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FC: Drop It | By: Danielle and Khadijah

1: Are you tiered of being overweight but want an easy and fast way to get in shape. Drop it is like no other diet book you have seen, it is short and sweet and to the point. The next pages include but are not limited to, a good well rounded diet for your day. And some helpful workout ideas that will get you shape in no time. Go to www.dropitnow.com for videos on how to do the exercises and more!! | Grab a Friend and do it together!

2: Day 1: | Breakfast Dinner Grapes - 35 calories Wheat Bread 21 calories Nonfat Milk- 86 calories Herbal Tea 2 calories 2 Egg Whites- 34 calories Ground Turkey 120 calories Wheat Toast- 92 calories Tomato 17 calories Onions 21 calories Lunch Apples 63 calories Nonfat Milk-86 calories Cottage Cheese 120 calories Sour Cream-41 calories Light Mayo 35 calories Applesauce- 79 calories Baked Potato-80 calories Snack Broccoli- 17 calories Celery 20 calories Pinto Beans- 141 calories Peanut Butter 142 calories Herbal Tea 2 calories | Breakfast Calories: 247 | Lunch Calories: 414 | Dinner Calories: 399 | Snack Calories: 164 | Caloric Intake: 1,224 | Nutrition Plan

3: Exercise Walking | Sets 1.5 miles | Reps | Weight 0 | Calories 218 | Minutes 45 | Fitness Plan | Caloric Expenditure: 218 Minutes Total: 45

4: Breakfast Dinner Sausage Links 180 cal. Asparagus- 18 cal. Blueberries 61 cal. Cottage Cheese- 120 cal. Wheat Bran Muffin 106 cal. Butter- 36 cal. Milk 122 cal. Chicken Breast W/O Skin- 130 cal. Lunch Snack Wheat Bread 91 cal. Sweet Corn- 27 cal. Strawberries 23 cal. Black Beans- 136 cal. Oven Roasted Turkey 40 cal. Yellow Mustard 3 cal. Pasta 190 cal. Swiss Cheese 53 cal. | Caloric Intake: 1,336 | Breakfast Calories: 469 | Dinner Calories: 304 | Lunch Calories: 400 | Snack Calories: 163 | Day 2:

5: Exercise Clamshell Crunch with Ball Bridges on Ball Pushups on the Ball Treadmill | Sets 2 2 2 X | Reps 15 15 15 X | Weight 5 5 5 0 | Calories 21 21 21 375 | Minutes 5 5 5 30 | Caloric Expenditure: 438 Minutes Total: 45

6: Breakfast Dinner Tea- 2 cal. Spaghetti- 104 cal. Cherrios Cereal- 100 cal. Marinara Sauce- 71 cal. Blueberries- 61 cal. Eggs- 123 cal. Nonfat Milk- 86 cal. Peaches- 68 cal. Lunch Snack Strawberries- 65 cal. Spinach-14 cal. Wild Rice- 99 cal. Hard Boiled Egg- 105 cal. Canola Oil- 40 cal. Lemon Juice- 8 cal. | Breakfast Calories: 249 | Lunch Calories: 204 | Dinner Calories: 366 | Snack Calories: 127 | Caloric Intake: 946 | Day 3:

7: Exercise Airplane Pose Dolphin Pose Modified Plank Modified Side Plank Superman Intervals of jog/walk | Sets 2 2 2 2 2 X | Reps 10 10 1 1 10 X | Weight 0 0 0 0 0 X | Calories 18 21 21 21 21 248 | Minutes 5 5 5 5 5 20 | Caloric Expenditure: 350 Minutes Total: 45

8: Breakfast Dinner Strawberry Yogurt- 110 cal. Beans- 153 cal. Cream of Wheat- 99 cal. Tangerines- 62 cal. Orange Juice- 110 cal. Broccoli- 17 cal. Baked Potato- 80 cal. Lunch Parmesan Cheese- 23 cal. Nonfat Milk- 86 cal. Low Sodium Broth- 15 cal. Grilled Pork- 171 cal. Strawberries- 65 cal. Snack Lettuce- 16 cal. Lettuce- 16 cal. Wild Rice- 99 cal. Turkey Breast Meat- 118 cal. Canola Oil- 40 cal. Lemon Juice- 8 cal. Vinegar- 8 cal. | Breakfast Calories: 319 | Dinner Calories: 350 | Lunch Calories: 485 | Snack Calories: 142 | Caloric Intake: 1,296 | Day 4:

9: Exercise Abdominal Crunch Machine Seated Back Extension Machine Wall squats with ball Pushups with ball Slow Swimming on ball Back Extension with ball Hamstring Flexion with Ball Brudges on Ball Clamshell Crunch with Ball Cardio Dancing | Sets 2 2 2 2 2 2 2 2 2 X | Reps 15 15 15 15 15 15 15 15 15 X | Weight 0 0 0 0 0 0 0 0 0 0 | Calories 21 21 20 19 21 21 21 20 21 252 | Minutes 5 4 6 5 5 4 5 5 5 20 | Caloric Expenditure: 437 Minutes Total: 64

11: Tip: Its okay to weigh yourself, but weighing yourself to much could ruin your healthy eating.

12: Breakfast Dinner Apple Juice- 58 cal. Eggs- 123 cal. Cream of Wheat- 99 cal. Tilapia Parmesan- 177 cal. Butter- 36 cal. Peaches- 68 cal. Pancakes- 129 cal. Broccoli- 17 cal. Spaghetti- 104 cal. Marinara Sauce- 71 cal. Lunch Yogurt- 90 cal. Snack Walnuts- 139 cal. Beans- 156 cal. Lettuce- 16 cal. Salsa- 9 cal. Crackers- 94 cal. Sweet Potato- 27 cal. Olive Oil- 40 cal. Vinegar- 8 cal. | Caloric Intake: 1,461 | Breakfast Calories: 322 | Dinner Calories: 560 | Lunch Calories: 387 | Snack Calories: 192 | Day 5:

13: Exercise Wall squats with Ball Dumbbbell Lateral Raises Dumbbell Reverse Flys Seated on Ball Crunches with Ball Pushups on the Ball Hamstring Flexion with Ball Swimming on Ball | Sets 1 1 1 1 1 1 1 | Reps 15 15 15 15 15 15 15 | Weight 0 0 0 0 0 0 0 | Calories 21 18 21 21 18 19 21 | Minutes 5 5 5 5 5 5 5 | Caloric Expenditure: 139 Minutes Total: 35

14: Breakfast Dinner Tea- 2 cal. Onions- 21 cal. Wheat Bran Muffin- 106 cal. Sweet Peppers- 22 cal. Peaches- 68 cal. Black Beans- 136 cal. Brown Rice- 108 cal. Lunch Banana- 63 cal. Sour Cream- 41 cal. Salsa- 9 Nonfat Milk- 86 cal. Sour cream- 41 cal. Broccoli- 17 cal. Applesauce- 79 cal. Snack Pinto Beans- 141 cal. Turkey Breast Meat- 118 cal. Baked Potato- 80 cal. Asparagus- 18 cal. | Lunch Calories: 444 | Breakfast Calories: 176 | Dinner Calories: 400 | Snack Calories: 136 | Caloric Intake: 1,156 | Day 6:

15: Exercise Two-Leg Standing Balance on Board Single Leg Standing Balance on Board One Leg Standing Balance with Isometric Knee Lift Single Leg Standing Balance with Leg Abduction Single Leg Standing Balance with Isometric Leg Lift Modified Seated Balance on Board Seated Balance on Board Seated Lean Backs on Balance Board Abdominal Crunches on Balance Board Straight-Arm Plank on Balance Board Back extension | Sets 2 2 2 2 2 2 2 2 2 X 1 1 1 1 1 1 1 | Reps 1 1 1 1 1 1 1 15 15 1 15 | Sets 3 3 3 3 3 3 3 3 3 3 3 | Calories 21 20 19 21 21 21 19 20 21 21 21 | Minutes 5 4 5 5 5 5 6 5 5 5 5 | No Weight Exercise | Caloric Expenditure: 225 Minutes Total: 55

16: Breakfast Dinner Cheese- 74 cal. Cottage Cheese- 120 cal. Tangerines- 62 cal. Pineapples- 62 cal. Tea- 3 cal. Atlantic Salmon- 129 cal. Egg Whites- 34 cal. Brown Rice- 108 cal. Waffles- 82 cal. Butter- 36 cal. Lunch Snack Peanut butter- 142 cal. Yogurt- 141 cal. Apples- 63 cal. Carrots- 17 cal. Cucumber- 14 cal. Toast- 92 cal. | Breakfast Calories: 255 | Dinner Calories: 455 | Lunch Calories: 311 | Snack Calories: 158 | Caloric Intake: 1,179 | Day 7:

17: Minutes 5 5 6 5 5 | Calories 21 22 24 21 21 | Weight 0 0 0 0 0 | Reps 15 15 15 15 15 | Sets 2 2 2 2 2 | Exercise Skater Squats Lateral Lunges Close-Arm Wall Pushups Superman Intervals of run/walk | Caloric Expenditure: 109 Minutes Total: 26

18: Total Calories burned for the week: 1,916 Total minutes exercised for the week: 310 | Results: | Watch these ladies story's and share yours to on our website!

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  • By: danielle b.
  • Joined: about 4 years ago
  • Published Mixbooks: 1
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  • Title: Blank Canvas
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  • Started: about 4 years ago
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