How much to eat:
This gets interesting! It turns out that a serving of protein is not a Quarter-Pounder with Cheese or a Cracker Barrel buttermilk-fried half-chicken. WTF?!
Here are some basic guidelines to help you navigate in this crazy diet centric world!
Protein Servings:
Red Meat: 3 ounces.
Lean Turkey/Chicken 4-5 oz
Dairy: 1⁄2 cup
Legumes: 1 ⁄2 cup
Fruits/Veggie servings:
Leafy veggies: 1 cup
Fresh/frozen veggies: 1⁄2 cup
Fruit: 1 ⁄2 cup fresh; 1 ⁄4 cup dried
Carb servings:
Cereal: 1⁄2 cup
Rice/pasta: 1 ⁄2 cup cooked
Bread: 1 slice
Fat servings
Peanut butter, cheese, etc.: 1 ounce (spoonful of peanut butter)
Final thought: Eating well is all about quality and quantity. If you keep your food whole and fresh and your quantities reasonable, you’re golden.
*This is an excerpt from my new book The Right Fit Formula. Use the charts on pages 224–225 to stay golden with your serving sizes.
Treadmill Pyramid Intervals Duration: 30 minutes
Prop: Treadmill with variable speeds and inclines.
Tip: If you’re looking for quick + effective fat burning results do this workout 2-4 x per week!
By alternating high and low-intensity intervals, this workout is designed for max results
in minimum time. Adjust speed intensity as needed, but leave inclines as recommended.
| Minutes |
Speed |
Incline |
| 1–5 |
4 |
2.0 |
| 5–6 |
5 |
1.0 |
| 6–7 |
6 |
1.0 |
| 7–8 |
5 |
1.0 |
| 8–9 |
6 |
1.0 |
| 9–10 |
4 |
1.0 |
| 10–11 |
6.5 |
1.0 |
| 11–12 |
5 |
1.0 |
| 12–13 |
7 |
1.0 |
| 13–14 |
5 |
1.0 |
| 14–15 |
7.5 |
1.0 |
| 15–16 |
4 |
1.0 |
| 16–17 |
6.5 |
1.0 |
| 17–18 |
5.5 |
1.0 |
| 18–19 |
7.5 |
1.0 |
| 19–20 |
5.5 |
1.0 |
| 20–21 |
8 |
1.0 |
| 21–22 |
5 |
1.0 |
| 22–23 |
7 |
1.0 |
| 23–24 |
5 |
7.0 |
| 24–25 |
6 |
1.0 |
| 25–30 |
4 |
2.0 |
Get your summer GLOW with this delicious, healthy summer smoothie full of nutrients and hydration for your skin!
Serves 2
2 c. kale, stems removed
1⁄4 c. fresh mint leaves
2 c. unsweetened coconut water
3 c. chopped pineapple
Juice of 1 lime
Blend kale, mint, and coconut water until smooth. Add pineapple and lime juice and blend again.
*This recipe is from my book The Right Fit Formula!
