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 Achieve Miranda Kerr's Effortless Glow. 

The Hair: 

The soft waves as seen on Miranda in this picture are iconic to all of the Victoria's Secret models. Fortunately, this look can be achieved both with, and without heat. (For my article on this look with heat, please see my post on Candice Swanepoel's hair here: http://wearetheafterparty.tumblr.com/post/56383927918/candice-swanepoel-inspired-hair-all-of-the) For this look sans heat, you will need non-stick hairspray, shine syrum/spray and 1 inch velcro rollers. All of these products can be found at your local drugstore or supermarket. Choose your own personal favorites.

Step 1: Shower. Apply a pea sized amount of shine syrum (argon oil works well too.) If your hair is to your shoulders, and twice if it is miranda's length. Work it through the ends of your hair, and DO NOT touch your roots. Comb out with a wide tooth comb. 

Step 2: Let air dry. This can take a while, so for a less heat-less option, blow dry. Keep in mind, however, this may reduce the natural texture of the hair which we are looking for. (If your hair is naturally curly this step may be necessary, as well as a straightening balm like this: http://www.soap.com/p/garnier-fructis-blow-dry-perfector-straightening-balm-413929?site=CA&utm_source=Google&utm_medium=cpc_S&utm_term=ALO-855&utm_campaign=GoogleAW&CAWELAID=1372945624&utm_content=pla&adtype=pla&cagpspn=pla) 

Step 3: Once hair is about 80% dry, take one inch sections and wrap them around the velcro rollers. Bobby pin. Let dry for approximately 45 mins to an hour. 

Step 4: Unravel. Comb through and apply hairspray once your hair has reached desired level of curl. You're Done! :) 

Makeup: 

Glowing, bronzed, and natural. These words all come to mind when thinking of the effortless makeup Miranda sports. Apply a light foundation or BB cream. Dust bronzer along the cheekbones, down the nose, chin, and lightly on the forehead. Apply a peachy blush. Comb through brows and fill in where needed. Line the upper eyelid with small, dotting motions between lashes. This creates a subtle, natural look. Blondes, chose a brown liner. Darker hair colors should opt for black. Use your favorite mascara to volumize lashes. Don't apply more than three coats, and use a wiggling motion to reduce clumping. Finally, finish off with either chapstick or a light pink gloss. Her look is fabulously simple, and can be replicated by anyone! :) 

Tan: 

For Miranda's gorgeous, silky tan I recommend Tarte's self tanner. It's my personal favorite, it's not streaky and very easily applied. Remember to exfoliate, shave and moisturize before tanning. 

For any points I missed, please send me questions in my ask! Thanks! xoxo

Candice Swanepoel Inspired Hair 

  All of the victorias secret models are seen sporting hair looks that are natural, playful, and elegant. Here's how to recreate Candice's loose curls.

1. Start with freshly washed hair. Towel dry and apply a shine syrum. I recommend http://www.paulmitchell.com/Products/PaulMitchell/Smoothing/Pages/SuperSkinnySerum.aspx 

2. Blowdry hair with hair facing downward. Brush out with a roundbrush to create lightweight volume. 

3. Once thoroughly dry, part hair slightly off center to the left. Begin curling 1 inch sections with a 1 and 1/2 inch curling iron, like this one from conair. http://www.target.com/p/conair-1-1-2-ceramic-satin-finish-instant-heat-curling-iron/-/A-10538613

4. After curling one section of hair, use a large clip as shown in the picture on the right to keep the curl intact. This is the exact method they use backstage at victorias secret. 

5. After the hair has cooled, optionally set with your favorite finishing shine spray. I recommend adding hairspray. 

6. You are finished! :)