LeanaDeeb

Meal #1 Breakfast YOGURT BOWL •3/4 c Greek yogurt •strawberries •blueberries •flaxseeds •coconut flakes •honey OVERNIGHT OATS •1/2c oats •1 c almond milk •1 scoop @bloomsupps bloom vanilla whey protein •strawberries •dash of vanilla extract •flaxseeds •honey Meal #2 Lunch BOWL •black mixed rice •kale •carrots •cabbage •crushed almonds •goat or feta cheese •dressing of choice CHICKEN SEASONING •1-2lb chicken breast •chili powder •1/2 lime •4-5 garlic cloves chopped •garlic powder •paprika powder •fresh thyme Meal #3 Dinner BEAN SPROUTS * sauté 4 cloves garlic cloves, 4 green onions, add in a bag of bean sprouts, after the bean sprouts have been cooking for 2 min add in soy sauce, hoisin sauce & salt and pepper to taste BROCCOLI * Grill with soy sauce or salt and pepper SHRIMP & SALMON SEASONING * 2 salmon filets and 1lb of shrimp * Season with garlic powder, salt and pepper * Once the fish and shrimp are cooked add in a honey chili sauce which has (2tbsp honey, 2tbsp sriracha, 1tsp olive oil, 1 tsp fish oil, and red pepper flakes to taste, I add in a lot so it’s spicy) this will create a thick glaze on the fish and shrimp Snack packs • @bloomsupps bloom protein bars • @bloomsupps bloom green travel packs •3 dates + mixed nuts Hope you enjoy ❤️

BREAKFAST: Take 2-3 slices of your favorite summer sausage - I used mortadella beef & grilled it on the pan then take 1-2 slices of Sourdough bread, cut a hole in the middle, add some butter to a pan to brown the bread, then add the egg in the center of the bread. Stir the egg. Add feta cheese & pepper. For the watermelon I added lime, tajin, chamoy Drinking my favorite greens @bloomsupps in the flavor coconut LUNCH: Chicken salad recipe: •Boil 1lb chicken breast / shred chicken once cooked •2 hard boiled eggs shred into little pieces •1/4 to 1/2 cup of mayo depending on how much chicken you use •4-5 celery sticks •3 small Pickles diced •salt and pepper to taste •1 tbsp curry (optional) ^^ mix well and set aside in fridge Top with cilantro and olive oil & pair with your favorite bread or lettuce ! DINNER: •Steak grilled to your liking For the potatoes - baby potatoes cut in halves, olive oil, Rosemary, salt , pepper Pre heat oven to 450 and let cook for 30-40 min For the chimichurri - •olive oil •red pepper flakes •Lemon juice •dash of apple cider vinegar •handful of parsley •4 garlic cloves minced •salt •pepper

Such a good smoothie with lots of probiotics, hope you enjoy!! Ingredients : •6 oz almond milk •3 oz Kefir •handful of strawberries •half a banana •greens in berry flavor @bloomsupps •1 tbsp ground flax seeds •1 tbsp apple cider vinegar •squirt of honey •handful of spinach

TREADMILL ~ Step 1 : Warmup with 1- 2 min walk Step 2: After you walk you’re going to repeat a sprint + light jog for the rest of the treadmill section Sprint for 1 min Light jog for 1 min (don’t walk even if it’s on a low speed) (Repeat until you hit 1 mile) Increase speed by (0.5 - 1.0) after every sprint CIRCUIT ~ 3 to 4 rounds (15,12,10,failure) for all sets 1. Push up 2. Step up w knee drive (repeat reps for both sides) 3. DB rdl into squat 4. Renegade row 5. DB half get up (repeat reps for both sides)

Truly enjoyed spending time alone, if you’re struggling with the fear of social anxiety or going out by yourself this is your sign to build the strength to do so 🫶🏼

EASY POTATO HASH RECIPE 🤍 Ingredients: •2 potatoes peeled & cubed •1/4 onion cubed •1 tomato (take out seeds) & chop •4 green onions chopped •seasoning (red pepper, paprika, hoisin sauce, salt, pepper, fresh rosemary) •dash of heavy cream •handful of kale or spinach •summer sausage grilled •3 eggs •sourdough bread Drinking my favorite greens @bloomsupps 💚 Hope you enjoy 🫶🏼

Some staples in my morning routine that I can’t live without 🫶🏼 -prayer -reading -journaling -breakfast - & coffee of course

SUPERSET 1.a Barbell hip thrust 4x10,10,10,10 1.b barbell KAS glute bridge 4x10,10,10,failure ———- 2. Barbell RDL 5x15,12,10,8,fail SUPERSET 4x15,12,10,fail 3.a high stance leg press 4x15 all rounds 3.b DB split squat pulses GLUTE FINISHER 3 rounds (Back to back) 20 banded step backs 20 banded side steps Hope you enjoy 🫶🏼

1. Barbell bent over row 5x15,12,10,8,failure SUPERSET 2.a DB push press 4x15,12,10,fail 2.b stability ball tucks 4x15,12,10,fail SUPERSET 3.a bicep curl into burpee 4x15,12,10,fail 3.b Glute bridge chest press 4x15,12,10,fail Core Finisher 1-3 rounds 4.a weighted plank Hold til failure for each round 4.b KB pass through 15 reps for all rounds

You only fail if you stop. Wearing @gymsharkwomen

LETS WORK 🔥 Save for your next full body sesh 🤝 Workout details 4 sets x 12,10,8,failure (for all exercises) 1. KB bent over row 2. KB SL rdl into knee drive (repeat reps on each side) 3.KB push up 4.KB shoulder press (repeat reps on each side) 5. KB half get up (repeat reps on each side) 6. KB dual Bulgarian split squat (repeat reps on each side) Hope you enjoy 🫶🏼

Listen to your body while you’re on your cycle 🫶🏼 Workout details… (5-10 min warmup on stair master) (Levels 5-8) -upper body dynamic warmup •dead hang •banded dynamic stretches CIRCUIT: 4 x 15,12,10,fail 1. Bent over barbell row 2.hammer curl into press 3. Push up into press (if you can’t do this exercise exchange for a push up or side plank into press) 4. Stability ball plank (30 seconds for all rounds) 5. Lying chest press 6. Bent over tricep ext