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meal plan

Stay accountable with this Spring Sweat support group

Stay accountable with this Spring Sweat support group

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Adjusting to daylight savings time isn't for everybody...but it is for me. Why? Because it means SPRING is coming and SUMMER is only 12 weeks away!!!!!! I look forward to so many things: hearing birds chirping, shopping for skirts and shorts (...and swimsuits), eating and drinking with friends on an outdoor terrace, morning runs, etc.! BUT before I get all crazy excited, I still need to work on hitting my fitness goal before summer! I need a plan and I want you to join me. My doctor put me on rest for the past few weeks because of an old knee injury. It was the worst. If you know me, you know I love to exercise on a daily basis. It’s what I live by! Not being able to exercise was the worst punishment I could have possibly imagined. I don’t give place to negativity in my life so I figured that while I can't work on my body, I can sure work on developing myself.  I worked even harder on personal development and studied for hours on end. When the moment came for me to finally exercise again, I felt amazing.

me

I have always been an optimist: a person who doesn’t give up on herself nor on other people. There may be a mere 12 weeks until summer but you still have time to achieve your health and fitness goals. It takes 21 days to create an habit, 8 weeks for you to see that change and 12 weeks for people to see your results. By making the commitment to start now, you can really make progress by the time you hit June! What are you waiting for? It’s go time!

I want to help you to hit your fitness goals before summer time so that you can be happy, proud, and feel confident this summer. You will not hide your skin on the beach this year!

I'm launching my Spring Sweat To Summer Sexiness support group on March 23rd to help others stay accountable through motivation, tips, recipes, and much more! The idea behind this group is not only to help you with your goals but also to take a bit of pressure off your shoulders and make your life a whole lot simpler and easier. It'll help you to maintain habits that will last a lifetime.  Trust me, after seeing the results you will get, you will want to hold onto them forever! I will teach you how to fit your workouts into your busy schedule, show you how to meal prep properly and efficiently and much more!

Let’s just start with 21 days! Can you commit to 21 days?  30 minute workouts, a daily accountability check in to our online closed FB Group. If you are not a Facebook person, you have the option to apply on my webpage and check into the PumpUp app every day!

What are the requirements?

  • Complete the application on this page to be considered into my support group. Spaces are limited because I want to give my full attention to those who are ready to commit at 100%.
  • In return:  I’m going to support, guide, mentor, and help you set realistic goals so that the  program you have does not just sit on your shelf collecting dust but it is one that truly will transform your life and you get to do it with other like minded people!!!

Sound like a plan?!?!?  Ok lets make it happen!  Hit me up for the details today ->Email Me<-!  There are a limited number of spots available and they won’t be here for long!  Looking forward to transforming our winter bodies into summer bodies in the next few months with you!!!!

Raw in College: Advanced Meal Plan

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This is a post by Ashley Hampton (PumpUp: @rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

**This plan is best for people who want to fully embrace the Raw in College lifestyle!!!—this means you are ready to cut out animal products and processed foods—it applies to anyone who is looking to completely change their life in all aspects—enhance your overall health, lose weight, and feel your best through a whole food, plant based diet. This plan is meant to provide guidelines not rules for your eating habits. The options for this lifestyle are truly endless, so this is just a general idea of what your day could look like! YOU ARE ABOUT TO CHANGE YOUR LIFE!**

WATER: Every day, you should be drinking at least half of your body weight in ounces! For example, if you are a 140 pound woman, you should be drinking 70 ounces of water throughout the day. Water flushes your body of toxins and other harmful substances that have been accumulating in your body up until this point. When you wake up, you should start your day with one liter (32 ounces) of water—for some people, this may be a big change! Water does nothave to be boring! You can infuse your water with fresh fruits and herbs to really enhance your hydration and make it tastier for you— most importantly!

BREAKFAST OPTIONS:

**my secret ratio to a perfect smoothie every time: 1/3 of the blender should be frozen fruit, 1/3 fresh, ripe fruit, and 1/3 greens (such as kale, spinach, romaine)—if you like a thick smoothie, add water as you go to achieve your desired consistency—if you like more of a liquid consistency, fill your blender 1/3 of the way and it should be perfect!**

  • FRUIT PLATTER- This option can consist of a variety of fresh fruit of your choice! I also love eating mono meals– this is when you just have a large quantity of one fruit, such as an entire personal watermelon or honeydew. Eating mono meals helps your digestive system immensely and you will definitely notice a difference!
  • 32 oz FRESH PRESSED JUICE- It’s all about what YOU enjoy on this lifestyle! What are you in the mood for? The variations of juice recipes are endless! Juice is an incredible way to get nutrients into your body quickly and give you the energy you need to jump start your day!
  • ‘NICE’CREAM: MY FAVORITE! It’s so yummy you won’t believe how healthy it is for you! Simply blend frozen fruit in a high speed blender or food processor until the desired ice cream consistency! As a base, I like to blend about 2-4 frozen bananas in my food processor and top it off with fresh strawberries, blueberries, and dried mulberries for an extra crunch! 

LUNCH OPTIONS:

  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas)
  • I like to ‘dress’ my salad with the juice of about 1/2 of a lemon, but if you are transitioning from a diet heavy in creamy dressings, you may want to try out some of my raw salad dressing recipes coming soon on my RECIPES page!

WITH

  • 2 to 4 pieces/cups of fruit (grapes, berries, apple, peach) and unlimited veggies from your always list down below!

OR

  • fruit/veggie smoothie

OR

  • fresh pressed juice

OR

  • ‘nice’cream

DINNER OPTIONS: (very similar to lunch and can be interchangeable)

  • Start your meal with a smoothie, fruit platter, or ‘nice’ cream! (this will help eliminate cravings for processed sugars after your meal, especially if you are used to having dessert after your dinner!)
  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas, avocado)

OR

SNACK OPTIONS:

  • always veggies: carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas
  • fresh fruit
  • small handful of naturally dried fruit (no added sugar, no preservatives)
  • handful of whole natural raw nuts (walnuts, almonds, pecans, cashews, etc)