5-Minute Wall Pilates Workouts for Women: Your 4-Week Total Body Challenge for a Catwalk Silhouette. Illustrated Model-Endorsed Exercises to Lose Belly Fat, Sculpt Glutes, and Tone ABS

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5-MINUTE
-WORKOUTS FOR WOMEN-
WALL PILATES
Your 4-Week Total Body Challenge for a
Catwalk Silhouette. Illustrated Model-
Endorsed Exercises to Lose Belly Fat, and
Tone Abs
EVELYN TURNER

© Copyright 2023 by Evelyn Turner - All rights reserved.
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TABLE OF CONTENT
INTRODUCTION
CHAPTER 1 BELLY FAT-THE TRUTH ABOUT FEMALE WEIGHT
GAIN
Nutrition and Weight Loss for Women
Nutrition-Dense Foods to the Rescue
Navigating Challenges and Debunking Myths
CHAPTER 2 THE SCIENCE AND BENEFITS OF WALL PILATES
The Wall as Your Fitness Partner
The Power of Innovation and You
What About Hormonal Weight?
The Blueprint For a Strong, Lean Body
The Power of Short Effective Workouts
CHAPTER 3 ILLUSTRATED WALL PILATES EXERCISES FOR
WEIGHT LOSS
Warm-up Exercises
Arms and Chest Wall Pilates Exercises
Abdominal and Core Wall Pilates Exercises
Leg and Glutes Wall Pilates Exercises
Cool Down Stretches
CHAPTER 4 4-WEEK WALL PILATES CHALLENGE WITH
WEEKLY WORKOUT PLAN—WITH A SPECIAL GIFT
Week-by-week Wall Pilates Workout Plan
Monitoring Your Progress and Celebrating Your Achievements
CHAPTER 5 THE POWER OF NUTRITION IN WEIGHT LOSS AND
LOSING BELLY FAT—EATING FOR YOUR BODY
Making Smart Food Choices for Your Body
Foods That Support Your Hormones
CHAPTER 6 4-WEEK MEAL PLAN WITH RECIPES AND
SHOPPING LIST
Breakfast Recipes

Lunch Recipes
Supper Recipes
Snacks
4-Week Shopping List and Meal Plan
Shopping List
Your Weekly Meal Plan
A Word on Meal Prepping
CONCLUSION

B
INTRODUCTION
usy, professional women the world over often feel overwhelmed by the
demands of their hectic lifestyle. Most of us struggle to find a balance
between work, family, and self-care. And trust me when I say—You're
not alone!
In today's fast-paced world, where everything seems to come with a deadline
or a responsibility that can only be fulfilled by you, it's all too easy to put our
health and wellness on the back burner. But here's the truth—prioritizing
your health and well-being isn't a luxury; it's a necessity. And that's where 5-
Minute Wall Pilates Workouts for Women comes into play.
When I sat down to write this book, my goal was to share the transformative
power of Wall Pilates but as each page began to take form, I realized that
busy women, like you, needed a tailor-made solution to their health and
fitness. Modern pressure on women to be everything from success to kind
and caring and still maintain beauty standards while finding time for their
family, friends, and themselves leads to a myriad demands from their career,
family, and life in general. For so many women find it difficult to fit in their
fitness routines because it becomes yet another item on the list of demands
that require our attention. But fitness doesn’t need to be yet another demand
and you can fit Wall Pilates into your busy schedule seamlessly and still have

it deliver tangible, lasting results. Because let’s face it, life can often feel like
a high-wire act, with countless responsibilities being the balls you’re juggling
—and hoping not to drop.
And I bet the burning question on your mind is, “Why should you make room
for 5-minute Wall Pilates amidst this chaos?”
The answer to this question is… Your well-being matters!
So, how can you benefit from 5-Minute Wall Pilates?
Now that you know that your well-being matters, let’s look at how wall
Pilates can benefit you directly. In the relentless pursuit of professional
success and the nurturing of your loved ones, you’ve probably pushed your
own health to the sidelines. And let’s face it, you can't pour from an empty
cup. If you are ever to be your best at work, at home, and in your
relationships, you need to be your best self physically and mentally. You
need to prioritize your health first and you need to get comfortable with the
idea that taking time out to work on your body isn't selfish; it's an investment
in your future, and a commitment to being the vibrant, energetic woman you
want to be.
5-Minute Wall Pilates Workouts for Women understands the unique
challenges women face and is designed to cater to your specific needs.
Whether it's alleviating stress, improving posture, building strength, or
simply finding a moment of respite in your hectic day. But that’s not all. This
book is designed to offer you a sustainable, lasting solution to your nutrition
and your exercise so that you can begin to embrace a more holistic approach
to your mental and physical well-being.
Here’s what you can expect to learn from this book.
The science and benefits behind wall Pilates and why it is the
perfect fit for busy, professional women just like you.
Time-efficient solutions to your physical health that allow you to
follow a structured workout plan that condenses a full-body
workout into shorter, high-impact sessions. This means you get to
workout every day and see tangible results in your body without
having to slave away for hours in the gym.
Workouts that require minimal equipment—all you need is a wall,
your body, and a willingness to commit—and perhaps a water
bottle or two.

How to reduce your stress using deep breathing techniques and
mindful movement as you burn those calories away using gentle,
controlled movements.
How to increase your energy, burn unwanted calories, and never
have to go hungry to achieve the body you’ve always wanted.
The tools you need to track your progress and celebrate in your
victories as you move toward a happier, healthier you.
Now is the time to reclam your body and begin Your 4-Week Total Body
Challenge for a Catwalk Silhouette. Illustrated Model-Endorsed Exercises to
Lose Belly Fat, and Tone Abs. But, before we embark on this journey
together I’d like to share my own success story with you.
Like you, I was the epitome of a modern, busy professional woman—a career
that was soaring, a family I absolutely adored, and a life that some said was
enviable. Below this polished exterior though, I was grappling with an all-
too-common struggle of trying to balance everything. The demands of my
career and family life sometimes felt like a weight that continued to bear
down on me, and my health and fitness started to take a backseat. Stress
became my constant companion, and my body started showing signs of my
neglect. I often found myself staring at a body in the mirror that just didn’t
feel like my own and the self-loathing I felt when that woman stared back at
me was nothing short of disturbing. I had an image to uphold… People to
please… Standards to meet… And, in a quest to be all things to all people, I
hopped on the train of crash diets, radical calorie restrictions, and those
grueling three-times-a-week HIIT gym sessions that left me breathless,
aching, and with no energy.
But the more I pushed myself, the clearer it became that this approach was
not only unsustainable but was also causing me more harm than good. My
body was sending me distress signals, and the tire of fat around my waist
stubbornly refused to budge.
Then, one day, in the midst of a near-fainting spell that ended in me binge-
eating a double burger and fries out of pure starvation I had my own personal
lightbulb moment. I needed a sustainable, nutritious, effective solution to my
health and well-being. I needed to stop starving myself and start nourishing
my body. What I needed was a diet and exercise routine that I could fit into
my lifestyle that was efficient, effective, and most importantly, manageable
within the constraints of my ridiculously full schedule.

And so, 5-Minute Wall Pilates came to be. It wasn’t long before I realized
that the way I was eating and exercising was a game-changer and a potential
lifeline for women struggling to prioritize their health.
Fast forward to today, and I am no longer a victim of the stress or pitfalls of
unsustainable, unmanageable diets and fitness routines. With 5-minute wall
Pilates and a balanced nutrition plan, I have not only reclamed my body but
also rediscovered the joy of living my life to the fullest.
And now it’s your turn to discover this transformative journey so that you too
can allow wall Pilates to become your trusted companion on the path to a
healthier, happier you. It's time to invest in yourself, to reclam your vitality,
so turn the page and let’s begin Your 4-Week Total Body Challenge for a
Catwalk Silhouette. Illustrated Model-Endorsed Exercises to Lose Belly Fat,
and Tone Abs.

L
Chapter 1
BELLY FAT-THE TRUTH ABOUT FEMALE
WEIGHT GAIN
et's get real, ladies, most of us have felt like our bodies are holding onto
weight for dear life despite our best efforts at least once in our lives. It's a
struggle countless women face, and while it’s all shrouded in mystery, the
science says there are a couple of good reasons for this.
For us to effectively lose weight and keep it off, we need to unravel this
mystery—yes it’s time to don your sleuthing boots—and uncover why it is
that those extra pounds can play hard-to-get. Our bodies are complex and
beautifully designed machines, but they do come with their own set of quirks
and intricacies that our male counterparts just don’t have to put up with. One
of those quirks is its knack for holding onto weight for a multitude of reasons
—And, no, it's not just about counting calories–it's so much more.
The first of the pesky saboteurs is our hormones, those little chemical
messengers that can turn our lives into an emotional rollercoaster and at
certain times of the month, make Dave the pimply ride-share driver look like
someone we might want to shack up with. Hormones aren’t just integral to
our fertility and health, they can also create an issue when it comes to weight
management. Ladies, our bodies go through a hormonal dance every 28 (or

so) days, and these hormonal fluctuations can have a significant impact on
everything from our ability to get a good night's sleep, concentrate, and of
course, our weight.
Estrogen, progesterone, and thyroid hormones all have their role to play in
our bodies and when these hormones are out of whack, they can throw a
wrench into our metabolism systems, making it easier for your body to hang
onto those pesky pounds. It's your body's way of saying, "Sorry, not letting
go today!"
Next is the fact that we as women live in a male-dominated world. And yes,
we fought for equality and all that but way back when women weren’t
allowed to work, or vote, or be anything other than a housekeeper really, the
average workday was invented. This day involves a 9-to-5 (or 8-to-4)—
whatever your company’s particular brand of poison is—and this is great…
For men! You see, the male body works on a 24-hour hormone cycle. They
wake up bright and early, testosterone surging and their energy reserves full.
Throughout the course of the day, testosterone slowly wanes and by the time
they’re done working, their bodies are ready to enter into a natural “rest and
digest” state. Women's bodies don’t work that way. Our cycle is not 24 hours
and our energy and hormones wax and wane, somewhat like the moon or the
tides. All of this means working in a man’s world causes us to place extra
stress on our bodies and cortisol (the primary stress hormone) takes center
stage. When our bodies are in this “survival” mode they store fat like a
shield, preparing us for battle, or fleeing a potential foe, or hunkering down
for the long winter ahead that never comes because we don’t live in the Stone
Ages anymore—thanks evolution!
When we’re stressed we don’t sleep—not well anyway—and those late-night
emails, binge-watching TV shows, or scrolling through social media wreak
havoc on our sleep patterns. When you don't get enough sleep, your body's
delicate balance of hormones is disrupted. Ghrelin, the hormone that makes
you feel hungry, goes into overdrive, while leptin, the hormone that signals
fullness, takes a nosedive. It's a recipe for late-night snacking and overeating
or waking up ravenous and devouring a whole lot of donuts on the way to
work. As if that weren’t enough, sleep deprivation messes with your body's
ability to process carbohydrates, making you more prone to storing them as
fat.
Finally, a lot of us have fallen into the trap of fad diets and quick-fix morning

drinks that promise to help us lose weight—I’m looking at you protein shake
drinkers! Here’s the reality, weight loss is not about radically restricting what
we eat, nor is it about beating ourselves up because the half a carrot stick and
teaspoon of hummus somehow didn’t keep us full for half the day. Bad
nutrition habits will send our metabolisms into a tailspin. Skipping meals,
crash diets, or loading up on processed foods will cause an issue with our
body's ability to efficiently burn calories. Plus, if we’re going to be truthful,
dieting leaves most of us feeling nothing more than tired and cranky!
And I’m not telling you all of this so that you feel guilt or shame for the
choices you’ve made for your body while you were trying to shed the pounds
clinging to you. I’m letting you know this info because this is the stuff the
diet and supplement industry doesn’t want us to know—I mean, imagine how
well these industries would do if we all knew that nourishing ourselves
properly was all we really needed.
As you continue with this chapter and the subsequent ones, knowledge is
power. You’re going to learn that you need to make mindful, sustainable
changes to your nutrition and exercise habits and strive for a harmonious
relationship between your body and the food you eat—Here’s a hint, this is
what’s going to help you let go of those extra pounds without feeling
deprived or overwhelmed.
Nutrition and Weight Loss for Women
In case you hadn’t figured this one key point out yet—starving yourself is not
the answer to losing weight and gaining the physique you’ve always wanted.
In fact, massively calorie-restrictive diets don’t even come close to what you
need. I’m going to let you in on a secret, and it’s not one that you should use
to justify your next double cheeseburger but it’s the truth nonetheless. Losing
weight is about eating fewer calories than you burn… Shocking, I know!
If you ate an 800-calorie double cheeseburger, and that’s the only thing that
passed your lips for the remainder of your entire day (aside from water, of
course,) you would have achieved two things.
1. You’d have eaten 1000 fewer calories than the average woman
needs to just live and breathe and be the superhumans they are, and
2. You’d be hungry sometime before or after that double
cheeseburger.
It doesn’t matter what you eat when it comes to losing weight—the only way

to lose it is to eat fewer calories but what you choose to eat can make all the
difference when it comes to how healthy your body is going to be throughout
your weight loss journey and how sustainable your weight loss is going to be.
It’s also going to affect your hormones, energy levels, and whether or not
you’re actually burning fat or wasting away those muscles you spent all that
time trying to build at Jeffrey’s two-hour hot-spinning class but more on that
later.
Starving yourself is not the solution… Got it… Good!
But, if you’re anything like me, you’re going to know why eating a massively
restrictive diet doesn’t work.
When you deprive your body of essential nutrients, it goes into survival
mode, slowing down your metabolism and clinging to fat for dear life. It’s the
equivalent of a big fat “Slow down” sign that your body reads and uses to do
exactly that—slow down your body's fat-burning engines.
Furthermore, when you're hungry all the time, it's a recipe for disaster
because at certain times of the month, your body is just going to outright
demand sugary, calorie-laden treats and you’re going to find yourself crying
over a tub of ice cream at some point, wondering why you have no willpower
or who made up the saying “Nothing tastes as good as skinny feels,” in any
case! Ultimately, starving yourself turns into a vicious cycle that leaves you
feeling like you're constantly at war with your own body.
So how do we fix this?
Nutrition-Dense Foods to the Rescue
After reading this book, nutrition-dense food is going to be your new best
friend. These are the foods that pack a nutritional punch and provide you with
all of the vitamins, minerals, and energy it needs to thrive and burn fat. Now
I’m not talking about the spiceless boiled chicken breast that looks like
something you wouldn’t even feed your dog. I’m talking about colorful fruits
and vegetables, whole grains, lean proteins, and healthy fats. Filling your
plate with these powerhouses not only gives your body what it needs to
function optimally but also signals to your metabolism that it's okay to rev up
its fat-burning systems because you’re not going to be starving anytime soon.
Now, when you incorporate nutrition-dense foods that work with our
hormones and our natural cycles and exercise, you have a winning combo
that will help your body look and feel great while you say goodbye to those

unwanted pounds for good. Let’s take a look at what these foods include.
Fiber
One of the key players in this nutrition-dense game is fiber. Fiber is your
body's best friend when it comes to feeling full without overindulging and
making sure that other daily activities are regular. Fiber takes up space in
your stomach, makes you feel full, and slows down the digestion process,
preventing those rapid spikes and crashes in blood sugar that lead you to
diving for the nearest candy bar.
Fiber foods include oats, beans, whole grains, fruits, and vegetables and you
should be eating a portion of these with every meal.
Protein
Protein is the secret weapon of weight loss and here’s why. The amino acids
in proteins help to build and repair muscles but the sheer weight and volume
of protein keeps your belly full and satisfied.
Whether it's lean meats, poultry, fish, tofu, or plant-based options like lentils
and chickpeas, you should be incorporating protein into all of your meals.
Not only are you going to curb those between-meal hunger pangs, but you’re
also going to make sure you don’t lose muscle and you’re going to ramp up
your metabolism.
H20
I know, I know, no one really likes drinking water but your body needs it
since you’re pretty much more than half water yourself. Staying hydrated is
essential for your body to function optimally, and while water doesn’t
necessarily help you lose weight, it does ensure that you’re flushing away
toxins and that you’re not confusing hunger for thirst and vice versa.
Rainbow Fresh Produce
Your body needs a wide range of fresh produce and the reason some
nationalities seem to remain obesity-free is that their diets consist of mostly
fruit and veg. My recommendation is to eat at least six portions of fruit and
vegetables every single day. Not only are you getting your fiber in when you
do this, but you’re feeding your gut bacteria with all of the stuff they love and
that means… Better digestion and weight loss!
Navigating Challenges and Debunking Myths
Right, before we move onto the science behind wall Pilates let’s delve into
some of the common challenges women face when we embark on a new

workout and diet routine. Added to this, I’m going to debunk some of the
junk our brains are fed when it comes to women losing weight. So, grab a
cozy spot, because we're about to set the record straight!
Challenge 1: Setting Unrealistic Expectations
One of the first challenges most women face is setting themselves unrealistic
expectations. We live in a world of instant gratification, where we're
bombarded with images of rapid transformations and "lose 10 pounds in a
week" promises. But here's the reality—sustainable weight loss takes time,
effort, and patience. You didn’t gain those pounds overnight and you’re not
going to lose them that weight either.
Debunking Myth 1: Rapid Weight Loss is Healthy
Myth: The faster you lose weight, the better.
Truth: Rapid weight loss often involves extreme diets that harm your body
and lead to muscle loss. Sustainable weight loss is a gradual process, which is
healthier and more likely to lead to lasting results—plus you’re not going to
be miserable in the process!
Challenge 2: Social Pressures and Comparing Yourself to Social Media
Look, I get it, the pressure to conform to societal beauty standards is real! We
compare ourselves to others, whether it's a friend who lost weight quickly or
a celebrity flaunting their 2-day post-baby body. This constant comparison
not only erodes away at your self-confidence and motivation but a lot of the
time involves a lot of photo editing and posing. Truthfully, even models have
cellulite, stretch marks, and the occasional pimple or two.
Debunking Myth 2: One-Size-Fits-All Approach
Myth: There's a single diet and exercise plan that works for everyone.
Truth: What works for one person may not work for another because
everyone’s metabolism, genetics, and lifestyle are different. What does work
is consistency, perseverance, and being prepared to experiment with your diet
and lifestyle.
Challenge 3: Frustration and Plateaus
Here’s what you won’t learn from any fad diet—Progress isn't linear, and
plateaus are common. You’re going to come to a point where the scale isn’t
going to budge and that’s okay. While it’s normal to be frustrated, sometimes
the smallest tweaks to your workout and diet can kick-start your metabolism
again and get you back on track with your weight loss.

Debunking Myth 3: Plateaus Mean Failure
Myth: Hitting a plateau means you’re not putting in enough effort.
Truth: Plateaus are normal and often indicate that your body is adapting to
your routine. All plateaus are is an opportunity to switch things up, challenge
your muscles differently, and continue progressing.
Challenge 4: Emotional / Menstrual Eating
Most women grapple with emotional and menstrual eating and some can find
themselves using food to cope with stress, anxiety, or sadness. Here’s the
thing about emotional and menstrual eating, indulging once in a while is not
going to derail you. If you’re eating 300 calories less in a day 6 days a week
and you slip up because you’re emotional or because your period has arrived,
chances are that you’re not going to mess up your calorie deficit—trust me,
it’s pretty difficult to eat 2100 calories in one sitting.
Debunking Myth 4: Emotional Eating is a Sign of Weakness
Myth: Emotional eating is a sign of weakness or lack of self-control.
Truth: Emotional eating is a common response to stress, and it doesn't make
you weak. In using the eating plan in this book, you’re sure to develop a
healthier relationship with food.
Challenge 5: High-Intensity Is the Only Way to Burn Fat
In the pursuit of quick results, some women dive headfirst into intense
workout routines. However, there is no scientific evidence that high-intensity
workouts burn any more calories than sustainable, longer-length workouts.
Debunking Myth 5: More Exercise is Always Better
Myth: The more you exercise, the faster you'll lose weight.
Truth: Your body needs to rest and recover. Overtraining hinders your results
and even leads to injury and strain. Listen to your body and find a balanced
workout routine like the one in this book.
Right, now that you know the truth about belly fat and some of the challenges
most of us face, let’s get into what wall Pilates is and how you can benefit
from 5-Minute Wall Pilates.

W
Chapter 2
THE SCIENCE AND BENEFITS OF WALL
PILATES
all Pilates is a game-changer for busy women like you. It can help you
to achieve a strong, lean body, promotes weight loss, and sculpts the
beautiful silhouette you’ve always dreamed of. But, telling you all of
this is pretty meaningless until you know why and how wall Pilates works.
Pilates is named after its creator, Joseph Pilates. As a child Joseph was
unhealthy and while he aspired to emulate the physique, body, and mind of
what he perceived to be the ideal Greek man, his sickly body seemed to place
unsurmountable roadblocks in his path. Joseph, however, was undeterred and
studied human anatomy in a quest to develop his body in a holistic, safe way.
Over time, and in perfecting his exercise techniques, Joseph would become a
bodybuilder, gymnast, boxer, wrestler, skier, and diver and is a living

testament to the power and efficacy of his workouts.
Pilates is now loved by fitness enthusiasts the world over and is used to
strengthen the core, improve flexibility, and promote overall body wellness.
The core principles of these workouts include concentration, control,
precision, breath, and flow and it’s these elements that come together to
create a powerful exercise routine.
Wall Pilates came about as a blend of innovation, adaptation, and the quest
for fitness excellence in people who had limitations in their strength and
mobility. Wall Pilates has been described as “groundbreaking,” and has
garnered attention from everyone with disabilities to busy women like
yourself, and even professional dancers. Wall Pilates maintains the
fundamental elements of its forefather, encouraging precise, controlled
movements to help improve muscular strength but the practice has also
evolved.
Through the refining of traditional Pilates techniques, and innovating already
powerful moves, Wall Pilates has become the go-to for so many people
looking to improve their health and well-being without having to slave away
for hours in the gym.
The Wall as Your Fitness Partner
Okay, so this may sound obvious, but the wall is your fitness partner when
doing your Wall Pilates workout. By adding this simple element to your
Pilates workout, you’re able to provide resistance and stability while
enhancing the effectiveness of each movement. Because you only need a
small amount of small—and a wall, of course—wall Pilates is simple and
convenient, and adaptable to urban lifestyles. The core principles of
concentration, control, breath, flow, and precision remain the same, but
having the wall as support means you don’t have to focus on keeping your
balance. Rather you’re able to place your focus on precision, enhancing your
mind-body connection and ensuring you’re really working on the right
muscles.
What you need to understand about the wall while you’re working out is that
it’s not just a static structure; it's an active participant in your workout,
challenging your balance and offering the right amount of resistance to truly
target those fine twitch muscles that burn away fat.
The Power of Innovation and You

Wall Pilates is a testament to the power of innovation, not just in the fitness
world, but in your life too. It proves that adapting time-tested, science-backed
methods works if you’re prepared to put in the effort. So what’s the scoop
with Wall Pilates and why are these time-tested principles for you?
The innovative approach of adding the wall to your Pilates workouts means
you are offered a sustainable means to incorporate resistance training into
your daily routine and with just a few short minutes every day, you can burn
calories, break down fat, and you guessed it, build the physique you’ve
always dreamed of. Wall Pilates turbocharges your home workout routine so
that you can achieve remarkable results in less time than conventional
exercise.
Wall Pilates uses science-backed methods of controlled muscle movement
that engages multiple muscle groups simultaneously. The deliberate, slow,
controlled movements involved in Wall Pilates exercises creates a symphony
of muscle activity that torches calories and sculpts your body. Unlike those
harsh HIIT classes, wall Pilates doesn’t require you to jump and flail around;
Instead, you’re tapping into the power of your body to complete precise and
purposeful movements that challenge your muscles and promote a toning
effect. But, wall Pilates isn’t just about building lean muscles. Challenged
muscles torch away fat because they require more calories to sustain and this
means you’re about to embark on a journey to melting away the extra pounds
that just won’t budge. The more lean, toned muscle your body builds, the
more likely your body is to ramp up your resting metabolic rate and this
means you burn more calories when you’re resting. In essence, you’re turning
your body into a mini-calorie-burning machine that's engine hums inside you
24/7.
Now, imagine how that can accelerate your weight loss goals!
What About Hormonal Weight?
A woman’s hormones play a vital role in keeping our bodies healthy and
disease-free. While balanced hormones protect you from bone and muscle
degeneration, unbalanced hormones can wreak havoc on your system.
Everything from mood swings to depression, and weight fluctuations, occurs
because of hormone issues and while modern medicine would have you
popping a pill to try and rectify this, the reality is that diet and exercise are
equally as effective as any pharmaceutical. Now I’m not saying don’t take
medication that is prescribed to you for legitimate issues—it’s just that a lot

of the time it feels easier to take a tablet and hope for the best. But, nothing in
life comes easy, and if you’re going to holistically heal your body, what you
eat and how much physical activity you get is going to make a difference.
So how do you counteract hormonal weight?
One of the most effective ways to shed hormonal weight is to incorporate
physical exercise into your daily routine. Wall Pilates tackles hormonal
weight on a whole lot of different fronts. Let’s discuss some of these below.
Wall Pilates Enhances the Mind-Body Connection
One of the key benefits of wall Pilates is that it places emphasis on your
mind-body connection. When you practice wall Pilates you are promoting
mindfulness as well as body awareness, and this indirectly influences
hormonal balance. For example, mindfulness is incredibly useful in managing
conditions like anxiety and stress. Both of these lifestyle conditions are the
main culprits in disrupting hormone levels. But wall Pilates promotes the
release of endorphins and serotonin (your happy hormones) to help reduce
both anxiety and stress.
Wall Pilates Reduces Daily Stressors
Chronic and high stress levels, as you now know, lead to hormonal
imbalances. Stress hormones like cortisol can disrupt your female sex
hormones and affect heart rate and metabolism. More specifically, when your
body is flooded with cortisol, it never enters into a state of “rest and digest”
and this means your body never has the time to properly synthesize the food
you eat. Wall Pilates has been shown to be an effective stress management
tool. Because the movements require you to be mindful and controlled and
use deep breathing to properly complete the move, you can tap into your
body’s parasympathetic nervous system to help heal your body and kick-start
your metabolism. Added to this, wall Pilates encourages the release of feel-
good hormones which reduce stress hormone levels like cortisol and balance
out the hormones in your body.
Wall Pilates Helps You Lose and Manage Weight
Look, I’m going to be honest with you here; You’re never going to be able to
exercise away a bad diet, but that’s why this book is a total body challenge!
Wall Pilates, however, does contribute to weight management if you don’t
change your diet. If, however, you choose to follow the eating plan in this
book, wall Pilates can help you to shed excess weight—especially abdominal
fat which can disrupt hormonal balance and threaten the health of your

organs. This also means lowering your chances of developing diet and
weight-related diseases like diabetes and insulin resistance.
Wall Pilates Improves Sleep
Not getting enough good quality sleep can really throw your hormones out of
whack and inevitably poor sleepers end up carrying around a couple of
hormonal pounds. Exercise is crucial for proper sleep and hormonal
regulation and wall Pilates is great in tiring your body and mind out,
encouraging the production of melatonin (the hormone in your brain that
encourages restful sleep).
And of course, I’m not saying that wall Pilates is not the miracle elixir that
solves all of your problems. You need to see your health, well-being, and
weight as something that needs to be treated holistically and with the love
and care your body deserves.
Your health is affected by a number of factors, including genetics, diet,
lifestyle, and underlying medical conditions. If you feel that you have issues
outside of not having the time to exercise, poor nutrition, bad sleep, and
mismanaged stress, it’s advisable to consult with a healthcare provider.
Having said that, so many women have lost weight and achieved a happy,
healthy, balanced life by making small modifications to their lifestyle, and
diets, and adding wall Pilates to their daily routines. Wall Pilates,
undoubtedly can indirectly help you lose weight, and when combined with a
balanced, nutrition-dense diet, you too can experience a stronger, leaner
body.
The Blueprint For a Strong, Lean Body
Okay, so a lot of women equate the word strong with muscle builders and
chunky thighs that could kick-start a Boeing. The reality is that having a lean,
strong body doesn’t necessarily mean you’re going to be all muscle and no
femininity. Let’s break this down.
You need three basic components to build big muscles—testosterone,
calories, and protein. That’s right! Bodybuilders need to eat an enormous
amount of calories to fuel and build their muscles and a whole chunk of these
calories belong to protein consumption. Protein is the building block for
muscle growth but also for muscle maintenance. So what can we deduce from
this snippet of information?

If you’re not taking testosterone supplements, you’re going to have
a hard time building large muscles, and
if you’re not eating a lot of calories, you’re going to have a hard
time building large muscles.
But what about protein?
Whether you want to build big muscles or lean, model-type muscles, protein
is needed to help support and sustain the development of your muscles.
Having said that, if you’re not eating more calories than you need when your
body is resting, or you’re eating in a calorie deficit, then the chances of you
bulking or building big muscles are just about zero. You see, it’s about
definition in your muscles, not bulk and that’s what wall Pilates offers you.
So it’s not just about health and wellness, it’s about aesthetics and unlocking
your body’s full potential. Where so many women fail to maintain their
exercise routines is that the demand for daily responsibilities interferes with
the length of conventional exercise. Added to that, burning off the required
number of calories in a short period of time usually means joining intense,
grueling classes that affect functional movements because of muscle stiffness
and injuries. Both of these factors are negated with wall Pilates as it enables
you to balance your workouts with your busy schedule without the risk of
injury.
And even if you’re not in this for the lean silhouette, wall Pilates will allow
you to become strong and enhance your ability to perform functional
movements, improve your flexibility, and tap into the fountain of agility most
modern women neglect. With wall Pilates, you’re setting your body up for
success and building the foundation for a vibrant, energetic, and fulfilling
life.
The Power of Short Effective Workouts
If the above information wasn’t enough to convince you about the power of
wall Pilates, here’s the golden ticket—wall Pilates is designed to work within
your limitations, not against them! You know as much as I do that your time
is precious, and life is a juggling act of family, work, social commitments,
and the list goes on… And that's precisely why wall Pilates is perfect for
busy women just like you.
The workouts in this book are not about spending hours at the gym or carving
out huge chunks of time for exercise. Instead, wall Pilates provides you with

a safe, efficient, effective, and adaptable workout that fits your schedule. In
just 5 minutes per day, and at any fitness level, you can attain your health and
fitness goals. Using the plan provided in the chapters that follow, you can
customize your nutrition and exercise needs to suit your goals. d to your
unique needs and goals. It doesn’t matter if you're a beginner or a seasoned
fitness enthusiast, you can include wall Pilates into your daily fitness
practices so that you can challenge your body, lose weight, and begin to
embrace a stronger, healthier you.

A
Chapter 3
ILLUSTRATED WALL PILATES EXERCISES
FOR WEIGHT LOSS
lright, ladies, let's get down to “body” business! In this chapter, we're
going to break down each of your muscle groups and break down each
Pilates movement. Each of these exercises is designed to help you sculpt
the body you’ve been dreaming of.
But, before we dive in, we've got two VIP exercise guests that need to be
acknowledged—warm-up and cool-down stretches. These stretches are your
insurance policy against unwanted injuries and post-exercise stiffness, so
make friends with them and don’t neglect them before and after working out!
Now, it’s important that we talk about injuries for a moment. Before you
embark on this fabulous journey, it's a smart move to have a heart-to-heart
with your doctor. They'll be able to tell you about your physical or health-
related limitations and that you can safely practice wall Pilates. Don’t worry,
almost everyone can do these exercises, it’s just a safety net you’re setting up
for yourself.
Finally, remember to be sensible with your health. Weight loss is not a race,
it's a marathon. Instead of trying to outdo Usain Bolt, focus on nailing those
moves with precision. Wall Pilates is all about that controlled, graceful
motion. Keep your eye on the prize—breathe through each of these moves
and celebrate every victory as your body gets stronger and more flexible.
Warm-up Exercises
Remember, warm-up exercises are your ticket to a safer and more effective
workout. So, let's get those muscles limber and that body ready for action!
WALL ROLL DOWNS | DIFFICULTY—EASY

Stand tall with your heels against the wall, feet hip-width apart—
your back, hips, and head should touch the wall.
Inhale deeply, feeling your chest expand.
Tuck your chin in as close to your chest as possible.
Now, exhale slowly and begin to roll down, one vertebra at a time
—visualize your spine peeling off the wall.
When you've reached your maximum stretch without straining,
pause for 5 seconds.
Start to inhale again and start to roll back up, again, one vertebra at
a time, until you're back against the wall.
Repeat this movement 5 times.
WALL HIP FLEXOR STRETCH | DIFFICULTY—EASY

Stand with your back facing the wall, about arm's length away.
Slowly step forward into a lunge position.
Place your hands on the floor for extra support if you need it.
Scoot back slightly, bending your left knee and bringing your right
heel toward your buttocks.
Slowly edge your foot up the wall, until quadriceps and hip flexors
are comfortably stretched.
Hold this position for 20 to 30 seconds.
Return to a standing position.
This time bend your right knee and bring your left heel toward
your buttocks.
Slowly edge your foot up the wall, until quadriceps and hip flexors
are comfortably stretched.
Return to a standing position.
WALL SHOULDER OPENER | DIFFICULTY—EASY

Stand facing the wall, about arm's length away.
Reach out toward the wall with your left arm, placing your palm
flat against the wall.
Slowly turn your body away from the wall to the right while
keeping your left palm on the wall.
You'll feel a stretch across your chest and shoulders, hold this for
20 to 30 seconds.
Return to your starting position and reach out toward the wall with
your right arm, placing your palm flat against the wall.
Slowly turn your body away from the wall to the left while keeping
your right palm on the wall.
Hold this for 20 to 30 seconds.
WALL SQUAT | DIFFICULTY—EASY

Stand with your back against the wall and your feet about hip-
width apart.
Slowly begin sliding your back down the wall until you’re in a
comfortable squat position.
Bring your arms out straight in front of you.
Hold this position for a full 20 seconds.
Slowly return to your standing position but do not step away from
the wall.
Rest for 10 seconds and then repeat the squat movement.
Repeat this movement 5 times.
WALL CAT-COW STRETCH | DIFFICULTY—EASY

Get down on all fours hands directly below your shoulders and
your knees under your hips.
Inhale as you arch your back, lifting your head and tailbone toward
the ceiling.
Hold this position for 5 seconds.
Now, exhale and round your back, tucking your chin down toward
your breastbone.
Continue to flow between these two positions, syncing your breath
with the movements, 10 times.
Remember that these warm-up exercises are designed to gently mobilize your
body, increase blood flow to your muscles, and prepare you for a fantastic
wall Pilates workout, so don’t skip them!
Arms and Chest Wall Pilates Exercises
Lean, strong arms are not just about aesthetics—although having beautifully
sculpted arms isn’t anything to be scoffed at either. Having strong arms,
however, benefits you on a practical level too. Everything from heaving those
heavy bags of groceries around to lifting kids, and completing everyday tasks
like opening jars, rearranging furniture, and lifting suitcases all require you to
have strength in your arms and chest.
Of course, you’re aiming for aesthetic confidence and the ability to wear that
gorgeous sleeveless dress, but beyond this, working out your arms and chest
will help you to reduce upper back pain from sitting at your desk for most of

the day, and improve upper body posture. So, before you get to doing these
exercises, think about your arm goals. Are you looking for long, lean-looking
arms, a slightly bulkier look, or simply getting rid of those dreaded batwings?
Regardless of your personal goals, remember to warm up before doing these
exercises, and if you’re not sure how to incorporate them, feel free to use the
4-week workout plan below.
THE STANDARD WALL PUSH-UP | DIFFICULTY—
EASY
Stand facing your wall at about an arm’s length away.
Place your hands on the wall at shoulder height.
Open your arms slightly wider than shoulder-width apart.
Take a deep breath in.
On your exhale, lean your body forward, keeping it in a straight
line from head to heels by bending your elbows only.
Slowly lower your chest toward the wall.
Pause for a second once your face has reached the wall.
Now, inhale and slowly push yourself back to your starting
position by straightening your arms.
Repeat this movement 10 times working your way up to 15

repetitions.
Perform 10-15 repetitions.
WALL TRICEP DIPS | DIFFICULTY—EASY TO MEDIUM
Sit on the floor with your back against the wall, your knees bent,
and feet flat on the ground.
Place your head against the wall behind you and scoot your behind
forward slightly so that you’re creating enough space to lift your
body off the ground.
Put your hands on the floor behind you and point your fingertips
toward your hips.
Focus on your breath and on your first conscious inhale, lift your
hips off the ground.
As you begin to exhale, bend your elbows and lower your hips to
the ground—your arms should support most of your body weight.
Inhale and lift your body up from the ground—make sure your hips
are not fully touching the ground at any time during this exercise.
Repeat this movement for 10 repetitions, working your way up to
15 repetitions.
WALL ARM PLANK | DIFFICULTY—EASY TO MEDIUM

Stand with your body facing the wall—you should be a little less
than an arm’s length away.
Place your hands on the wall at shoulder height.
Take a step back and bend your elbows at 90 degrees so that your
body is at an angle against the wall.
Keep your body in alignment—don’t curve your spine and hike
your hips forward.
Inhale and exhale through this plank pose for 30 seconds—you can
increase this in 10-second increments as you become stronger.
Return to your starting position slowly.
PRAYER PULSE | DIFFICULTY—EASY TO MEDIUM

Sit on the floor, legs crossed and your spine straight against the
wall.
Bring your arms up toward your chest, palms up and touching as if
you were praying.
Connect your elbows.
Bring focus to your breath.
Now, slowly and carefully, lift your connected arms up toward the
ceiling.
Quickly return your arms to chest height—this should be a pulsing
movement.
Repeat 10 times, working your way up to 20 repetitions.
WALL ANGELS | DIFFICULTY—EASY

Stand with your back against the wall.
Bend your knees slightly.
Slide your arms up the wall, bending your elbows 90 degrees,
palms facing outward, and elbows about chest height.
Inhale slowly and begin to slide your arms up the wall—your skin
should never lose contact with the wall.
Extend your arms all the way up until they are straight above your
head.
Slide your arms back down to the starting position—chest height
with your elbows bent 90 degrees.
Repeat this movement 10 times, working your way up to 20
repetitions.
WALL CHEST PRESS | DIFFICULTY—MEDIUM

Stand facing the wall, about an arm's length away.
Place your hands on the wall, palms down at about chest height
and shoulder width apart.
Bring your feet together and lift your bodyweight slightly onto
your toes.
Inhale deeply and as you begin to exhale, lower your upper body
toward the wall by bending your elbows at 90 degrees.
Hold this position for two counts.
As you begin to inhale again, lift your body from the wall—not
placing your heels back on the floor.
Hold this position for two counts and begin to lower your body
back to the wall.
Perform 10 repetitions of this exercise, working your way up to 15
repetitions.
WALL DIAMOND PUSH-UP | DIFFICULTY—MEDIUM

Stand facing the wall, about an arm’s length away.
Lift your arms so that they are shoulder height and rest your palms
against the wall.
Slide your palms inward until your thumb and index fingers meet
—your hands should form a diamond shape.
Inhale deeply.
As you exhale, lower your chest toward the wall by bending your
elbows.
Hold this lowered position for two counts.
As you inhale, push yourself back to the starting position by
straightening your arms.
Repeat 10 times, working your way up to 15 repetitions.
ALTERNATING ARM PUSH-UPS | DIFFICULTY—
MEDIUM TO DIFFICULT

Stand facing the wall, about an arm’s length away.
Lift your arms so that they are shoulder height and rest your palms
against the wall.
Begin by placing your left hand behind your back, resting it on
your lower back, just above your buttocks.
Position yourself so that you are slightly on your toes.
Inhale deeply and as you exhale, lower your chest toward the wall
by bending your right elbow.
Hold this position for two counts and as you inhale, push yourself
back to the starting position by straightening your arm.
Swap arms, this time placing your right hand behind your back,
resting it on your lower back, just above your buttocks, and your
arm on the wall in front of you.
Inhale deeply and as you exhale, lower your chest toward the wall
by bending your right elbow.
Hold this position for two counts and as you inhale, push yourself
back to the starting position by straightening your arm.
Repeat this alternating motion for 10 repetitions on each arm—20
in total.
LONG ARMS PULSES | DIFFICULTY—MEDIUM

Stand with your back against the wall—make sure your glutes are
touching the wall and that your core is engaged.
Slowly lift your arms out in front of you, keeping them straight and
your palms facing inward.
Once your arms are at shoulder height and directly in front of your
chest, take a deep breath in.
As you exhale, begin to slowly pulse your arms inward—this
movement should be felt in your chest and your biceps.
Pulse for 10 counts.
Rest for 10 counts and repeat for 3 full 10-count repetitions.
OPEN ARM WALL PULSES | DIFFICULTY—MEDIUM
TO DIFFICULT

Stand with your back against the wall—make sure your glutes are
touching the wall and that your core is engaged.
Slide your arms up the wall on either side of you, keeping your
elbows locked and the backs of your hands against the wall.
Now, turn your hands from the palms outward position to a palms
upward position—rotating your palms using your shoulders and
arm muscles only. Your shoulder blades should never leave the
wall.
Continue with this movement for 10 counts.
Rest for 10 counts and repeat for 3 full 10-count repetitions.
Remember, wall Pilates may feel like it’s less challenging than lifting 15
pounds at the gym but it is very effective. As such, you need to work within
your limitations and not push yourself. Once you are stronger you can begin
to add more repetitions to each exercise.
Abdominal and Core Wall Pilates Exercises
Let’s talk core and abs—more specifically, a strong core and beautifully
chiseled, feminine abdominal muscles and why they’re so important. Having
a strong core is really important for on-the-go women like you as the strength
of your core has a lot to do with your ability to bend, lift, and carry loads.

Now, even if you don’t have kids, bending and lifting are important as
carrying laptop bags, doing household chores, your posture, the ability to
avoid back pain, and just preventing injuries all hinges on your abdominal
muscles. Even if you’re not thinking of aging now, your strong core will help
support your independence and ability to complete everyday tasks as you get
older and will ensure you remain self-reliant.
And look, I’m going to be 100 percent honest with you, not everyone is going
to reclam their washboard stomach, especially if you’ve had multiple kids,
but you can melt away the dangerous belly fat you’re carrying around to help
become healthy and achieve the best possible physique for you.
Some of these exercises will require you to get down onto the floor. If you
want, grab a yoga mat and position it in your workout space so that
everything is at the ready.
SEATED SIDE BENDS | DIFFICULTY—EASY
Sit on your yoga mat or on the floor, spinel flat and straight against
the wall.
Spread your legs out in front of you in a v-shape or cross your legs.
Inhale slowly, lifting your arms straight above your head.
As you exhale, lean over to your right side—you can place your
right hand on the floor to support you, or cross it over your legs for
a deeper oblique crunch.

Let your left hand come over the top of your head.
Inhale slowly and start to pulse down and up in this position—
make sure that you’re contracting your oblique abdominal muscles
and that your movements are small and controlled.
Pulse 10 times.
Return to your starting position, your legs out in front of you in a
v-shape, or cross your legs.
Inhale slowly, lifting your arms straight above your head.
As you exhale, lean over to your left side—you can place your left
hand on the floor to support you, or cross it over your legs for a
deeper oblique crunch.
Return to your starting position.
PIKE LEG LIFTS | DIFFICULTY—EASY TO MEDIUM
Sit on your yoga mat or on the floor, spinel flat and straight against
the wall.
Put your legs out straight in front of you and use the wall to
stabilize yourself.
Inhale and slowly lift your hands above your head, resting the
backs of your hands against the wall.
As you exhale, lift both of your legs off of the floor, about an inch

—if you’re feeling unsteady, feel free to drop your arms to the
floor to steady yourself.
Hold your legs off the floor for 20 seconds, working your way up
to a full minute.
To increase the intensity of your wall pike, lift your hands above
your head, and elevate your legs higher but keep your legs straight.
SUPPORTED REVERSE CRUNCH | DIFFICULTY—
MEDIUM
Lie on your back with your hips close to the wall, your knees bent
at 90 degrees, and your feet flat against the wall.
Place your hands behind your head to support yourself, or grab
onto a weight or heavy furniture so that your shoulders don’t lift
off the ground.
Inhale slowly.
As you exhale, lift your rear end off the floor bringing your knees
up toward your chin.
Hold this crunched position for two seconds.
Return your feet to the wall in a slow, controlled manner.
Complete 10 repetitions, working your way up to 20 repetitions.
STANDING KNEE RAISES | DIFFICULTY—EASY

Stand with your back against the wall.
Place your hands on your hips and open your legs to about
shoulder-width apart.
Inhale and as you do, lift your right leg off the floor, bending your
knee 90 degrees.
At the same time, slightly bend your left shoulder toward your
elevated right knee, slightly crunching your abdominal muscles.
Place your foot back on the floor and lift your left leg off the floor,
bending your knee 90 degrees.
At the same time, slightly bend your right shoulder toward your
elevated left knee, slightly crunching your abdominal muscles.
Repeat 20 times, 10 repetitions per leg.
SUPPORTED REACH THROUGH CRUNCH | DIFFICULTY—MEDIUM TO DIFFICULT

Lie on your back with your rear as close to the wall as possible and
your legs straight up against the wall—your thighs and calves
should be resting on the wall.
Open your legs slightly so that you form a v-shape on the wall and
leave a gap.
Inhale and lift your hands up above your head until they’re flat on
the floor behind you.
Place your hands together in a prayer position—to modify this
exercise and make it easier, feel free to place your hands behind
your head.
As you exhale, lift your lower body up, crunching your abdominal
muscles, and reach for the section of wall between your legs.
Hold this crunch for two seconds and return to your starting
position.
Repeat this 15 times, working your way up to 25 repetitions.
LYING WINDSHIELD WIPERS | DIFFICULTY—MEDIUM

Lie on your back with your rear close to the wall, knees bent at 90
degrees and your feet flat against the wall touching each other.
Inhale and engage your core.
Extend your arms out to your side so that you can maintain your
balance and exhale.
On your next inhale, slowly lower both your legs down to your left
side until your knees touch the floor—make sure that you don’t lift
your rear off the floor or engage your lower back and spine.
As you exhale, bring your torso back to the center position, using
your core only and twisting your hips.
As you inhale, slowly lower both your legs down to your right side
until your knees touch the floor—make sure that you don’t lift your
rear off the floor or engage your lower back and spine.
As you exhale, bring your torso back to the center position, using
your core only and twisting your hips.
Do this movement for 20 full repetitions—10 on each side.
ABDOMINAL TWISTS | DIFFICULTY—MEDIUM TO
DIFFICULT

Sit down on the floor facing the wall.
Bend your knees slightly and place the balls of your feet against
the wall to support yourself.
Place your hands together in front of you, clasping your fingertips
and bending your elbows slightly.
Now, inhale and lean back a little, forming a v-shape between your
upper and lower.
As you exhale, twist your body to the right, touching the floor with
your right elbow.
Return to the center immediately and twist your body to the left,
touching the floor with your left elbow.
Continue to move side to side like this for 15 repetitions, working
your way up to 20 repetitions.
WALL KNEE TUCKS | DIFFICULTY—EASY

Get into a plank position facing the wall with your hands on the
wall in front of you, palms flat against the wall at shoulder height.
Take a step back and open your feet up so that your legs are hip-
width apart.
Take a deep breath and lift your left leg off the floor, driving your
knee up, 90 degrees to the wall.
Place it down immediately and lift your right leg off the floor,
driving your knee up, 90 degrees to the wall.
Make sure that your movements are like a methodical, exaggerated
march.
Complete 30 repetitions of this movement—15 on each leg.
WALL SIDE PLANK | DIFFICULTY—MEDIUM

Stand next to the wall, with your right side facing the wall.
Reach out with your right arm and create the required one-arm
distance between the wall and your body.
Place your right forearm on the wall, perpendicular to your body so
that you’re leaning against the wall.
Take a deep breath and straighten your hips and spine, and engage
your core.
Hold this position for 30 seconds, building your way up to a full 60
seconds.
Relax for 30 seconds.
Now, stand next to the wall, with your left side facing the wall.
Reach out with your left arm and create the required one-arm
distance between the wall and your body.
Place your left forearm on the wall, perpendicular to your body so
that you’re leaning against the wall.
Take a deep breath and straighten your hips and spine, and engage
your core.
Hold this position for 30 seconds, building your way up to a full 60
seconds.
WALL BOAT POSE | DIFFICULTY—DIFFICULT TO

ADVANCED
Sit on the floor and place your feet against the wall, legs straight
up.
Adjust your position so that you’re comfortable and that your
hamstrings aren’t pulled too tight.
Place your hands, palm down on the floor to support your body
while you’re in the relaxed position.
Inhale slowly and lift your hands off the floor, placing them under
or on top of your thighs.
Try to keep your body in a v-shape by supporting your weight
using only your core.
Breathe through the burning sensation and hold the position for a
full 10 seconds, working your way up to 30 seconds.
To increase the intensity of this workout, move further away from
the wall and lift both your hands and feet from the floor and wall
so that you have no support.
These wall Pilates abdominal and core exercises will form the basis
of your routine. While some days will incorporate more leg and
arm elements, you should incorporate at least one abdominal
exercise on these days and have at least 2 full ab and core workout
days every week.
Leg and Glutes Wall Pilates Exercises

As women, we tend to see our legs, belly, and behind as the benchmark for
whether our bodies are aesthetically pleasing. Here’s the thing, these are the
areas that store fat for women too. From the jiggly tire that forms around our
waists to love handles on our hips and a behind that was once perky and now
seems to have slipped down to our thighs, our bodies can really remind us
that we’re not in shape. And I’m not talking about cellulite—that dreaded
lumpy look that plagues so many women because cellulite is perfectly normal
and just part of being female—I’m talking about actual, fat.
Now I’m not saying you can’t minimize the appearance of cellulite by losing
excess fat and toning up your muscles, it’s just that if you're genetically
predisposed to cellulite, it’s always going to be there. Even supermodels have
cellulite that is painstakingly removed in post-production editing so if you’re
one of those ladies who has lumps and bumps… You’re in good company!
What you need to be aiming for is healthy body fat in your belly, leg, and hip
area so that you can enjoy mobility, functional strength, and improve your
posture. Before you continue with the exercise below, I’d like to point out
that healthy body fat percentages for women are between 21 and 39% across
different age groups, so keep that in mind and understand that anything
dramatically below your healthy percentage can actually do your body more
harm than good.
WALL-SUPPORTED DYNAMIC BACK LUNGE | DIFFICULTY—EASY TO MEDIUM
Stand with your left side facing the wall.
Extend your arm out straight and place your left hand, palm flat

against the wall.
Inhale deeply and as you exhale, take a good step back with your
right leg.
Bend both of your knees to 90 degrees if possible—your feet
should both face forward in a straight line.
Placing weight on your front (left leg), begin to return to the start
position but drive your right knee up to a 9o degree angle in front
of you—this move should look like an exaggerated march.
Complete 10 repetitions with your right leg stepping back.
Now, stand with your right side facing the wall.
Inhale deeply and as you exhale, take a good step back with your
left leg.
Bend both of your knees to 90 degrees if possible—your feet
should both face forward in a straight line.
Placing weight on your front (right leg), begin to return to the start
position but drive your right knee up to a 9o degree angle in front
of you—this move should look like an exaggerated march.
Complete 10 repetitions with your left leg stepping back.
ELEVATED GLUTE BRIDGE | DIFFICULTY—EASY
Lie down on your back.
Place your feet on the wall and make sure there is enough distance
that your feet are flat and your knees are bent to almost 90 degrees.
Put your arms flat and straight on the ground next to you to help

balance your body.
Now, lift your feet up slightly so that your feet are at about a 45-
degree angle to your knees.
Inhale deeply and as you exhale, raise your hips up off the floor—
stop at your maximum extension or when you feel your glutes
tighten.
Do not arch your back— try to keep your spine straight and the
movement natural and relaxed.
Repeat these steps 5 times.
WALL SIT CALF RAISES | DIFFICULTY—EASY TO
MEDIUM
Stand with your back against the wall—your full back and glutes
should be in contact with the wall.
Take a step to the side so that your legs are slightly more than

Turn your feet out slightly.
Inhale and slide your body down the wall, bending your knees at
90 degrees and your weight is supported by the wall.
Bring your arms out straight in front of you at chest height, palms
facing the floor.
Now, lift your body weight onto the balls of your feet.
Hold for two seconds and return to your flat foot position for two
seconds.
Repeat this ball to flat movement 10 times working your way up to
20 repetitions.
STANDING SIDE KICK | DIFFICULTY—EASY TO
DIFFICULT, VARIATION DEPENDENT
Stand with your left side facing the wall.
Extend your arm out straight and place your left hand, palm flat
against the wall.
Take a step to the right, opening your legs slightly wider than
For the easy modified version of this exercise, raise your right leg
up to the side, pulsing up and down in this position—do not return

to your starting position, maintain the height and straightness of
your leg.
For a more challenging version of this exercise, lower yourself into
a squat position. Now, raise your right leg up to the side, pulsing
up and down in this position—do not return to your starting
position, maintain the height and straightness of your leg.
Pulse for 20 full counts paying attention to form and movement,
not speed.
Stand with your right side facing the wall.
Extend your arm out straight and place your right hand, palm flat
against the wall.
Take a step to the left, opening your legs slightly wider than
For the easy modified version of this exercise, raise your left leg up
to the side, pulsing up and down in this position—do not return to
your starting position, maintain the height and straightness of your
leg.
For a more challenging version of this exercise, lower yourself into
a squat position. Now, raise your left leg up to the side, pulsing up
and down in this position—do not return to your starting position,
maintain the height and straightness of your leg.
Pulse for 20 full counts paying attention to form and movement,
not speed.
WALL DONKEY KICKS | DIFFICULTY—EASY TO
MEDIUM

Get down on all fours, keeping your spine straight and your right
shoulder and arm touching the wall.
Bring focus to your breath and engage your core.
Make sure you are balanced and lift your left leg up toward the
ceiling—your knee should remain bent at a 90-degree angle and
the sole of your foot should be flat and facing the ceiling.
Once your thigh forms a line with your stomach, begin to pulse
your leg up toward the ceiling, contracting your glutes.
Do not flail your leg wildly, the point is to create small, concise
movements that contract your muscles.
Pulse 20 times and return to your neutral position.
Switch sides, keeping your spine straight and your left shoulder
and arm touching the wall.
Bring focus to your breath and engage your core.
Make sure you are balanced and lift your right leg up toward the
ceiling—your knee should remain bent at a 90-degree angle and
the sole of your foot should be flat and facing the ceiling.
Once your thigh forms a line with your stomach, begin to pulse
your leg up toward the ceiling, contracting your glutes.
Do not flail your leg wildly, the point is to create small, concise
movements that contract your muscles.
Pulse 20 times and return to your neutral position.

SINGLE-LEG GLUTE BRIDGE | DIFFICULTY—
MEDIUM TO DIFFICULT
Lie down on your back.
Place your feet on the wall and make sure there is enough distance
that your feet are flat and your knees are bent to almost 90 degrees.
Put your arms flat and straight on the ground next to you to help
balance your body.
Now, lift your feet up slightly so that your feet are at about a 45-
degree angle to your knees.
Inhale deeply and as you exhale, raise your hips up off the floor—
stop at your maximum extension or when you feel your glutes
tighten.
Lift your left leg off the wall, raising it up straight toward the
ceiling.
From your start position, feet on the wall, inhale deeply and as you
exhale, raise your hips up off the floor—stop at your maximum
extension or when you feel your glutes tighten.

Lift your right leg off the wall, raising it up straight toward the
ceiling.
WALL-SUPPORTED CLAM SHELL | DIFFICULTY—
EASY
Lie on your left side, back and glutes touching the wall.
Bend your knees slightly in front of you, making sure your knees
and ankles are touching.
Place your right hand on your hip or across your shoulder.
Raise your upper body up onto your left elbow—your hips should
still be touching the floor.
Now, lift your right knee up toward the ceiling making sure that
your ankles and feet remain in contact with each other.
When you feel your glutes contract, hold the position for 5 seconds
before pulsing back and forward for 15 full counts—keep your
movements controlled and small.
Return to your neutral position, knees touching.
Lie on your right side, back and glutes touching the wall.

Bend your knees slightly in front of you, making sure your knees
and ankles are touching.
Place your left hand on your hip or across your shoulder.
Raise your upper body up onto your right elbow—your hips should
still be touching the floor.
Now, lift your left knee up toward the ceiling making sure that
your ankles and feet remain in contact with each other.
When you feel your glutes contract, hold the position for 5 seconds
before pulsing back and forward for 15 full counts—keep your
movements controlled and small.
Return to your neutral position, knees touching.
WALL SIT WITH ALTERNATING LEG
EXTENSION | DIFFICULTY—DIFFICULT

Bring your arms down straight against the wall, palms flat.
Now, slowly lift your right leg off the floor, straight out in front of
you.
Hold this position for 10 seconds and return your right leg to the
floor.
Stand up and rest for 30 seconds.
Bring your arms down straight against the wall, palms flat.
Now, slowly lift your left leg off the floor, straight out in front of
you.
Hold this position for 10 seconds and return your right leg to the
floor.
OPEN CLOSE SUPPORTED SQUATS | DIFFICULTY
—DIFFICULT

Stand with your back against the wall—your spine and glutes
should touch the wall and your feet should be touching.
Bring your hands up toward your chest, elbows bent and clasping
your hands.
Inhale deeply and lower your body into a squat position—your
knees, ankles, and feet should still be touching.
Now, without standing back up, take a step to the right.
Keep your knees bent and your hands clasped in front of you.
Return your right leg to its starting position—do not stand up.
Without standing back up, take a step to the left.

WALL LATERAL SQUAT | DIFFICULTY—MEDIUM
Bring your hands up toward your chest, arms out straight in front
of you.
Inhale deeply and lower your body into a squat position.
Bring your hands together, elbows bent and clasping your hands.
Now, take a step to your right side, leaning from your hips
downward.
Your left leg should be straight out to the side and your feet should
still be flat on the floor.
Return to your squat position and immediately take a step to your
left.
Your right leg should be straight out to the side and your feet
should still be flat on the floor.
Return to your squat position.
Cool Down Stretches

Cooling down after a workout is really important and shouldn’t ever be
skipped. These post-workout stretches have specifically been designed to
ensure you reap the benefits of improved flexibility, enhanced muscle
recovery, and prevent injuring yourself.
Make sure to set aside an additional 5 minutes for your warm-up and cool-
down stretches so that you can keep your body safe and recover quickly.
WALL CALF STRETCH | DIFFICULTY—EASY
Stand facing the wall—make sure you’re about an arm's length
away.
Place your hands on the wall at shoulder height, palms flat.
Step your right foot back, keeping it straight, and press your heel
into the floor.
Lift your left foot and rest the ball and toes of your foot on the
wall.
Lean your upper body forward, feeling a stretch in your right calf.
Hold the stretch for 20-30 seconds.
Place your hands on the wall at shoulder height, palms flat.
Step your left foot back, keeping it straight, and press your heel

into the floor.
Lift your right foot and rest the ball and toes of your foot on the
wall.
Lean your upper body forward, feeling a stretch in your left calf.
WALL HIP OPENER | DIFFICULTY—EASY
Stand with your back to the wall, your heels touching the wall.
Place your hands on your hips.
Step forward with your right foot, leaning your left foot against the
wall.
Bend your front leg (right) and keep your left leg straight.
Gently press your hips forward, feeling a stretch in the front of
your right hip.
Return to your start position.
This time, step forward with your left foot, leaning your right foot
against the wall.
Bend your front leg (left) and keep your right leg straight.
Gently press your hips forward, feeling a stretch in the front of
your left hip.

Return to your start position.
WALL HAMSTRING | DIFFICULTY—EASY
Lie on the floor, back straight, arms at your side, and your legs rest
at a 90-degree angle on the wall.
Slowly straighten your legs on the wall until your feet are facing
the ceiling.
When you feel your hamstrings stretch, hold the position for 30
seconds.
If you do not feel your hamstrings stretch, gently scoot your behind
down toward the wall until a comfortable stretch is attained.
To deepen the stretch, lift your legs off the wall, keeping your legs
straight and bending your legs back toward your head without
bending your knees.
WALL QUAD STRETCH | DIFFICULTY—EASY

Stand facing the wall, an arm’s length away.
Place your right hand on the wall for support, palm flat.
Bend your left knee and reach back with your left hand to grab
your left ankle.
Gently pull your left heel toward your behind, feeling a stretch in
your left quadriceps.
Hold the stretch for 30 seconds.
Place your left hand on the wall for support, palm flat.
Bend your right knee and reach back with your right hand to grab
your right ankle.
Gently pull your right heel toward your behind, feeling a stretch in
your right quadriceps.
Hold the stretch for 30 seconds.
WALL SPINAL TWIST | DIFFICULTY—EASY

Sit on the floor with your legs extended straight in front of you and
your back against the wall.
Lift your right knee and rest your right hand on it.
Twist your upper body to the left, using your left elbow against the
wall to gently turn yourself.
Hold the stretch for 20.
Return to the center.
Lift your left knee and rest your left hand on it.
Twist your upper body to the right, using your right elbow against
the wall to gently turn yourself.
Hold the stretch for 20.

N
Chapter 4
4-WEEK WALL PILATES CHALLENGE WITH
WEEKLY WORKOUT PLAN—WITH A
SPECIAL GIFT
ow that you have all of the instructions and illustrations needed for your
warm-up stretches, wall Pilates routines, and cool-down stretches, let's
bring it all together into a cohesive, user-friendly, plan.
The table below is organized into weekly segments that seamlessly integrate
all of the exercises from Chapter 3. You'll find the corresponding page
numbers for easy access, and the recommended number of repetitions to
complete.
But, here's the secret: Keep reading beyond these tables! This chapter holds a
special, complimentary gift designed to help you track your journey and
celebrate your milestones.

Don’t forget to warm up and cool down!
Week-by-week Wall Pilates Workout Plan

Monitoring Your Progress and Celebrating Your
Achievements
When you embark on a journey to improve our mental and physical well-
being, it often comes with its fair share of challenges.
You understand that these changes are for the best, but breaking old habits
can be tough.
Sometimes, you get so entangled in this struggle that your original goals start
fading away.

Motivation is a wonderful force; it's what propels you to begin success but
you must recognize that motivation is fleeting.
Sooner or later, it gives way to something necessary: self-discipline or the
lack thereof.
You need the ability to inspire yourself when facing the inevitable challenges
life throws your way and overcoming these hurdles gradually builds your
self-confidence as well as your self-discipline.
Setting attainable, meaningful goals that can be adjusted as you reach
milestones is crucial.
By monitoring plateaus and setbacks, you can transform your health journey
into a personal adventure, where you're firmly in control rather than just a
passive passenger on a bus headed toward yo-yo weight.
Instead of resigning yourself, it’s time to take ownership of what you can
control.
This approach fortifies your commitment to long-term health and well-being
by activating the brain's reward system, reinforcing the idea that these
changes bring you joy.
For many women, effectively monitoring progress and success is the last
hurdle, and can often feel insurmountable because of the demands placed on
you to do it all.
This book—this fresh beginning—is the gift I have shared with you. Below,
you'll find a QR code for your free, downloadable, and printable ForeverFit
Progress Journal.
With this journal as your companion, you can rekindle your motivation,
cultivate self-discipline, actively monitor your progress, and celebrate all
your fitness and wellness achievements.
Using this journal will enable you to reflect on your starting point, uncover
your successes, pinpoint areas needing extra attention, and identify recurring
challenges.
Once identified, challenges become conquerable, goals become more
achievable, and you can refocus on your primary objective; crafting a
resilient, agile body.
So, with this in mind and your workout plan in hand, your final step is to gain
control of your nutritional needs.

Y
Chapter 5
THE POWER OF NUTRITION IN WEIGHT
LOSS AND LOSING BELLY FAT—EATING
FOR YOUR BODY
ou now have all of the information you need to begin your exercise
journey, but we need to cover one more important aspect when it comes
to losing belly fat and reclaming your body—your nutrition. I’m going to
remind you of the one simple truth when it comes to your weight loss
journey; You can’t exercise away bad nutrition. When it comes to weight
loss, nutrition trumps all other factors—that’s not to say that you don’t need
to exercise, because you do—but the dynamic duo of exercise and nutrition
really is the key to losing weight in a sustainable way.
In the past, a lot of focus was placed on heavily restrictive diets, cutting out
carbs entirely, eating fewer calories than the average person needs to function
properly, and even pharmaceuticals that promise to help you shed pounds and
keep them off. The reality is that your body needs a certain number of
calories to be healthy and if you’re going to starve yourself, you’re going to
do damage to your body.
Now, remember I said that you need to eat in a calorie deficit?

This deficit doesn’t need to be a large one—In fact, if you try to remain in a
dramatic deficit, chances are your body is going to stop losing weight
entirely. What you need to do is create a sustainable calorie deficit that allows
you to lose around 1 to 2 pounds per month. And this is where nutrition-
dense foods come in.
These are the foods that are packed with vitamins, minerals, and all the good
stuff your body craves. They’re the nutrition powerhouses that provide you
with more bang for your buck, metaphorically speaking, of course.
And here’s the best part about nutrition-dense foods—they're not just good
for you; they're satiating too. But how do nutrition-dense foods aid in weight
loss?
First and foremost, natural foods are mostly low in calories but high in
nutrients. Now this isn’t all natural foods, some foods like peanuts contain a
ridiculous number of calories (800 plus per cup) so you need to be aware of
what you are putting in your mouth and ensure you’re eating mindfully—
that’s why I have designed the recipes in this book for you. For the most part
though, nutrition-dense food is going to make you feel full before you overeat
on them which is more than we can say for that box of greasy fries.
It’s not all about calories when it comes to weight loss, you need to be able to
feed your body the right foods that are packed with the essential vitamins and
minerals your body needs to function optimally. Always remember, a well-
nourished body is more likely to sleep well, manage stress better, and avoid
empty-calorie junk foods.
These nutrition foods and tips that aid weight loss include
fiber—a natural appetite suppressant that takes up space in your
stomach, making you feel full and satisfied. But that's not all—
fiber slows down the digestion process, and this means you get to
prevent blood sugar spikes and crashes that lead to hunger pangs.
Foods that contain fiber include oats, whole grains, beans, fruits,
and vegetables.
protein—eating high-protein foods helps support muscle growth
and health and keeps you satiated. Protein foods truly are your
secret weapon for staying full and in curbing your cravings for
unhealthy carb-laden snacks. Protein prevents muscle loss and
increases your resting metabolic rate. Foods that contain protein

include lean meats, poultry, fish, tofu, or plant-based options like
lentils and chickpeas. Remember, it’s not just about insipid, boiled
chicken breasts.
balancing out your plate—your plate should be a canvas with half
of it being filled with colorful, non-starchy vegetables like leafy
greens, bell peppers, and broccoli, a quarter of it being healthy
carbohydrates in the form of grain or starch, and a quarter being
protein. A bonus tip is to begin your meal by eating your
vegetables and protein, opting to eat your carbs last.
hydration—you need water, not just because you’re going to be
pretty unhealthy without it, but because most of us confuse thirst
with hunger at least once per day. Before you reach for that bag of
chips, try sipping some water first!
learn the art of mindful eating and portion control—while
nutrition-dense foods are your allies, you can still overeat on them
and derail your weight loss goals. Yes, that’s right! Even the
healthiest foods can lead to weight gain if you aren’t mindful about
what you’re eating. Eating mindfully involves slowing down,
savoring each bit, and paying attention to your body’s cues so that
you know when you’re full.
Making Smart Food Choices for Your Body
Busy women, like you, can find it extremely challenging to make smart food
choices. That quick coffee you pick up from the local drive-through is the
first choice—there are 560 calories in a fast-food frappe, by the way—can
mean that you are consuming far more calories in a day than you intend to
most times. It’s important that you understand the value of making smart
food choices. For example, if you made that same frappe at home with
almond milk and popped it into a to-go cup, you’d only be consuming 67
calories.
Here’s how you can make these smart food choices for yourself and stick to
the eating plan I’ve created for you.
1. Plan your meals: Having a solid plan about what you will eat and
shopping ahead of time is your best friend when it comes to healthy
eating. Taking a small amount of time each week to plot out your
meals and snacks will ensure you are putting good things into your

body and aren’t making bad choices for your weight loss.
2. Prep your meals: Batch cooking and meal prep can be an absolute
game-changer when it comes to weight loss. By just spending a
few hours on the weekend cooking and portioning out meals for the
week, you’re mitigating the risk of overeating because everything
is planned and portioned out for you.
3. Don’t forget to portion your healthy snacks: A lot of the empty
calories women eat are from snacking. While snacking is actually
great for your body and metabolism, it’s important that you have
healthy snacks on hand. Think nuts, dried fruit, seeds, yogurt, and
pre-cut veggies.
4. Opt for nutrition-dense, protein swaps: If you’re eating out, look
for foods that are nutrition-dense. Choose salads, lean proteins and
skip the fries for a side of veggies. Ask that foods are grilled rather
than fried and pass on the sauces.
5. Invest in a large water bottle: A great way to remain hydrated is to
make sure you have a large, reusable water bottle that helps you
keep track of how much water you have had. If you’re a coffee or
tea drinker, don’t add refined sugars or creamers, and make sure to
drink a glass of water before any other drink.
6. Eat seasonally: Your body is designed to eat according to the
seasons. Select fresh fruits and vegetables that are in season so that
you can feed your gut bacteria and ensure you’re keeping your
microbiome healthy.
7. Make it a habit to read labels: If you need to buy pre-packaged
foods and spices, read labels carefully. Dried spices and sauces
often contain a lot of added sugars, excessive sodium, and other
ingredients that can derail weight loss.
Remember, making smart food choices and nutrition is never about
perfection; it's about making progress and making mindful choices in
nourishing your body. It's really okay to indulge every so often.
Foods That Support Your Hormones
I know this is a lot to take in, you only need to read a little more information
before moving onto your set meal plan. The reason you need to know this
information is that it provides you with the motivation you need to eat a
healthy, nutritious diet that supports your weight loss.

So, the one thing we haven’t covered in this section is foods that help to
support your hormones. A lot of the nutrition-dense foods listed above will
help to keep your hormones balanced but it’s important that you are able to
identify which of these foods is absolutely essential for your unique hormonal
needs. For example, colorful vegetables cover quite a few different veg you
could eat, but you need to be more specific and eat leafy greens, red pepper,
and purple cabbage which are great for your hormones.
With that in mind, let’s look at the foods that need to be included in your diet
to help support your hormonal balance.
Avocado: Avocados are a great source of healthy fats, including
monounsaturated fats. These fats are important for hormone
production and balance.
Berries: Berries like blueberries, strawberries, and raspberries are
rich in antioxidants, which can help reduce inflammation and
support overall health.
Beans and Lentils: Legumes like beans and lentils are rich in fiber
and protein, making them a good choice for stabilizing blood sugar
levels and supporting hormonal health.
Broccoli: Cruciferous vegetables like broccoli contain compounds
that support estrogen metabolism and detoxification. They can help
maintain a healthy estrogen balance.
Citrus Fruits: Citrus fruits like oranges, grapefruits, and lemons
are high in vitamin C, which can help support adrenal gland
function and hormone production.
Fatty Fish: Salmon, mackerel, and trout are excellent sources of
omega-3 fatty acids. Omega-3s can help reduce inflammation and
support hormonal balance.
Flaxseeds: Flaxseeds are high in lignans, which have estrogen-like
properties and may help regulate estrogen levels in the body. They
also provide fiber and healthy fats.
Leafy Greens: Spinach, kale, Swiss chard, and other leafy greens
are rich in nutrients like folate and iron, which are essential for
healthy hormone production.
Lean Protein: Lean sources of protein like chicken, turkey, tofu,
and fish provide amino acids that are essential for hormone
production and overall health.

Nuts: Almonds, walnuts, and other nuts are high in healthy fats
and protein. They provide important nutrients for hormone
production and balance.
Seeds: Besides flaxseeds, other seeds like pumpkin seeds and
sunflower seeds are rich in vitamins, minerals, and healthy fats that
support hormonal health.
Turmeric: Turmeric contains the active compound curcumin,
which has anti-inflammatory properties and may help balance
hormones.
Whole Grains: Whole grains like quinoa, brown rice, and oats
provide complex carbohydrates and fiber, which can help regulate
blood sugar and support steady energy levels.
Yogurt: Greek yogurt and other probiotic-rich foods can support
gut health, which is linked to hormonal balance. A healthy gut
microbiome can help regulate hormones.
And now that you know what your body needs to be healthy and to aid
healthy weight loss, it’s time to simplify this information for you in the
chapter below. By following the eating plan and delicious recipes below, you
can enjoy a healthier, leaner body that burns fat while you do your wall
Pilates and while you’re at rest.

T
Chapter 6
4-WEEK MEAL PLAN WITH RECIPES AND
SHOPPING LIST
his final chapter is dedicated to some convenient, nutritious meals that
will help nourish your body and keep you full and fueled throughout your
day. Each of these meals comes with a shopping list as well as a recipe.
Feel free to modify each of these to suit your specific dietary needs and
tastes, but do be mindful of additional hidden calories in anything you add to
your dish.
Icons Key
= Time = Serving size = Preparation Time =
Cooking Time
Breakfast Recipes
Breakfast is the most important meal of the day. It’s never a good idea to skip
breakfast but if you’re one of those people who simply doesn’t enjoy
breakfast, try starting with a half-portion of these recipes and work your way

up to a full portion.
GREEK YOGURT PARFAIT
5 minutes 1 person 5 minutes 0 minutes
Nutritional Facts: 350 calories, 7g fat, 55g carbohydrates, 18g protein
Ingredients
1. 1 cup of non-fat Greek yogurt
2. 1/2 cup of mixed berries—strawberries, blueberries, raspberries
3. 1 tablespoon of honey
4. 1/4 cup of granola—choose a low-sugar option
Directions
In a bowl or glass, start by layering half of the Greek yogurt.
Add half of the mixed berries on top of the yogurt.
Drizzle half of the honey over the berries.
Sprinkle half of the granola on top.
Repeat the layers with the remaining ingredients.
VEGGIE AND EGG BREAKFAST WRAP
Ingredients
1. 1 whole wheat tortilla
2. 2 large eggs
3. 1/4 cup of diced bell peppers (any color)
4. 1/4 cup of diced tomatoes
5. 1/4 cup of diced onions
6. 1/4 cup of spinach leaves
7. Salt and pepper to taste
8. Cooking spray (for the pan)
Directions

Whisk the eggs and add a pinch of salt and pepper in a bowl.
Heat a non-stick skillet over medium heat and coat it with cooking
spray.
Add the diced vegetables and sauté for a few minutes until they
start to soften.
Pour the whisked eggs over the vegetables and scramble them until
they are fully cooked.
Warm the whole wheat tortilla in a dry skillet for about 20 seconds
on each side.
Place the scrambled eggs and veggies in the tortilla, and roll it up.
OATMEAL WITH ALMONDS AND BANANA
Ingredients
1. 1/2 cup of old-fashioned oats
2. 1 cup of unsweetened almond milk—or any plant milk of your
choice
3. 1 small banana, sliced
4. 1 tablespoon of sliced almonds
5. 1/2 teaspoon of ground cinnamon
6. 1/2 teaspoon of honey—optional for added sweetness
Directions
In a saucepan, bring the almond milk to a gentle simmer over
medium heat.
Stir in the oats and reduce the heat to low. Cook for about 5
minutes, stirring occasionally, until the oats are soft and the
mixture thickens.
Remove from heat and transfer the oatmeal to a bowl.
Top the oatmeal with banana slices, sliced almonds, and a sprinkle
of ground cinnamon.
If desired, drizzle with honey for extra sweetness.

Lunch Recipes
Lunch is your time to indulge and eat healthy fats, whole grains, and high-
protein meals. Make sure to not have lunch after 2 pm as this can affect your
appetite later and you could unintentionally eat your supper too late.
GRILLED CHICKEN AND QUINOA SALAD
Ingredients
1. 4 oz boneless, skinless chicken breast
2. 1/2 cup cooked quinoa
3. 2 cups mixed greens
4. 1/4 cup tomatoes, sliced
5. 1/4 cucumber, sliced
6. 1/4 onion, thinly sliced
7. 1 tablespoon balsamic vinaigrette dressing
Directions
Season the chicken breast with salt and pepper.
Heat a grill or grill pan over medium-high heat and grill the
chicken for about 5 to 7 minutes on each side until fully cooked.
Let the chicken rest for a few minutes, then slice it into strips.
In a large bowl, combine the mixed greens, cooked quinoa, cherry
tomatoes, cucumber, and red onion.
Top the salad with the grilled chicken strips.
Serve with balsamic vinaigrette dressing on the side.
VEGGIE WRAPS WITH HUMMUS
10 minutes 1 person 10 minutes N/A
Ingredients

1. 1 whole wheat wrap or tortilla
2. 2 tablespoons hummus, ready-made
3. 1/2 cup mixed bell peppers, thinly sliced
4. 1/4 cup shredded carrots
5. 1/4 cup cucumber, thinly sliced
6. 1/4 cup spinach leaves
Directions
Spread hummus evenly over the whole wheat wrap.
Layer on the mixed bell peppers, shredded carrots, cucumber, and
spinach leaves.
Season with a pinch of salt and pepper.
Roll up the wrap tightly and slice in half.
LENTIL AND VEGETABLE SOUP
Ingredients
1. 1 cup cooked green or brown lentils
2. 2 cups mixed vegetables, chopped
3. 1/2 onion, diced
4. 2 cloves garlic, minced
5. 4 cups low-sodium vegetable broth
6. 1 teaspoon olive oil
7. 1 teaspoon dried thyme
Directions
In a large pot, heat olive oil over medium heat. Add diced onion
and minced garlic, and sauté for 2-3 minutes until fragrant.
Add the mixed vegetables and dried thyme to the pot and cook for
another 5 minutes.
Pour in the vegetable broth and cooked lentils. Bring to a boil.

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