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Home Fat Loss Workouts, Meal Plans, and Nutrition Supplements

by Susan · 1 comment

Me Champlain Mtn 3I am constantly being asked about what kind of workouts I do, what I eat, and what supplements, if any, I take. I thought I would take a little time now to address these questions.

Here is a general snapshot of my day.

Shortly after I wake, I drink 1 glass of water with a greens supplement that contains spirulina.


Smoothie: 1 banana, fresh raspberries, frozen blueberries, a dollop of nonfat, plain greek yogurt, and unsweetened hemp milk

2 eggs

Then I am usually in front of my computer for the entire morning, researching, creating content and workouts, and keeping in touch with clients.

Then at about noon I get a 30-45 min workout in:

Workout: body weight and stability ball circuit I do from home.

Running in place 30 sec

BW squats 15

SB push ups 12

Jumping Jacks 30 sec

SB leg curls 12    =============================>

SB rollouts 12

Running in place 30 sec

SB hip extension 12

SB plank 30-45 sec

I go through the circuit with no rest in between each exercise. At the end of the circuit, I rest 1 minute and repeat for a total of 3-4 times through.

After some stretching, it is time to have lunch.


I have another glass of water and take supplements containing Omega 3 essential fatty acids from krill oil. image9

Krill oil is known for decreasing LDL cholesterol and triglycerides, increasing HDL cholesterol, reduces symptoms of PMS, reduces inflammation associated with arthritis, and protects cells of the body from damage from free radicals.

I don’t like to spend a whole lot of time messing around with lunch so whatever I eat is usually pretty quick to prepare.

Cashew butter sandwich on ezekiel bread or 100% whole grain bread with either banana or fresh berries. LOVE fresh raspberries on my cashew butter sandwiches! I also like to have a cup of vegetable juice, I really like the Bolthouse Farms brand.


I always try to get in a snack between lunch and dinner but you won’t catch me eating chips or some other processed or fatty convenience food. Since I am usually on the go in the afternoon, snack is usually a YouBar.

YouBars are so cool. They are a company who makes natural and organic food bars, designed by you, and then ships them right to your door. No artificial ingredients or fillers, just whole, natural food.

YouBars will even let you name your creation and they will print it on the outside of the wrapper!

I love designing my own bars and my favorite, the PhysioLogix bar, tastes so good.

Here are the ingredients in my PhysioLogix bar: organic dates, cashew butter, organic agave nectar, organic, figs, pecans, whey protein, organic cocao nibs, greens infusion.

To make your own natural food bar with zero artificial ingredients or fillers visit YouBars. If you decide to order, use my promo code “SCF” to receive a 5% discount!


For dinner, I try to load up on vegetables. A stir fry is a great way to get a good mix of veggies in so I do them a lot.

Shrimp and scallop stir fry: Shrimp, bay scallops, snow peas, carrots, celery, mushrooms, spinach, broccoli, lite garlic sauce (low in sodium as compared to soy sauce). Scott puts his over brown rice but I only add the rice if I’m really hungry or if I didn’t get enough complex carbs earlier in the day.

I also take the greens supplement with spirulina again after dinner.


Not unlike most people, I do have a sweet tooth. I don’t really keep anything good in the house because my self control is tested knowing I have anything chocolate in the cabinet, so I just don’t bring too much home. I will buy a small bag of a good chocolate like Ghirardelli and have a square after dinner to satisfy my sweet tooth.

Regarding beverages, I try to drink 2-3 liters of water each day and I have 1 cup of a white and green tea fusion sometime during the morning. I restrict alcohol during the week but may indulge in a drink on the weekends.

In general, I try to eat as well and as healthy as I can but I don’t mind having a reward meal or treat once in a while either. I eat in a way that I can sustain everyday. No crash dieting for me.

I have the same challenges as you – I am human. I am tempted by things with chocolate in it or cheese on it. But if I eat well the majority of the time, treating myself to one of these things just makes it easier to stick to a healthy diet most of the time.

Additionally, about 1-2 times per week I follow Brad Pilon’s Intermittent Fasting Program.

Fasting is full of health benefits but the one I appreciate most and notice immediately is that my sugar cravings disappear.

After fasting I can say no to almost any kind of dessert or temptation put in front of me. My body simply doesn’t need it or even want it because fasting regulates blood sugar and increases insulin sensitivity. Gotta love it!

So there you have it. What I eat, what supplements I take, and what my workouts look like.

In the comments section below, tell me what obstacles you face that prevents you from doing these fat loss workouts and eating a healthy diet.

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Susan Campbell
February 26, 2012 at 8:44 am

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