Meal Plan & Workout Calendar

MEAL PLAN & WORKOUT CALENDAR

First I want to congratulate you for making your first attempt at a better you! It won’t be easy but if you stay on your path I promise and guarantee you will achieve the results you are looking for. I’m bringing you a realistic and simple approach to fitness. Remember, one small step is better than no step at all. As I develop my fitness blog I will post photos and videos showing you your meals and workout routines. Be patient with me. For now I will offer you as much information as I can. Thank you for walking this journey with me but we are far from done! Fitness is a way of life and a long life journey. Let’s continue to walk it together 🙂

THE BEGINNERS TIPS TO EATING CLEAN & WORK OUT CALENDAR 

  1. You must workout for a minimum of 1 hour a day 5 x’s a week. No excuses! If you cannot afford a gym, go out and walk for 1 hour or ride a bicycle for 1 hour.
  2. You drink at least 8 full glasses of water a day. For more advanced individuals drink a gallon a day. YES you will be visiting the bathroom like a broken faucet. But it is essential for you to drink your daily water intake.
  3. Try your best to eat a total of 6 meals every 3 hours. For those on the run, full time jobs, busy mommies/daddys, students etc Try to eat at least 3-4 square meals a day every 4 hours.
  4. If you have a bad memory write down everything you eat so you don’t over eat and go over your daily calorie intake. Track your progress! You can also download apps on your cell phones to log in all your meals.
  5. DO NOT WANDER OFF YOUR PATH! Why did you start this journey if you are going to continuously cheat? Keep it real with yourself.  STAY ON YOUR PATH!

EATING CLEAN

Eating clean simply means NO MORE BAD FOODS! I would recommend you cutting out the following. I will update this list every week as I think of new things to add. Cut out,  sugars, all white flour foods, no fried foods, no condiments (ketchup-mayo-dressings), salt (switch to sea salt), dairy (try soy  or tofu products), no junk foods (chips-burgers-fast food), no more sodas or sugary juices, switch your white rice to brown rice, microwave buttered popcorns (pop them yourself do not add butter-lightly salt), no more candy. no more ice creams (witch to light sherbets), switch your pastas to wheat pastas, FAST FOOD IS A KILLER NO MORE OF THAT!
  • What you can eat is simple. Stick to the basics, chicken, fish lean red meats, turkey, canned tuna in water.
  • Use simple seasonings such as sea salt, pepper, garlic powder, onion powder, paprika, and Mrs Dash’s seasonings. You’ll notice that all my recipes use these as their foundation. Everything added such as veggies, brown rice, and my homemade salsa’s are what will bring your foods to life.

 

YOUR WEEKLY WORKOUT CALENDAR

NOTE: There are a variety of workout styles you can do. These are just a few to get you started. Do 10 minutes of cardio before every workout and 30 minutes to 1 hour after. Remember to stretch. always stretch before, during and after your workouts.

MONDAY

  • Full body workout: Work lightly on your arms, abs, legs, and back. Don’t go super hard on this day as you DO NOT want to injure yourself. This is the first day you are back at the gym don’t over do it. Cut everything in half.
TUESDAY
  • Lower body, legs, butt: Depending on what you want to do. Leg day stays the same. If you want bulkier legs do low reps (10 reps 6x’s) with higher weights. If you want slimmer toned legs do high reps (20 reps 6x’s) with lower weights. Remember to lift what feels comfy for you. If you are comfy at 20 pound weights do that, if you are comfy at 100 pounds of weights, go for it. Your squats can be either with no weights or with. Squats, lunges and dead lifts depend on your level. I would begin with no weights.
WEDNESDAY
  • Abs: I would recommend all of these  & these posted by Women’s Health Magazine. Don’t forget to do the good ole fashion traditional  sit ups & crunches. They all work!
THURSDAY
  • Upper body, arms, chest,  back: Arms. The same goes for arms as legs, chest, back etc. For bulkier arms do low reps (10 reps 6x’s) with higher weights. If you want slimmer toned arms do high reps (20 reps 6x’s) with lower weights. Remember to lift what feels comfy for you. Do a FULL arm workout. Don’t do tri’s and forget the biceps. Biceps are the front part of your arm, triceps is the back part where that ugly bat wing hangs 🙁 For those that don’t have a gym membership, push ups and bench dips can be done at home. For arms I would recommend all of the exercises here  in Fitness Magazine. For your back I personally love doing the seated row machine. For my back where the bra cuts your fat and you get an annoying bulge 🙁 I like doing the lat pull down machine. For chest I recommend these chest exercises. It has worked for me and many of my male friends.
FRIDAY
  • Have fun: Pick  any fun cardio class like Zumba, Spin, Hip Hop,  a salsa class. Or ride a bike in your neighborhood, walk, skateboard, do yoga or pilates. But make sure to do it for 1 hour 1/2. Not 30 minutes, not 1 hour but for 1 hour 1/2.
SATURDAY
  • Have more fun: Do the same as Friday but switch it up and cut down to 1 hour. Do 30 minutes of each. If you like Zumba, do 30 of rumba then go run for 30 minutes. If you like spin class, do that for 30 minutes then swim for another 30 minutes.
SUNDAY
  • Guess what? YOU MADE IT!! You followed my work out calendar and  completed your first week. You are now one week towards achieving your fitness goals. I am proud of you 🙂 Today is your day to RELAX, take the day off and get ready for the new week.
Con Amor,
Somaya Reece

23 Comments so far. Feel free to join this conversation.

  1. Shayna Cruz February 26, 2014 at 7:04 pm - Reply

    you have inspired me!!!! you look fabulous!!! ive been doing this for 2 weeks lost 10lbs already CANT STOP NOW! thanks for all of your advice! love, Shay

    • somayar February 26, 2014 at 7:43 pm - Reply

      You go girl!! I am very proud of you. Don’t stop now. You are closer than you think 🙂

  2. Sharaya Wallace March 12, 2014 at 1:30 am - Reply

    Somaya, you are such an inspiration! You're committed, passionate, resilient and courageous! I humbly take my hat off to you Sis. Keep up the good work!!

  3. Sharaya Wallace March 12, 2014 at 1:30 am - Reply

    Somaya, you are such an inspiration! You're committed, passionate, resilient and courageous! I humbly take my hat off to you Sis. Keep up the good work!!

  4. Denise Smith March 17, 2014 at 6:19 pm - Reply

    I love you and that's was the first words that just popped into my head I will be my goal weight for this summer

  5. Acanthia Jordan March 17, 2014 at 10:07 pm - Reply

    Which each workout Monday thru Thursday do a hour of cardio as we'll?

    • somayar July 13, 2014 at 5:32 pm - Reply

      Yes love! You must do cardio with all your workouts 🙂

  6. Vanessa Elaine Windom-johnson April 13, 2014 at 7:33 pm - Reply

    I'm following just want to say thank you! And I appreciate you for sharing your healthy lifestyle with us! Me, my husband and my sister are getting fit! We biking riding everyday for 2-3 hours and exercising in the gym! Can't wait to share our results with you! Thanks again! May God continue to Bless your life! You are a inspiration to me! Seeing your transformation inspired me!

  7. Cesaria Pruneda April 23, 2014 at 11:42 am - Reply

    I cant get enough of your site! 🙂 I absolutely love all you've done and are doing sharing and being such an inspiration to others! I've been taking all advice in from your site and instagram and starting to eat right starting yesterday I know it will be a challenge but I know I can do this! Love ya girl God bless!

  8. Yahaira Perez May 4, 2014 at 11:22 am - Reply

    I would to see what your grocery list looks like please?

  9. Yahaira Perez May 4, 2014 at 11:22 am - Reply

    Love*

  10. Tina Billings July 20, 2014 at 8:55 pm - Reply

    You are so inspiring , but yet I still can’t get motivated. Last year I was walking 2 miles a day and lost 15 pounds. I had a major surgerry and have gained 35. I feel horrible and still eat like crap. I hope by continuing to read your site and follow you I will get with the program. You are so very strong mind and body.

  11. Jacquelyn Warren July 22, 2014 at 8:54 am - Reply

    You are a true inspiration. I’m getting married Aug 2015 so it’s time to get it right, get it tight!! Keep being an inspiration!!! You look amazing!!

  12. nancy July 22, 2014 at 11:13 am - Reply

    I so need motivation to keep up with this. I have started a diet so many times and cant seem to stick to it 🙁

  13. Lenita July 25, 2014 at 2:15 pm - Reply

    EVERYTHING on this blog has been beneficial to me. I’ve tried various diets and am really trying to make lifestye changes this time. Down 29 pounds and finding TONS of helpful information here. Thanks for everything!

    • somayar July 30, 2014 at 10:06 am - Reply

      You are welcome darling. Congrats on your weight loss. Keep going and stay strong 🙂

  14. Jazzy July 28, 2014 at 6:45 am - Reply

    I just looked on the sight today. I am going to try my hardest to do this. I have gained so much weight on the birthday control. I stopped taking that mess. I really want to do this I am sooooo depressed I weigh 240 I never been over 180 I have always had a big booty but now I have a big everything (tears) smh im on 27 and my height is 5″2i really want this to work

    • somayar July 30, 2014 at 10:01 am - Reply

      UGH GIRL!!! I feel you. I also gained a lot when I was on birth control. Even eating clean it was really weird. I had to just STOP. Now that you stopped try to start eating healthier and working out. Even if it just means to walk. Do it! Don’t give up. Take baby steps.

  15. Lala July 29, 2014 at 8:01 pm - Reply

    Do you drink a pre workout? I come home from work and just am to lazy people keep telling me to try a pre workout drink ?? Y

    • somayar July 30, 2014 at 9:56 am - Reply

      Not really. It’s been a long time since I have done that. I drink coffee as my pre workout for a jolt of energy. I do drink protein shakes or a protein packed smoothie within 20 minutes after I workout to fuel my muscles.

  16. Jamie Diana July 29, 2014 at 9:42 pm - Reply

    Help!!!! 1st Off I Love U. Huge Fan 🙂 Im Having Lots Of Trouble i Cant Commit To Any Diet I Start to Work Out And Eat Healthy Them Boom!!!! I Relapse its Like Its So Hard I Crave Food! I Feel Like Im Starving 🙁 Im At The End Of My Ropes Here. Ima Momma To 4 Daughters I Wana B Here To C Grandchildren Some Day. PLEASE HELP

    • somayar July 30, 2014 at 9:55 am - Reply

      Your problem is that you are thinking “diet” and that would make ANYONE give up mid way. You need to know that this is a “lifestyle” change. This isn’t a diet. I don’t diet, I eat clean and live a healthy lifestyle. This is a conscious way of living. I think before I eat, I eat a lot, but it’s all clean foods. You can learn a lot about eating clean on my website. Just browse around and commit to eating clean, not dieting. It will change your life I promise you!

  17. Ingrid October 22, 2015 at 7:01 am - Reply

    I just wanted to stop by and say thank you!! I have lupus and loosing weight for me is hard being on steroids. But I have learned a new way of eating and I am working my way up to excersing its hard with being on steroids and not having energy. I am going to try your tea to see if that helps. But thank you for showing Latinas that it can be done with out surgery!!!! I love you by the way!!!!!!

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