JoAnna - Weeks 1-3 Plan

About JoAnna

JoAnna is a young Mother of two precious little boys.  She has a wonderful husband who absolutely adores her.  She contacted me because she feels she needs a plan to help her shed 30 pounds.  She wants to get back to her pre-baby size.  She wants to feel good about herself and she wants to feel sexy in front of her husband.

Her Plan

Food & Workout Journal - the very first thing to do is to find a notebook where a plan for eating and working out can be created and then followed.  Once the plans are created the actual eating and working out will be recorded in this journal.  For writing the plan - mark the page into 7 sections (one for each day of the week).  Write down the plan for each meal for each day of the week.  Also write down the workout plan for each day.

Food

8 glasses of water per day (at least)

1 cheat night per week (alcohol or food but not both)

I am recommending a "pick from" type of plan for JoAnna instead of calorie counting.  With this plan she will eat 6 pre-planned meals per day.  She will divide her plate into 3 equal parts and then divide one of those into 2 equal parts.  This leaves one large section for fruits and veggies and two smaller sections for lean protein and grain.  She will fill her plate as such:

B/F:  1 Protein, 1 Grain, 2 Veg/Fruit

Snack:  1 Protein, 1 Veg/Fruit

Lunch:  1 Protein, 1 Grain, 2 Veg/Fruit, 1 Fat

Snack:  1 Protein, 1 Veg/Fruit

Dinner:  1 Protein, 1 Grain, 2 Veg/Fruit, 1 Fat

Snack:  1 Protein, 1 Veg/Fruit

Proteins:  (1 - 3 oz serving is about the size of the palm of your hand)

Eggs, Turkey Loin, Chicken Breast, Almonds, Peas & Beans, Milk & Dairy

Grains/Starch: (Enough to fill your cupped hand)

Quinoa, Whole Grain/Brown Rice, Oatmeal, Corn & Sweet Potatoes

Veg/Fruit: (1 cup)

Green Beans, Lima Beans, Broccoli, Cauliflower, Asparagus, Squash, Zucchini, Peppers, Carrots, Celery, Apples, Bananas, Grapes, Melons, Berries, Oranges, Cherries

Fats:  Avocado (1/3), Olive Oil (1 Tbsp), Peanut Butter (1 Tbsp)

This is a guideline.  Foods can be added to this list as long as they fall into one of the categories provided.  Foods can be switched around from meal to meal.  However, it is important to eat all of the meals and to eat a combination of protein and veg/fruit at each meal as this will help her feel full longer.  Also, adding this many fruits and veggies and this much water to her diet will help with her UC issues.

Workout Plan (For the 1st 2-3 weeks)

The workout plan consists of cardio (to shed unwanted fat) and lifting/sculpting (to build beautiful muscle that will help keep the metabolism revved long after the workouts are completed).  This workout plan is for 6 days a week and is not for the novice.  JoAnna already loves running and is familiar with most workouts.

Day 1:  Cardio & Shoulders

35-45 Minutes Cardio

Shoulders:  3 Sets Each; Start with 8lbs.  If this is too little, add more weight.  If it is too much, reduce the weight.  Record the weight you used.

Upright Row x 12; Lateral Raises x 12; Anterior Raises x 12

Day 2:  Cardio & Abs

35 - 45 Minutes Cardio

Abs:  3 Sets Each

I.  Crunch x 16; Criss-Cross x 16; Reverse Crunch x 16

II. Side lying crunch x 12 each side; Hold arms straight up with a weight in hands and crunch x 16; Hold legs straight up in air and reach for toes with alternating hands

Day 3:  Cardio & Back/Chest

35-45 Minutes Cardio

Back & Chest:  3 Sets Each

Dead Lifts (weighted) x 16; Fly x 16; Row x 12 Each Side; Chest Press x 12

Day 4:  Cardio & Legs/Butt

Legs & Butt:  3 Sets Each

Donkey Kicks x 24 Each Leg; Squats x 12; Side Lying Leg Raises x 16 Each Leg

Day 5:  Cardio & Abs

35-45 Minutes Cardio

Abs (Same as day 2)

Day 6:  Cardio & Biceps/Triceps

35-45 Minutes Cardio

Biceps/Triceps:  3 Sets Each

Bicep Curls x 12; Tricep Kickbacks x 12 Each side; Hammer Curls x 12; Dips x 12

Day 7:  Rest; Build food and workout plan for the next week

Cardio Choices

Running

Jump Rope

Elliptical

Hill intervals on Treadmill

Tabatas

Cycle

Gym Classes - Zumba, Step, etc.