Have you ever wondered how those fitness models (male & female) eat, train....and do everyday things......
Here is a quick peak to see what it really takes to look THAT good:
Sample Days of eating or various people-
(THINK: EATING CLEAN EVERY 3 HOURS-
Eat at: 6am, 9am, 12pm, 3pm, 6pm, 9pm
Meet Jamie Eason:
INFO on Jamie- Her suggestions and articles
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| Fitness Model & Breast Cancer Survivor Jame Eason What is your diet on a typical day? Depending on what time of day I wake up, I typically eat 5 – 6 times a day. Here is one example: |
6 AM: 5 egg whites and veggies with 1/3 cup of oatmeal or 1/2 cup fat free cottage cheese with cinnamon and Splenda
9 AM: 3 hard boiled eggs, yolks replaced with canned tuna or chicken (mixed with mustard, celery and seasoning) and 11 natural almonds or a 1/2 cup pumpkin seeds (in shells)
12 PM: Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies
3 PM: 5 oz grilled chicken, a 4 oz sweet potato and 1 cup steamed green beans
6 PM: Typically after a workout, I pack a small apple and 2 chicken or turkey meatloaf muffins
9 PM: 5 egg whites and veggies or 1/2 cup fat free cottage cheese mixed with a chocolate flavored Superfood.
What type of training do you typically do?
Right now I am doing a lot of circuit training. I either work a few muscle groups together and incorporate active rests (ex. Chest & shoulders with jump rope, back & arms with mountain climbers, legs with crunches) or I alternate days of upper body and lower body workouts.
Do you prefer weight training over cardio?
For optimal results, I believe in a combination of both. However, weight training, in my opinion, is really the fountain of youth. Adding just 5 pounds of muscle makes you more metabolic (meaning, you burn more calories as rest). With 5 pounds of additional muscle you burn 250 more calories a day. Also, the endorphins that are created from exerting yourself by pushing and pulling weight, can really revitalize you. It not only reduces stress but adding muscle to your physique makes you stronger, more nimble and ultimately makes you look better.
This information was taken from Jamie Eason's website:
JAMIE EASON'S WEBSITE
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FITNESS MODELS & COVER GIRLS
Click the link below to view their:
FITNESS ROUTINES, MEAL PLANS & DOWNLOADABLE MUSIC PLAY LISTS
COVERGIRL- FITNESS ROUTINES
SAMPLE COVER GIRL LINK:
LINDSAY MESSINA- DECEMBER 2010
Lindsay’s Egg White Oatmeal Pancake Recipe
Ready in 5–10 minutes •
Makes 2 servings
- 1 cup steel-cut oats
- ¼ cup chopped nuts (almonds and walnuts)
- 1 tsp cinnamon
- 1 cup egg whites
- 1 scoop vanilla whey protein powder, if desired
- Grind oats and chopped nuts in a food processor.
- Sprinkle in cinnamon, and add protein powder if desired.
- Add egg whites and blend.
- Cook until pancake is firm enough to flip, then flip to cook until golden brown.
“You can eat them hot or cold –
and they are perfect for on-the-go eating! I top them with almond butter or I just eat them plain.”
Love syrup? Try a sugar-free variety.
NUTRIENTS PER SERVING:
Calories: 370, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 240 mg, Total Carbohydrates: 33 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 34 g, Iron: 3 mg
Meal Plan:
Breakfast: A cup of coffee with cinnamon, Egg-White Oatmeal Pancake with raspberries.
Mid-morning snack: Medium-sized apple with 1 tsp almond butter.
Lunch: Veggie and protein green salad: Precooked vegetables, including eggplant, peppers, onions, green beans, asparagus and zucchini; 6 oz grilled chicken; and ½ of an avocado.
Mid-afternoon snack: Either almonds or a whey protein shake with flaxseed oil and water.
Dinner: Chicken or steak with potatoes and dark green veggies. “I love to make different sautéed vegetables. This way it changes the flavor and you never get bored!”
Evening shake (if needed): Blended protein shake with water.
Weekly Workout:
Monday: Full-body plyo.
Tuesday: Boxing and heavy leg day.
Wednesday: Rear-explosion: Rear delts, triceps, lats, lower back, glutes, hamstrings and calves – working each body part to failure.
Thursday: The Front Showstopper: Chest, abs, biceps and quads – working each body part to failure.
Friday: Boxing, heavy shoulders and core.
Saturday: Short sprints and stairs at a track.
Sunday: Off!
In a hurry to get in a workout? Here’s Lindsay’s go-to fat-blaster: Do each of the following exercises, one after the other for 10 reps. Don’t rest between sets, if possible, and complete the sequence five times. Use a weight that challenges you, but you’re comfortable with.
- Weighted dumbbell bent-leg deadlifts
- Dumbbell triceps kickbacks
- Split lunges
- Burpees with push-ups
- Triceps push-ups
