FITwithWendy.com

Get Healthy with Wendy's Fat Burning Meal Plan! 

Losing Fat is about eating right, not starving yourself.

If you want to lose weight, ya gotta EAT!

But what do you eat????

There are so many mixed messages out there.  And the answer is to eat REAL WHOLE FOODS! 

(DO NOT EAT DIET FOODS)!!!!! 

Special for YOU... I put together a 1-Day Sample Fat Burning Meal Plan.

There are a lot more meal options to keep your body guessing... but this is a great start! 

Hope this helps you have a better idea of how to eat to burn more FAT! 

Please note that this plan is not specific to your weight so it may need to be adjusted... but just LISTEN to your body --- eat when you're hungry and stop before you're too full! It takes 15-20 minutes for the brain to realize it's full! 

I highly recommend drinking at least 16oz of water with each meal

Happy Fat Burning!

 Wendy

Vega Antioxidant EFA Oil Blend

What's in it & why do you need it for good health? 

Ingredients:

Organic hemp seed oil, organic flax seed oil, antioxidant oil blend (organic green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), organic pumpkin seed oil, organic coconut oil.

Vega Antioxidant EFA Oil Blend is naturally rich in Omega-3 and 6 EFAs and an impressive array of other good fats, antioxidants and phytonutrients.

WHY?:

There are plenty of scientific studies supporting the fact that a diet rich in unprocessed, plant-based good fats can help:

• enhance brain and nervous system function

• increase energy and performance

• reduce cardiovascular disease

• strengthen the immune system

• improve organ and gland function

• grow healthy skin, hair, and nails

• reduce inflammation

• regulate body weight

How to use it???:

It can be taken on its own as a healthy, plant-based EFA (Omega-3 and Omega-6) supplement, or blended into recipes and used as a topping for hot or cold foods for a nutritious EFA boost.

Used as a supplement, take one or more tablespoons (15 mL) daily with meals. Shake bottle gently before each use.

Delicious on vegetable salads and mixed with dijon, agave nectar and apple cider vinegar as a healthy vegan dressing! 

Just click the photo below for more info on nutrition facts, purchasing, and more. 

Visit us on Facebook for more recipes, tips, motivation, inspiration, and exercise ideas! 

2 heads broccoli, separated into florets

1 bag shredded carrots

1 tablespoon extra-virgin olive oil

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 clove garlic, minced

1 teaspoon lemon juice (or squeeze as much as you like) 

Directions:

Preheat the oven to 400 degrees F

In a large bowl, toss broccoli florets and shredded carrots with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy side dish!

Here is a sample 7-Day Weight Training Split you can use as a guide for your weekly workouts. It's always good to change up your workouts with different exercises, cables, dumbbells, barbells, body-weight, rep-ranges, etc.

This workout split helps you prevent injury by allowing adequate rest to each muscle group. Remember, your muscles grow and recover with good sleep, water, and nutrition, so don't overtrain in the gym! Allow your body to recover properly. More working out does not = more muscles! Train SMARTER!  

Sample 7-Day Weight Training Split 

Day 1: Chest and Biceps

Day 2: Cardio and Abs

Day 3: Back and Triceps

Day 4: Rest

Day 5: Shoulders and Legs

Day 6: Cardio and Abs

Day 7: Rest

*On your "rest" days, I highly recommend still walking and of course stretching throughout the day.

You need about 48 hours of rest per muscle group. More if your workout is super intense. Obviously, listen to your body. 

You might wonder...

How many Reps and Sets should I be doing? 

Here is guideline... But always try what works for your body! 

For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.

To gain muscle: 3 or more sets of 6-8 reps to fatigue. Rememeber, if you are a beginner, be sure to give yourself several weeks of conditioning before doing this type of training. You will benefit from having someone spot you. 

For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.

Rest time in between sets

When lifting heavy or to fatigue, rest anywhere from 2 to 5 minutes between sets.

When lifting lighter weight / more repetitions, rest for 30 seconds to 1 minute. 

You can also rest the muscle group while working a different muscle. Example (Work chest, then work biceps while your chest rests).

Quick Tip: Stretching the muscles you are working between sets will make you stronger! 

Safe Lifting,

Wendy

Like this training split? Let me know on Facebook! 

limitations only exist, if you let them

Fitness Motivation:

Tell yourself you can do it EVERYDAY

You are only one workout away from a good mood.

GLUTEN FREE - DAIRY FREE - VEGAN

This high-protein shake is not only healthy, but it's DELICIOUS too!

Neck Pain, whether acute or chronic, can be very debilitating, annoying, and painful.

I have experienced chronic neck pain myself, and I recently learned a very simple way to reduce my neck pain WITHOUT the use of; medicine, cold packs, heat packs, massage, chiropractic.

I learned how I can fix my neck pain with Yoga and most importantly ----->>>>>> Deep Breathing.

I was introduced to Diaphragmatic Breathing by David Rubenstein of the Rubenstein Center For Pain Free Living. David taught me that shallow chest breathing increases neck tightness and results in increased pain and discomfort. 

I was unaware that my breathing was shallow, and being that I'm a fitness competitor, athlete, dancer, and model, I'm accustomed to holding my abdominals in tight all the time and flexing my stomach. This can lead to chronic neck pain, which is then linked to a host of related disorders, including headache, jaw soreness, and pain radiating into the shoulders, upper back and arms.

It might seem really basic, I mean we all need to breathe..... but it can be complicated...

Sometimes when our breathing becomes short (chest breathing), we need to be re-trained on how to breathe from the diaphragm... (as we did when we were babies!)

In this article you will learn about proper deep breathing, from the diaphragm.

To get relief from your neck and shoulder pain today, Download this Free document now.

I know it will help you! Just click the photo below and then look for the document titled: 

Yoga Can Help Neck Pain