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When you’re doing double duty, be sure to consume enough calories to fuel workouts. Pro Valerie Waters, who trains Jennifer Garner and Kerry Washington, prescribes 1,600 daily.
Breakfast (Choose One)
• Three scrambled egg whites with veggies left over from last night’s dnner + 1 piece Ezikiel toast
• 1 packet plain instant oatmeal (cook according to package but with a little extra water) + 1 scoop chocolate protein powder + 1 tablespoon of California Raisins or 3 sliced strawberries • Chocolate Peanut Butter smoothie: 1 cup skim milk, 2 scoops chocolate protein powder, 1 tablespoon of peanut butter, ½ of a banana, add ice and blend *Take one capsule of CUUR with Breakfast. Morning Snack 3 hours later (Choose One)
• ½ cup of cottage cheese + 4-5 1” pineapple chunks + 1 tablespoon of slivered almonds
• Lowfat yogurt mixed with a hand full of berries • 2 hard boiled eggs (only 1 yolk) + a small orange Lunch (Choose One)
• Salad with 4 oz. of chicken OR shrimp + 1 Wasa cracker (or other high fiber cracker)
• 4-5 oz. of grilled chicken with 1 cup of green beans and ½ cup of brown rice • Turkey burger with all the fixings (no bun), a small salad and sweet potato fries *Take one capsule of CUUR with Lunch. Afternoon Snack 3 hours later (Choose One)
• Apple slices with almond butter or all natural peanut butter
• Veggies & hummus • 3 oz tuna salad on cucumber rounds or on a Wasa cracker Dinner (Choose One)
• 5 oz. of grilled or baked fish + ½ cup of asparagus + ½ of a sweet potato
• Shrimp fajitas with onions & peppers, served in a lettuce leaf or whole wheat tortilla • 4 oz of grilled steak sliced and served on a bed of arugula *Take one capsule of CUUR with Dinner.
Notes
• Drink a minimum of 2 ½ large bottles of water (80 - 100 oz.) • Limit alcoholic beverages to 2 drinks per week • Protein bars are only for emergencies. They are often loaded with sugar and additives. • Avoid pasta • Be consistent with meal planning • Eat some protein at each meal • Eating fiber helps you feel full longer Some of the exercises below use The Valslide ®, (valslide.com) a tool created by Valerie Waters, to work multiple muscles while also engaging the core. You can duplicate the motion at home using a paper plate on carpet or a towel on hardwood floor. Note: The exercises below specify a range of weights. The goal is to use enough weight to feel muscle fatigue at the end of the exercise, but not too much weight that you can not complete all the reps in that exercise.
Workout A: Movement Prep + Build it (Monday)
Workout B: Movement Prep + Burn Baby Burn (Wednesday) Workout C: Movement Prep + Sculpt it (Friday) Take one day off each week. Do 45 minutes of your favorite cardio on the remaining three days. Movement Prep
Do circuit 2-3 times.
Build It (Monday)
Do circuit 2-3 times.
Burn Baby Burn (Wednesday)
Do circuit 2-3 times.
Sculpt It (Friday)
Do circuit 2-3 times.
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