Inspiration/Motivation Tip: You get to the mountain top one step at a time. Accept your current level of fitness and keep moving in a forward direction and you will achieve your goals!

Workout: Cardio- 30-60minutes Power Walk, Jog or Run with 2- 30second sprints; Stretch-it-Out

Exercise of The Day: Crescent Pose- This is a great stretch to open up and stretch your quadriceps and hip flexor. Tight hip flexors can also lead to lower back pain because the hip flexor connects into the lower back.

Exercise Tip: Adding sprint intervals to your cardio workout will help you burn more calories and boost your metabolic rate. On a scale of 1-10 for perceived exertion you should be pushing yourself to a level 6-7 during your cardio and then increase to an 8-10 for your sprint interval.

Meal Plan

Breakfast- Grapefruit with Cottage Cheese

Snack- Greek yogurt with fresh berries and granola

Lunch-Tofu Stir fry and Brown Rice

Snack- Hummus with carrots and celery

Snack-Apple and cheese string

Dinner- Grilled Atlantic Halibut with Mango Salsa and Asparagus

Desert-1/4 cup of Walnuts and Dried Cranberries

Nutrition Tip: Protein is an essential macronutrient needed to repair and rebuild muscle cells and active muscle cells burn fat. Protein will help you feel full and slow down the absorption of sugar into the bloodstream. Approximately 20-30% of your daily calories should come from protein.