​​​Live Life in Balance ~ 
Meal planning

On This page I have put together 3 video's that may be similar to the workout routine PDF. 


work up to the interval intensity . For the first 2 weeks , use smaller weights such as 5-8 lbs , for the upper body exercises and then 8-15 lbs for the lower body . 

each routine is broken into 3 circuits . 
example :
for weeks 1 & 2 
Day 1 - Chest and Legs 
Day 2- light cardio and stretch( optional)
Day 3- back and Bicep
Day 4 - light cardio and stretch(optional)
Day 5- shoulders and triceps
Day 6 - run/walk 1.5 mile 
day 7 -  REST

example of a days routine ...how to read the sheet.
repeat circuit 1-shoulders x 2 |
each routine is broken into 3 circuits . 
example :
for weeks 1 & 2 
Day 1 - Chest and Legs 
Day 2- light cardio and stretch( optional)
Day 3- back and Bicep
Day 4 - light cardio and stretch(optional)
Day 5- shoulders and triceps
Day 6 - run/walk 1.5 mile 
day 7 -  REST

example of a days routine ...how to read the sheet.
do the weight exercise 30 sec. then the cardio exercise in the square at the bottom of the circuit is to be done between each resistant exercise (weight exercise 30 sec ) cardio 30 sec. 10 sec. rest between-each as needed, repeat the first set of exercise again , then move on to the next set of exercises twice , then move on to the core exercise 50 sec.each with 10 sec rest.

I have also attached some great meal plans recipe books to help get you back on track .

have an awesome day!
​T



$36.49
















They say abs are made in the kitchen, and there’s definitely truth to that. Eating the right foods can help you shed those tricky few pounds that are keeping you from your bikini dreams, and it’s easier than ever in the summertime. This guide to eating summery foods that keep you looking trim and fit is easy as pie – or shall we say, a fruit salad. Stock up on the following delicious and nutritious foods, and not only will you naturally drop a few pounds, but you’ll also feel lighter, less bloated, and more energetic than ever.








​1. Healthy Fats ! 
Introducing more monounsaturated fats into your diet might scare you at first, but your flat belly and gut will reap the benefits of these healthy fats. Avocados, while technically a fruit, are packed with fiber and monounsaturated fats that keep you full longer to prevent you from overeating and may even help fight belly fat. Almonds are a delicious way to get protein and fiber, and research shows that eating nuts regularly may even help prevent weight gain. Plus, they make for a fantastic snack on the go to stop you from reaching for a calorie-packed frapp or pastry. MCT oil is clarified coconut oil specifically bypasses your stomach and goes to the liver and brain to give you a fat flush and brain boost ! this is a must for anyone serious about fat loss . 













2. Fruit
Substituting junk food for fruit is always a smart idea, but even more so in the summer. Fruits help keep you hydrated, they’re super satisfying on a hot day, and they come chock full of health benefits. Grapefruit is well known for its slimming properties; add half a grapefruit to your breakfast for a delicious treat that’s also packed with vitamins, fiber, and water. Apples are also a great go-to, since they’re a snack that’s full of fiber but nearly 85% water, so you get to feel full without the bloat. Also technically a fruit, tomatoes are a delicious way to keep yourself looking trim. Not only are they juicy and absolute perfection in a summer salad, but they actually reduce inflammation and prevent water retention for a bloat-free belly this summer.

3. Greek Yogurt
Greek yogurt is both a fantastic snack and a great substitute for sour cream and/or mayonnaise in a lot of your favourite recipes. It comes packed with protein so you’re not reaching for the chip bowl, and it’s practically bursting with probiotics that keep your gut healthy and prevent bloating. Throw some berries in it for the perfect breakfast or afternoon snack, or use it in a BodyRock smoothie to get a smooth consistency and ample protein.







4. Greens
The more leafy greens you can incorporate into your diet, the better off you’ll be. They’re low in calories but sky-high in nutrients, vitamins, and fiber. Most of them also offer plenty of calcium, which helps your muscles contract (oh hey there, abs). Broccoli, kale, spinach, lettuce, cucumber, or basically anything green should take up a solid portion of your plates this summer to achieve a low-carb diet that fuels your belly-slimming goals.

5. Ginger
Ginger has always been known to help with tummy troubles, but it can actually help decrease bloating for a flat stomach as well. This funny-looking root is full of compounds that help move along food through your digestive system so that you feel less bloated. A hot ginger tea after you eat can also help keep you feeling full longer, so that the cookie jar stays firmly closed.

Need some extra help? Check out our easy-to-follow nutrition guides( gourmet nutrition cookbook, balanced meal plans ) With this powerful resource in your kitchen, there’s no excuse not to crush your fitness and weight loss goals this summer.