Meal and exercise plan. It's all about preparation!

March 2018 - 1st week of my healthy lifestyle

Don't forget to also follow these tips:

-Drink plenty of water (2-4 lt of water a day. Also try to drink cold water this also helps to speed up your metabolism

-Start the day drinking hot lemon and water 

-Eat every 3-4 hours to speed up your metabolism

-Limit alcohol (I personally still lose weight  while going out once a week only drinking bacardi, soda water and a dash of lime, no need to stop your social life)

-1 cheat meal a week (this can be your brunch, if you also need to go out for dinner at the weekend try to make smart options like going for protein and salad if you are also having brunch or try to eat fewer calories on other meals that day as you know you will be cheating, it's all about planning ahead, again no need to stop your social life

-Learn how to say no when people offering you a piece of cake or chocolate (they always say things like you don't need to lose weight or just 1 piece won't do anything, just be strong, you can do it, don't get those efforts destroyed for trying to be nice for 1 second you can still be nice and say no. Many people used to ask me straight away with a disappointing face. Oh nooo, are you on a diet? And My favourite phrase to respond is: "No I hate diets, this is my new healthy lifestyle", boom!)

-Be patient, do meditation, yoga, breathing exercises, chanting, anything that suits you to focus on your goals and help you to be relax (the less stress the better). You need a positive mind-set to succeed 

Monday (Easy.... I feel so fat I'll follow this very carefully)

-Breakfast (9 hrs) - 2 poached eggs with chopped veg as cucumber,radish,celery (seasoned with lemon and pepper)

-Lunch (12 hrs) - Veggie Stir-fry

-Optional healthy snack (15 hrs) - Cucumber

-Dinner (17-18 hrs) - Salmon and Asparagus

-Exercise (19-20 hrs) 
Weight training 1


Tuesday (Easy... not too bad, getting there)

-Breakfast (9 hrs) - Yogurt, nuts, blueberries, chia seeds, stevia (1 little tiny bit of honey (optional)

-Lunch (12 hrs) - Salad with chopped veg and 1 little spoon of hummus, seasoned with lemon and pepper

-Optional healthy snack (15 hrs) - cucumber

-Dinner (17-18 hrs) - Soup and salad

-Exercise (19-20 hrs) - Cardio day


Wednesday (Easy... what the hell, how did I lose weight so quickly?)

-Breakfast (9 hrs) - Overnight oats - 30 grams of oats, almond milk, 1 tiny teaspoon of peanut butter, any kind of berries, flaxseed/chia seeds/cinammon and stevia

-Lunch (12 hrs)

-Optional healthy snack (15 hrs)

-Dinner (17-18 hrs)

-Exercise (19-20 hrs) 

Thursday (Not too bad... can't wait for the weekend)

-Breakfast (9 hrs)

-Lunch (12 hrs)

-Optional healthy snack (15 hrs)

-Dinner (17-18 hrs)

-Exercise (19-20 hrs) - Cardio day




Friday (I'm having dirty thought about tonight at the weekend. Girl stop! come on!)

-Breakfast (9 hrs)

-Lunch (12 hrs)

-Optional healthy snack (15 hrs)

-Dinner (17-18 hrs)

-Exercise (19-20 hrs) 

This could be your day off, otherwise you can do some fun workout at the swimming pool or at home

or 


Saturday (Brunch is mandatory so will you workout before and earn it?)

-Optional healthy snack (9-10 am)

-Exercise (11 am)


-Brunch out(14 hrs)

-Dinner (17-18 hrs)



Sunday (Don't be a lazy b**ch, eat healthy and keep up with the exercise or will lose all your efforts)

-Optional healthy snack (9 am)

-Brunch at home (very healthy) (12 hrs)

-Exercise (15 hrs)
 or 

-Dinner (after gym at around 16.30 - 17 hrs)