Fall Into Fitness: Week 1!

Fall Into Fitness with this FREE two-week challenge to get you back on track! Perfect for beginners, I have included both a clean-eating family-friendly meal plan for the week, as well as workout suggestions to get you up and moving. Form healthy habits and have fun as we do this together!

Hi, friends! Did you enjoy your summer just a little bit too much? Did you drink a few too many margaritas or spend too much time on your beach towel? With Labor Day behind us and the kids back into more of a routine, I thought that this would be the perfect time to devote a little bit of attention to the moms out there! If you’re feeling like you could use a little bit of extra motivation to get your healthy lifestyle back on track (or to get started for the first time), then you have come to the right place!

This is the first in a two-part series {you can find the WEEK 2 WORKOUTS & MEAL PLANS HERE}. I have included a suggested workout schedule for the week, as well as plenty of healthy recipes. The idea is to get up, get moving, and get your diet back on track. You don’t need to count calories, and you don’t need to exercise for hours each day. Aim for 20-30 minutes of exercise 6 days per week, along with a clean diet that is free from as many processed foods as possible (lots of lean protein, fruits, veggies, and complex carbs!). If you keep these two goals in mind, I promise: you will feel so much better after the first week that you’ll be itching to keep it going!

FALL INTO FITNESS: WEEK 1 WORKOUT SUGGESTIONS

(you can download a printable PDF copy of the workouts HERE)

WORKOUT 1: CARDIO

Get up and get moving for about 30 minutes! You can choose to walk, jog, or use your favorite cardio equipment at the gym (StairMaster, Elliptical Machine, etc.); OR choose between The Living Room Workout or this Energizing Indoor Cardio Workout

WORKOUT 2: STRENGTH TRAINING

Try this 10-Minute Total-Body Workout for Busy Moms (complete two rounds of 20 minutes if you’re feeling up to it!) OR this Bodyweight Super Toning Workout (no equipment necessary)

WORKOUT 3: CARDIO

See Day 1 – try something new, or repeat your favorite exercise!

WORKOUT 4: STRENGTH TRAINING

See Day 2 – try something new, or repeat your favorite workout!

WORKOUT 5: CARDIO

See Day 1 – try something new, or repeat your favorite exercise!

WORKOUT 6: YOGA/STRETCHING

Stretch those muscles for about 20 minutes, take a deep breath, and spend some time relaxing! You can try this Free 20-Minute Yoga Workout for Complete Beginners (video); this 20-Minute Power Yoga for Beginners (video); this Long and Lean Full-Body Yoga Flow (no video necessary); OR pick up a copy of one of my recent favorites: this AM/PM Yoga for Beginners DVD (ß affiliate link)

Okay, so now that you’ve got your exercise routine planned for the week, let’s take a look at your meals. These are only suggestions! Feel free to enjoy your favorite healthy meals and adapt these ideas as necessary. Remember: keep portion sizes in check, eat three meals per day, and enjoy reasonable snacks in between meals whenever you feel hungry. You should be eating every 3 hours (or so) to stay energized and to avoid overeating at your next meal. Keep that metabolism humming by fueling it with plenty of nutritious options! And please understand that this is NOT about perfection! If you overeat at one meal, or if you indulge a bit too much on Friday pizza night, that’s okay. We’re working towards overall progress, so get back on track at your next meal and aim for better decisions going forward. You can do this!!

FALL INTO FITNESS: WEEK 1 MEAL SUGGESTIONS

(you can download a printable PDF copy of these Meal Suggestions HERE)

BREAKFAST OPTIONS:

1. Egg White and Veggie Scramble

1 egg

3 egg whites

½ cup chopped veggies (mushrooms, bell peppers, zucchini, onion, etc.)

¼ cup shredded cheese

Hot sauce, to taste

Salt and pepper, to taste

Scramble all ingredients together in a skillet until eggs are cooked. Serve with wholegrain toast, a wholegrain English muffin, or whole wheat pita bread.

2. Healthy Chunky Monkey Rice Bowl

3. Fruit and Yogurt Parfait

1 cup non-fat or low-fat plain Greek yogurt

½ teaspoon cinnamon

2 teaspoons honey or maple syrup

1 cup fresh fruit of choice (blueberries, diced apple, sliced banana, etc.)

2 tablespoons chopped nuts

Layer fruit and yogurt in a bowl. Top with nuts.

4. Waffle with Fruit

Toast a whole wheat waffle. Top with ½ cup plain Greek yogurt, 2 teaspoons maple syrup, and ½ cup fresh berries, sliced banana, or diced apple.

5. Healthy Banana Pancakes (Grain-Free) topped with ¼ cup Greek yogurt and ½ tablespoon peanut butter

Running late? Grab a slice (or 2) of wholegrain toast or a wholegrain English muffin, spread with 1 -2 tablespoons nut butter of choice, and top with sliced banana. Drink a glass of milk, eat some yogurt, or have a latte on the side.

 

LUNCH OPTIONS:

1. Chicken Taco Wrap

1 6-inch wholegrain tortilla

¼ avocado, diced

2 tablespoons salsa

4 ounces grilled or baked chicken

¼ cup lettuce

2 tablespoons shredded cheddar cheese

1 tablespoon non-fat plain Greek yogurt

Wrap all ingredients in tortilla and enjoy! Serve with fruit and/or veggies on the side.

2. My Grandmother’s Hamburger Soup: can be made with ground turkey or chicken, if preferred. Serve with wholegrain crackers, roll, or pita, or stir in some leftover cooked brown rice, quinoa, or pasta for a more filling meal.

3. Sesame Chicken Pasta Salad (make once, enjoy all week!). I like to use whole grain pasta, if possible.

4. Frittata with Smoked Salmon and Spinach (make in advance and reheat throughout the week)

Don’t like smoked salmon? Substitute lean, organic turkey or chicken sausage instead! Serve with a side of fresh fruit and/or a whole grain roll or toast.

5. Crab-Stuffed Avocado

Running Late? Grab a stick or 2 of reduced-fat cheese; 1 serving wholegrain crackers (I like Mary’s Gone Crackers brand; Wasa Crispbread; and Blue Diamond NutThins); enjoy with an apple and carrots or red bell pepper strips dipped in 2 tablespoons of hummus

Any of the BREAKFAST OPTIONS (above) will also work well as a mid-day meal, or use up some leftovers from the DINNER OPTIONS (below)!

 

DINNER OPTIONS:

1. Korean Beef Kabobs: serve with a side of brown rice and additional steamed broccoli, if desired (These keep well as leftovers and make a delicious lunch the following day. I like to serve the leftovers at room temperature in wholegrain tortillas, or over lettuce as a salad topping – no reheating necessary!)

2. Smothered Baked Chicken: serve with brown rice, couscous, quinoa, or wholegrain rolls on the side; add a salad or steamed veggies as well.

3. Mediterranean Salmon in Foil Packets: serve over lettuce that is dressed with a vinaigrette, or pair with couscous, brown rice, wholegrain baguette and additional vegetables on the side

4. Vegetable Lo Mein: add cooked shrimp or chicken, if desired

5. Lightened-Up Chicken Penne Casserole

6. Slow Cooker Balsamic Beef: serve in wholegrain sandwich buns, over brown rice or wholegrain pasta, stuffed inside a baked sweet potato, or on top of a salad!

In a hurry? We love to make quesadillas as a quick dinner that uses up leftovers. Just use wholegrain tortillas, lean meat (such as leftover grilled chicken), beans or veggies, and a bit of cheese to hold it all together.

Family Pizza Night? We like to order carry-out pizza as a treat on a Friday evening. Enjoy a slice or two of thin-crust pizza that is loaded with veggies! Keep the serving size moderate and add a salad on the side.

 

SNACK OPTIONS:

1. ½ of an avocado stuffed with 1/3 cup cottage cheese, top with salsa or diced tomato

2. Apple and a handful of almonds

3. 1 (5.3 ounce) container or low-fat Greek yogurt topped with ¼ cup Grape Nuts (or other whole grain, low-sugar cereal)

4. Carrots, bell pepper strips, cucumber, or other raw vegetables dipped in 2-3 tablespoons hummus

5. Skinny Chocolate-Covered Strawberry Sundae

6. Bananas Foster Protein Shake (omit the extra toppings to save some calories)

7. Blender Banana Oatmeal Muffins

8. Mediterranean Pita Bites

9. Or try one of these Healthy 1-Minute Snacks

10. 2-Bite Flourless Chocolate Chip Cookies

So what do you think?! Are you in? Let me know if you plan to participate! And if you do, be sure to come back here each day and comment to share your progress. Love something? Struggling with something else? Have a question? I’d love to hear from you! Pick your day to get started, stock your kitchen with healthy ingredients for plenty of meals and snacks throughout the week, and get back to feeling GOOD this season.