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Fitness, Health, Healthy on the cheap, Kayla Itsines

Meal Planning for The Kayla Movement

January 4, 2015

Hi everyone! I am so excited to be a part of The Kayla Movement and officially start (re-start in my case) Kayla Itsines bikini body training guide on Monday, 5th January. In preparation for the coming week, I thought it would be useful for you and for myself to plan down what I will be eating this week. Useful for me because it will help me plan what to buy at the supermarket and give me structure to my week, and useful for you because I hope it will inspire you to try out some new meals and/or give you some guidance if you are new to making healthy meals. My Healthy on the Cheap article is also a great resource to planning healthy meals on a budget.

These meals have all been inspired by Kayla Itsines HELP nutrition guide (disclaimer: affiliate link which helps me pay for Honestly Fitness) and the Clean and Lean philosophy books by James Duigan.

Monday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: 1 banana and 1 small nonfat latte
Lunch: Chicken stirfry with brown rice, corn and green beans
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Roasted salmon with chickpeas (i.e. garbanzo beans), sweet potato fries and quinoa

Tuesday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter 
Lunch: Warm brown rice salad with lamb and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Quinoa salad with roasted red pepper, zucchini and tilapia 

Wednesday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: Piece of fruit and 1 small nonfat latte
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Chicken stirfry with brown rice, corn, asparagus, and green beans

Thursday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter 
Lunch: Warm brown rice salad with lamb, avocado, and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Shrimp stirfry with green beans, chickpeas (i.e. garbanzo beans), and quinoa

Friday

Breakfast: Baked eggs with tomato and sourdough toast
Snack: Green smoothie made with berries, spinach and greek yogurt
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: 1 small nonfat latte and handful of nuts
Dinner: Shrimp stirfry with green beans, broccolini, chickpeas (i.e. garbanzo beans), and quinoa

I have decided not to plan anything just yet for the weekend to allow for flexibility in case I want to meet up with a friend for some food. I tend to meet friends for dinner so will usually have make breakfast and lunch similar to the ones I have planned above.

Also, as you can see, I repeat a lot of meals and snacks to make sure I do not waste any of the foods that I have bought. I also buy frozen shrimp and tilapia as it is much more economical and last ages. I buy fresh chicken but I freeze any chicken breasts that will not get used within the next 3 days and thaw them as needed. I also buy frozen green beans and corn (I buy a lot of frozen things don’t I?!). I tend to do groceries twice a week or more as needed so I do not waste any food or buy more than I need.

What are you planning to eat/make for this week?

I love knowing what you are all doing as I get ideas from you as well! Let me know in the comments below if posts like these are helpful to you or not. And don’t forget to follow me on Instagram, Twitter & Facebook for more healthy foods ideas and healthy living tips (peppered with the occasional random comment) πŸ™‚

Honestly yours,
Alice

Thank you for always supporting me! For more Honestly Fitness, check out my InstagramFacebookTwitter & Pinterest.

Fitness, Kayla Itsines

Kayla Itsines Round 2 – Week 10

December 7, 2014
Kayla Itsines Round 2 - Week 10

Hey everyone! I hope you all had a lovely weekend and that your first week of December was a good one. This week has been a busy one as I am nearing the end of the semester (i.e. lots of assignments are now due). Let’s start off with my usual talk about my week’s workouts and nutrition before I end the post with a short recap of my week.

Kayla Itsines Round 2 – Week 10

You know, for some reason I had gotten the impression that week 10 of Kayla Itsines (read more about her bikini body guide by clicking here) wasn’t that bad. Why I got that impression, I do not know as it was so much harder than I imagined!!! I could only just about make it through one round of each circuit (for all 3 workouts this week; legs, arms, and abs). I had honestly though that I had gotten better at snap jumps but when I saw I had to do 50 of them for the abs workout, it almost killed me. I think I find it so hard because every part of your body is being used; arms, abs and legs. I am definitely miles stronger at doing commandos however, as those really did not scare me quite as much as they used to. How do you guys find snap jumps and commandos?

Oh gosh, I just started thinking about tomorrow and the legs workout I have to do. I wish I had a workout buddy who was also doing the Kayla Itsines bikini body guide!

Nutrition

The cold weather is really making me crave warm soups and SWEETS! I had an awful beef stew from campus during the week that I highly regretted and about a million mocha lattes although I did order just an espresso today to try and stop that trend. I have been making my baked zucchini fritters a lot as they are delicious, healthy and filling, and tried my hand at making a roasted cauliflower soup with cumin which was absolutely delicious. In terms of sweeties, I’ve been nibbling a lot on cookies that I had baked for one of my classes and macarons … you will find out how I got these macarons in my weekly recap πŸ™‚   I think that perhaps I should revisit my article on how to kick sweet tooth and take my own advice!

Kayla Itsines Round 2 - Week 10

I also went to try Kin Khao, a Thai restaurant, with my friends and that was great. The portions were a lot smaller than I thought they’d be so for once I left a restaurant without feeling completely stuffed! For anyone in San Francisco who is looking for a more upscale and unique Thai restaurant then I would highly recommend Kin Khao. And do me a favor, order the rabbit green curry! Oh and get this – the drink in the photo is blue limeade. The drink is served to you blue and turns pink when the lime juice is added.

Macarons!

The most exciting part of my week was definitely when I attended a FRENCH MACARON BAKING CLASS this morning!!! I am planning on writing a recap post so for now I will leave you with this photo …

Kayla Itsines Round 2 - Week 10

Apart from attending Kin Khao, seeing the beautiful Christmas tree in Union Square, and the macaron baking class, my week was very busy and full of studying and work. I think that my goals for this next week will be to reduce the sugar I have been having and to make more soups, since my body is definitely starting to crave something other than my cold (albeit delicious) wraps and salads.

Kayla Itsines Round 2 - Week 10

How were your weekends? What workouts are you currently doing?

Honestly yours
Alice

P.S. Featured cover image is courtesy of @befitsmoothies on Instagram.

Fitness, Health, Products I love

Kayla Itsines Round 2 – Week 9

November 30, 2014
Kayla Itsines Round 2 - Week 9

Happy Sunday night to those in California! I hope you all had a fabulous weekend and a wonderful Thanksgiving for all those who celebrated. I had such a wonderful couple of days and I am sad that they are over but thankful that they happened. My lovely boyfriend flew in from Salt Lake City on Wednesday night and we drove down to the Central Valley and spend the next few days visiting his family (mine are all in Thailand) and generally having a good time. We did some shopping, saw the new Hunger Games movie and ate lots of good food. I made my first pecan pie last night and it turned out really well although the top was a bit too brown.

Kayla Itsines Round 2 – Week 9

So, Kayla Itsines really kicks it up a notch with the workouts for week 9 of the bikini body guide. Like, it was kind of ridiculous and I only managed about 1 to 1 and a half round of the arms and legs workouts. The ab workout was comparatively easy and I managed 2 rounds of those exercises. What did I personally find hardest about the workouts? Definitely the crazy amount of plyometric moves in the leg workout and all of the push ups and mountain climber AND push up combos in the arm workout. Basically sobbed my way through the arm and leg workouts haha.

Did a 15 minute sprint HIIT workout in addition to some fast walking and was absolutely dripping in sweat. I am happy to report that although my foot was a little sore afterwards, it seems to have completely healed now. Woo hoo!

Kayla Itsines Round 2 - Week 9

Kayla Itsines Round 2 - Week 9

Feeling much more confident and strong πŸ™‚

Nutrition

Hehe, sooooo Thanksgiving isn’t really a conducive environment for the most stellar nutrition. The first half of the week was fine but I definitely indulged a lot from Thursday to Sunday. But I do not mind; as you all know, my mantra is about being balanced and happy. I know that for the most part that I eat very well and mindfully so a few indulgent dinners will not hurt. All of the desserts were so good. For Thanksgiving dinner, we went to a very fancy restaurant and I had a huge lamb dish and shared some appetizers and dessert with my boyfriend and his dad. The next day we had a huge sushi dinner and the following night we had a huge Thai meal. Ahh, food coma heaven πŸ˜‰

For some examples of what I have been loving to eat, click here and here πŸ™‚

Being Happy and Balanced is what counts

That’s all from me, a short and sweet post. Love you all and thank you again for reading and caring about Honestly Fitness πŸ™‚

What did you do for Thanksgiving?

Honestly yours,
Alice

P.S. Don’t forget to check out my Pinterest, Facebook and Instagram page πŸ™‚