Meal Plan Monday!

This is my mealplan for the week. Friday-Sunday I will be doing the 3 Day Quick Fix so my meals will pretty much be the same all 3 days. I will just be sure to season well. I need a 3 Day Quick Fix considering this weekend I ate out at a seafood kitchen and ordered dessert too and I also had some fresh baked oatmeal pecan cookies. Not that either is bad but I did not keep track of either. And Im not getting on the scale! The Day After I eat a restaurant dinner I am always like 6 pounds heavier. So I will update my weight loss for the 21 Days sometime next week.

Week 3 is double workouts. So starting Tuesday, I will wake up a half hour earlier to get one workout and then get in the other about an hour after dinner each evening.

Here is my simple meal plan. Its pretty straight forward following the guidelines provided in the Fix Meal Guide. I may swap out different veggies and I may also swap out a fish for shrimp as well. 

I will post pics and recipes on FB during the week and then update pics here next week.

Enjoy~

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Coach Lanise 

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The Listerine Pedicure

"That's right—your favorite mouthwash can double as foot soak that rids feet of dead skin. 

Here's the recipe: Mix a quarter cup of Listerine with a quarter cup of vinegar and a half cup of warm water.

Soak your feet for 15 minutes and then all those rough patches will practically wipe off!"

 So I've seen this all over and I wanted to try it. I figure since I was considering going to get a pedicure on my day off, I may as well give it a good try beforehand. Besides, my heels are in pretty bad condition. (I can't even explain, smh)

I used-
1 cup of Cool Mint Listerine
1 cup of distilled Vinegar and 
2 cups of hot water

I soaked my feet for at least 30 minutes as I finished up some Beachbody work on the computer. After the soak, my plan was to soak in hot bath, scrub my feet, moisturize and polish my nails. Well, my only mistake was using Cool Mint Listerine. I know it calls for the Golden Original but I had Mint Listerine on hand so I used that. I did have a blue tint on the soles of my feet until I got in bath. But once I did, it came off with the loofah and scrub with absolutely no problem. So would I use the Cool Mint again? Probably.

My results....
My feet were easily scrubbed (I used a sea salt scrub) and the dead skin came off fairly easy. I moisturized with raw African Shea butter and polished my nails with a pretty red. It took a little time but its done and Im satisfied.

Have you ever tried Listerine on your feet? Has it worked for you?

Connect with me:

Coach Lanise 

Join The Swarm!

I can help you earn and income while getting fit!

Email me for more information.

coachlanisemartin@gmail.com

How To Do A Plank

All you need to do planks are your body and enough space to lie down.  Planks strengthen the arms, core and literally just take a minute of your day.

STANDARD PLANK

1. Begin in a push up position.  In a push-up motion, push yourself off the floor.

2. Ground the toes into the floor, contract your abs and squeeze the glutes to stabilize the bottom half of the body. 

3. Keep your neck neutral and your head in line with the back. Face the floor.

4. Hold stable for 20 seconds. As you get stronger, you gradually increase your time without compromising your form.

SINGLE LEG PLANK

This variation increases the demand on the core. Start off in a basic plank, then lift one leg toward the ceiling (as far as feels comfortable, without compromising the back). Keep the hips parallel to the floor, then alternate legs.

FOREARM PLANK (low plank)

This plank is slightly easier than the standard plank where you are holding the body up with just the hands. With this plank you will place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. 

MOMS Join my Free Plank Challenge Going on Now For Support and Motivation!!!

Find us on FACEBOOK @ Real Mamas Workout!

Connect with me:

Coach Lanise 

Join The Swarm!

I can help you earn and income while getting fit!

Email me for more information.

coachlanisemartin@gmail.com

Garlic- Have Some Everyday!

Garlic is too good for you. Its inexpensive and there is no reason that everyone shouldnt have some everyday. Add garlic to almost anything you are cooking daily. Have it with meats, veggies, soups, salads, fondue, dips....

Because of its high antioxidant content, garlic works to reduce free radicals in 

the bloodstream and lowers cholesterol, helping fight against plaque buildup 

that is detrimental to heart health.

 (I will be growing some in my garden this summer.)

Try this for some oven roasted garlic

Cut a whole head of garlic in half "against the grain" (so each individual clove is split).  Place a few cups of olive oil in an oven-proof dish and add the garlic halves, cut side down (if the olive oil is too deep they may not stay standing) 

Bake at about 400F for about an hour. 

 Warning: your house will smell delicious.

After 1 hour, you not only have your very own, oven roasted garlic, but you will also have garlic infused olive oil! 

Store the olive oil in a jar until ready for use. Use your oven roasted garlic in any dish you desire or even in a salad dressing.

Be Fit!

Coach Lanise 

Join The Swarm!

I can help you earn and income while getting fit!

Email me for more information.

coachlanisemartin@gmail.com