training is key during weight loss to keep the collagen levels high and skin tight as your body shrinks.

There are a few things to avoid if you want to maintain skin tone with your muscle tone:

  1. Crash diets. Stop the madness, seriously! Any diet that cuts out entire groups of macronutrients should be outlawed from your vocabulary. You need a balanced diet, complete with carbohydrates, proteins and fats.
  2. Diet doctors. I never hear the end of this. Doctors that give shots and prescriptions, sink patients metabolism by prescribing no/low carb diets and tell them to focus on cardio. Patients are then stuck with one plateau after another and at the end of the game, flabby, lifeless skin….that cannot be fixed without surgery. AND, patients believe it is all their fault because this quack is a doctor! NOT TRUE! Do you know how much general (that’s the basics) nutrition is required to graduate with an M.D.? NONE…it’s an elective and only 4 hours are required for that. The people who work in these offices do not care about you and that doc is no better than you. Move on!
  3. Meal replacements. Prolonged meal replacements will result in weight loss coupled with muscle loss. You have to have lean muscle mass to have tone to the skin and body tissues.
  4. Crazy pills. If it sounds too good to be true….it is.

These are the basics to steer clear of people. Now, the good news? You can have toned muscles and skin with just a few tweaks. Here are some things to add:

  1. Water. I say it all the time and I will keep saying it, DRINK YOUR WATER! Aim for 90-120 ounces per day.
  2. Lean proteins. Your trying for generally .6-.8 grams of protein per pound of weight. And you thought you wouldn’t need math when you grew up! Try for 3 servings per day as a minimum and include chicken breast, turkey breast, fish (especially salmon), eggs and egg whites, yogurt (plain), milk and low-fat dairy products, lean beef and pork, beans, and even items such as ostrich and bison for those of us who favor a little more adventure :) . Remember that if it’s fried it no longer counts as a protein that will help you in any way.
  3. Whole grain carbohydrates. It is inefficient for your body to break down fat and protein for fuel and therefore the body prefers carbs. The more active you are, the more carbs your body requires. Whole grains are best and can be found in oatmeal (regular and steel-cut), bulgur, brown rice, quinoa (also higher in protein than most grains), low sugar cereals (such as Kashi), black rice, and whole grain/whole wheat pastas and breads (in small amounts). Bread contains a lot of yeast, which some doctors claim to be the cause of stomach bloating, intestinal issues, some cancers and even food intolerances.
  4. Healthy fats. When it comes to fat, we need about 20-30% of our diet to contain healthy ones. Since fats are more caloric, it really doesn’t take as many servings as we normally think. Stock up on olive oil, avocados, coconut oil, fatty fish (salmon), olives, and steer clear of man-made fats such as trans fats. Olive oil and coconut oil are healthier alternative to vegetable oil. When in doubt, think about where it came from. Olives and coconuts do naturally produce healthy fats…vegetables, not so much.

Be smart with you grocery shopping and goal setting and exercise patience in results. You can see initial weight loss and feel a difference in your clothes within the first 6 weeks. Actually tightening the skin can take 6 months or more. Be consistent in your food and exercise and you will get there!

A Day of Skin Tightening (Sample)

Wake up call: 1 whole egg plus 2 egg whites, scrambled with veggies of choice.

Mid Morning Snack: 20 almonds and 1 crisp apple

Lunch: Large green salad with lemon and olive oil, 2/3 grilled chicken breast, 1/2 baked sweet potato with cinnamon

Mid Day snack attack: 4 oz low-fat milk (or coconut/almond milk), 4 oz water, and 1 scoop whey protein, 3 celery stalks or handful of cucumber slices

Dinner: 4 oz grilled salmon, asparagus spears, 1/4 cup whole grain brown rice, steamed veggies of choice

Before bed (if hungry): 1/2 cup 1% low fat cottage cheese and sprinkle of chopped hazelnuts

or

8 oz water and 1 scoop whey protein.

Keep in mind that your lifestyle and training will dictate how many actual calories you need to intake. If you try to starve the body, the skin will show the signs and suffer. Keep your water intake high and eat small meals throughout the day to ensure results.

Personalized skin tightening regimens are available, email michelle@michellecfitness.com

Until next time, HAVE A HEALTHY DAY!

Michelle