Need a little motivation for your personal comeback plan? Get started with "Hollywood Trainer" Jeanette Jenkins's weekly diet and exercise routine.
Seven Days for a Healthy You Every day, know how to move and what to eat! "The Hollywood Trainer" has laid it all out for you, including quick and easy, healthy recipes.
Monday: Exercise and Meal Plan Breakfast:Turkey Bacon and Eggs and 500 ml of water Snack 1: Apple and 500 ml of water Lunch: Turkey sandwich (turkey breast slices, lettuce, tomato, mustard and two pieces of whole wheat bread). Eat it with 500 ml of water. Snack 2: Non-fat yogurt with vanilla whey protein (available in most nutrition stores) Snack 3: Banana and 500 ml of water Dinner:Baked Chicken with Steamed Vegetables and 500 ml of water
Exercise: Fat-Burning Cardio Do 30 to 45 minutes of cardio, such as on an elliptical trainer, treadmill, power walking, jogging, hiking, or cycling. Your target calorie expenditure is 300 to 500 Kcal.
Exercise: Strength Training and Fat-Burning Cardio If you're at home...start with 45 minutes of cardio with 5 to 10 pound dumbbells, followed by a 20-minute abdominal workout. If you're at the gym...start with 30 minutes of total body strength training (e.g., bench presses, bicep curls, leg extensions and abdominal crunches). Follow with 20 to 30 minutes of cardio at aerobic base (e.g., biking, running or elliptical trainer). Both strength-training workouts are intervals so your heart rate will stay up. Your target calorie expenditure is 300 to 500 Kcal.
Wednesday: Exercise and Meal Plan Breakfast:Oatmeal with Protein Powder and 500 ml of water Snack 1: 1/2 cup to 1 cup nonfat cottage cheese. You can add fresh fruit for more flavor. Enjoy with 500 ml of water. Lunch:Turkey Burger on Whole Wheat and 500 ml to one liter of water Snack 2: Orange and 500 ml of water Snack 3: 1/2 cup walnuts and dried cranberries and 500 ml of water Dinner:Chicken Salad and 500 ml to one liter of water
Exercise: Flexibility, Core Strength If you're at home, do a 45-minute pilates or yoga workout. If you're at the gym, do 45 to 75 minutes of yoga or Pilates. Your target calorie expenditure is 300 to 500 Kcal.
Thursday: Exercise and Meal Plan Breakfast: Fruit and cottage cheese: 1 cup of fat-free cottage cheese, 1/2 cup of strawberries, 1/2 of an orange, 1/2 of an apple. Enjoy with 500 ml of water. Snack 1: Banana and 500 ml of water Lunch:Teriyaki Chicken Breast Stir-Fry over Brown Rice and 500 ml of water Snack 2: 1/2 cup almonds and dried blueberries and 500 ml of water Snack 3: Apple Dinner:Tuna Salad and 500 ml of water
Exercise: Fat-Burning Cardio Do 30 to 45 minutes of cardio, such as on an elliptical trainer, treadmill, power walking, jogging, hiking, or cycling. Your target calorie expenditure is 300 to 500 Kcal.
Friday: Exercise and Meal Plan Breakfast:Turkey Bacon and Eggs and 500 ml of water Snack 1: Apple and 500 ml of water Lunch:Tuna Sandwich and 500 ml of water Snack 2: Fat-free yogurt with vanilla whey Snack 3: Orange and 500 ml of water Dinner:Chicken Parmesan and 500 ml of water
Exercise: Strength Training and Fat-Burning Cardio If you're at home, start with 45 minutes of cardio with 5- to 10-pound dumbbells, followed by a 20-minute abdominal workout. If you're at the gym, start with 30 minutes of total body strength training (e.g., bench presses, bicep curls, leg extensions and abdominal crunches). Follow with 20 to 30 minutes of cardio at aerobic base (e.g., biking, running or elliptical trainer). Both strength-training workouts are intervals so your heart rate will stay up. Your target calorie expenditure is 300 to 500 Kcal.
Saturday: Exercise and Meal Plan Breakfast:Protein Fruit Smoothie Snack 1: 1/2 cup to 1 cup of fat-free cottage cheese, served plain or with fresh fruit and 500 ml of water Lunch:Chicken Penne and 500 ml of water Snack 2: Apple and 500 ml of water Snack 3: Orange and 500 ml of water Dinner:Turkey Vegetable Scramble and 500 ml of water
Exercise: Time to be Adventurous If you're at home, start with a 45-minute kickboxing workout, followed by 20 minutes of abdominal work. If you're at the gym, do a class in something like martial arts class, cardio dance class, hip hop dance class, tennis drills, tae kwon do, soccer, aerobics, a step class, or some other cardio workout.
Sunday: Exercise and Meal Plan Breakfast:Oatmeal with Protein Powder and 500 ml of water Snack 1: Orange and 500 ml of water Lunch:Seafood Salad and 500 ml of water Snack 2: Pear and 500 ml of water Snack 3: Small bag of baked potato chips, pretzels or air-popped popcorn (or microwave low-fat popcorn) Dinner:Filet Mignon and Steamed Vegetables and 500 ml of water
Exercise: Rest and Rejuvenate! Take a hot bath or treat yourself to a massage, stretch class, relaxation yoga, meditation class, church, nature walk, watch the sunset...just relax!
