Inspiration/motivation tip: Be fly! Be confident! Be extraordinary!

Workout: back, bi’s, and thighs (interval or circuit format to keep your heart rate elevated); core; stretch-it-out.

Exercise of the day: upright rows. This is a great exercise to tone and define the back, shoulders, biceps and triceps. To increase your heart rate and burn more calories you can try combining this exercise with a sumo squat.

Exercise tip: Make sure you stretch each muscle for at least 30 seconds after your workout. Stretching after your workout will help decrease muscle soreness and stiffness.

Meal plan

Breakfast: oatmeal with apples, cinnamon and raisins

Snack: 2 hardboiled organic eggs

Lunch: grilled lemon chicken with brown rice, asparagus and dried cranberries

Snack: tomato and cucumber salad with feta, lemon and olive oil

Snack: apple

Dinner: baked halibut with mango salsa and steamed broccoli

Dessert: grapes and walnuts

Nutrition tip: Make sure your snacks contain protein or healthy fat to slow down the absorption of sugar and to help you feel satisfied. Snacks should be under 250 calories.

Follow Jeanette on Twitter @JeanetteJenkins to ask your fitness and nutrition questions and for daily fitness/nutrition tips and motivation!