Warm Weather Workouts and Eating Plan

Get Ready for Warm Weather Workouts

Spring time and realize summer is coming up fast or have a vacation to get the body you desire on the trip?

Let’s be real. With living in a cold environment most months out of the year, when the warn weather arrives it’s amazing! When the time for the beach finally hits, you will be packing up and going down to the water to be social and spend time with friends and family. When you go out with your bathing suit on, you will either feel amazing because of the hard work you put in and will love the way you look…

Or..

you’ll be completely disappointed with yourself because you knew what to do weeks ago and instead of being proud to show some skin and go out in your bathing suit you’ll be dealing with the anxiety of wishing you had got off your ass and not ate like an a$$hole.

If you were put on a desert island and had nothing but organic chicken, grass fed beef, and organic fruit and vegetables. Drank a gallon of water a day. Worked out 60 minutes a day. Gave up your phone at night time and traded it for a book.. You would be a very healthy person, mentally and physically. (Of course you would miss your friends and family) so lucky for you, we can take the isolation of a desert island out of the equation, and you will be given the knowledge or the eating plan and the workouts in the comfort of your life around those you love all while getting the same results of being happy and healthy 🙂

The only difference between being a champ and a chump is U!

Let’s begin.

Step 1. The Eating Plan

Eating Plan Guidelines

Eat 5-6x a day within 2-3 hours of each other.

Example:
7:30am Meal 1 Breakfast
11:00am Meal 2 Snack
2:00pm Meal 3 Lunch
4:30pm Meal 4 Snack
6:30pm Meal 5 Dinner
8:00pm Meal 6 Drink protein or snack

Breakfast:

-Eggs and Peanutbutter and Fruit
I like to cook 2-3 organic eggs in coconut oil or organic butter. Then mix 2 tablespoons of organic Peanutbutter in a bowl and mix in fruit of you choice (blueberries are my favorite)

-Overnight Oats
One of my favorites. Mix a scoop of your favorite flavor of protein powder into Organic unsweetened almond milk and blend the two together. Pour over 1/3 scoop of oatmeal and mix in fruit (blueberries, strawberries, banana) and let sit in fridge till morning. Top with cinnamon for even more flavor.

-Ezekiel Heaven
Take 2 pieces of Ezekiel bread and stick them in the toaster. After they’ve been toasted layer on Organic Peanutbutter and drizzle with a little bit of honey. You can also add sliced fruit for added flavor. Have this with coffee and it’s amazing.

Lunch:

-Lettuce Wraps
Easy! Grab some romaine lettuce stalks and tear them off, that is going to be your wrap and hold it all together. If dairy doesn’t bother you have a small piece of cheese, break it into smaller strips. Use whatever lunch meat you like (I’m personally a fan of turkey) Add your meat, cheese and put on some mayo and mustard.
I promise you won’t miss the bread when you start to feel amazing! (Jimmy Johns has the Unwich if you’re out and don’t have a lunch!)

-Best Salad Ever
Tear apart some romaine and spinach. Enough to fill 3/4 of your bowl. You can’t have enough greens! Chop cucumber, purple onion, green apple, crispy bacon, tomato and sliced avocado. Have lemon and olive oil on top. Enjoy!

-Burger Bowl
Grill up some grass fed beef burger. Add diced lettuce, tomato, onion, and pickles. Throw on a very little bit of ketchup, mustard and mayo. Enjoy!

Dinner:

Pick a protein
-Chicken
-Steak
-Salmon

Then sauté or grill all your favorite vegetables!
My personal favorite:
-Asparagus, Red Onion, Red and Green Pepper, Mushrooms
Lightly cover in Avocado or Olive Oil.
Place on Cast Iron Skillet or Regular Frying Pan if Sauté

Snacks

-Apple Nachos
So simple! Dice up an apple and dip in Peanutbutter 🙂

-Raspberry and Nuts
Take an almond and put it inside a raspberry! Have about 10 of them for a quick snack that will keep you full.

-Meat Rollups
Pick your favorite lunch meat. Slice up cucumber and peppers into thin slices. Have a little bit of cream cheese and salsa. Mix together. Lay the lunch meat out, place the vegetables and cover with the salsa cream cheese mix. Roll up and enjoy.

The Workouts

Warm Up:
Start with joint mobility or DDPYoga

Cool Down:
Finish with stretching the lower back, hips, and shoulders. DDPYoga is always a good choice. Never neglect stretching after your workout

Go hard. You won’t be doing these tough cardio workouts on the regular. But if you put in the work, you will get the results. Download a timer app so you can get track of your time for the exercises. I would recommend following each of these workouts once a week (example Monday Wednesday Friday)

Workout 1.

Burpee Madness

1. Burpee (no push-up and no jump)
2. Burpee + Knee to Elbow
3. Burpee + Knee to Elbow + Push Up
4. Burpee + Sit Through
5. Burpee + Push up and Jump

45 seconds of work
15 second of rest

X4

Workout 2.

Can’t Stop. Won’t Stop.

1. Sidewinder Burpee
2. Hands on Head Squat
3. Push Up with Kickout
4. Alternating Leg Lifts
5. Plank Ups
6. Tuck Jumps
7. Alternating Lunges
8. DiveBomber Push Up
9. Bicycle Crunches
10. Reverse Crunch

50 seconds on
10 seconds off

X3

Workout 3.

Combat Conditioning

-Shadow Box
-Sit Ups
-High Knees

-UpperCuts
-Alternating Leg Lifts
-Fast Feet

-Elbows and Knees
-Alligator Plank
-Reverse Lunge

-Roundhouse Kicks
-Bicycle Crunches
-Mountain Climbers

-2 Punches. 1 Sprawl. Knee
-X Abs
-Fence Hoppers

30 seconds of work
15 seconds of rest

Follow this program for 4 weeks and feel free to add additional training days of weight lifting too. My personal recommendation is Kettlebells! My favorite!
Stay true to your diet. Stay true to your workouts. Stay true to yourself. Because the truth will set you free.

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