
Fit Vegan Role Model Frank Medrano

When pursuing a healthy lifestyle, we should all find ourselves a role model. Frank Medrano is one of mine and taking one look at him will tell you why. But just in case you need more important reasons, Frank is a calisthenics bodyweight expert and the ultimate vegan fitness guru. He offers training advice and motivation to help people not only lose fat but gain beautiful lean muscles, strength and endurance all through his progressive body weight exercises and lifestyle changes. Read more…

April 19 - 25

MEAL PLAN

Sunday
Breakfast: 6 blood oranges

Lunch: Spinach and Pear Smoothie

Snack: 1 pineapple and 2 bananas

Dinner: Roasted Cauliflower and Chickpeas

Monday
Breakfast: Pear Celery Lemonade

Lunch: Kale and Pear Smoothie

Snack: 6 Valencia/navel oranges

Dinner: Sweet Potato and Black Bean Taco

Workout: Butt Toning

Tuesday
Breakfast: Juice 2 apples, 3 stalks of celery, 1 orange and 2 pears

Lunch: Pear and Cinnamon Smoothie

Snack: 3 mangoes

Dinner: Roasted Cauliflower and Chickpeas

Workout: 20 minute rowing

Wednesday
Breakfast: Citrus Raspberry Breakfast Smoothie

Lunch: Spring Salad (5 oz mixed greens tossed in 1 cup thinly sliced onions, ½ cup of extra virgin cold-pressed organic olive oil, 2 Tbsps apple cider vinegar, 2 tsps mustard, Himalayan salt to taste, a dash of cayenne, and 2 pears sliced)

Snack: 2 kiwis and 3 apples

Dinner: Mashed Potatoes and a side of salad (5 oz mixed greens tossed in ½ cup of extra virgin cold-pressed organic olive oil, garlic, cayenne, Himalayan salt, paprika, cumin, and slices of 1 whole avocado)

Workout: 25 Minute Ladder Circuit

1 min push-ups
2 minute plank
3 minute squat hops
4 minute push ups
5 minute jog
6 minutes burpees
4 minute push-ups

Thursday
Breakfast: Pear Mandarin Ginger Juice

Lunch: Very Berry Tasting Smoothie

Snack: 5 mandarin oranges

Dinner: Roasted Sweet Potatoes with Cilantro Pesto

Workout: 30 Minute Full- Body Cardio

20 minutes elliptical
10 minutes rowing

Friday
Breakfast: Juice 4 to 6 kale leaves, 3 mandarin oranges, and 1 lemon

Lunch: Tanberry Smoothie

Snack: 5 mandarin oranges

Dinner: Lime Cilantro Portobello Tacos

Workout: Friday Circuit

15 minutes stair climbing
1 minute of push-ups
1 minute mountain climbers
1 min plank
2 minutes mountain climbers
2 minute of wide squat then jump up
2 minute push-ups
2 minute plank
3 minute tricep dips
3 minute walk to cool down

Saturday:
Breakfast: Juice 4 to 6 kale leaves, 1 handful of spinach, 10 sprigs of cilantro, 2 apples and ½ a lime

Lunch: Kale Smoothie

Snack: 3 mangoes

Dinner: Lime Cilantro Portobello Tacos

Workout: 30 minutes on the elliptical

Shopping List

The weekly e-mails are getting a Spring Detox! Here is where I usually put the shopping lists. Some of you use them and some of you don’t, so to make this e-mail worthwhile for everyone, shopping lists will only go to those interested in the shopping lists. If you find value in the lists and want to continue receiving them, you can get them for as low as $0.60 each if you sign up for the 12 months of shopping lists at $29. There are also other options, like 3 months or 6 months worth of shopping lists.

The shopping lists, like the meal plans, are different each week to avoid boredom. They correspond to the weekly e-mailed meal plans that are still very free! You can purchase them by clicking here. I will then e-mail you a pdf attachment each Friday so you can print it out (or keep it digital on your phone and save a tree) and take it with you to the grocery store.

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Quotes of The Week:

“Work hard in silence. Let success be your noise”

~ Frank Medrano

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