Back-to-School Diet and Workout Plan

  Diet: 

"Eat breakfast like a King, Lunch like a prince, and dinner like a beggar." 

Tips and tricks for fast results, a flat stomach & toned legs. 

Breakfast: 

1. Egg whites, scrambled with 1 wedge of low fat laughing cow cheese (tastes amazing & only 25 calories!) and seasoned with pepper. Add spinach if desired. On the side, slice up an orange or grapefruit and have a piece of whole grain toast. 

2. Fruit salad with yogurt, granola, and chia seeds. Choose your favorite greek yogurt, or if you are lactose intolerant/dairy free I recommend coconut milk yogurt - it's delicious! Then mix in your favorite (healthy!) granola.  Slice up bananas, strawberries and toss in blackberries and raspberries. Drizzle honey and add chia seeds for an omega 3 filled crunch! 

3. Try these natural, flour-less, 2 ingredient pancakes! http://www.blogilates.com/recipe-index/100-natural-pancakes-recipe-gluten-free-flourless-low-calorie 

4. OR this healthy twist on an egg mcmuffin http://www.blogilates.com/recipe-index/quick-high-protein-breakfast-idea-clean-egg-muffins

Lunch: 

Lunch should be lighter than breakfast. 

1. Salad with bell peppers, spinach & mixed greens, tomatoes, cucumber, avacado and chicken. Drizzle vinaigrette. 

2. Healthy bread-free turkey wraps. So simple! Take an iceburg lettuce leaf & add turkey, a little bit of cheese, tomatoes, cucumber and (if you like it) mustard. It's amazing. 

Snack: You may chose 2. 1 cup of popcorn (unbuttered), 10 carrot sticks, 1/4 c of almonds, fruit salad, healthy snack bar (like a lara bar), frozen grapes

Dinner: 

I understand this is difficult, because most of you eat with your families. Remember this meal should be mainly protein and veggies, no starchy carbs like bread. 

1. Salmon with lemon and capers, asparagus on the side. 

2. Lemon Chicken with cooked carrots & broccoli 

3. Healthy portobella mushroom burgers, wrapped in lettuce (minus the bun!) 

Throughout the day, aim to drink 10 glasses of water. Try and add lemon. This will drastically reduce bloating, making you appear thinner. It's counterintuitive, but true. 

Workout Routine: 

I'm going to keep the routine simple and easy to stick to, so everyone can do it and make sure they don't forget. It's important to get into a habit otherwise you will not see results. 

1. When you wake up in the morning, before you shower do this: Ten jumping jacks, five pushups, 15 crunches forwards, on both sides, and lower body crunches. (Put legs at 90 degrees and then push body towards ceiling.) 

2. Complete these workout videos, and you should see fast results! 

1. http://www.youtube.com/watch?v=7BkjRlYq_UE (warmup) 

2. http://www.youtube.com/watch?v=Q7I0GksqL-4 (inner thighs) 

3. http://www.youtube.com/watch?v=rwVzamFR-tg (butt) 

4. http://www.youtube.com/watch?v=XkrqRQx6DWI (abs) 

5. http://www.youtube.com/watch?v=WyjKaeigs-g (arms) 

These are quick, which helps. You can alternate but always do the cardio, and do at least 3 (including cardio) a day. 

xoxo

How to be Confident

It's no secret, confidence is sexy. We are drawn to those who appear self-assured. Confident people get exactly what they want from life because they know who they are and what it is they want. Whether you are simply more reserved or severely shy, these simple tips will help you to master the art of confidence. 

Appearing Confident:

1. If you are feeling socially uncomfortable, take a deep breathe. It's important to take a minute to become aware of your surroundings and compose yourself. Roll back your shoulders and stand as if a string is pulling you up straight. Posture is important, it radiates a sense of inner comfortability. 

2. Slow Down. Nervous people tend to speak quickly, causing them to stutter. Think carefully about what you say. If you get nervous talking in front of people (such as during a speech) talk more slowly than you would usually, and remember to breathe. 

3. Smile! Smiling will trick your brain into thinking everything is fine, and it will help you to relax. Remember, shoulders back! 

4. Use eye contact. This tip is extremely important. 

5. Kick nervous habits such as shuffling feet, twirling hair, cracking knuckles or biting nails. 

Remember - "Fake it 'till you make it!" Appearing confident will help you to realize that the situation is no big deal. You can handle anything if you stride in with confidence and poise. 

Being Confident: 

True confidence comes from within. You can not expect this to appear overnight, or to be learned in a day. To be confident, you need to accept yourself wholly and completely. You need to realize that you are the single most important individual in your life. You need to take care of yourself, and look up for yourself. Confidence is standing up for yourself when someone puts you down. It is holding yourself to a higher standard because you are worth more. Confidence is realizing how beautiful you are, inside and out.

Here are a few tips:

1. Think positively. It sounds ridiculous, but tell yourself a compliment each day in the mirror. Smile at yourself. Confidence is positivity. 

2. Be generous. Do something for a friend, or for charity. It helps you realize just what you can do for other people. 

3. Take care of yourself. Work out, eat healthily. Take pride in your appearance. 

4. Surround yourself with people who love you. If your friends treat you poorly, abandon the relationship. I have been in enough toxic friendships to tell you they are not worth it. They can really deliver a blow to your confidence. 

Good luck! xoxo