GYM Glow Up Fitness Plan

show up
GLOW-UP
GLOW-UP
from the
inside, out.
important
INFO:
By participating in this fitness plan, you are agreeing to do so at your OWN risk. I, MaKayla Thomas
Fitness, LLC, am not liable for any injury for any damage/injury that may occur. By participating in this
fitness plan, you assume any and all liability and financial responsibilities, and agree to be held liable of
any/all injury/damage that may occur. Please consult a physician prior to performing any of these
exercises, or following the included meal plan. Modify, adjust plan materials/schedule as needed to fit
YOUR fitness level. I have legally purchased each song, but do not take credit for any song within the
plan and all rights/credit remain with it’s original owner. List of credited artists is available within plan.
Please modify workouts/recipes to fit YOUR needs. Please do not discredit my hard work by copying,
sharing, distributing any material to any other individual(s) without permission. Doing so may result in
necessary legal action. All content created by MaKayla Kim Thomas.
HOW TO SAVE
HOW TO SAVE #2
recommended
EQUIPMENT
EQUIPMENT SIZE WHERE TO PURCHASE
I use 5-7 lb weights for
Walmart, Amazon, Ebay,
DUMBBELLS upper body
A heavier set (15-20 lb) any sporting goods store
for lower body exercises
Medium to Heavy resistance
GLUTE BAND (make sure they are the
thick, cloth-like material so
Amazon- I like the Lovotex brand
SuzieBFitness also has cute ones
they don't roll up)
BOX, BENCH, ANY Any size works-

make sure your
Use any stable chair, bench or
couch, or you can purchase a
ELEVATED SURFACE surface is stable step-up platform on Amazon
I use Total War by Redcon Redcon1.com

PRE-WORKOUT (optional) but it is fairly strong...Alani code: T20Makayla for 20% off!
(FOR ENERGY) Nu has a great starter pre-
workout!
20lb or Walmart, Amazon, Ebay,

KETTLEBELL (optional) heavier//or use 1
heavy weight
any sporting goods store
Medium resistance, I purchased the SPRI brand

RESISTANCE BAND (optional)
I use the red one! off Amazon (make sure it
WITH HANDLES (Green is a little
easier)
has the black handles!)
I personally only use protein

to bake with, but I do Redcon1.com
PROTEIN (optional) occasionally like the Fairlife
pre-made protein drinks
Walmart (Optimum Nutrition brand)
Fairlife Shakes (my favorite)
click here to shop all my amazon favorites!

PLEASE START WITH
WEIGHT AMOUNTS YOU
ARE COMFORTABLE WITH! if you would like to get
your cookbook bound +
printed in color, I highly
recommend this company!
TABLE OF
CONTENTS
important info + how to save
recommended equipment
how to modify
follow along video links
weekly schedule
treadmill interval workouts
anywhere cardio workouts
upper body workouts
full body workouts
core workouts
lower body workouts
heavy glute workouts
progressive overload tracker
strength/rep based workouts
measurement tracker
goal tracker
join private facebook group
song credits + how to play own music
contact info
meal guide
how many calories do you need?
mindful eating guide
cooking tips
grocery guide
meal guide recipes + ideas
cookbook freebie recipe
app info
how-to MODIFY
the workouts are meant to be challenging, but if
things feel a little too tough, feel free to incorporate
these modifications as needed!
EXERCISE MODIFICATION
jump squat squat in place
mountain climber modified mountain climber
jumping jack modified jumping jack

burpee movements modified burpee
side to side shuffle knee to elbow
star jumps modified star jumps
plank movements modified plank
leg lifts modified leg lifts
bird dogs modified bird dogs
WHEN IN DOUBT, WALK IT OUT!

feel free to get creative with your modifications, dance,
hop, walk in place, just keep moving and have fun with it!
FOLLOW ALONG
videos
Anywhere Cardio #1: “let’s glow, girls”
Anywhere Cardio #2: “just glow for it”
Anywhere Cardio #3: “burn + learn”
Anywhere Cardio #4: “fire it up”
click!
CARDIO Treadmill #1: “need for speed” (beginner sprints)
Treadmill #2: “elevate” (beginner hills)
Treadmill #3: “run it up” (beginner hills + sprints)
Treadmill #4: “fast + furious” (advanced sprints)
Treadmill #5: “no limits” (advanced hills + sprints)
Biceps + Triceps: “it’s glow time”

Shoulders + Back: “show up + glow up”
Back + Biceps: “grow + glow”
UPPER
Shoulders + Triceps: “old flame”
Full upper body #1: “show stopper”
Full upper body #2: “here we glow”
Strength #1: biceps + triceps
Strength #2: shoulders + back
Strength #3: full upper body
Lower body #1: “get up and glow”

Lower body #2: “you glow, girl”
Booty Burner warm-up #1
LOWER
Heavy Glutes #1: “glow your glutes”
Heavy Glutes #2: “when in doubt, pulse it out”
Heavy Glutes #3: “let it burn”
Heavy Glutes #4: “ur glowing”
Full body #1: “ready, set, glow”
Full body #2: “glow + tell”
FULL
Full body #3: “secret crush”
Full body #4: “glow getter”
Core #1
Core #2
Core #3
Core #4
CLICK FOR MY PLAYLIST!

WEEKLY
schedule
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
TREADMILL FREE CHOICE INCLINE WALK 20 ANYWHERE TREADMILL
CARDIO #1 CARDIO (10-20 MIN) MIN. (INCLINE 8+) CARDIO #1 CARDIO #2
week 1
WARM-UP BACK + BICEPS WARM-UP FULL BODY #1 WARM-UP
GLUTES #1 STRETCH GLUTES #2 CORE #1 GLUTES #3
TREADMILL ANYWHERE INCLINE WALK 20 TREADMILL FREE CHOICE

CARDIO #1 CARDIO #2 MIN. (INCLINE 8+) CARDIO #3 CARDIO (10-20 MIN)
week 2 SHOULDERS + BACK
WARM-UP FULL UPPER WARM-UP BICEPS + TRICEPS
OPTIOANL 10 MIN BODY #1
CARDIO (FREE
CHOICE) GLUTES #4 STRETCH GLUTES #1 STRETCH
TREADMILL ANYWHERE TREADMILL FREE CHOICE INCLINE WALK 20

CARDIO #4 CARDIO #3 CARDIO #2 CARDIO (10-20 MIN) MIN (INCLINE 8+)
week 3
WARM-UP SHOULDERS + WARM-UP FULL UPPER WARM-UP
TRICEPS BODY #2
GLUTES #2 CORE #2 GLUTES #3 STRETCH GLUTES #4
TREADMILL INCLINE WALK 20 TREADMILL ANYWHERE TREADMILL

CARDIO #1 MIN (INCLINE 8+) CARDIO #5 CARDIO #4 CARDIO #2
week 4 STRENGTH #1 FULL BODY #2 SHOULDERS +
LOWER BODY #1 WARM-UP BACK
OPTIONAL 10 MIN OPTIONAL 10 MIN
CARDIO (FREE CARDIO (FREE CORE #3
CHOICE) STRETCH CHOICE) GLUTES #1
The following schedule implements a variety of workouts that prioritize

fatloss/weightloss with an emphasis on general toning/glute development. Please
note, as I am unable to accommodate each individual's exact fitness level, you
are encouraged to MODIFY according to YOUR body/schedule and work your way
up to completing the workout's listed as you get stronger and more conditioned.
Add in your rest days, take additional breaks, and modify as needed.
click!
WEEKLY
schedule
TREADMILL INCLINE WALK 20 ANYWHERE TREADMILL FREE CHOICE
CARDIO #3 MIN (INCLINE 8+) CARDIO #1 CARDIO #4 CARDIO (10-20
week 5 BICEPS + TRICEPS FULL UPPER
MIN)
WARM-UP LOWER BODY #2 BODY #1 WARM-UP

OPTIONAL 10 MIN
CARDIO (FREE
GLUTES #2 CHOICE) STRETCH CORE #1 GLUTES #3
TREADMILL TREADMILL INCLINE WALK 20 TREADMILL FREE CHOICE

CARDIO #2 CARDIO #5 MIN (INCLINE 8+) CARDIO #1 CARDIO (10-20
week 6 STRENGTH #2
MIN)
WARM-UP BACK + BICEPS WARM-UP FULL BODY #3

OPTIONAL 10
MIN CARDIO
(FREE CHOICE) GLUTES #4 CORE #2 GLUTES #1 STRETCH
TREADMILL ANYWHERE TREADMILL TREADMILL FREE CHOICE

CARDIO #3 CARDIO #2 CARDIO #4 CARDIO #2 CARDIO (10-
week 7 SHOULDERS + FULL UPPER
20 MIN)
WARM-UP TRICEPS LOWER BODY #1 BODY #2 WARM-UP

OPTIONAL 10 MIN
GLUTES #2 CORE #3 STRETCH CARDIO (FREE GLUTES #3
CHOICE)
TREADMILL TREADMILL INCLINE WALK 20 ANYWHERE TREADMILL

CARDIO #1 CARDIO #4 MIN (INCLINE 8+) CARDIO #3 CARDIO #5
week 8 STRENGTH #3 SHOULDERS +
WARM-UP BACK WARM-UP FULL BODY #4
OPTIONAL 10 MIN
CARDIO (FREE
CHOICE) GLUTES #4 CORE #4 GLUTES #1 STRETCH

click!
WEEKLY
schedule
ANYWHERE TREADMILL TREADMILL INCLINE WALK 20 TREADMILL
CARDIO #2 CARDIO #2 CARDIO #3 MIN (INCLINE 8+) CARDIO #4
week 9 FULL BODY #2
WARM-UP BICEPS + TRICEPS LOWER BODY #1 WARM-UP
OPTIONAL 10 MIN
CARDIO (FREE
GLUTES #2 CORE #1 STRETCH CHOICE) GLUTES #3
TREADMILL ANYWHERE TREADMILL INCLINE WALK 20 FREE CHOICE

CARDIO #1 CARDIO #3 CARDIO #5
week 10 BACK + BICEPS
MIN (INCLINE 8+) CARDIO (10-20
MIN)
WARM-UP FULL BODY #3 WARM-UP FULL BODY #1
OPTIONAL 10 MIN
CARDIO (FREE
TREADMILL TREADMILL INCLINE WALK 20 ANYWHERE FREE CHOICE

CARDIO #2 CARDIO #3 MIN (INCLINE 8+) CARDIO #4 CARDIO (10-
week 11 SHOULDERS + SHOULDERS +
20 MIN)
WARM-UP TRICEPS LOWER BODY #2 BACK WARM-UP
OPTIONAL 10 MIN
GLUTES #3 CARDIO (FREE STRETCH CORE #3 GLUTES #4
CHOICE)
TREADMILL TREADMILL INCLINE WALK 20 TREADMILL TREADMILL

CARDIO #5 CARDIO #1 MIN (INCLINE 8+) CARDIO #2 CARDIO #3
week 12 FULL BODY #4
WARM-UP FULL UPPER BODY WARM-UP FULL BODY #2
OPTIONAL 10 MIN #1
CARDIO (FREE

click!
TREADMILL #1 Intro Sprints
If you do not have access to a

treadmill, you can still do
these outside by following the
pace prompts (walk, jog,
sprint) instead of the speed
suggestions. Take extra breaks
and modify as needed! As you
get more conditioned, begin to
adjust speeds/incline levels to
fit your abilities.
CLICK PEACH
FOR FOLLOW
eed" ALONG VIDEO!
r . sp
eed .fo
"n
TREADMILL #2
beginner hills

fit your abilities.
CLICK PEACH
FOR FOLLOW
ALONG VIDEO!
vate"
"ele
TREADMILL #3
beginner hills + sprints

fit your abilities.
CLICK PEACH
FOR FOLLOW
ALONG VIDEO!
t . up"
n . i
"ru
TREADMILL #4
advanced Sprints

fit your abilities.
CLICK PEACH
FOR FOLLOW
ious" ALONG VIDEO!
t+fur
"fas
TREADMILL #5
advanced Sprints + hills

fit your abilities.
CLICK PEACH
FOR FOLLOW
ALONG VIDEO!
its . "
o . lim
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anywhere cardio #1 Timed Circuit:
Please use the link below to
view the follow along video,
each circuit is timed for you
and much easier to follow
than timing each interval
“LETS GLOW, GIRLS”

yourself. Pause video and
rest when needed!
click here for follow along video (highly recommended!)
15 jump squats + 15 plank jacks

15 weight swings + 15 mountain climber 1 minute
15 star jumps + 15 shoulder taps each
1
if you finish both exercises within the
EMOM = "EVERY MINUTE ON THE MINUTE"
minute, rest until your next set starts!
Side to Side Shuffle Tap 45 seconds

Travel Plank 35 seconds
Forward Back Crab Walks 25 seconds Circuit
EMOM

Travel Plank 35 seconds
Forward Back Crab Walks 45 seconds

15 star jumps + 15 shoulder taps each
2
Forward Back Shuffle Taps 45 seconds
Mt. Climber to Pop Squat 35 seconds
Star Jumps 25 seconds Circuit
Mt. Climber to Pop Squat 35 seconds
Star Jumps 45 seconds

15 star jumps + 15 shoulder taps
3
each
Rest between
circuits if you Jumping Jacks 45 seconds Circuit
need to. These Crab Walk to Burpee 45 seconds
will be Plank Knee Taps 45 seconds
challenging but
feel free to
modify, pause,
rest as needed!
They are meant
to be worked
up to.
“JUST GLOW FOR IT”

rest when needed!
Crab Walks 45 seconds

Jumping Jack 45 seconds
Plank Knee Taps 45 seconds
HIGH INTENSITY INTERVAL TRAINING
Mountain Climber 45 seconds

Crab Walks 45 seconds
HIIT
rest
Double Pulse Jump Squat 45 seconds

Side to Side Shuffle Taps 45 seconds
Plank Step Outs 45 seconds
Inchworm to Shoulder Tap 45 seconds
Double Pulse Jump Squats 45 seconds
rest
Complete all exercises, then

repeat one more time!
Rest between
circuits if you
need to. These
will be
challenging but
feel free to
modify, pause,
rest as needed!
They are meant
to be worked
up to.
“BURN + LEARN”
rest when needed!
15 star jumps + 15 mountain climbers

15 plank jacks + 15 shoulder taps 1 minute
15 pop squats + 15 crab walks each
1
Bird Dogs 45 seconds

Other Side 45 seconds
Plank Dips 35 seconds Circuit
EMOM
Plank 25 seconds

15 pop squats + 15 crab walks each
2
Plank leg raises 45 seconds

Curtsey Lunge to Pop Squat
Plank
35 seconds
25 seconds
Circuit

3
each
15 pop squats + 15 crab walks
Rest between
circuits if you
Side Plank 45 seconds
Circuit
need to. These
will be Other Side 45 seconds
challenging but Plank 45 seconds
feel free to
modify, pause,
rest as needed!
They are meant
to be worked
up to.
“FIRE IT UP”
rest when needed!
Jumping Jacks 45 seconds

HIGH INTENSITY INTERVAL TRAINING
Knees to Jump Squat 25 seconds

Jump Rope 25 seconds
Inchworm 35 seconds
Half to Full Jacks 45 seconds
HIIT
Plank 45 seconds
rest
Pop Squat 45 seconds
Crab Walk to Burpee 35 seconds
Side to Side Shuffle Taps 25 seconds
Plank Jacks 35 seconds
Side to Side Hops 45 seconds
Plank 45 seconds
rest
Complete all exercises, then

repeat one more time!
Rest between
circuits if you
need to. These
will be
challenging but
feel free to
modify, pause,
rest as needed!
They are meant
to be worked
up to.
biceps + triceps "IT'S GLOW TIME"
side to side shuffle tap 45 seconds

bicep curls 45 seconds
bicep pulses 30 seconds
bicep press outs 30 seconds
star jumps 45 seconds
plank knee taps 30 seconds
HIIT = HIGH INTENSITY INTERVAL TRAINING
star jumps 45 seconds

tricep extensions 45 seconds
1 arm tricep extensions 30 seconds
other arm 30 seconds
skull crushers 45 seconds
plank leg raises 30 seconds
HIIT
rest
mt climber to jump jack 45 seconds
half curl (bottom, halfway up) 30 seconds
half curl (midpoint, up) 30 seconds
full curls 30 seconds
bird dog pulses 45 seconds
other side 45 seconds
plank jacks 35 seconds
lying dumbbell raises (alternating) 45 seconds
tricep kickbacks 35 seconds
slow tricep extensions 30 seconds
slow lying dumbbell raises 45 seconds
tricep push up hold to failure x
rest
forward back shuffle taps 45 seconds
preacher curl 35 seconds Please use the link above to
other side view the follow along video,
35 seconds each circuit is timed for you
plank weight slide 45 seconds and much easier to follow
tricep push ups 30 seconds yourself. Pause video and
tricep kickbacks rest when needed!
45 seconds
Ladder Circuit:
when you go "down star jumps 45 seconds
the ladder", time alternating tricep extensions 45 seconds
decreases for each
exercise. When you slow curls 35 seconds
go "up the ladder", bicep pulse to press out 30 seconds
time increases for plank tap outs 45 seconds
each exercise in that
circuit. I highly squat position curls 45 seconds
recommend using the
follow along video!
shoulders + tricep
"OLD FLAME"
10 plank jacks + 10 push ups

10 half to full plank + 10 full moons
1
1 minute
10 plank jacks + 10 push ups each
10 half to full plank + 10 full moons

minute, rest until your next set starts! Circuit
10 jumping jacks + skull crushers
2
10 shuffle taps + 10 tricep extensions
EMOM
1 minute
10 jumping jacks + 10 skull crushers each
10 shuffle taps + 10 tricep extensions
if you finish both exercises within the Circuit
10 lateral raises + 10 steering wheels
3
10 push ups + 10 weight swings 1 minute
10 tricep push ups + 10 tricep kickbacks each
10 forward raises + 10 lateral pulses
10 star jumps + 10 renegade rows
4
10 star jumps + 10 lying dumbbell raises 1 minute
10 plank taps + 10 single arm tricep (left) each
10 plank taps + 10 single arm tricep (right)
10 jump squats + 10 chicken wings
Rest between
circuits if you
10 plank knee taps + 10 tricep push ups
10 jump squats + 10 overhead press
10 plank knee taps + 10 lying dumbbell raises
1 minute
each
5
need to. Use if you finish both exercises within the Circuit
heavier weights minute, rest until your next set starts!
if your goal is to Please use the link above to
build muscle. view the follow along video,
Your choice of and much easier to follow
dumbbells, than timing each interval
resistance rest when needed!
band, kettlebell,
etc.
back + biceps
"GROW + GLOW"
10 mountain climbers + 10 jump squats

10 star jumps + 10 mountain climbers 1 minute

if you finish both exercises within the each
10 see saw curls + 10 side curls
1
10 weight swings + 10 plank weight slides
10 see saw curls + 10 side curls 1 minute
10 weight swings + 10 plank weight slides each
EMOM

Mountain Climbers 35 seconds

Knee to Jump Squat 35 seconds
10 deadlift + 10 upright rows
2
10 bicep press outs + 10 alternating rows 1 minute
10 deadlift + 10 upright rows each
10 bicep press outs + 10 alternating rows

Knee to Jump Squat 35 seconds
Please use the link above to

view the follow along video, 10 half moons + 10 bent over flyes
3
and much easier to follow 10 slow curls + 10 bicep pulses
than timing each interval 10 half moons + 10 bent over flyes 1 minute
rest when needed! 10 slow curls + 10 bicep pulses each
Rest between
circuits if you
need to. Use
heavier weights
if your goal is to
build muscle.
optional burnout: wall sit
plank
Your choice of
30 seconds each: wall sit
dumbbells, plank
resistance
band, kettlebell,
etc.
shoulders + back "SHOW UP + GLOW UP"
Inchworm 45 seconds
Lateral Raise 35 seconds
Lateral Pulses 25 seconds
Inchworm 25 seconds
Lateral Raise 35 seconds
Lateral Pulses 45 seconds

Renegade Row 35 seconds
Half to Full Plank 25 seconds
Renegade Row 35 seconds
Half to Full Plank 45 seconds
HIIT
rest
Front Back Shuffle taps 45 seconds
Forward Raise 35 seconds
Alternating Overhead Press 25 seconds
Front Back Shuffle taps 25 seconds
Forward Raise 35 seconds
Alternating Overhead Press 45 seconds
Side to Side Inchworm 45 seconds
Poloquin Raises 35 seconds
Half Moons 25 seconds
Side to Side Inchworm 25 seconds
Poloquin Raises 35 seconds
Half Moons 45 seconds
rest
Push up to Shoulder Tap 45 seconds
Alternating Rows 35 seconds Please use the link above to
Flyes 25 seconds view the follow along video,
Lying dumbbell raises 25 seconds and much easier to follow
Alternating Rows 35 seconds than timing each interval
45 seconds rest when needed!
Ladder Circuit:
when you go "down Star Jump 45 seconds
the ladder", time Plank weight slides
decreases for each 35 seconds
exercise. When you Upright Row to T Press 25 seconds
go "up the ladder", Star Jump 25 seconds
time increases for 35 seconds
each exercise in that Plank weight slides
circuit. I highly Upright Row to T Press 45 seconds
recommend using the
follow along video!
full upper#1 Please use the link below to
"SHOW STOPPER"
rest when needed!
Side to Side Shuffle 45 seconds

Forward to Side Raise 35 seconds
1
Overhead Press 15 seconds
30 sec rest

Forward to Side Raise 25 seconds Circuit
Overhead Press 45 seconds
HIIT
Mt. Climber 45 seconds

Seesaw Curls 35 seconds
Row to Kickback 25 seconds
Half to Full Moon 15 seconds
Mt. Climber
Seesaw Curls
30 sec rest
15 seconds
25 seconds
35 seconds
2
Circuit
Row to Kickback
Half to Full Moon 45 seconds
Weight Swings 45 seconds

Squat Position Curls 35 seconds
25 seconds
3
Flyes to Row
Upright Row to Press 15 seconds
30 sec rest
Weight Swings 15 seconds
Squat Position Curls 25 seconds Circuit
Flyes to Row 35 seconds
Upright Row to Press 45 seconds
Crab Walk to Burpee 45 seconds

Forward Weight Press Outs 35 seconds
Curl to Chicken Wing 25 seconds
4
Plank Reach Outs 15 seconds
Rest between
circuits if you
need to. Use 30 sec rest
heavier weights
if your goal is to Crab Walk to Burpee 15 seconds
build muscle.
Your choice of
Forward Weight Press Outs 25 seconds Circuit
Curl to Chicken Wing 35 seconds
dumbbells,
resistance Plank Reach Outs 45 seconds
band, kettlebell,
etc.
full upper#2 Please use the link below to
"HERE WE GLOW"
rest when needed!

Inchworm 35 seconds
Crab Walk 35 seconds
1
10 serve the platter + mt climber to failure
EMOM
10 see saw curls + plank taps to failure 1 minute

10 slow overhead press + mt climber to failure each
10 alternating tricep ext + plank taps to failure
Inchworm 35 seconds
2
10 poloquin raises + push ups to failure
10 slow bicep curls + squat pulses to failure 1 minute
10 forward raises + push ups to failure each
10 skull crushers + squat pulses to failure
Inchworm 35 seconds
10 tricep push ups + steering wheel to failure
3
10 half moons + squat press outs to failure 1 minute
10 elbow kisses + steering wheel to failure each
10 full moons + squat press outs to failure
Rest between
circuits if you Inchworm
need to. Use 35 seconds
heavier weights Crab Walk 35 seconds
if your goal is to Double Pulse Jump Squat 35 seconds
build muscle.
Your choice of
dumbbells,
resistance
band, kettlebell,
etc.
full body#1
"READY, SET, GLOW"
rest when needed!
10 goblet squats + mt. climber to failure

1 minute
each 1

EMOM
2
10 bent over rows + 10 jump squats
10 reverse flyes + 10 jump squats 1 minute
10 bent over rows + 10 jump squats each
10 reverse flyes + 10 jump squats Circuit
10 squat to press + 10 side curls

10 squat to press + 10 forward curls
10 squat to press + 10 side curls
10 squat to press + 10 forward curls
1 minute
each 3
Circuit
8 elbow kiss + 8 half to full plank

8 elbow kiss + 8 plank taps
8 elbow kisses + 8 half to full plank
8 elbow kisses + 8 plank taps
1 minute
each 4
10 deadlifts + 10 tricep push ups

Rest between
circuits if you
need to. Use
heavier weights
10 deadlifts + 10 push ups
10 deadlifts + 10 tricep push ups
10 deadlifts + 10 push ups
1 minute
each 5
if your goal is to Circuit
build muscle. if you finish both exercises within the
Your choice of minute, rest until your next set starts!
dumbbells,
resistance
band, kettlebell,
etc.
full body#2 "GLOW + TELL"
rest when needed!
Forward back shuffle taps 35 seconds

Alternating Curtsey Lunge 35 seconds
Squat weight pass 35 seconds
10 overhead press + 10 goblet squats

1 minute
each 1
EMOM


10 alternating reverse lunge + 10 hammer curls

1 minute
each 2

10 plank to jump jack + 10 skull crusher
3
10 plank to jump jack + 10 skull crusher 1 minute
each
Rest between
circuits if you
optional burnout:
30 seconds each:
need to. Use
heavier weights bird dog pulses (each side)
if your goal is to alternating jack knife
build muscle.
Your choice of flutter kicks
dumbbells, plank to failure
resistance
band, kettlebell,
etc.
full body#3
"SECRET CRUSH"
rest when needed!
10 star jump + mt. climber to failure 1 minute
1
10 deadlifts + 10 forward curls
10 deadlifts + 10 side curls 1 minute
10 deadlifts + 10 seesaw curls each

EMOM
10 skull crushers + 10 lying dumbbell raises

8 reverse lunges + 10 squat pulses
10 skull crushers + 10 lying dumbbell raises
1 minute
each 2
8 curtsey lunges + 8 upright row to T press
3
10 weight swings + 10 goblet squats 1 minute
8 curtsey lunges + 8 upright row to T press each
Circuit
8 single leg deadlifts (each side)
4
10 tricep push ups + 10 tricep kickbacks
8 single leg deadlifts (each side) 1 minute
if you finish both exercises within the each
Circuit
Rest between
circuits if you 10 deadlifts + 10 seesaw curls
5
need to. Use 8 reverse lunges + 10 squat pulses
heavier weights 10 weight swings + 10 goblet squats 1 minute
if your goal is to 10 tricep push ups + 10 tricep kickbacks
build muscle. each
Your choice of if you finish both exercises within the
dumbbells, minute, rest until your next set starts!
resistance Circuit
band, kettlebell,
etc.
full body#4 "GLOW GETTER"
rest when needed!
10 weight swings + 10 bicep curls

10 star jump + 10 squat to press
1
1 minute
10 weight swings + 10 upright row each
10 star jumps + 10 full moons

EMOM
10 jump squats + 10 single leg deadlift (left)
2
10 jump squats + 10 single leg deadlift (right) 1 minute
10 plank jacks + 10 tension lunge (left) each
10 plank jacks + 10 tension lunge (right)
8 inchworms + 10 bicep press outs

1 minute
3
10 side to side shuffles + 10 lying dumbbell raises
each
8 inchworms + 10 tricep extensions
10 side to side shuffles + 10 slow curls
10 mt climbers + 10 push ups
4
10 crab walks + 10 goblet squats
10 mt climbers + 10 overhead press 1 minute
10 crab walks + 10 hinge squats each
10 plank taps + 10 poloquin raises
5
Rest between 10 jump jack + 10 lying dumbbell raises
circuits if you 1 minute
need to. Use 10 plank taps + 10 slow curls each
heavier weights
if your goal is to 10 jump jack + 10 chicken wings
build muscle.
Your choice of if you finish both exercises within the Circuit
dumbbells, minute, rest until your next set starts!
resistance
band, kettlebell,
etc.
CORE WORKOUTS
click Peaches for follow along video (highly recommended!)
1 minute each:
10 jack knives + flutter kicks to failure
1
10 bicycles + scissor kicks to failure
10 dead bugs + 10 heels to heaven
10 marching knees + 10 leg lifts
10 single jack knives + 10 press outs click!
if you finish both exercises within the workout
deadbugs 30 seconds
around the world crunch 30 seconds
2
flutters 30 seconds
lying marches 45 seconds
single leg alternating crunch 30 seconds
other side 30 seconds
(repeat 1 more time) workout
plank
plank knee taps 30 seconds each
plank
plank leg raises 30 seconds each
plank
plank dips
side plank
30 seconds each
30 seconds each
3
workout
other side
full plank
plank 30 seconds each

1 leg plank
other side
1 minute = 10 bicycles + 10 crunches
4
bird dog pulses
other side 30 seconds each
full dead bug
1 minute = 10 leg press outs + 10 scissors
alternating jack knives workout
bird dog pulses (each side) 30 seconds each
full dead bug
lower body#1 Please use the link below to
"GET UP + GLOW"
rest when needed!
1
10 goblet squats + jump squat to failure
10 goblet squats + jump squat to failure 1 minute
10 goblet squats + jump squat to failure each

EMOM
2
8 single deadlift (each leg)
10 deadlift + 10 squat pulses 1 minute
8 single deadlift (each leg) each
10 deadlift + 10 squat pulses Circuit
8 step ups each leg
3
walking lunge to failure 1 minute
8 step ups each leg each
walking lunge to failure
8 hip thrusts + pulse to failure

8 hinge squats + pulse to failure
8 hip thrusts + pulse to failure
8 hinge squats + pulse to failure
1 minute
each 4
Circuit
Rest between
10 goblet squats + jump squat to failure
5
circuits if you 10 deadlift + 10 squat pulses 1 minute
need to. Use
heavier weights 8 step ups each leg each
if your goal is to 8 hip thrusts + pulse to failure
build muscle.
Your choice of if you finish both exercises within the
dumbbells, minute, rest until your next set starts! Circuit
resistance
band, kettlebell,
etc.
lower body#2 Please use the link below to
"YOU GLOW, GIRL"

rest when needed!
Alternating Reverse lunge 45 seconds

Alternating Curtsey lunge 35 seconds
Squat Pulses 25 seconds
Alternating Reverse lunge 25 seconds
1
Alternating Curtsey lunge 35 seconds
Squat Pulses 45 seconds
8 split squats (each leg)

EMOM
10 hinge squat to deadlift 1 minute Circuit

8 split squats (each leg) each
10 hinge squat to deadlift
Side to Side Donkey Kick 45 seconds

Donkey Kick pulses 35 seconds
2
8 reverse lunges (each leg)

wall sit to failure 1 minute Circuit
8 reverse lunges (each leg) each
wall sit to failure
Side to Side Crab Walks 45 seconds

Walking Lunges 35 seconds
Curtsey Lunges 25 seconds
Side to Side Crab Walks 25 seconds
Walking Lunges 35 seconds
Curtsey Lunges 45 seconds
Rest between
8 deadlifts + 8 goblet squats
8 tension lunges (each leg)
8 deadlifts + 8 goblet squats 1 minute
each
3
Circuit
circuits if you 8 tension lunges (each leg)
need to. Use if you finish both exercises within the
heavier weights minute, rest until your next set starts!
if your goal is to
build muscle.
Your choice of
dumbbells,
resistance
band, kettlebell,
etc.
heavy
GLUTES #1
"GLOW YOUR GLUTES"
E X E R C I S EW A R M U P - B O O T YRB UER P C L I C K HH
R V I D ESO E# 1T( S
N ES E REE )L P F U L HINTS
CLICK HERE FOR WARM-UP! - - I always always always do a booty burner

warm-up before every heavy glute day! Grab a
booty band if you have it and press play!
I think doing these on Smith machine is most

comfortable, but rest shoulders on any elevated
SINGLE LEG HIP THRUSTS 6-8 x3 surface (bench/couch/box) place weight or bar over lap,
position "workout leg underneath you at a 90 degree
angle, other leg is out like a kickstand just for support.
go down slowly and come up/squeeze.
8 I think doing these on Smith machine is most
HIP THRUSTS WITH PAUSE x3

comfortable, but rest shoulders on any elevated surface
pulses
(bench/couch/box) place weight or bar over lap, imagine
"scooping" hips as you thrust to bring weight up. Pause
at the top for 3 seconds, then go down.
8-10 lower cable machine lever and attach ankle strap
KICKBACKS x2
tightly around ankle. Step back and SLIGHTLY lean
each leg forward, leg comes back like you're doing a
donkey kick and pause, slowly lower leg. Do not
do these too fast or you will lose tension.
B STANCE (SINGLE LEG) RDL

This is essentially a single leg deadlift, but both legs
remain on the floor (1 is working, the other is down just
x3
to be used for support/balance...it does not support
(EACH SIDE) 8 weight). Hold weights close to body as you slowly come
down, imagine you are closing a door with your butt!
Weight will stop about shin level. Come up.
You can use dumbbells, a kettlebell, or a weighted bar for
RDL (ROMANIAN DEADLIFT) 8 x3

these. Hold weight close to body and hinge glutes back as
you slowly lower the weight. I like to imagine I'm trying to
close a door with my booty! Once your weight hits about
shin level, come back up.
10 press Go heavy here! Do 10 abductor presses,

ABDUCTOR PRESS + PULSE + HOLD 10 pulse
10 sec. hold
x3 then immediately 10 pulses, then a 10
second hold before releasing weight.
FOR BEST RESULTS, USE CHALLENGING WEIGHT!
gym OR CLICK HERE

FOR FOLLOW
ALONG VIDEO!
heavy
GLUTES #2
"WHEN IN DOUBT, PULSE IT OUT"

8 reps I prefer Smith machine, but you can rest dumbbells on

shoulders if you don't have access to squat rack. Standing with
SUMO SQUAT + PULSES x3

feet apart, point toes slightly out, then go down into
(+ 8 pulses movement (SLOW), like you are sitting back into a chair,
keeping torso upright and movement slow and steady. Brief
with each rep) pause at the bottom of movement, pulse 8x, then come up to
standing position. That’s 1 rep.
8 reps I think doing these on Smith machine is most
HIP THRUSTS + PULSES x3

comfortable, but rest shoulders on any elevated
surface (bench/couch/box) place weight or bar over
(+ 8 pulses lap, imagine "scooping" hips as you thrust to bring
with each rep) weight up. Pause at the top + pulse knees outwards 8x
before slowly lowering weight.
SPLIT SQUATS + PULSES 8 reps Hold weights down by side, or rest on top of shoulders. Use a
x3
stable box/bench or stool to place one foot back resting on
surface, other foot in front of you in lunge position. Slowly
(+ 8 pulses lower body, torso SLIGHTLY leaned forward, keeping tension
each leg with each rep) in the leg that's positioned on floor. I like to imagine I only
have 1 leg here (the leg in front of me) to help me focus!
RDL (ROMANIAN DEADLIFT) 8 reps You can use dumbbells, a kettlebell, or a weighted bar
x3
for these. Hold weight close to body and hinge glutes
(+ 8 pulses back as you slowly lower the weight. I like to imagine
+ PULSES
I'm trying to close a door with my booty! Once your
with each rep) weight hits about shin level, come back up.
10 presses Go heavy here! Do 10 abductor

ABDUCTOR PRESS + PULSES 10 pulses x3 presses, then immediately 10
pulses before releasing weight.
OR CLICK HERE
FOR FOLLOW
gym ALONG VIDEO!

heavy
GLUTES #3 "LET IT BURN"

I prefer Smith machine, but you can rest dumbbells on
shoulders if you don't have access to squat rack. Go down
ECCENTRIC SQUAT 6-8 x3

into movement (SLOW), like you are sitting back into a
chair, keeping torso upright and movement slow and
steady. Brief pause at the bottom of movement, then
come up to standing position.
8 I think doing these on Smith machine is most
ECCENTRIC HIP THRUST x3

comfortable, but rest shoulders on any elevated surface
pulses
(bench/couch/box) place weight or bar over lap, imagine
"scooping" hips as you thrust to bring weight up. Pause
at the top for 3 seconds, then go down.

ECCENTRIC STEP UP 6-8
comfortable, but rest weights on shoulders and use
x3 any elevated surface (bench/chair/box). Focus on

keeping tension + weight in leg that's elevated, and
(EACH SIDE) each leg use back leg as a "kickstand" just for support. Slightly
lean torso forward as you go up, then go SLOW on
the downward portion of movement.
8-10 lower cable machine lever and attach ankle strap
ECCENTRIC KICKBACKS each leg x3 tightly around ankle. Step back and SLIGHTLY lean
forward, leg comes back like you're doing a
donkey kick and pause, slowly lower leg. Do not
do these too fast or you will lose tension.
I like Smith machine for these as well, but you can also hold
ECCENTRIC REVERSE LUNGES 8 x3

dumbbells down by side, or rest on top of shoulders. Bring
one leg back into lunge while slightly leaning forward so
you feel tension in working glute. Go slowly on the
each leg downward portion of movement, then back up. Repeat
until all reps are complete, then switch to other leg.
lying on one side with knees bent at 90 degree

8 angle (glute band around thighs OR weight
ECCENTRIC CLAM RAISES
each leg x3 resting on outward thigh) raise top leg (imagine
your legs are a clam and you are opening up) ,
pause at the top of movement, then slowly
lower leg to return to start position. Repeat.
gym OR CLICK HERE

FOR FOLLOW
ALONG VIDEO!
heavy
GLUTES #4
"UR GLOWING" (AKA SWEATING)

I prefer a weighted bar for these, but you can

8 ROMANIAN DEADLIFTS 8 reps use dumbbells/kettlebell. Don't hunch back as
(straight into)
10 reps x3 you go down. Keep tension in glutes as you
"hinge" back into movement. Weight should be
10 JUMP SQUATS close to knees as you come down and you
should stop when weight is at shin level.
8 SINGLE LEG HIP THRUST 8 reps comfortable, but rest shoulders on any
(straight into)
10 pulses x3 elevated surface (bench/couch/box) place
weight or bar over lap, go down slowly and
10 HIP THRUST PULSES come up/squeeze. Do 8 for each leg, then
immediately 10 pulses using both legs.
8 SQUATS 8 reps I prefer Smith machine for squats, but
x3
you can rest dumbbells on shoulders if
(straight into)
10 reps
you don't have access to squat rack. Go
10 WALKING LUNGES down into movement like you are sitting
back into a chair, keeping torso upright.
Hold weights down by side, or rest on top of

8 SPLIT SQUATS 8 reps shoulders. Bring 1 leg back and position on a stable
box/bench or stool (I think a lower platform feels
(straight into)
8 pulses x3 best here) keeping tension in glute as you go down
8 SPLIT SQUAT PULSES
into lunge. You can lean torso forward slightly to
help you feel movement in glute. Do 8 reps, then
immediately 8 small pulses. Then switch legs.
Hold a weight here (down by side, at chest,

WALL SIT TO FAILURE x2 or above head) for additional challenge if
you like! Perform wall sit until failure.
gym OR CLICK HERE

FOR FOLLOW
ALONG VIDEO!
EXERCISE
weight tracker
DATE: WEIGHT
REPS: SETS:
EXERCISE: AMOUNT
SET 1: 50 LBS
EXAMPLE: HIP THRUST 8 3 SET 2: 90 LBS.
SET 3: 70 LBS.
click!
STRENGTH #1
biceps & triceps
10 forward curls
10 preacher curls (each arm)
10 side curls
10 Skull Crushers
10 Diamond Presses
10 Tricep Presses
round 1 = 10 reps
Round 2 = 8 reps
10 forward to side curl round 3 = 6 reps
10 see saw curl
10 bicep press outs
10 Side Tricep Extensions (1 arm)

10 Other Arm
10 Both Arms Tricep Extensions
THEN REPEAT 8 REPS OF EACH EXERCISE

Rep-based workouts to
incorporate when you're
feeling strong! Use heavier
weights than you use for HIIT
workouts + really focus on
slowing down and challenging
the muscle! Use dumbbells,
band, or cable machine!
click!
STRENGTH #2
shoulders + back
10 Push Ups
10 Renegade Rows
10 Plank Jacks
10 Chicken Wings
10 Upright Rows
10 Overhead Press
round 1 = 10 reps
10 Forward Raises Round 2 = 8 reps
10 Bent Over Rows round 3 = 6 reps
10 Poloquin Raises
10 Half Moons
10 Full Moons
10 Elbow Kisses

Rep-based workouts to
feeling strong! Use heavier
weights than you use for HIIT
workouts + really focus on
click!
STRENGTH #3
full upper body
warm-up 45 seconds each:
-star jump
-forward back shuffle
-crab walk to burpee
SUPERSET #1
1. 10 slow curls
2. 10 bicep pulses
REST Supersets:
SUPERSET #2 do exercise 1,
1. 10 tricep push ups then immediately
2. 10 skull crushers go into exercise 2
REST (back to back).
SUPERSET #3
Then rest.
1. 10 lying flyes
2. 10 lying chest press
REST
SUPERSET #4
1. 10 alternating bent over rows
2. 10 see saw curls
REST
SUPERSET #5
10 tricep extensions
10 row to kickback Rep-based workouts to
Complete each superset in order (#1-5), feeling strong! Use heavier
then repeat the series 2 more times! weights than you use for HIIT
(=3 rounds total) workouts + really focus on
MEASUREMENT
click here
for my
WEEK 1
DATE:
WEEK 6
DATE:
WEEK 12
DATE:
tracker
favorite NECK
measuring
tape!
CHEST
NECK
ARM
CHEST
WAIST ARM
WAIST
STOMACH (NAVEL
LEVEL) STOMACH (NAVEL LEVEL)
GLUTES
GLUTES (OR "HIPS")
THIGH
THIGH
WEIGHT
OTHER
Measurements can show progress that the scale

sometimes fails to show! This tracker can be
used as a way to track your physical progress
throughout your fitness journey. To ensure an
accurate measurement, it is very important that
you (or someone else) measures these areas
around the same time of day, in the same
clothing, using the same measuring tape, etc. I
recommend taking a new measurement every 4
weeks. Feel free to print this sheet out, or record
your measurements digitally!
date/week: WEEKLY GOAL:
CARDIO
HIIT WORKOUT
STRENGTH WORKOUT
GLUTE WORKOUT THOUGHTS, FEELINGS, GOALS:

CORE WORK
STRETCH/RECOVERY
TO DO:
WATER INTAKE:
1 WATER DROP = 8 OZ
step goal: # of workouts:
water goal: weight loss goal:

(optional)
join.us!
click link to join private FB group!
Seasonal challenges, Q & A,
discount codes, motivation, and
all things fitness related!
JOIN FB GROUP
SONG CREDITS
Baby Cry x Damma Beatz Gemini Rights x Zorro
Real Tings x Damma Beatz
Dojo x Damma Beatz Gimme Dat x Janset
NYC Subway x NZ The Rooster U Ok? x Xavy Rusan
Callin Shots x Damma Beatz Do you belive in magic? x Ingrid Witt
Airplane Mode x Tilden Parcc Better for my soul x Snake City
Like Whoa x Nbhd Nick I’m Bullet Proof x Mindme
Its a Trap! x Remodal Destination x STRLGHT
Add it Up x Nbhd Nick Six Feet Under x Swif7
One Direction x Nbhd Nick Lose my head x Rambutan
We Bacck Baby x NZ The Rooster
Bright Future x Kill Rude
Inn my Head x Tilden Parc
Speak The Truth x Splasher Light Trails x ooyy
Wait Forever x Hallman Soul Chaser x Raccy
Soul on Fire x NIGHTCAP Get down on it x duckmaw
At the Mirror x Lyvi Feel so alive x nighcap
Where Do We Go? x Snake City set me free x STRLGHT
Way You Move x ooyy District x Damma Beatz
Bad Little Flex x Blac Bamboo Beats That x Damma Beatz
STRLGHT x NRG Fire it up x damma beatz
Cervasse x Aiyo
hiddenb hills x damma beatz
Wild Ride x oomiee
Won’t Let You Down x Lawd Ito many places x damma beatz
Going Top x Nbhd Nick marked up x damma beatz
Rocket Science x Damma Beatz my soul x norman sann
Trending x APOLLO no fumble x timothy infinite
Citas x Xavy Rusan old record x damma beatz
Back2Life x Ballpoint sonic x damma beatz
Powder Skull x Basixx stocked x damma beatz
Somebody x Mindme the weekend x tilden parc
ICON x Janset
Don’t Try it x Janset
villa x cushy
Getaway x Blac Bamboo u with me x push n glide
I have legally purchased each song used in the videos, but I do not
take credit for/own the rights to these songs. All rights and credit
remain with it’s owner owner/creator. Feel free to mute videos + put
on some of your own music if you’d prefer :)
LIKE THIS
O
RO M TH
TH E I NS IDE , O
M
FR OM
TH E I NS IDE
M
E NS IDE , O UT
FR
O
I
THANK YOU!
TH
TH E I
E
Contact me:
I
N
You are welcome to send progress pictures
S
to me via email, text, Facebook, or
Instagram (I am truly your #1 fan + love to
celebrate your hard work!) I'm here to
answer questions, or offer help whenever
you need me. Please make sure to request to
join the private Facebook Group by clicking
the link below! And most importantly, thank
you so much for your support!
makaylathomasfitness@gmail.com
Instagram: @makayla_thomas_fitness
FIT SIS CLUB (facebook group)
www.makaylathomas.com
MAKAYLA THOMAS
FIT-
meal guide
eliciou s meal
ction of simple + odd for the body, l
Please visit my website a colle me that are go ood for the sou
if you would like to
upgrade to the ideas—sos that are purely g
extended cookbook and other
with more recipes, step
by step instructions,
nutrition facts for all
recipes, and weekly
planned meals with
shopping lists!
the"DIET"...
As someone who struggled with
unrealistic dieting/yo-yoing for many
years, I am a FIRM believer that NO diet
is the best diet. But instead, being
mindful of your choices, your portions,
really thinking about what will make
you FEEL good and help get you closer
to reaching your goals. As an ACE
certified Fitness Nutrition Specialist, I
am here to help guide you in the right
direction and offer suggestions on how
to make this portion of your journey
realistic, maintainable, and effective. I
can not however; tell you exactly
what/how much to eat as I am not a
registered dietician. On the next slides I
will include a formula you can use to
get a baseline of about how many
calories you should be consuming to
help you reach your goals if you
choose to track, or click the link below
to see how I prefer to eat!
CLICK HERE FOR

MINDFUL EATING
GUIDE!
DO YOU KNOW?
what is BMR?
BASAL METABOLIC RATE:

The natural amount of calories your body burns ON IT'S
OWN (from doing things like breathing, digesting food,
sleeping, etc.) just by being alive + functioning.
*does not include the calories we burn through daily
activities like walking, exercising, going up steps, etc.*
To find your BMR (women):
(4.536 x weight in lbs) + (15.88 x ht. in inches) - (5 x age) -161
*We are NOT meant to survive off this amount of

calories. We also have to factor in TDEE.*
see next slide!

DO YOU KNOW?
how to find your maintenance calorie amount?
TOTAL DAILY ENERGY EXPENDITURE:

TDEE: your "maintenance" calorie amount = the amount
of calories you'd need to consistently consume to
MAINTAIN your current weight.
To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
This amount will give you your maintenance calorie amount!
From there if your goal is to LOSE you can subtract 200-300
calories, if your goal is to gain, you can add 200-300 calories!
lets SOLVE!
BMR FORMULA:
(4.536 x weight) + (15.88 x height in inches) - (5x27) - 161
My info as an example:
(4.536 x 133) + (15.88 x 63) - (5x27) - 161
= (603.29) + (1000.44) - (135) - 161 = 1307.73 calories
BUT REMEMBER, this amount is not the amount of calories we are
meant to survive on. This is just the amount our body burns naturally
on it's own. We have to now factor in our TDEE (total daily energy
expenditure) to find our "maintenance calorie amount"
To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
^ choose one based on your activity level
My info as example:
1307.73 (my BMR) x 1.5 (because I chose moderately active)
= 1961.60 calories
this amount is my maintenance amount (or what I would need to
eat daily to MAINTAIN my current weight). If my goal is to lose, I
could subtract 100-200 from this amount, if I wanted to gain, I
could add 100-200 calories to the amount.
or click here!
GROCERY guide A FEW OF MY WALMART FAVORITES!
Fresh Dairy Meats

Fresh Cravings restaurant
style salsa Greek yogurt of choice Frozen skinless chicken
Marketside prepackaged Fairlife protein shakes breast tenderloins (these
salads Egg Beaters liquid egg cook quicker than the
Marketside guacamole whites-so convenient + breasts)
cups low cal (they are egg Shrimp
Marketside broccoli slaw whites in a carton) Butterball Turkey bacon
Potatoes (I like red) Prepackaged hard- Turkey sausage links
Fruit of choice boiled eggs Cacique Chorizo
Fresh Baby spinach (I store Balanced Breaks Butterball lean Italian turkey
in freezer + use this frozen String Cheese/Cheese sausage
for smoothies) Cubes Butterball ground turkey
Barilla Pesto sauce Babybel cheese Great value turkey pepperoni
(refrigerated section) Laughing Cow Cheese snack sticks
Marketside Hummus Wedges Canned chicken/Tuna
Nasoya Won Ton Wraps Milk of choice (I like Smithfield pork tenderloin
Squeezable minced garlic skim and Silk almond Rotisserie Chicken
(literally use this in milk) Walmart also carries "pre-
everything) Kraft Fat Free Shredded pulled" rotisserie chicken
Cheese that is really good (even
Fairlife Protein Shakes leftover) and so easy
Carbs Pantry Frozen

Quest Chips Tyson Air Fried Chicken Strips
Sara lee 45 calorie Ritz Crips & Thins
(also comes in nuggets!)
Delightful bread Lay's Poppables
Skinny Pop Birdseye veggie pasta-Rotini
Healthy Life bread Marinara
Pretzel Thins
Healthy life low carb Cinnamon roasted almonds Green Giant zucchini spirals
hamburger + hot dog buns Cocoa yogurt raisins Green Giant steamers
Joseph’s pita bread Sun-maid sour raisins Mediterranean veggies
Joseph’s Lavish bread Zone perfect cookie dough bar
Atkins Endulge chocolate coconut Green Giant Veggie Tots
Mission Carb Balance Bird's eye chicken flavored rice
bar
tortillas PB2 powder (low cal peanut Bird's Eye Oven Roasters
Ole Extreme Wellness butter) brussels + carrots
wraps (tortillas) Veggie straws-zesty ranch HaloTop ice cream
Flat Out flatbreads Caramel rice cakes
Luigi's Italian Lemon Ice
True Lemon Drink mixes
Thomas Low carb English Knorr Granulated Bouillon Tomato Great value fruit smoothie
muffins Chicken seasoning (for Mexican packets (different flavor
Barilla protein spaghetti rice) varieties available)
noodles Better Than Boullion roasted Morning Star chicken patties
Minute Rice (Jasmine rice chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda
is my favorite) Morning Star black bean
Express (any thick teriyaki sauce
Annie Chun sticky rice will work) burgers
Banza noodles Olive Garden Light Italian Dressing Kodiak Frozen Waffles
COOKING tips
TIPS + TRICKS TO MAKE COOKING EASY!
No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to
eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs +
preferences.
If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools
to help you find the right amount! (like this website)
Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving
sizes, etc. these are estimated amounts that were calculated based off of ingredients I use.
When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the
food. Otherwise it'll get soggy/mushy.
If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.)
If it's too thin, add a little bit of flour to thicken it up.
When following a recipe, feel free to make it your own! If you know you don't like something, substitute
something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead)
Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track
throughout the week.
Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I
pretty much dip any bland food in a sauce.
I typically always use salt + pepper, and garlic as my base seasonings

-Mexican flavor seasonings: cumin, lime juice, chili powder, garlic
-Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey
-Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger
dressing, Pesto (most sauces are listed in grocery guide)
Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps
thicken + keeps your smoothie colder!
Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of
veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade
salad mixes, etc.
The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make
something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate
them more...trying making something you DO like such as chicken, mac and cheese, and adding a small
amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!
Breakfast
Breakfast
IDEAS + RECIPES (MODIFY TO YOUR NEEDS!)
Protein pancake: ½ scoop protein powder mixed with 2 TBS any dry pancake
mix, and 2 TBS water/milk (until it reaches pancake batter consistency-don’t
over stir). Try topping it with PB2 powder mixed with a little water or almond
milk to make a syrup consistency, or top with regular syrup. I obviously add
chocolate chips to mine. You can make a ton of these at once + refrigerate to
heat up throughout the week!
Light “McGriddle” : 2 smaller protein pancakes (to serve as your "sandwich"

buns) add 1 egg, or egg white, 2 slices turkey bacon, half slice or sprinkle of
light/fat-free cheese. You can make several ahead of time for grab + go
breakfast!
Breakfast bowl (microwave): eggs/egg whites (I use 1/4 cup "egg makers"),
cooked + crumbled turkey bacon/sausage, shredded cheese ....optional: add
spinach, diced tomatoes, ham, bacon bits, etc. You can scramble this, or put in a
small bowl + microwave for 1.5 to 2 minutes! I eat mine with salsa on top
Egg white omelette: whisk ¼ cup egg whites with 1 whole egg, add a splash of
milk, salt, pepper and whisk again, toppings of choice-I like bacon bits, cheese,
tomatoes, spinach...(you can also bake these in muffin tins for easy grab & go
breakfast cups)
Whole grain English muffin with peanut butter (or turkey bacon/sausage, egg,
cheese to make your own “mcmuffin”)
Toast (but hear me out): your choice of low carb bread, have fun with the
toppings...you can use peanut butter + top with bananas, apple butter + top
with sliced apples, cream cheese + “everything but the bagel” seasoning, etc.
Avocado toast with whole grain or low carb bread, mashed or sliced avocado, 1
cooked egg, 1 slice of turkey bacon (eat like an open faced sandwich), salt +
pepper
Greek yogurt parfait with fresh fruit (I like strawberries) of choice + 1-2
tablespoons of granola in the middle, and on top
Turkey bacon (or turkey sausage) with a hard-boiled egg + fruit of choice
Protein donuts (Real Housewives of Minnesota recipe): mix 2 mashed bananas

with 2 TBS honey, then stir in 4 scoops of protein powder, 1/8 tsp salt, 4 TBS
cocoa powder. Should be a brownie batter like consistency, pour into greased
donut mold and bake for 15 minutes at 325F or until done. (glaze to drizzle on
top: 3-4 TBS powdered sugar mixed with a little bit of milk or water until it's a
glaze consistency).
Low carb breakfast burrito: low carb tortilla filled with scrambled eggs (I use
egg beaters), shredded cheese, turkey bacon/sausage, peppers/onions/salsa, etc.
Breakfast
Quiche/mini egg cups (you can also make crustless if you want low-carb): 4
eggs, ¼ cup milk, shredded cheese, salt, pepper, filling options: bacon, diced
tomatoes, spinach, ham, etc.) mix together, pour in frozen pie crust and bake
at 350 for about 45 min-hour until done. (or use filling to bake mini egg cups
in muffin tin)
Protein bar/shake (I prefer to eat rather than drink my meals, but these are
great if you're in a hurry!)
Green smoothie: 1 cup almond or regular milk, handful of fruit of choice (I

like frozen strawberries + pineapple), couple spoonfuls of greek yogurt,
drizzle of honey or other sweetener, ice, handful of spinach-you really can't
taste it, vanilla protein powder (optional), blend well.
Pumpkin Pie smoothie: 1 cup milk of choice, 2 TBS canned pumpkin, ½

scoop vanilla protein powder, ice, 2 TBS greek yogurt, cinnamon, nutmeg (or
pumpkin pie spice), honey or sugar to sweeten. Blend well.
Keto Biscuits: 4 1/2 TBS butter (melted + cooled) , 1/3 cup coconut flour, 2 TBS
sour cream, 4 eggs, 1/4 tsp salt, 1/4 tsp baking powder, 1 1/3 cup shredded
cheese. Mix "wet" ingredients together + add to dry, add cheese last and mix
until combined. Drop spoonfuls onto baking sheet + bake on 400 for 10-15
min.
Oatmeal (this is so versatile, you can pretty much mix anything into
oatmeal!) possible mix ins: protein powder, peanut butter, cocoa powder,
honey, marshmallows, chocolate chips, pumpkin pie spice, fruit, PB2 powder,
cinnamon + sugar, dried fruit, nuts, etc.
Smore's Oatmeal: cooked oats/oatmeal (optional) toppings: mini chocolate

chips/marshmallows, protein powder, splash of almond milk or yummy
coffee creamer flavor to thin.
Reece's Oatmeal: cooked oats/oatmeal (optional) add ins: peanut butter/nut

butter or PB2 powder, chocolate chips, protein powder, splash of almond
milk or yummy coffee creamer flavor to thin.
Overnight Oats (eaten cold): search Overnight Oats in pinterest and choose
your flavor, there are TONS of recipes (that I cannot take credit for)
Lunch
Lunch
Single serving Buffalo Chicken Dip (light): 1 can of cooked chicken

(drain), 1 laughing cow wedge, franks hot sauce (your preference of how
much), mix together in small bowl, top with shredded cheese and
microwave for about 1:30 seconds :) serve with baked tortilla chips or
carrot chips/celery
Chicken Gyro: whole wheat pita or low carb wrap, chicken (I buy
rotisserie bc I’m lazy), pico, and tzatziki sauce (store bought) optional:
sliced grape tomatoes, onion, and cucumber
Oriental lettuce wraps: ground chicken cooked, then add soy sauce,
teriyaki sauce, shredded carrots, diced water chestnuts, ginger, pepper
(serve filling wrapped up in fresh romaine lettuce leaves)
Cheeseburger bowl: rice and/or lettuce, cooked ground turkey/chicken.

Add in diced pickles, shredded cheese, mustard/ketchup, diced
onion/tomatoes (optional)
Pesto pasta salad: diced sautéed chicken (I use shredded rotisserie

chicken for convenience), halved grape tomatoes, parmesan cheese,
noodles of choice (or zucchini noodles), pesto sauce-I like store bought
Barilla brand (surprisingly, pesto is delicious on ANYTHING!) You can eat
hot or cold, I like mine hot!
California chicken salad: canned or cooked chicken mixed with greek

yogurt or mayo, curry powder (optional but yum), sliced grapes,
pecans/almonds...serve on lettuce or eat on low carb crackers/bread
MorningStar chicken patty on low carb bun-I like mine with

lettuce, pickles & light mayo (my husband even likes these + he's picky!)
Cobb salad: lettuce, sautéed chicken, crumbled bacon/bacon bits,

sunflower seeds, avocado, hard-boiled egg (optional), light honey
mustard dressing (I like feta cheese on mine too)
Pita bread pizza: low carb wrap (see grocery guide) or pita bread topped
with pizza sauce, shredded cheese, turkey pepperoni/bacon bits,
spinach, other toppings of choice (bake in oven at 425 for 6-10 minutes
until crispy)
"Grown up" Turkey Sandwich: sliced turkey, bacon, provolone cheese,

thinly sliced granny smith apple, (optional cranberry mayo: cranberry
sauce mixed with mayo) served on a hoagie or bread of choice (sounds
weird but SO delicious + refreshing)
Pizza Wrap: ham, turkey pepperonis and/or salami, mozzarella cheese,

pizza sauce, banana peppers, (and other pizza toppings of choice)
wrapped in a low carb tortilla/wrap. Heat in oven or toast in a skillet like a
quesadilla until toasty and cheese is melted :)
Lunch
Burrito bowl: rice (I use Minute jasmine white rice and nothing bad has happened
yet...), black beans, corn, ground turkey/or chicken (cooked/seasoned with taco
seasoning), salsa/pico (add lettuce to make into taco salad) optional: guac + crushed
chips on top
Mexican Tuna Salad (sounds weird but so different and GOOD): tuna, lime juice, diced
roma tomatoes, finely diced yellow onion, chopped cilantro (if you like this-some
people don’t), diced jalapeno (if you like some spice), salt, pepper, cumin, garlic, light
mayo or plain greek yogurt
Tuna: 1 can of canned tuna in water (drained), 1-2 TBS light mayo or greek yogurt, relish,
salt, pepper, (optional boiled egg) served with crackers, pita bread, low carb wrap, or
bread.
Italian salad: lettuce/salad mix, turkey pepperonis, pepperoncini/banana peppers,

thinly sliced red onion, Parmesan/feta cheese, cooked rotini or tortellini noodles
(optional), drizzle with light Italian dressing...OR you can leave out the salad mix to
make this into a pasta salad which is also a great side!
Quesadilla: canned, cooked or rotisserie shredded chicken, shredded cheese, add in

optional diced tomatoes, onion, jalapenos in a low carb tortilla (toasted) I dip mine in
salsa
Lunch Meat Quesadilla: I like to use ham, Colby jack cheese, light mayo and banana
peppers, then toast in a skillet until everything is melted.
Deli Meat Wrap: your choice of deli meat (I like ham or rotisserie chicken), add cheese,
spicy mustard, lettuce, and banana peppers (or whatever like) in a low carb
tortilla/wrap.
Buffalo Chicken Dip Quesadilla: make the light buffalo chicken dip from my plan and
put it inside a low carb wrap, add more cheese + toast both sides!
BBQ Chicken Quesadilla: shredded chicken (I use rotisserie chicken), shredded cheese,
diced onion, crumbled bacon or bacon bits, bbq sauce of choice. Toast each side + eat
warm!
Peanut butter + banana sandwich on low carb bread (an oldie but a goodie) you can
also make this with a low carb tortilla and toast each side + eat warm!
Grown-up Lunchable: Turkey pepperonis or deli meat, sliced cheese or cheese cubes of
choice, I like to use pita bread cut in fourths or crackers. Big side of fresh fruits and/or
veggies with hummus or homemade ranch.
Chicken Club Wrap: cooked/shredded/rotisserie chicken, sliced tomatoes, crispy turkey

bacon or bacon bits, lettuce, optional sliced avocado/tomato, honey mustard in a low
carb wrap/tortilla.
Dinner
Dinner
Teriyaki chicken stir fry: sauteed chicken breast-diced, zucchini, broccoli, onion (or whatever
veggies you like). After these have been cooked, add teriyaki sauce, soy sauce, ginger, pepper,
pineapple chunks (optional) serve with side salad or rice-or use steak, shrimp to switch it up!
Chicken fajitas (with whole wheat carb tortillas, on lettuce, or alone): sautéed chicken breast,
thinly sliced bell peppers, onion, tomatoes, season with cumin, garlic, salt, pepper, cayenne, lime,
also see seasoning list in grocery guide (I like salsa with mine)
Light Poppyseed Chicken casserole: meat from 1 rotisserie chicken, 1 can fat free cream of
chicken, 1 can fat free cream of mushroom soup, 1 small container (5-8 oz) plain greek yogurt (not
flavored), salt, pepper, and mix together and top with crushed reduced fat Ritz crackers
(optional), bake in a casserole dish for 25 minutes on 350 and then serve on top of white rice
(optional).
Best Pork Tenderloin: with sides of choice-sauteed asparagus/mushrooms or red potatoes are
great with this! Sear the outside of tenderloin in a (hot) skillet with olive oil until all sides are
golden brown, then place on a baking sheet + bake at 450 until pork is done (usually about 45
minutes depending on how big it is). SAUCE: In the same pan you seared meat (don't wash out),
melt 1 TBS butter, a little minced garlic, salt, pepper, 1 tsp Italian seasoning, 1 TBS brown sugar, 1/4
cup chicken broth, a couple splashes of soy sauce and simmer for a few minutes. Slice and
drizzle sauce over slices and veggies. MY FAV on literally anything!
Italian Pitas: pita bread filled with ham, turkey pepperoni, salami, banana peppers, mozzarella
cheese, pizza sauce (bake/toast until hot) dip in pizza sauce in preferred!
Grilled chicken breast, top with shredded cheddar cheese + bacon bits (or real bacon)...grill, or
bake in oven (400F) until cooked through, glaze with honey mustard or sauce of choice then add
shredded cheese + bacon and continue to cook until cheese is melted + serve with light honey
mustard + veggies of choice
Southwestern Salad: lettuce/spinach, grilled chicken (or canned chicken if you're in a hurry),
black beans, corn, avocados, cheese, I use salsa + lime juice for dressing! Sub chicken for steak,
shrimp, or taco meat to switch things up!
Optional chipotle sauce: sour cream mixed with lime juice + chipotle seasoning
Crock Pot Roast + Veggies: chuck roast, red potatoes (I cup mine into fourths), 1/2 yellow onion
sliced, 1 bag baby carrots, put into crock pot. Mix 2 cans beef broth, 1 can cream of mushroom
soup, 1 envelope brown gravy, 1/2 envelope ranch seasoning, salt, pepper (pour this over your
mixture) cook on low for 6-8 hours or until the roast pulls apart easily and veggies are tender! I
eat mine with A1 sauce :)
“Fried” rice (or cauliflower rice for lower carb): Fry the following ingredients in pan sprayed with
cooking spray (or use a little bit of sesame oil) on medium high heat-scramble 1 egg, mixed
veggies of choice, cooked rice (it's best if you let this cool off before frying), soy sauce + teriyaki
sauce to taste, ginger, garlic, salt, pepper. Add chicken, shrimp, or steak to make into a meal.
Crispy Baked Tacos: brown ground beef/ground chicken in a skillet, drain grease and season
with a taco seasoning packet (optional, saute diced onion with meat). I also like to stir in a little
bit of enchilada sauce or salsa to my meat so it won't be so dry. Use CORN tortillas (microwave
them first so they won't break when you're folding) and sprinkle meat mixture into the tortilla,
sprinkle cheese over then fold in half (like a taco) and place on baking sheet. Spray tacos with
cooking spray oil and salt. Bake in the oven (400F) for 8ish minutes, then flip and continue to
bake for another 8 minutes or until they are golden brown! Optional dipping sauce: mix equal
parts of sour cream and salsa, squeeze of lime juice, salt, cayenne pepper, splash of hot sauce.
Dinner
Keto sun-dried tomato chicken soup: (recipe on pinterest-I LOVE this soup)
Taco soup with ground turkey/chicken: (recipe also on pinterest) brown ground
turkey meat or lean ground beef (also good with chorizo) with 1/2 diced onion until
meat is brown and onion is cooked tender, add corn, black beans, tomatoes, lime
juice, taco seasoning, tomato juice. Simmer until thickened.
Pulled BBQ chicken: I make mine in the crock pot or Instant Pot and let it cook until
I can easily shred the chicken with 2 forks...I use about 1-2 cups bbq sauce, ¼ cup
brown sugar, pepper, garlic, splash of soy sauce, pour this on top of 4-5 chicken
breasts. Add more sauce after shredding if you prefer. Serve on low carb buns or
alone with veggies!
Spaghetti: I like to do a mixture that is ½ whole wheat spaghetti & ½ zucchini

noodles, use ground turkey instead of beef to make meat sauce.
Steak with sides of choice-I like to serve mine with red potatoes & asparagus (or
other green veggie) Heat a skillet with a splash of olive oil or butter until hot...then
sear each side of steak until each are brown. If you like yours more done in the
middle you can transfer to the oven (400F) until done.
Chicken Parmesan: thawed chicken breast dipped in egg or milk (helps

breadcrumbs stick) then rolled in breadcrumbs and cook in air fryer or oven (375)
until chicken is cooked through and crispy-cooking time will vary depending on the
thickness of your chicken. When chicken is cooked through, top with marinara and
light shredded mozzarella cheese (bake more until melted). Serve with salad, whole
grain noodles, or zucchini noodles.
Spaghetti Squash: (I never knew how easy + versatile this veggie was! Truly can be
"hidden" in just about anything! Split your spaghetti squash in half, salt + pepper
each side then place each half on a baking sheet face down (baking sheet lined with
foiled and spray with cooking oil), bake for 45 minutes on 400F, once cooled use a
fork to "rake" the inside of the squash, it should pull apart and look like spaghetti
noodles!!
BBQ Chicken Spaghetti Squash Bake: cook your spaghetti squash (see recipe
above), Add cooked/diced red potatoes-I used 4 and shredded spaghetti squash
together to the bottom of a 9x13 casserole dish (season with salt, pepper, garlic-I also
add a little bit of light sour cream to mine to make it creamy). In a skillet, sauté
shredded chicken (I use rotisserie) sautéed with a little bit of diced onion, bacon bits,
and BBQ sauce. Add this to your casserole dish on top of potato mixture. Top with
shredded cheddar cheese and more bacon. Bake on 375F for 30 minutes.
Wonton Tacos: wonton wrappers baked or air-fried until crispy. Saute 3-4 chicken
breasts (diced), once fully cooked, turn heat down + add sauce (1/4 cup stirfry sauce,
1/2 cup Asian toasted sesame dressing, 2 TBS soy sauce, 2 TBS teriyaki sauce) and stir
until mixed. Add this on top on crispy wontons + top with slaw (cabbage, lime juice,
sesame dressing, cole slaw dressing).
Dinner
Low-carb Cheeseburger Casserole: 1 lb. ground beef, 2 oz. cream cheese, onion powder, garlic
powder, cumin, chili powder, 2 eggs, 1/2 cup mayo, 3 ounces shredded cheese, diced dill pickle.
Cook meat, drain, add spices, cream cheese, and pickles stir until well combined. Pour this into an
8x8 pan. Whisk mayo + eggs until smooth and pour on top of meat mixture. Sprinkle shredded
cheese on top + bake for 30 minutes on 350F.
Crockpot Shredded Mexican Chicken: chicken breasts, chicken broth (just enough to cover the
bottom of your crock pot), salsa-on top of chicken breasts, lime juice, cumin, garlic, salt, pepper,
mexican seasonings (see grocery guide), onion (optional), jalapenos (optional). Cook for 4-6 hours or
until you can easily shred chicken with a fork. Serve in tacos, on nachos, salads, burrito bowls!
Chicken nachos: using shredded chicken recipe from above, drain juice off chicken and place over
a bed of baked/low carb tortilla chips of choice. (can also cut a low carb tortilla, spray with cooking
spray and toast in the air fryer until crisp). Top with pico, shredded cheese, jalepenos, etc.
microwave until cheese is melted!
Baked Burritos: brown ground chicken/turkey and add 1 taco seasoning packet, then mix in 1/2 can
fat-free refried beans (I promise you won't taste the beans, just makes the meat not so dry!). Spoon
this mixture into low-carb tortillas/wraps of choice and sprinkle shredded cheese on top of meat
mixture, roll up and place in baking dish. I like to pour enchilada sauce on top and add more
cheese, bake for 15-20 minutes on 350. Serve with guacamole (see snack recipe), salsa, pico, sour
cream, etc.
Taco "Pizza": on low carb wrap of your choice, use guac as sauce (or regular sauce), add shredded
mexican cheese, diced tomatoes/onions, taco meat | bake in oven on 400 for 5-8 minutes until
crispy. Add shredded lettuce/salsa on top if preferred.
Easy Cauliflower Pizza Crust: 1 bag of frozen cauliflower rice (10 oz. steamer bag), 1 egg, 1 cup
Parmesan, 1 tsp garlic powder, salt, pepper, italian seasoning. Saute cauliflower rice in skillet on
med-high heat until all the water is cooked out (5-8 min). Take off heat and mix with remaining
ingredients. Press out into pizza shape on greased baking sheet. Bake for 20 min on 400F. THEN
add toppings and continue baking for 10 more minutes.
Turkey burger: serve on low carb bun or lettuce (if you wanna be sad hehe), serve with baked
potato, homemade fries, or veggies. Top with bacon/sliced avocado to switch things up!
Shrimp or Fish tacos: sauteed shrimp/white fish seasoned with cajun seasoning, lime juice, salt,
pepper. Add taco toppings of choice and served on corn tortillas with optional slaw: I use shredded
slaw mix, mix together a little mayo or plain unflavored greek yogurt with a small splash of milk,
lime juice, salt, pepper, sugar and pour over the slaw mix.
Carne Asada Burrito Bowls: salt + pepper both sides of steak, then sear in a hot skillet with olive oil
until brown on both sides. Transfer to oven (400 degrees) and cook until done. I like mine a little
pink in the middle. Let it rest, then slice. Add this to a bowl of cooked rice/lettuce, black beans,
corn, pico, jalapeños, guac, sour cream/or plain unflavored greek yogurt, I like to use avocado
dressing or Salsa Verde on top of this.
Chili: brown lean ground beef or chicken, add 1 tsp dried onions, add 1 can of kidney beans, 1 can of
pinto beans, 1 large can of tomato juice, salt, pepper, and 1 chili seasoning packet (I like McCormick).
Simmer until thickened. Feel free to add in fresh or canned diced tomatoes too.
Fiesta Chicken Tortilla Soup: rotisserie chicken, sauteed diced onions, 1 can corn, 1 can drained
black beans, 1 can rotel (tomatoes/green chilies), 1 can diced tomatoes, 32 oz chicken broth, 1 pkg.
taco seasoning. Put together in a pot and bring to a boil, then simmer for 10-15 min. Optional: Serve
with fresh lime, shredded cheese + crushed tortilla chips
Potato Soup (not light, but so good): In a crock pot, add 2 cans of cream of chicken soup with 16 oz
half and half. Peel/dice/and cook 3-4 red potatoes until tender, add those in crock pot. In a skillet
melt 1/2 stick of butter with 1 small diced yellow onion (don't skip this) until onion is tender. Add to
the crockpot. Cook on low for 4-6 hours and once thickened stir in 1 cup shredded cheddar cheese.
Before serving, stir in 8 oz of sour cream. Top with bacon bits and more cheese.
Sides
Easy Mexican RIce: I use Minute Rice (from the box, follow the directions on the back) but
before microwaving add some of the Knorr Caldo De Tomate (in the Mexican aisle at
Walmart) to your water (about a teaspoon), just enough to turn your rice water a light
orange...then microwave. :)
Sauteed veggies (I like zucchini, onion, mushrooms sauteed together with soy sauce,
garlic, salt, pepper in a skillet) or bake in oven 425 for 15-20 minutes, key is to let your
skillet with oil get hot before adding veggies
Green beans (I like to cook mine in chicken stock, salt, pepper, brown sugar + sometimes
add real bacon bits and simmer in a pot until they’re pretty tender)
White or brown rice, or quinoa (I use steamable bags of frozen rice or Minute rice for
convenience)
Sweet potato or red potato fries (or you can also make them into mashed potatoes): I
dice mine or slice thin like fries and toss in olive oil and season with salt, pepper,
rosemary, garlic and bake on 425 degrees until crispy, flip halfway through! Usually 10-12
minutes each side depending on how thick you slice them!
Zucchini Fries,: Slice zucchini into thin slices (like fries), toss in olive oil OR dip in egg,
then coat in breadcrumbs, salt, pepper, garlic, cajun seasoning, Spread onto cookie sheet
(make sure they aren't touching each other) + bake on 425 until tender inside + crispy
outside (about 10-12 minutes, then flip, then another 10 minutes).
Cucumber salad-cucumber, onion, vinegar, water, salt, pepper, sugar
Mexican Street Corn-corn (whole or canned corn), light mayo of choice, chili powder,
lime juice, salt, pepper, mexican crumbling cheese (Queso Fresco)
Refried beans-you can either make these following a recipe or get the “low fat” canned
version and “fix them up” by sauteing and seasoning with lime juice, salt, cumin, garlic,
cooked chorizo, etc.
Mediterranean veggies-grape tomatoes (halved), diced zucchini, squash tossed in olive

oil & Parmesan, salt, pepper, Italian seasoning...bake on cookie sheet at 350 for 20-25
minutes
Sauteed mushrooms + onions with garlic & butter (you can substitute with a lighter
fat/oil if you aren’t a butter user-I personally am)
Black bean & corn salsa: 1 can of corn, 1 can of black beans (rinsed), 1 can diced tomatoes
or rotel, add lime juice, salt, cumin...goes great on Fiesta bowls
Homemade slaw-shredded cabbage or slaw mix + splash of vinegar, ½ cup plain greek
yogurt (or light mayo), splash of milk, lemon or lime juice, sugar, salt, pepper. Add mixture
to cabbage, stir/shake & refrigerate. Serve on fish tacos or add to your meal as a side!
Light Spinach Dip: 1 block (8 oz) light/reduced fat cream cheese, 1 cup PLAIN unflavored
greek yogurt, 10 ounces baby spinach (fresh), 1 tsp minced garlic, 1/2 tsp salt, 1/4 tsp
pepper, 1/2 cup Parmesan, 1/2 cup light mozzarella. Saute spinach in skillet until wilted
down. Once cool, wring out excess water (I use paper towels) then chop it up. Mix all
other ingredients in a bowl and add spinach. Add to a baking dish (top with more
shredded cheese if preferred) and bake on 375F for 20 min.
Lighter Loaded mashed potatoes: peel, dice and boil red potatoes until fork tender. Drain
water, and mash potatoes using a mixer or by hand if you don't mind lumps. After
mashing, add a splash of skim milk, heaping tablespoon of PLAIN unflavored greek
yogurt (or more depending on how many potatoes), season well with salt, pepper, and
garlic powder--mix again. Stir in cheese and bacon bits if preferred.
Sides
Fried rice (see dinner recipe)
Cauliflower rice (steamer bags in frozen food aisle)
Pasta salad: from a box (I like Suddenly Salad) to that, add splash of italian dressing or a
heaping spoon of pesto sauce, pepperoncini peppers, diced tomatoes, thinly sliced red
onion, parmesan cheese, salt, pepper.
Side salads (secret: I like to buy a container of the Ginger dressing from the restaurant (I
buy mine from Jasmine) and use it on salads/lettuce wraps/stir fry basically
everything...no I don’t know the nutrition facts and I really don’t care LOL)
Deviled eggs: after boiling (10-12 minutes), peeling, and cutting boiled eggs, mix the yolk
with plain greek yogurt instead of using mayo...or use light mayo, add relish, salt, sugar,
pepper (whatever you use to fix up deviled eggs...everyone has a different preference for
these!) then put the yolk mixture back into the whites. Refrigerate then serve.
Light Mac & cheese: cooked macaroni noodles, mixed with melted butter, laughing cow
cheese wedges, shredded cheddar cheese, milk, salt, pepper, garlic, parmesan cheese
(cook on stove top until everything is mixed + melted)
Easy Mac & Cheese SAUCE (not "light"): in a skillet on medium heat, melt 3 TBS butter,
once melted stir in 3 TBS flour, stir until this reaches a light tan color. Add 1 cup of milk
and stir until thickened, and then add ANOTHER cup of milk (or chicken broth!). Stir
continuously until thick (it will take a while, turn your heat up a little). Then add 2 cups of
shredded cheese of choice, I also add 1/4 cup parmesan cheese. Mix into cooked macaroni
noodles (or noodle of choice). Season WELL with salt, pepper, garlic, cajun (optional), etc.
Jalapeno Poppers: 4 whole Jalapeno Peppers (cut in half and scrape out the seeds), 1/2
block cream cheese, 1/2 cup shredded cheddar, chopped up crispy bacon or bacon bits
(amount is up to you), splash of hot sauce, salt, pepper, garlic powder. Stir together filling
and place in peppers. Top with more cheese/bacon if preferred, bake on 400F for 15-20
minutes.
Bacon wrapped Green Bean Bundles (I bet your Southern granny/momma has a recipe
for this, but I wrap a little bundle-like 4-5 green beans (I use canned for these) up in half a
slice of bacon (secure with a toothpick). Sprinkle brown sugar, little splash of soy sauce,
salt, pepper, a little garlic powder over all the bundles. Bake in a glass baking dish covered
with foil for 20-30 minutes on 375F, Take foil off and continue baking until bacon is
cooked/crispy (or you can broil until bacon is crisp).
Snacks
Cheese cubes/string cheese

Turkey pepperonis/or turkey meat sticks
Teriyaki jerky
Balanced Breaks (a mix of fruit/nuts/cheese find at Walmart)
Any kind of fresh fruit (yes, fruit is fine in moderation)
Apples, celery, or bananas with peanut butter
1/2 peanut butter + banana sandwich on whole wheat bread
Greek yogurt with granola and/or fruit (think Parfait)
Strawberries or peaches with light cool whip/granola on top
Pretzel thins & salsa (weird but good)
Hard boiled eggs (I like to add a little hot sauce to mine)
light “deviled eggs” (see Sides section)
Homemade fruit salad or “fruit salsa”, you can eat this on graham
crackers :)
Veggie straw chips (walmart)
Greek yogurt covered raisins (walmart)
Frozen yogurt drops (literally drop small circles of yogurt on
parchment paper & freeze them)
1 slice of low carb bread or rice cake with peanut butter (or nutella
+ add a few chocolate chips on top if you really want to break all
the rules)
Protein shake-I prefer to “eat” my calories rather than drink them,
but these are great if you are in a hurry or haven’t gone grocery
shopping in awhile :) the Fairlife Protein Shakes are my favorite
Smoothie/Green smoothie: see breakfast recipe
Healthy Chocolate Chip Cookies (see Sweets recipe)
Air Fried Pita/Tortilla Chips: Cut thin pita bread or low carb wrap
into wedges, spray with cooking spray or lightly toss in olive oil (I
also salt mine) put in air fryer on 400-425F for 5-10 minutes
depending on how your air fryer cooks (can also cook in oven, but
you will have to flip the chips halfway through baking!)
Snacks
Protein ball bites (see "sweets" section for recipe)

3-2-1 Mug Cake (see "sweets" section for recipe)
Sliced apple with cinnamon/honey....put it in the microwave for a couple
minutes and you have baked apples...serve with cool whip and/or granola on
top (or follow my 2 minute apple pie recipe!!)
Baked tortilla chips with salsa (see grocery guide for my favorite!)
Trail mix (of choice)
Carrots with hummus or greek yogurt ranch
Light Ranch Dip: plain (unflavored) Greek yogurt mixed with ranch seasoning
packet. You can add a little bit of milk to thin if needed.
I’ve also heard there is brownie batter hummus but I’ve not personally tried it
Colorful baby bell peppers with hummus or ranch
Dark chocolate chips + nuts/dried fruit
Peanut butter banana bites: nut butter in between 2 banana slices, dip (or
drizzle) in dark chocolate + freeze then enjoy!
Raisins, dates
Popcorn
Frozen Yogurt (you can make this into popsicles)
Light cool whip (if you freeze it & eat it frozen it tastes like ice-cream!)
Guacamole: 2 avocados, 1/4 cup finely diced onion, 1 diced roma tomato, small
bunch of cut cilantro (if you like this), 1/2 diced Jalapeno (if you like spicy),
juice of one lime, cumin, garlic powder, salt, chili powder. Mash avocado + mix
in other veggies. I don't measure spices, I usually shake some and then taste as
I go until it has lots of flavor.
Ham + Cheese roll-ups: literally just deli ham with sliced cheese rolled up +
heated in microwave (or eaten cold)
Low-carb mini "pizzas" : on a plate, lay out a thin layer of turkey pepperonis,
sprinkle with shredded cheese + microwave until melted, you can also do the
same on top of zucchini slices + bake in the oven (dip in pizza sauce)
Rice cake with topping of choice (I like peanut butter + chocolate chips//you
could also do a laughing cow wedge + everything but the bagel seasoning)
Sweets
Sweets
No-bake Protein ball bites (my favorite!):

1 scoop of vanilla protein powder
¼ cup honey
⅓ cup peanut butter (or substitute PB2 peanut butter for less calories/fat)
3 TBSP oats
chocolate chips (I also add shredded coconut and chopped almonds/pecans)
Mix the ingredients together in bowl. Form into balls and refrigerate until hardened.
Play around with this to make new flavors! Use chocolate protein powder to make
them chocolate flavored.
Cake Batter Protein ball bites:

1 scoop of vanilla protein powder
¼ cup honey
⅓ cup peanut butter (or substitute PB2 peanut butter for less calories/fat)
3 TBSP oats
White chocolate chips (I also add shredded coconut and chopped almonds/pecans)
Rainbow sprinkles
Cake batter extract (I use McCormack brand)
Mix the ingredients together in bowl. Form into balls and refrigerate until hardened.
Protein cheesecake (another favorite!):

1(8oz) package fat free cream cheese
1 scoop of protein powder
2 individual size containers 0% greek yogurt
Splash of vanilla
2 eggs
Stevia/sugar/or sugar substitute to taste
Optional graham cracker pie crust (or, if you’re a horrible person like me you can
use an oreo crust)
You have the option to make this with or without a crust. Mix ingredients and stir in
desired mix-ins (I like crushed golden oreos, white chocolate chips, rainbow
sprinkles) bake at 250 for 30 minutes, THEN continuing baking at 300 degrees for
45 minutes. Once cooled, top with fat-free cool whip, sugar free chocolate sauce,
melted dark chocolate chips, etc. Not the “healthiest” recipe but it tastes great and
has a fraction of the calories/carbs that real cheesecake has! )
Key Lime Pie Cheesecake
-see cheesecake recipe above and make the following changes:

-graham cracker crust (optional)
-use lime or lemon flavored greek yogurt instead of plain
-add the zest of 1 lime + a generous squeeze of the juice
-1/4 cup of sugar (or sugar substitute of choice)
-stir in white chocolate chips and/or crushed golden Oreos (optional)
-FOLLOW DIRECTIONS in recipe above! After baking + cooled top with fat free cool
whip, more lime zest + crushed graham crackers on top! (better if you let it sit in the
fridge for several hours before eating!)
Sweets
6 Ingredient Healthy Chocolate Chip Cookies

-1 1/2 bananas (mashed)
-1/2 cup peanut butter (or any nut butter)
-3/4 cup oats (I use quick oats)
-1 scoop vanilla protein powder
-3 TBS honey
-chocolate chips (the more the merrier)
So healthy you could eat for breakfast! Mash your bananas, add peanut
butter and honey, stir. Then add in oats, protein powder, and chocolate
chips. Place in spoonfuls on a baking sheet and bake for 16-17 minutes at
350°. After cooling, store in an airtight container.
Healthy Chocolate Chip Cookies (no protein powder/more "fudgy")

-1 1/2 bananas (mashed)
-1/2 cup peanut butter (or any nut butter)
-1 cup oats
-3 TBS honey
-chocolate chips (the more the merrier)
Mash your bananas, add peanut butter and honey, stir. Then add in oats
and chocolate chips. Place in spoonfuls on a baking sheet and bake for
16-17 minutes at 350°. After cooling, store in an airtight container.
southwestern
cheesy potato bowl
ingredients:
*recipe is for 4 portions if following
suggested servings, modify amounts to
fit your needs/amount of bowls desired*
4 cups hashbrowns (I like the frozen diced

ones with onions/peppers, from walmart)
1 can black beans (drained/rinsed)
1 lb lean beef
1 taco seasoning packet
1 small can green enchilada sauce (or red)
Salsa Con Queso dip (nacho cheese dip)

directions:
OR White Queso 1. Air fry (or bake) frozen hashbrowns until crisp, 400F for
15-20 min, shaking intermittently
Shredded Cheese of choice
2. Prepare taco meat. I cook my beef in a skillet until
brown, then add taco seasoning packet, a splash of water
Optional toppings: green chiles, pico,
and also stir in some pico for extra veggies/flavor.
shredded lettuce, guac, etc.
3. Mix together plain greek yogurt and 1/4 cup of the
green enchilada sauce for drizzle (can mix in some green
chiles here too if you prefer)
4. Assemble bowls/tupperware in this order:

Yield/servings: 4 -1 cup hashbrowns
-2 TBS black beans (or more, to taste)
-taco meat (a fourth of your meat or approx 4 oz)
macros (approx) -greek yogurt/salsa layer (approx 1 TBS or more)
per 1 bowl: -2 TBS queso
Calories: -1 TBS shredded cheese of choice
Here I've included an
Fat: example of just one of the
*if eating right away, microwave to melt cheese, if saving
Protein: recipes from my brand NEW
for later, store in air tight containers and heat thoroughly
Carbs: cookbook, Balanced Bites. before eating*
Available now at
makaylathomas.com (suggested amounts provided as an example but of
course modify to fit your preference/needs)
CHECK OUT MY COOKBOOKS!
BALANCED
(new)!
BITES
FREE RESOURCES!
BIGGEST + most versatile of all my cookbooks (my personal fav!)
FULL printable meal planner journal
146 pg. digital PDF you can pull up like an app OR print out if you prefer
Mindful eating guide
125+ *ALL NEW* macro-friendly recipes (meals are well balanced, and
Fast food cheat sheet
easy to fit within any calorie range)
Healthy Swaps
Breakfast, lunch, dinner, meal preps, snacks, sides, sauces, and sweets
Macro cheat sheet
(the most variety of all my cookbooks)
Grocery guide
Macros listed (calories, carbs, fat, protein) for each recipe 1 sample week of planned meals with correlating grocery list
HOLY HEAT
GRAIL & EAT
107 pg. digital PDF you can pull up like an app OR print out if you
127 pg. digital PDF you can pull up like an app OR print out if you
prefer
prefer
Macro-friendly (meals are well balanced, and easy to fit within any
Macro-friendly recipes calorie range)
Macros listed (calories, carbs, fat, protein) for each recipe Macros listed (calories, carbs, fat, protein) for each recipe
Breakfast, lunch, dinner, meal preps, snacks, sides, sweets Quick + easy recipes, bowls, pinwheels, meal preps, quick
Fast food cheat sheet lunches/dinners (fewer breakfast recipes than my other cookbooks)
Macro cheat sheet Macro cheat sheet + Grocery guide
Grocery guide How to find YOUR calorie deficit
FULL printable meal planning journal Mindful eating guide (tips for learning how to eat WITHOUT tracking
1 sample week of planned meals with correlating grocery list calories/macros)
CLOSE second favorite of mine! Printable meal planning sheets
My favorite for meal prep + quick lunches!
SOUL
-FUEL FIT-ISH
Digital PDF you can pull up like an app OR print out if you prefer Digital PDF you can pull up like an app OR print out if you prefer
Macro-friendly (meals are well balanced, and easy to fit within Macro-friendly (meals are well balanced, and easy to fit within
any calorie range) any calorie range)
Macros NOT listed (but still macro-friendly!) Majority are family-style/sized meals
Video tutorial linked for each recipe Macros listed (calories, carbs, fat, protein) for each recipe
Breakfast, lunch, dinner, snacks, sides, sweets (combination of Breakfast, lunch, dinner, snacks, sides, sweets (more family-style
family style meals + meal prep) meals, less single serve)
Grocery guide Grocery guide
6 weeks of planned meals + correlating grocery lists 6 weeks of planned meals + correlating grocery lists
Printable meal planning sheets Printable meal planning sheets
WHAT'S
INCLUDED?
need MORE? plan vs app comparison:
PLAN VS APP
40 total follow along videos AND great for those who ONLY want
written resources follow along videos!
PDF + videos are yours to keep FOREVER Access to content for duration
of subscription
12 week clickable schedule
user friendly platform
Written workouts included
click!
On screen timers,
On screen timers, modifications, modifications, built in rests
built in rests Free challenges for duration
of subscription
Free challenges until next plan comes out
(typically 6-9 months between plans)
Access to future content + other
trainer's content for duration of
Fitness tracker printable subscription
Measurement tracker
Instant messaging portal
Meal guide (meal ideas/recipes) Progress picture portal
Grocery guide
Monthly ($15) OR
Mindful eating guide (50+ pages) Annual Subscription ($99)
One time cost $95 + yours

to keep forever
CLICK HERE TO DOWNLOAD PRIVATE APP!
free 7 day trial available!

GYM Glow Up Fitness Plan

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BOX, BENCH, ANY Any size works-

I use Total War by Redcon Redcon1.com

20lb or Walmart, Amazon, Ebay,

Medium resistance, I purchased the SPRI brand

I personally only use protein

click here to shop all my amazon favorites!

jumping jack modified jumping jack

WHEN IN DOUBT, WALK IT OUT!

Biceps + Triceps: “it’s glow time”

Lower body #1: “get up and glow”

CLICK FOR MY PLAYLIST!

GLUTES #1 STRETCH GLUTES #2 CORE #1 GLUTES #3

TREADMILL ANYWHERE INCLINE WALK 20 TREADMILL FREE CHOICE

TREADMILL ANYWHERE TREADMILL FREE CHOICE INCLINE WALK 20

GLUTES #2 CORE #2 GLUTES #3 STRETCH GLUTES #4

TREADMILL INCLINE WALK 20 TREADMILL ANYWHERE TREADMILL

The following schedule implements a variety of workouts that prioritize

WARM-UP LOWER BODY #2 BODY #1 WARM-UP

TREADMILL TREADMILL INCLINE WALK 20 TREADMILL FREE CHOICE

WARM-UP BACK + BICEPS WARM-UP FULL BODY #3

TREADMILL ANYWHERE TREADMILL TREADMILL FREE CHOICE

WARM-UP TRICEPS LOWER BODY #1 BODY #2 WARM-UP

TREADMILL TREADMILL INCLINE WALK 20 ANYWHERE TREADMILL

The following schedule implements a variety of workouts that prioritize

TREADMILL ANYWHERE TREADMILL INCLINE WALK 20 FREE CHOICE

TREADMILL TREADMILL INCLINE WALK 20 ANYWHERE FREE CHOICE

TREADMILL TREADMILL INCLINE WALK 20 TREADMILL TREADMILL

The following schedule implements a variety of workouts that prioritize

If you do not have access to a

eed" ALONG VIDEO!

If you do not have access to a

If you do not have access to a

If you do not have access to a

ious" ALONG VIDEO!

If you do not have access to a

“LETS GLOW, GIRLS”

click here for follow along video (highly recommended!)

15 jump squats + 15 plank jacks

minute, rest until your next set starts!

Side to Side Shuffle Tap 45 seconds

Side to Side Shuffle Tap 25 seconds

15 jump squats + 15 plank jacks

15 jump squats + 15 plank jacks

“JUST GLOW FOR IT”

click here for follow along video (highly recommended!)

Crab Walks 45 seconds

Mountain Climber 45 seconds

Double Pulse Jump Squat 45 seconds

Complete all exercises, then

click here for follow along video (highly recommended!)

15 star jumps + 15 mountain climbers

Bird Dogs 45 seconds

15 star jumps + 15 mountain climbers

Plank leg raises 45 seconds

15 star jumps + 15 mountain climbers

click here for follow along video (highly recommended!)

Jumping Jacks 45 seconds

Knees to Jump Squat 25 seconds

Complete all exercises, then

side to side shuffle tap 45 seconds

star jumps 45 seconds

10 plank jacks + 10 push ups