I have been compensated by Sundown Naturals® and Pollinate Media Group for this post as part of a social shopper marketing insight campaign with Pollinate Media Group® and Sundown Naturals® but all my opinions are my own. #pmedia #GoodnessGiveaway #sharethegoodness http://my-disclosur.es/OBstV

Guys!!! T-Minus 354 DAYS until my big day!!!

Along with that excitement….there is a little panic. OH GOD, I ONLY HAVE ONE YEAR TO GET TOTALLY TONED AND SEXY!!!!!!

Guys, today’s blog post is huge, and I put a lot of hard work and effort into it. Just for fun, I thought I’d share with you my #ShredForTheWed diet & exercise regimen. Why? Because if I don’t share it with y’all, I might never actually follow it…

First of all, I use the term “diet” loosely. I don’t like the word diet. Instead, this is simply a
healthy food plan centered on cutting processed foods out and eating more whole foods.

OVERVIEW
Unless you’ve been living under a rock, you probably have heard of the Whole 30 challenge by now. Well guess what guys, I DID it during the month of September. (You can read how I did and my thoughts about it HERE). Obviously, the Whole 30 was SO STINKIN HARD. And as much as I loved how I felt after I completed it, I don’t have the lifestyle to maintain it forever. I missed my dairy and my potato chips more than anything.

So, this plan is meant to be  a modified version of the Whole 30 (mixed in with a few cheat meals, and adding in dairy). My exercise plan is structured to get approximately an hour of exercise in a day, for 4 to 5 days a week, depending how busy my week is. The goal is to tone up, and to maintain a clean-eating lifestyle so it becomes habitual. Since my weaknesses are fried foods (we love going out to eat), and eating gross packages of things (Spagettios and those damn pasta sides get me in a heartbeat), my goal is to cut out the fried and processed foods and replace it with more whole, home cooked meals. In addition, I’m aiming for smaller portion sizes. I usually eat pretty healthy, but the problem is that I’ll make an awesome meal and then eat like 3 times the portion size I should.

IMPORTANT(!!!!!!!!!!!!!!!!!)

I’d also like to mention before I share my diet and exercise program that this is in no way, shape or form meant to guide anyone else. I will be the first to admit that I’m not a fitness or nutrition coach. If you are looking to construct your own meal plan & exercise regimen to lose weight for your own wedding, please consult your doctor beforehand.

DAILY RULES:

-6 glasses of water; one glass in AM before breakfast
(I SUCK at drinking water so this will be SUPER hard for me)

-Aim for 60 minutes a day exercise; 4-5 days a week
(See detailed plan below of what a typical week will look like)

-Consume approx. 1600 calories a day
(See my typical eating plan)

-3 Cheat meals a week (STARTING OUT)
(Obviously aim for less, but gotta keep it realistic so I don’t fail. Baby steps!)

-Take a Women’s Multivitamin.
I recently was walking the aisles of Walmart and out of the corner of my eye I noticed Sundown Naturals® adult GUMMY vitamins. Ugh, you guys, they had me at gummy. I grabbed a bottle of the B12 energy support vitamins because I’ve been majorly lacking energy lately. (You can see what vitamins may be best for you by taking a short quiz here with a coupon attached at the end!) What I love about Sundown Naturals® is that they are free of anything artificial and also free of gluten and dairy◊. As I mentioned, I love that they are gummies and not the giant pills to swallow, ain’t nobody got time for that!!

-Meal prep & grocery shop once a week
Sundays usually work the best for me.

-Eat early dinner
I am going to try as hard as I can to eat my dinners early; aiming for 4:30-5pm (I start my days very early at 5-5:30am).

-Aim for variety
I’m so used to eating the same things each day. i.e. I almost always eat the same breakfast daily. I’m going to try hard to mix it up.

-Get 7 hours of sleep a night; aim to hit the sack at 9:30-10:30 pm.
Sleep effects willpower!

My plan is constructed to consume approximately 1,600 calories a day; aiming for 40% carbs, 30% protein, and 30% healthy fat. How did I go about making this? I used recommendation from my favorite Fitness app, MyFitnessPal (I would highly recommend to anyone), and consulted my badass friend Abi, who is a pre-med student very knowledgeable about fitness and nutrition. She has competed in several Crossfit competitions and is an overall beast. And hey, if I end up gaining weight from muscle tone because muscle weighs more, that’s fine too. As long as I look slimmer, have more energy, and feel more healthy!

A TYPICAL WEEKLY MEAL PLAN

Monday
BREAKFAST (297 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-150 g (approx. 1/2) c) Greek yogurt
-1 piece whole wheat toast with 1/3 medium avocado
-1 c. sliced strawberries

SNACK (90 cal)
-1 medium sized banana

LUNCH (458 cal)
-Garden salad loaded with veggies, 4 oz. grilled chicken breast & 2 tbsp fat free ranch dressing
-Medium sized Apple with 1 tbsp. almond butter

SNACK
(140 cal)
-1/2 cup pistachios

DINNER
(453 cal)
-4 oz. grilled chicken breast
-1 c. boiled asparagus
-1  sweet potato roasted in olive oil
-1 c skim milk

DESSERT (160 cal)
-1 c. Instant sugar free pudding (made with skim milk)

= 1,597 CALORIES
Breakdown: 48% carbs, 26% protein, 26% fat


Tuesday
BREAKFAST (439 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-Strawberry Banana Protein shake with chia seeds (1.5 cups. Vanilla Greek yogurt, 1 cup strawberries, 1 banana, ½ almond milk, 1 tbsp chia seeds)

SNACK (68 cal)
-4 egg whites of hard boiled eggs (can substitute out for string cheese)

LUNCH (548 cal)
-4oz turkey on 2 slices whole wheat bread with ½ an avocado & cucumber slices
-1 c skim milk
-1/ c. raw green beans

SNACK (130 cal)
-Spinach & Kale bake chips (1 oz)

DINNER (404 cal)
-1. C spaghetti squash with ½ c. spaghetti sauce
-4 medium sized turkey meatballs
-1 c. roasted zucchini in olive oil
-1/c c. skim milk

= 1,603 CALORIES
Breakdown: 45% carbohydrates, 28% protein, 27% fat


Wednesday
BREAKFAST (343 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-5 egg whites scrambled with ½ c spinach
-1 c. skim milk
-1/3 avocado on 1 piece whole wheat toast

SNACK (112 cal)
-1 c. Greek Yogurt with ½ cup raspberries

LUNCH (458 cal)
-Garden salad loaded with veggies and 4 oz. chicken breast & 2 tbsp fat free ranch dressing
-Apple with 1 tbsp. almond butter

SNACK (160 cal)
-12 pieces Turkey sausage bites

DINNER (552 cal)
 -5 oz. Baked Cod
-1 c. broccoli
-2 baked sweet potatoes, mashed (4 oz each)
-1/2 cup quinoa with 1 tbsp. olive oil

=1,626 CALORIES

Breakdown: 37% carbohydrates, 32% protein, 31% fat


Thursday
BREAKFAST (252 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-Oatmeal (1/2 c oats, 1 c unsweetened almond milk)
-1/2 c. blueberries

SNACK (90 cal)
-1 medium sized banana

LUNCH (542 cal)
-4oz turkey on 2 slices whole wheat bread with ½ an avocado & cucumber slices
-1 c skim milk
-1 c. carrot sticks & 2 tbls low fat veggie dip

SNACK (68 cal)
-4 egg whites of hard boiled eggs

DINNER (504 cal)
-4 oz. chicken breast
-1 c. Cooked asparagus
-1/2 c. brown rice with 1tbsp. olive oil
-1 c skim milk

DESSERT (157 cal)
-Small raspberry protein shake (1c. 150 g (approx. 1/2) c. Greek yogurt blended with 1/2 c skim milk & ½ c. raspberries)

= 1,613 CALORIES

Breakdown: 45% carbohydrates, 25% protein, 30% fat


Friday
BREAKFAST (382 cal)

-1 c. coffee with 2 tbsp. sugar free creamer
-5 egg whites scrambled with ½ c spinach
-1 c. skim milk
-1/2 avocado on 1piece whole wheat toast

SNACK (62 cal)
-1 c. grapes

LUNCH (391 cal)
-5 oz. baked cod
-1 c. cooked cauliflower
-1/2 c quinoa with 1 tbsp olive oil

SNACK (210 cal)
-1 cup skim milk with 1 scoop whey protein

DINNER (483 cal)
-Chicken tacos (1 c. Crockpot shredded chicken taco meat w/ salsa) & 1 whole wheat soft     shell
-1/ cup broccoli
-1 c. skim milk
-1 4oz. glass white white

= 1,528 CALORIES
Breakdown: 38% carbohydrates, 37% protein, 25% fat


Saturday
BREAKFAST (356 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-1 c. Special K High Protein cereal
-1 banana
-1 c. skim milk

SNACK (212 cal)
-1 c. Greek Yogurt with ½ cup raspberries

LUNCH (378 cal)
-4 oz grilled chicken breast
-1 c. green beans
-1/2 c. brown rice
-1 c. skim milk

SNACK (126 cal)
-3 squares of Dove dark chocolate

DINNER (495 cal)
-1 cup. Crockpot BBQ shredded chicken
-1 whole wheat hamburger bun
-8 Asparagus spears roasted in olive oil
-1 c. skim milk

= 1,568 CALORIES
Breakdown: 38% carbohydrates, 23% protein, 39% fat

_______________________________

Sunday
BREAKFAST (318 cal)
-1 c. coffee with 2 tbsp. sugar free creamer
-2 whole wheat protein pancakes
-1 medium sized banana
-3 tbsp sugar free syrup

SNACK (68 cal)
-4 hard boiled egg whites

LUNCH (495 cal)
-1 cup. Crockpot BBQ shredded chicken
-1 whole wheat hamburger bun
-8 Asparagus spears roasted in olive oil
-1 c. skim milk

SNACK (160 cal)
 -12 pieces Turkey sausage bites

DINNER (541 cal)
-Garden salad loaded with veggies and 4 oz. chicken breast & 2 tbsp fat free ranch dressing
-1/2 c quinoa mixed with 1c beans
-1 breadstick

1,582= CALORIES
Breakdown: 34% carbohydrates, 24% protein, 42% fat


*** Obviously this plan doesn’t include cheat meals. I’m allowing myself 3 cheat meals a week starting out, and hopefully reducing it to 1-2 cheat meals.
***P.S. This is cus’ wine keeps me sane.

A TYPICAL WEEKLY EXERCISE PLAN

Monday
Cardio: 30 min Run
-3X10 reps bicep curls
-3X10 reps tricep curls
-3X10 LATS
-3X10 FARS
-30 pushups
-30 sit ups

Tuesday
Cardio: 20 min elliptical (work my way up; add 10 minutes each week until I hit 50 min cardio)
-3X10 squats
-30 jumping squats, repeat
-3X10 hamstring curls
-3X10 calf raises
-2X10 hip flexors
-60 second plank (increase by 10 sec. each week)
-60 second side plank (increase by 10 sec. each week)

Wednesday
CARDIO DAY: Aim for 40-60min

Thursday
Cardio: 5 min jump rope
20 min elliptical
-3X10 bench press
-40 push ups
-3X10 hammer curls
-3X10 lawnmower pulls
-3X10 tricep kickbacks
-100 crunches
-60 second ab bicycle; repeat

Friday
CARDIO REST
-50 glute bridges, repeat
-2X15 hip butterflies
-3X10 lunges
-60 second wall sit; repeat
-60 second plank (increase by 10 sec. each week)
-60 second side plank (increase by 10 sec. each week)

Saturday
Go for a leisure walk, or REST (Self-care is important!! It’s Saturday, peeps!!)

Sunday
REST

There you have it; these are my goals, up close and personal! Like I mentioned, I’m not a fitness fanatic or your cleanest eater, but my hope is that by sharing my plan and goals with you, I’ll be more likely to stick with it. Ultimately, my goal is not necessarily weight loss, but to develop the willpower to make healthier eating choices, get into the habit of meal prepping, and to tone up (and hopefully lose a few pounds in the process!)

Now that I shared probably WAY too many details of my life with you, I’d love to hear your current exercise & diet plan. Leave me a comment below! If you are getting married, let’s encourage one another to achieve our goals!

Oh!! And good news!!! You guys can enter the Goodness Giveaway Sweepstakes today! Head into Walmart and purchase at least 1 Sundown Naturals® vitamin product for a chance to win weekly prize packages and a grand prize! Every week, one winner will be selected to choose from 1 of 4 prize packs – Yogi Pack, Fitness Pack, Foodie Pack, or a $100 Walmart Gift Card. Simply upload a picture of your receipt here and you are entered for a chance to win some incredible prizes now through 11/1!

Have a great day, babes!!

Photos by McKenzie Korpi

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ◊Applies to all products manufactured after 5/1/15. Please check back of label as manufacture dates may vary.