Thursday, January 17, 2013

Lauren Conrad: Get Fit Plan

The Rules

  • Like my other plans, this is a lifestyle change so don’t think of it as a diet. The goal here is to feel good and look great.
  • Stay focused and remind yourself daily of why you want to get fit and healthy! Flex that willpower.
  • Drink lots of water. Aim to drink an ounce for every pound you weigh.
  • As soon as you wake up, have some lemon water. Try to do this at least 3 times a week. (If you do it every single day, it can make your teeth a bit sensitive.)
  • Pick one exercise from the “Exercise Options” list to do every day (save one day for rest). 
  • Do all of the exercises listed under “Everyday Exercises” list each day in addition to your selected workout.
  • Pick one meal from each category for each day, in addition to one snack.
  • To get your metabolism revving, give these tricks a try. Personally, I swear by green tea.
  • My trainer, Jarett Del Bene, suggests this as well: “To help build lean muscle, incorporate protein after your workouts, such as Muscle Milk Light.” 

The Off-Limits List

  • No candy, baked goods, or ice cram. Ideally, no sugar!
  • No soda or flavored drinks. Remember—water!
  • No white bread.
  • No fried foods. None!
  • No eating 2-3 hours before bed. (Your body needs time to digest!) 

Breakfast Options

  • Any of the breakfast options from my 7 Days to Skinny Jeans Plan or Bikini Boot Camp are approved.
  • Greek yogurt with a handful of berries, 1 tablespoon of chia seeds, and 1 tablespoon of slivered almonds
  • Egg White Omelet
  • Overnight Oats  
  • One slice of toast with two hard-boiled eggs and a side of grapefruit or pineapple
  • Slim-Down Smoothie
  • Protein Pancakes: Mix together ¼ cup egg whites, 1 small mashed up banana, 1 scoop of vanilla protein powder (whey is good), 1 pinch of cinnamon, and 1 handful of berries. Cook like a normal pancake and top off with a drizzle of agave.

Lunch & Dinner Options

Snack Options

  • Greek yogurt with chia seeds
  • Crackers with a slide of avocado and a dollop of hummus
  • Apple
  • Raw vegetables
  • Grapefruit
  • Raw coconut
  • Celery with peanut butter
  • Almonds
  • All natural popcorn
  • Sliced turkey rolled in lettuce with a drizzle of balsamic vinaigrette

Exercise Options
  • Run for 30 minutes or powerwalk for 1-hour
  • Alternate walking and sprinting for 60 seconds for 20 minutes
  • 1 hour of yoga, kickboxing, Pilates, hiking, or spin
  • 30-Minute Indoor Workout
  • Any of the exercises from my 7 Days or Boot Camp plans
  • Or give the following 30-minute Calorie Blast Workout a try:

XO Omziin
Photos and text from: here

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