The Plan

Simply put, you will work hard by eating great and exercising for 6 days and on day 7 you will rest (and eat whatever the heck you want!). If you want all the details, read on.

First of all, each and every week you will choose one day that will be your FREE day. I highly recommend that you pick it ahead of time based on whatever you may be doing that week (wedding, birthday, special occasion, etc.) so that you don't miss out on anything special! Your free day is completely free. No working out, and you get to eat absolutely whatever you want and however much you want of it! I am totally serious! Eat everything!

The exercise part of the plan:
Now as far as the exercising goes, you will alternate 3 days of cardio and 3 days of resistance training.

Cardio:
You can do whatever you like for your cardio; running, walking, biking, treadmill (boring!), elliptical or my favorite, kickboxing! Do whatever you choose for at least 30 minutes and try to alternate the intensity every couple of minutes. You may want to work up to 45 minutes.

Resistance Training:
Think about it this way.... cut your body in half (top & bottom) and work only one half on your resistance training day. Then on your next resistance day, work the other half. Just keep alternating! For your bottom half you'll work out the front of your thighs, the back of your thighs, your calves, your abs and your butt. For your top half you'll work out your back, chest, shoulders, biceps and triceps. You will want to do 3 sets of at least 8-10 reps increasing the weight with each set. You'll work up to 12 reps.

It's a great idea to work in some stretching and core work like Pilates a couple of times per week. Just throw it in whenever you'd like.

It's also a great idea to write down and keep track of everything you're doing. I've got a paper you can use for this. Just ask and I'll email it to you. This way you can easily track your progress and watch yourself improve. You should record what exercises you do each day, how many sets, how many reps and the amount of weight you use.

So there you have it; day 1 resistance training, day 2 cardio, day 3 resistance, day 4 cardio, day 5 resistance, day 6 cardio, day 7 REST!!

The food part of the plan:
Now as far as the food goes, you will eat 5-6 small meals per day, every 3-4 hours or so. You can substitute protein bars and/or protein shakes for meals. Each meal should consist of lean protein, good carbs and fruits and/or veggies! It is extremely important to eat food in this combination because of how they work together. Trust me, it's just science! Absolutely no white food (rice, bread, pasta, etc.). You can substitute wheat or whole grain for the crappy white stuff! Sugar is the devil, so just say NO! That means no candy, cake, cookies, etc. But don't forget, you'll get to eat it on your free day. So basically you'll eat breakfast, a protein bar or shake, lunch, another bar or shake, dinner and then yet another protein bar or shake. The protein bars are great to have with you in your purse when you just gotta have it now and the protein shakes are supper yummy! I mix protein powder with low fat yogurt, a splash of OJ and some frozen fruit. Put it all in blender and enjoy! But get creative and have fun discovering new things! Of course you can have coffee (check the sugar on your creamer, please!), iced tea and TONS of water, but alcohol and soda are big fat no-nos!

You should definitely keep a record of the food you eat (what it was and how much you ate). Once again, just ask and I'll email you a paper I have to help keep track of this. In fact, it works best if you plan out everything you should eat ahead of time and then take note of what you actually did eat. You'll be amazed!

So what are you waiting for? Start making your plan and then get out there and go grocery shopping!