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Journey to 28, new job & stitch Feb to July 29 FITNESS · STRENGTH · TONE · FLEXIBILITY Sunday Fitness Day 5:00 AM 6:00 AM 8:30 AM 9:45 AM 11:00 AM

5 to 7 days/week

Blue=Always/Regular

Gray=Add/Substitute

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Abs/Strength Run

Strength Cycle

Abs/ Strength

Strength Cycle

Abs/Strength Stairs/Run Cycle (w/ strength) Sport / Outdoor Yoga (w/ cardio) Power Abdominals

Strength Yoga (w/ cardio) Sport / Outdoor

4:00 PM

Power Kickbox Abdominals Cardio Yoga (w/ Yoga (w/ 9:00 PM Mat Pilates cardio) cardio) Sport = Tennis, Cycling, Running, Sprints, Beach Vollyball, Boogie Board, Snowboard, Golf, Sand Dunes, SM Stairs, Hula Hoop, Jump Rope, Swimming, Hiking, 8:00 PM

HEALTHY · SMART · ORGANIC · SLIM Pre-Workout 5AM

Breakfast 7:30AM

Snack (option) 11AM

Lunch 1PM

Snack 4PM

Dinner 8PM

Snack (rare instances)

Quick Carb & Supplement

Carb/Protien & Fiber

Protein & Salty Snack

Protein, Veg & Carb

Sweet Snack

Protein, Veg & Carb

drink H2O to fend off snacking

½ Fruit or juice w/ Water & vitamins

½ Fruit + 1 turkey bacon ½c Oatmeal or eggs & toast Water

Tea w/ soy milk & few crackers (Wheat Thins) Water

Fish (Tuna) Fish, Veggie Tea w/ Honey Tea w/ Honey w/ Salad OR or Tofu dish Sushi OR Sweet Snack sweet: vegan ice w/ carb Veggie Burrito (ginger thins) cream/ dark choc Water Water Water salty: crackers NO cow’s milk · little/no meat · salt · sugar · less splenda


Journey to 28, new job & stitch Feb to July 29 Pantry/Fridge Stocking List (Trader Joes) Weekly Fuji Apples Strawberries Dried Fruit Veggies (tomato, corn, etc.) Squash (yellow & green) Asparagus Fish (salmon, tuna) (Albertsons) Seafood (shrimp, crab, etc) Sushi to-go Turkey Bacon (or Turkey Sausage) (Albertsons) Tofu Water Keep stock Soy Milk (unsweetened) Eggs Goat cheese Bread Couscous Oatmeal (Albertsons) Cereal Crackers (wheat thins, nuts) Sweet Snack (ginger thins) (Albertsons) Dark chocolate bar Chips Vegan Ice Cream (Albertsons) Tea Nonstick cooking spray Earth balance spread Honey

Skin

Nails

Hair

Home

Internal Health

Beauty Schedule Vitamin A & One/Daily Fish Oil Cleanse/ Twice/Daily Moisturize Scrub/Treat Once/Weekly Spa Treatment Once/Bi-monthly Manicure/ Once/ Pedicure Bi-weekly Home Mani Once/Weekly 1-2 times/Weekly Wash/Style (deep condition on weekends) Ashley - every Trim/Cut three months Once weekly Quick Clean (clean up & wash clothes) Once bi-weekly Deep Clean (hire someone) Multi Vitamins Abstain from Cow’s Milk & Meat

Once/Daily

journey  

this is my exercise and diet plan

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