Inspiration/Motivation: Stay true to your heart and don’t let other people mold you into what they want or need.
Warmup: Back, Bi’s, and Thighs (Interval or Circuit format to keep your heart rate elevated); Core; Stretch-it-Out
Exercise of the Day: External Rotation and Reach. This is a great postural exercise to tone & 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: To improve your posture throughout the day you must remind yourself to sit upright, engage your abdominals and lengthen your spine. Make sure you don’t hunch over when you are using your computer. 
Meal Plan

Breakfast: Oatmeal with apples, cinnamon, raisins

Snack: 2 hard-boiled organic eggs

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

Snack: Tomato & 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: 10 Foods that are high in Iron: red meat, egg yolks, dark leafy greens, dried fruit (prunes, raisins), mollusks (oysters, clams, scallops), turkey or chicken giblets, liver, beans, lentils, chick peas & soybeans, artichokes
Follow Jeanette on Twitter @JeanetteJenkins to ask your fitness and nutrition questions and for daily fitness/nutrition tips and motivation!