Get Back on Track with the Hollywood Trainer
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.
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.
Seven Days for a Healthy You
Breakfast: Turkey and Egg White Scramble and 500 ml of water
Snack 1: Orange and 500 ml of water
Lunch: Baked Chicken Breast and Yam with Green Beans and 500 ml of water
Snack 2: Apple and 500 ml of water
Snack 3: 1/2 cup to 1 cup cottage cheese
Dinner: Grilled Salmon with Salad and one liter 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.
Seven Days for a Healthy You
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.
Seven Days for a Healthy You
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.
Seven Days for a Healthy You
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.
Seven Days for a Healthy You
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.
Seven Days for a Healthy You
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.
Seven Days for a Healthy You
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.
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.
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!
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!
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