The  plan:


Day 1:  

  1. Start your food journal.  Plan for one week at a time.  Your journal can be a fancy leather bound journal, an online app, or even a scratch piece of paper...whatever works best for you.  I prefer to use a clipboard.  I make my plan for  meals as well as workouts on this clipboard.   
  2. Your meal plan should focus on getting whole foods, fruits & veggies, and lots of protein.  (See sample meal plan below).
  3. Start your workout journal.  Plan for one week at a time.  Again - anything works as long as you write it down.  
  4. Purchase a couple of large water bottles that you can keep by your side at all times.
  5. Purchase a jump rope and a set of dumb bells (3 lbs, 5 lbs, 8 lbs, 10, lbs, 12 lbs, 15 lbs).  Don't whine about the cost.  This will not set you back more than hitting McDonalds  3 times.

Planning Meals:

Your Plate:  Divide your plate in half.  Now divide one of those halves in half.  The large sections is for fruits and/or veggies.  The two small sections are for lean protein and whole Grain or complex carbs.  

Use this concept of dividing your plate as your guide while you build your meal plan.  Between meals and snacks if you have a craving reach for blueberries, cherry tomatoes, a peach, or another fruit or veggie.  It will take your body and your mind some time to become accustomed to paying attention to what you are eating.  Pay attention to your body.  Before reaching for a snack that is not on your plan ask yourself if you are really hungry.  Ask yourself how much water you have had.  Very often we mistake thirst for hunger.  You should be drinking a minimum of 8 - 8 oz glasses of water per day.

Your meal plan should consist of breakfast, lunch, dinner, and 3 snacks per day.  

Sample Meal Plan: 

Breakfast:  Coffee, Zone Bar, Bundle of grapes

Snack:  Protein Shake or Apple with Peanut Butter or 16 Almonds with a Banana

Lunch:  Whole wheat turkey wrap with 1/4 of an avocado, fresh spinich, and turkey.  Do not negate your healthy meal by slathering mayo or dressing all over the wrap.  Instead use mustard, spicy mustard, or a low calorie mayo or dressing.

Snack:  Protein Shake or Apple with Peanut Butter or 16 Almonds with a Banana

Dinner:  8 oz chicken breast, Green Beans, Creamed Corn

Post Dinner Snack:  Snack:  Protein Shake or Apple with Peanut Butter or 16 Almonds with a Banana

Throughout the day drink at least 8-8 oz glasses of water.

Plan for 1200 - 1800 calories a day depending on where you are starting and what your actual fiitness level is.

For more meal plans and snack ideas see the "Nutrition" section of NoSkinnies.com.


Day 2:

You now have your meal plan in place and have had at least one day of eating clean according to the meal plan described above.  Now it is time to add your workout.  We will start slow.  That's ok.  The failure of too many workout plans is that we often jump in way too deep way too fast.  Explanations of each of the workout moves below is described under Fitness/Exercise Descriptions.

Day 2 workout plan:

5 minute walk/warm up

Shoulders - 3 Sets Each

**Start with a  weight that will be challenging on the last couple of reps.  If you find that the weight is too much or too little make an adjustment.  Always record the number of reps you performed and the weight you used.

8 Upright row; 8 Military Press; 8 Lateral Raises

15 minute power walk


Day 3 workout plan:

5 minute walk/warm up

Abs - 3 Sets Each

8 Basic Crunch; 8 Crisscross; 4 Spiderman; 30 second jump rope

10 minute power walk


Day 4 workout plan:

5 minute walk/warm up

Legs & Butt - 3 Sets Each

8 Squats; 8 Lunges (each leg); 8 Plie Squats; 2 Minute Treadmill Incline

8 minute power walk


Day 5 workout plan:

5 minute walk/warm up

Back & Chest - 3 Sets Each

**Start with a  weight that will be challenging on the last couple of reps.  If you find that the weight is too much or too little make an adjustment.  Always record the number of reps you performed and the weight you used.

8 Lying on a Ball Fly; 8 Lying on a Ball Chest Press; 8 Dead Lifts; 8 Rows; 2 minutes walking

8 minute power walk


Day 6 workout plan:

5 minute walk/warm up

Biceps & Triceps - 3 Sets Each

**Start with a  weight that will be challenging on the last couple of reps.  If you find that the weight is too much or too little make an adjustment.  Always record the number of reps you performed and the weight you used.

8 Bicep curls; 8 Tricep Kickbacks, 8 Hammer Curls; 8 Dips; 30 second jump rope

10 minute power walk


Day 7 workout plan:

Rest.  Congratulations!  You made it through the first week!  Plan your meals and workouts for the next week.


Day 8 - 28 workout Plan

Repeat Days 2-7 each week until day 28.  After day 28 you will be ready to move to the next challenge!  


Congratulations!!!