7 Day Healthy Meal Plan – Eat Like Your Life Depends On It Because It Does!

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Eat Like Your Life Depends On It Because It Does!

 

7 Day Healthy Meal Plan

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Healthy Meals

Healthy Meals

Every living cell in your body is made from the food that you eat so eat like your life depends on it because it does!

 

If you consistently eat junk food then you will have junk cells and a junk body. This does not mean that you will be fat or overweight but it means you will have poor quality cells and you will be at higher risk of illness and disease. Eat good quality organic, real whole foods from the earth and lean cuts of meat & organic dairy with no antibiotics or hormones to give your cells the best quality nutrients to build a strong healthy body.

 

Here is a meal plan with a lot of variety so you have options. This meal plan does include meat, dairy and eggs so if you are a vegetarian then you will have to make substitutions to satisfy your needs.

 

If you have a favorite meal or snack you can have that for 3-4 days you do not have to change your meals every day.  You also have to adjust for your own personal likes, dislikes and food allergies. I recommend using all organic foods, farm raised, grass fed and local farmers with no antibiotics, hormones, pesticides or chemicals. To have healthy cells and a healthy body you must eat quality food.

 

Meal Plan based on 1500-2000 calories a day.

Adjust portion sizes so your calorie total fits within your personal daily caloric intake.

To calculate the exact number of calories a day you should be eating to lose weight please use this metabolic calculator.

 

Day 1

Breakfast: Scrambled Egg Whites, Sautéed Collard Greens, Turkey Bacon, Brown Rice, Green tea/w Lemon

Snack: Half-cup of organic low-fat cottage cheese with a half-cup of fresh berries

Lunch: Grilled Chicken Breast/ Garlic Spinach/ Half cup baked yam

Snack: Orange

Snack: Celery and Carrot Sticks with Hummus

Dinner: Albacore Tuna Chopped Salad

Dessert: Honey Dew Melon

Water: Half your body weight in ounces 87ounces = -2.5 liters of Water

 

Day 2

Breakfast: Oatmeal Egg White Breakfast Frittata/ topped w Cottage Cheese, Berries and Apple Sauce and side salad with Lemon & Olive Oil or Low fat Balsamic Dressing

Green tea/w Lemon

Snack: Grapefruit

Lunch: Turkey Chili/3 or 4 multi grain or whole wheat crackers

Snack: Mixed Grilled Vegetables with Olive Oil

Snack: All Fresh Green Juice/Smoothie (2-3 handfuls of spinach, 1 Apple, 1 Lemon, thumb-size of Ginger, ice & water)

Dinner: Asian Chicken or Vegetable Stir-fry

Dessert: Cantaloupe 

Water: Half of your bodyweight in ounces – 2.5

 

Day 3

Breakfast: Veggie Egg White Omelet (Spinach, Mushrooms, Red & Yellow Peppers) Turkey

Sausage Patties/ one slice of Ezekiel bread with all-fruit blueberry jam

Green tea/w Lemon

Snack: Half-cup organic Greek Yogurt with Berries

Lunch: Turkey Ezekiel Sandwich Wrap (mustard, Lettuce, Sprouts, Cucumber, Tomato, Hummus)

Snack: Kale Salad (Dried Cranberries & Walnuts, Olive Oil & Lemon)

Snack: Organic Popcorn (Air Popped)  or Apple / Banana

Dinner: Baked Romano Wild Trout/ Spaghetti squash/ Broccoli Parmesan

Dessert: Mixed Berries

Water: Half of your bodyweight in ounces- 2.5 to 3 Liters of water

 

Day 4

Breakfast: Whole Wheat Breakfast Burrito with Egg whites, Ground Turkey, Tomatoes, Onions & Side Salad

Green tea/w Lemon

Snack: Orange, Apple or Banana (Piece of Fruit)

Lunch: Grilled Chicken/Broccoli Parmesan/ Baked Butternut Squash

Snack: Pita Chips and Hummus

Snack: Super Rich Green Smoothie (3 Handfuls of Spinach, 1 Apple, 1 Lemon with ¼ Lemon peel, 1 handful of Blueberries, 5 Strawberries, 1 Kiwi, 1 cup of Water, 5 ice cubes) in blender or vitamix machine

Dinner: Grilled Halibut with Mango Salsa/ Roasted Asparagus

Dessert: Bowl of Mixed Berries

Water: 2.5 Liters of water

 

Day 5

Breakfast: Millet Porridge with cinnamon flax seeds & mixed berries

(Alkaline breakfast cereal, oatmeal, spelt and other grains are acidic)

Green tea/w Lemon

Snack: Orange Supreme Smootihe (2 cups of carrots, 1 Orange, 1 lemon or lime, 1 thumbsize of Ginger, 1 cup of water, 5 ice cubes)

Lunch: Turkey Meatloaf*/ Sautéed Collard Greens/ Sweet Potato

Snack: Cucumber & Tomato Salad with Feta Cheese, Olive Oil & Lemon

Snack: Smoked salmon/Lemon/ Multigrain crackers Dinner: Curried Chicken Salad*

Dinner: Chinese Chicken Salad*

Dessert: Grapes & Walnuts

Water: 2.5 Liters of water

 

Day 6

Breakfast: Smoked Salmon or Fresh Wild Salmon /Poached Eggs/ Sautéed Spinach  or Side Salad

Green tea/w Lemon

Snack: Piece of Fruit (Honeydew/Cantaloupe/Apple/Orange/Grapefruit/Mango/Mixed Berries)

Lunch: Canned Tuna Sandwich with Tomatoes, onions, Olive Oil & Lemon on Whole Wheat Pita with Lettuce & Tomatoes

Snack: Cucumber/ Carrots/ Celery stalks/ Hummus

Snack: Steamed Broccoli & Red Peppers with Lemon & Olive Oil

Dinner: Baked Lemon Herb Chicken/ Pear Pine Nut Salad

Dessert: Mixed Fruit Salad

Water: Half of your bodyweight in ounces 2.5 Liters

 

Day 7

Breakfast: Blueberry and Banana Buckwheat Pancakes with Organic Turkey Bacon or Turkey Sausage

Green tea/w Lemon

Snack: Two hard boiled eggs, mashed and seasoned with a dash of salt and pepper

Lunch: Turkey Burger

Snack: Roasted Brussel Sprouts with Onions, Olive Oil & Lemon

Snack: Grapefruit 

Dinner: Broiled Lemon Garlic Sea Bass/ Roasted Acorn Squash/ Lemon Green Beans

Dessert: Watermelon or Bowl of Mixed Berries

Water: Half of your bodyweight in ounces 2.5 Liters

 

 My Book "The Hollywood Trainer Weight-Loss Plan" has a 21 Day Meal Plan, an extensive nutrition section and over 87 Healthy Recipes.

 

Meal Plan Macronutrient and Caloric Breakdown

This does not have to be exact, it is just a breakdown to give you a guideline of the amount of calories and macronutrients (Healthy Fat, Carbohydrates & Protein) you should be having per meal.

 

Breakfast: 30grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400-500 Calories

Snack: 14 grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Lunch: 30 grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400 -500 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Dinner: 30 grams of protein, 12 grams Fat, 25 -50 grams Carbohydrates

300-400 Calories

 

 

Optimal Health Supplement Recommendations

 

1) Multivitamin- I recommend an all natural wholefood multivitamin.  Your vitamins should come from Whole Foods.  If the label does not say that it is coming from whole foods then it may be synthetic which is chemically made in a lab and the nutrients do not come from food. Your Vitamins should be ISO9000 certified and NSF Certified. Your Multivitamin should be free of any additives. 

 

All vitamins come from fresh whole, raw foods so the closest to the original form is the best quality for your body. I recommend to juice green vegetables or take a green supplement like Macrogreens.

 

Macrogreens & other green supplements often have the nutritional value of 3-5 servings of fruits and vegetables. They are simply dehydrated fruits & vegetables but read the labels to make sure there are no additional ingredients.

 

2) Probiotics- are healthy bacteria that help protect the stomach, help you with digestion of food and help you strengthen your immune system.  Probiotics are live healthy bacteria that naturally occur in milk and other foods but are destroyed through pasteurization. The healthy bacteria in your stomach gets destroyed when you take antibiotics and you must replace it to strengthen your immune system. (I recommend Bio-K or Udo’s  Probiotics or Kombucha but there are also other great sources)

 

3) Enzymes – enzymes come from plants and are used to help you digest your food and absorb nutrients. (I recommend Udo’s Enzymes or Wholesome Fast Food)

 

4) Omega-3 Fatty Acid – Essential Fat 80% of American’s are deficient. Necessary for proper brain function, building block to many hormones, oxygen transport system to the muscle cell.  (Carlson’s Brand Fish Oil or Udo’s Oil 3.6.9 Blend)

 

 

5 Nutrition Tips

 

1) Prepare Your Meals at Home: Prepare your meals at home and bring them with you. You will be less stressed out and you will save time and money if you plan your meals in advance and bring them with you.

 

2) 3 Servings of Green Vegetables a Day: Have 3 servings of green vegetables a day. Greens help alkalinize the body which means they help strengthen your immune system & decrease your risk of illness and disease. They are also loaded with fiber to help you with digestion and elimination. Greens are also loaded with minerals, vitamins, nutrients and phytonutrients to help all of your cells function at their best.  Green Smoothies and Green Juices can help you increase your green vegetable intake.

 

3) Water: Half your body weight and drink that number in ounces of water a day. If you weight 150lbs you should be drinking 75oz which is about 4-5 small 16oz bottles. Your body weight is 60% water and every living cell in your body requires water to function. Chronic dehydration can lead to acid reflux, heart burn, constipation, poor digestion, headaches, migraines, arthritis, joint pain and much more.

 

4) Green Tea: Have 2-3 Cups of Green Tea a day.  There are antioxidants in Green tea called Catechins that slow down and stop the growth of cancer cells. Many research studies have shown that 2-3 cups of green tea a day can decrease your risk of all cancers. Green Tea also helps alkalinize the body and strengthen the immune system.

 

5) Listen To Your Body: We are all biogenetically unique which means one meal plan does not serve all. One man’s food can be another man’s poison. If you eat a particular type of food and you feel fatigued, bloated, break out in a rash or have indigestion then listen to your body and adjust your meals. Healthy eating is also a journey to find what foods work best with your body chemistry so you can function at your best.  

 

Healthy Living is a choice you make every day and it’s a way of life!

 

 

You can do it!

 

Sincerely,

 

Jeanette Jenkins

President of The Hollywood Trainer LLC.

Holistic Nutritionist

23years of Experience helping people live Healthy!

 

 

Week 6 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge

We made it!  The final week of the 6week Challenge!

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All 6 weeks of the challenge will be accessible on The Hollywood Trainer Blog so you can always start the challenge at any time! The “SexyABsCardioSculpt 5Pack” are the workouts we used for the challenge and they will also be 50% off for all 5DVD’s (CardioKickBoxing, PowerYoga, Bikini Bootcamp, SexyAbs & SexyAbsCardioSculpt) so it’s never too late to start the challenge!

Healthy Living is a way of life and the purpose of the challenge was to give you nutrition/fitness tips, exercise techniques, recipes and motivation.  If you learned one new thing about healthy living then this journey was a success!

As you continue to measure your success make sure you don’t measure your success on the scale alone. Measure your body fat percentage, inches (girth measurements around your waist, hips, thighs, arms, chest) blood pressure, cholesterol levels and Fitness levels (cardio, muscular strength, muscular endurance & flexibility). It’s important to be a healthy weight but your healthy living success is much more than just that number on the scale.

Never stop learning and always remember that Healthy Living is a choice you make every day and it can be accomplished at any budget.

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Nutrition Tip: Waiting until you are hungry to decide what to eat can lead to emotional eating and poor food choices. Plan your meals and snacks for the week.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 Stay committed & consistent and you will achieve your goals.

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Try one of my favorite Green Smoothies: 3 Handfuls of Spinach, 1 Apple, 1 Lemon, 1 inch piece of Ginger, 1 cup of water and 5 ice cubes in any blender.  Strengthens your immune system & gives you a boost of energy and nutrients! Tweet, Instagram or Facebook us your amazing Smoothie Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp or your favorite interval training workout that combines cardio and resistance (strength) training.

Happiness Tip: Never give anyone the power to take away your joy.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

If you get the pins and needles feeling on the arches or bottom of your feet then take some time to stretch out the fascia on the bottom of your feet with a Downward Facing Dog. Your feet will love you!

Yoga Pose of the day: Downward Facing Dog

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Don’t give negative people your energy, save it for those who love and appreciate you.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

Congratulations! You made it through the 6week challenge!  You can always refer back to these tips for additional motivation on your healthy living journey!

 

Always remember that if you fall of your workouts & healthy meal plans it’s ok. Try your best not to let 2weeks turn into 2months or 2years and get back on. Healthy living is a way of life! You can do it!

 

Love your support team,

Jeanette Jenkins

Team Hollywood Trainer www.TheHollywoodTrainer.com

Kelly Rowland

Team Kelly Rowland www.KellyRowland.com

Queen Latifah

Team Queen Latifah www.QueenLatifah.com

 

 

Week 5 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

 

 

Week 5  Workout Schedule, Fitness/Nutrition Tips & Motivation!

 

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Only two weeks left of the challenge and this week let’s focus on consistency. When you are committed and consistent then you will achieve your goals.

After the challenge is over it’s important to accept that healthy living is a way of life. You have to take the time to grocery shop, prepare healthy meals and snacks and workout consistently.

Exercise is free and it decreases your risk of every illness and helps you feel great inside and out! If companies could bottle up and sell the benefits of exercise to you in a magic pill they would. All you have to do is get your body moving and do it on a regular basis! There are so many options from walking, running, cycling, hiking, dance classes, yoga, home workouts like my Cardio Kickboxing or Sexy Abs Cardio Sculpt with Kelly Rowland. The options are endless you just have to find what you love and get moving!

This week I want you to do your very best at being consistent with all of your workouts and make it a priority in your life because you deserve to be healthy!

We want to know what your favorite workout is so tweet, facebook and instagram us @KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow we can’t wait to hear from you!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 4 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we increased the intensity of your walk/jog/run by adding one more 60sec sprint interval! You can do it!

Nutrition Tip: Make sure you keep your snacks under 200calories, it’s all about portion control so you don’t over eat. Remember it is just a snack, you can eat again in 1-2 hours.

 

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: When you over eat you stretch your stomach which is made of smooth muscle and this causes you to increase your appetite. Eat until you are satisfied and stop before you are full. You can eat again in 2 hours. 

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Smoothie Wednesday! Putting fruits & vegetables into a fresh smoothie or juice is a convenient way to get a boost of nutrients into the body. Tweet, Instagram or Facebook us your amazing Smoothie Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Confidence looks Sexy on everyone! It doesn’t matter if you are a size 2 or a size 16 it’s always mandatory to love your body. Let us know your favorite body part, Tweet Facebook, or Instagram us and Tag #SexyAbsCardioSculpt #QLChallenge

 

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

Improving the flexibility of your hips and hamstrings can reduce your risk of lower back pain.

Crescent Pose from Yoga is a great hip opener, give it a try!

Meditation Tip: Close your eyes and take 5 deep inhales and exhales. Feel the calmness that comes over your body. Recognize that you own your peace and you can access it at any time. It starts by putting your focus on your breath.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Protect your heart, mind and spirit. Everyone and everything does not deserve a front row seat into your life. It is okay to set boundaries.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail. One week left! You can do it!

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

 

Week 4 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

Week 4 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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We’re now at the halfway point of the 6week challenge so take a moment to give yourselves a hand! What have you learned so far on this journey? Have you learned a new recipe, a new exercise or a new mental approach to healthy living?

Adopting healthy living is a journey and the most important thing is that you are learning and growing.

We want to know what you have learned so far so tweet, facebook and instagram us (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) what you have learned!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

 Cardio & Core

3 mile Walk, Jog, Run with 3 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run by extending the sprint intervals to 60seconds!

Nutrition Tip: To help you satisfy your late night cravings have a cup of calming chamomile tea with lemon.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: Hydrate, hydrate, hydrate! The same signal goes to your brain when you are dehydrated or hungry so make sure you are properly hydrated before you start snacking. Half your body weight and drink that number in ounces of water a day. Example: 150lbs drinks 75oz = 4-5small 16oz bottles of water.

 

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Green Vegetable Wednesday! Greens! Greens! Greens! Green vegetables are alkaline and loaded with iron, fiber, vitamin C and phytonutrients that help strengthen your immune system. They are low in calories and loaded with fiber to help you feel full & satisfied! Tweet, Instagram or Facebook us your amazing Green Vegetable or Salad Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

Love your body & know your body type! All body types are beautiful! Are you a mesomorph (athletic), ectomorph (long, lean), endomorph (volumptious) or a combonation! Tweet Facebook, or Instagram us your body type! Tag #SexyAbsCardioSculpt #QLChallenge

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

It’s time to take your measurements and check your progress!

Meditation Tip: You give power to the things you choose to focus on so choose wisely. Everything and everyone does not deserve your time and attention.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Learn to say no to the things and the people that hurt you and surround yourself with people that lift you up and encourage you to be better.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

 

 

Week 3 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Week 3 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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Allow yourself to enjoy the journey! If you complete 2-3 workouts a week and learn 1-2 nutrition tips to add to your weekly regimen then you are doing a great job!

 

When it comes to healthy living you never stop learning! Every day, every meal & every workout is an opportunity to learn something new to help your body function at it’s best!

 

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow),  Instagram, Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 


Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

 

Today we’re increasing the intensity of your walk/jog/run with 5 sets of 30second sprints!

 

Nutrition Tip: Fiber helps slow down the absorption of sugar to help you maximize your fat burning & it helps you feel full & satisfied.  Daily Fiber intake: Age 50 & younger 25grams women & 38grams men.  Age 51 & older 21grams women & men 30grams.

 

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 

Change occurs outside of your comfort zone. If your workout doesn’t feel challenging then don’t expect it to change your body. Exercise of the day! Ballerina Twist/Sumo Squat with a Twist! Try it!

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters!(12min)

 

Today is Healthy Smoothie or Healthy Juice Wednesday! An easy way to load up on your fresh fruits & vegetables is to throw them in a blender or juicer and make a delicious drink loaded with nutrients! Post your healthy smoothie or juice and tag us with #SexyAbsCardioSculpt & #QLChallenge we want to see your amazing creations!

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Nutrition Tip: The average American consumes 3,436mg of sodium a day & 400,000 deaths a year are attributed to high blood pressure. Try to lower your sodium intake to 1500mg of sodium/day by increasing your fresh whole foods & decreasing your processed foods.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

 

Exercise of the day! Try Pigeon pose from yoga which helps open up the hips and decrease your risk of lower back pain.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

 

Visualize yourself achieving your goals. The mind is powerful, what you think, you become.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

 

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

Week 2 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Let’s keep the good energy flowing!

QLShowGroupShotTrainers

 

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If you’re just joining us that’s okay! It’s never too late to make a change for the better! So jump in and get started!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

Cardio & Core

3mile Walk, Jog, Run with 3 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run with 3 sets of 30second sprints to elevate your heart rate, boost your metabolism and increase your calorie burn. You will also get a boost of endorphins that will help you feel AMAZING!

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

By combining Cardio & Resistance training in the same workout you get double the benefits! You boost your metabolic rate & increase your fat burning!

Wednesday

Cardio & Core

CardioKickboxingDVD or your favorite Kickboxing Workout! Switching up your workouts help you avoid plateaus, overuse injuries and boredom. Mix it up!

It’s also Healthy Recipe Wednesday so tweet or Instagram us your favorite healthy recipe! We want to know what you’re eating to stay healthy! #SexyAbsCardioSculpt & #QLChallenge

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD: Chisel Camp (30min) & SexyAbsCardioSculpt with Kelly Rowland DVD Chapters 8-12:Super Calorie Burner; Long Lean & Toned; Abs Butt & Thigh Blaster; Ab Smash; Lengthen & Meditation! (33min)

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.  Flexibility training is one of the most overlooked components of fitness. Cardio & Strength training shorten the muscle fibers leaving them bulky & tight and Yoga and stretching lengthen the muscle fibers and improve range of motion of  your joints and your spine which help you with longevity and every day movement.  Time to take your measurements and check in on your progress!

Saturday

Feed Your Soul! Step Outside your Comfort Zone!

Today’s Feed your Soul Saturday, step outside your comfort zone & try a new workout or sport! When you try something new you learn something new about yourself. Allow yourself to be a beginner. Grab a friend or go alone and make new friends. Try that workout that has always peaked your interest: boxing, racquet ball, yoga, pilates, aqua fitness, tennis lessons, golf, mountain climbing, snowboarding, skiing, dance, cycling, bootcamp! Go for it!

 

Sunday

Rest, Relax & Recover!

Take a Hot Bath with some Epsom salts, get a massage, mediate in nature, go to church with your friends and family. Do something that helps you relax and rejuvenate for the week ahead! Try adding Lavendar or Eucalyptus to your bath or lotions to help you relax.

 Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to relax today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

Week 1 Sexy Abs Cardio Sculpt with Kelly Rowland & Queen Latifah Show Get Healthy Challenge!

 

Great News! 

 

We are combining our “6 week Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” with the “Queen Latifah Show’s Get Healthy Challenge” so you get TRIPLE the MOTIVATION!

The Queen Latifah Show #1067 pictured:  Jeanette Jenkins, fitness instructor KellyandLatifah

 

We all want 2014 to be your year to GET HEALTHY & it’s always more fun to workout with friends and build a great support system!

 

Every week we will be posting the weekly workout and meal plans on this blog and throughout the week we all will be giving you lots of healthy recipe ideas, fat burning tips, exercise tips & motivation! So make sure you are following us all on Twitter, Instagram or Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Schedule your workout time!

 

Book one hour Mon-Saturday in your Schedule and that is going to be your workout time.

 

One hour may sound like a lot but it is only 4% of your entire day.

 

Research has shown that people who do their workouts first thing in the morning are more successful at sticking to their workout routines.

 

If you cannot schedule your workouts in the morning that’ s okay just schedule it at the best time of day that works for you!

 

You must schedule your workout time because it’s just as important as any business meeting or beauty appointment this is the appointment for your health! If it is not on your schedule then you probably won’t do it. This is just as important as brushing your teeth, combing your hair or taking a shower. This is your internal hygiene to improve your blood flow, internal organs, hormone distribution, mental strength, focus, happiness and so much more. If everyone could see your internal organs like they can see your hair and your face maybe more people would recognize the importance of regular exercise. Exercise is the one thing you can do everyday that doesn’t cost a thing and decreases your risk of EVERY disease so no more excuses, you deserve to be healthy!

 

 

Here is our Week 1 Workout Schedule. It is important to work all of the components of fitness (cardio, muscular strength, muscular endurance and flexibility) to maximize fat burning, reduce overuse injuries, improve overall function and longevity of the body! Feel free to substitute any of the workouts with whatever works for you, your body and your schedule. Just make sure you get it done! No Excuses!

 

Week 1 Workout Schedule

Monday

Cardio & Core

3mile Walk/Jog/Run & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD or your favorite Interval workout

 

Wednesday

Cardio & Core

CardioKickboxingDVD & SexyAbs with Kelly Rowland DVD Tone, Define & Burn Chapters

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD: Cardio Camp (30min) & SexyAbsCardioSculpt with Kelly Rowland DVD Chapters 2-6: Total Body Blast, Amazing Arms & Legs, Bye Bye Love Handles, Beautiful Back & Booty Patrol Chapters (25min)!

 

Friday

Flexibility Training

Power Yoga DVD or your favorite Yoga Class

 

Saturday

Feed Your Soul!

Do the workout that is going to make you happy today! Maybe you need to get outside and take a hike and enjoy nature or a jog in the fresh air or maybe you need to destress at your favorite Yoga class or maybe you need the motivation and high energy of your favorite dance class! Whatever you need, go do it! Feed Your Soul!

 

Sunday

Rest, Relax & Recover!

Take a hot bath with some Epsom salts, get a massage, mediate in nature, go to church with your friends and family. Do something that helps you relax and rejuvenate for the week ahead!

 

 You can do this! Allow yourself to be a beginner. No one starts off being excellent we all have to work hard to achieve our goals. Use this 6weeks to help you build a habit and a new lifestyle change and allow yourself to learn something new everyday. There is so much great information about healthy living so just take it one day at a time and take this as an opportunity to learn about your body and what you need to be healthy. We are all unique and one size does not fit all, this journey is for you! Let’s get started! It’s time to GET HEALTHY!

Tweet, Facebook & Instagram all of us! We can wait to hear about your journey and I will be answering several questions everyday of the journey!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

                                                                                                                             Kelly Rowland

Team Kelly Rowland

                                                                                                                        Queen Latifah

Team Queen Latifah

 

 

 

 

 

Sexy Abs Cardio Sculpt 6-Week Bootcamp Challenge with Kelly Rowland & Jeanette Jenkins! Measurements! Let’s Get Started!

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Let’s Get Started! Measurements!

Take your measurements as soon as possible and we will all re-measure the body composition measurements every Friday to monitor your progress. It is important that you do not measure your success by just the scale but you also take body fat percentages, body circumferences/inches, fitness levels (cardio, strength, endurance, flexibility), health measurements (cholesterol, blood pressure, resting heart rate) and before photos.

All of these Measurements will create Your Personal Fitness Profile!

Link to download “Your Personal Fitness Profile” Measurement Chart!
Your Personal Fitness Profile Master Sheet of Measurements

Measurements
1) Before Photo
Take 4 head to toe before photos: one frontal, one back, one left side and one right side. Wear a sports bra and shorts or workout pants and photograph in the same outfit each week.

2) Body Measurements
Body Weight (Use the same scale every week and measure at the same time of day, wearing the same clothes or no clothes)
BMI Center for Disease Control’s BMI Calculator
Body Fat Percentage (Bathroom scale, handheld device or calipers but use the same every week)

Body Circumference Measurements
Take measurements in inches with a measuring tape.

Upper Arm (right under the armpit)
1.Right
2. Left
Upper Thigh (right under the buttocks)
3. Right
4. Left
Mid Thigh (exact middle of thigh between hip to knee)
5. Right
6.Left
7. Chest (at nipple line)
8. Neck (middle)
9. Hips (around the highest peak of the buttocks when standing with heels together)
10. Waist (at belly button)
11. Waist (at smallest point)
Total Body Measurements 1-11

3) Health Measurements
Resting Heart Rate

Make an appointment with your Doctor to measure Blood Pressure & Cholesterol Levels and re-measure at the end of the 6 week Bootcamp
Blood Pressure & Cholesterol Level

4) Fitness Levels
1. Cardiovascular Fitness Test –VO2Max– Rockport Fitness Walking Test
2. Muscular Endurance Test: Abdominals
3. Muscular Endurance Test: Lower Body /Squats
4. Muscular Strength Test: Abdominals
5. Muscular Strength Test: Upper Body/Push-ups
6. Flexibility Test

Fitness Test Instructions are all from Chapter 7 of my book “The Hollywood Trainer Weight-Loss Plan”

We have listed several tests so you can measure your progress in many areas so you don’t get discouraged if your weight doesn’t instantly change. There are many factors that affect your body weight, like sodium intake which causes bloating, nutrition, hydration/dehydration, body fat percentage, allergies, weight training, menstrual cycle, complex carbohydrates, hormones, medication and much more. That is why it is important to also measure your fitness levels, health parameters & complete body composition because one week you may not lose numbers on the scale but you lose 2 inches around your waist, 1 inch off your thighs and increase your strength to 10 push-ups on your toes!

The success of your journey is much more than the numbers on the scale. It is important to track your body weight but it is not the only number we want to focus on. We want to make sure you are improving in all areas of health and fitness, complete mind, body & spirit!

 

Keep track of your numbers because Kelly & I will be asking for your final measurements and stories at the end of 6 weeks! We are putting together a Fabulous Grand Prize for the most inspiring 6week Sexy Abs Cardio Sculpt Bootcamp Journey!

 

We are so exited to take this amazing Journey with YOU!

Let’s make 2014 Amazing!

 

Love,

Jeanette Jenkins

Team Hollywood Trainer

&

Kelly Rowland

Team Kelly Rowland

6 WEEK SEXY ABS CARDIO SCULPT BOOTCAMP!!!

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Are you ready for a challenge??  Join Kelly Rowland & Jeanette Jenkins for their 6 week Sexy Abs Cardio Sculpt Challenge in the New Year!! Summer Bodies are built in the winter so we are bringing you 6 weeks of workouts, motivation and healthy living tips to help you reach your goals and live healthier lives. Everyone worldwide can join the challenge  because they’ll be posting all the details on their blogs & social media! Follow Jeanette on–>> FACEBOOK —- TWITTER —- INSTAGRAM.  They’ll be rotating these 5 DVD’s:
1. Sexy Abs with Kelly Rowland
2. Sexy Abs Cardio Sculpt
3. Power Yoga
4. Bikini Bootcamp
5. Cardio Kickboxing
The challenge begins in 3 weeks, January 2014. Today is the last day of our 50% OFF all DVDs sale so get your the 5 DVDs you will need for this challenge before the sale ends. We look forward to motivating everyone in the New Year! This is gonna be FUN!

~Team Hollywood Trainer

 

AEROBIC BASE TRAINING

 

beginner

Aerobic base is the heart-rate range where you can exercise comfortably for long periods of time (20 to 60 minutes or more) without stopping. This is the most important type of training for a beginner exerciser. Of the three types of cardio/aerobic training described in The Hollywood Trainer Weight-Loss Plan, this is the form that is lowest in intensity, requiring you to maintain a steady heart rate that is between 50 and 75 percent of your maximum heart rate for 20 minutes or longer.  A half-hour power walk that elevates your heart rate to 65 percent of your maximum heart rate is a good example. During aerobic exercise, your body is using oxygen to create energy to keep going, oxygen that, in turn, your body uses to burn fat and sugar. The more you condition your aerobic base, the more you will strengthen your heart and lungs, the more efficient you will become at using fat as a fuel source, and the easier it will be to function in your everyday life without running out of breath or energy. Just as you have to walk before you run, you have to train your aerobic base before you can move up to higher intensities of training. You can use a heart-rate monitor to keep track of your heart rate during your workout.

~Team Hollywood Trainer

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