Fitness Archives | Jenna Danielle

One Week Meal Plan

July 31, 2020

I’ve gotten a lot of questions about my regular meal plan and it’s hard to come up with an answer, because there’s not a lot that I actually do eat regularly (besides eggs. I’m an eggaholic). I love to switch things up, but I try to keep most of my meals ‘healthy’ because that’s what I enjoy and what makes my body feel good.

I like to keep meals interesting, but that doesn’t mean they have to be complicated. It’s easier to stick to a plan when the meals aren’t overly complex or require a lot of prep time.

Here, I’ve put together a week’s worth of healthy meals that I keep in my rotation. These are some of my favorites and I know you’ll love them, too!

One Week Meal Plan

Breakfasts– Pick any two to mix and match!

Protein pancakes w/ fresh berries
2 eggs, any style cooked with nonstick spray
2 slices of turkey bacon
1 slice of whole grain toast w/ 1/4 avocado & squeeze of lemon on top
Sliced tomatoes w/ salt & pepper
Low fat cottage cheese
My Green Drank protein smoothie

Check out my FREE editable grocery list to take the guesswork out of buying healthy at the grocery store!

Lunches–

Ground Turkey Taco Bowl
Caprese Chicken
Portobello ‘Burger’
Snacks–I do this several times per week if I’m not super hungry, or I am absorbed in my work.
Green salad with chicken or turkey

Snacks- When cravings hit in between meals!

Low fat cottage cheese
Nuts
Whole grain bread with peanut butter
Celery sticks with peanut butter
An apple with peanut butter (I really like peanut butter….)
Hummus and veggies
Guacamole and salsa with veggies
Cheese stick
These protein bites
Boiled eggs
A piece of fruit
One of these protein smoothies
Chomp’s turkey sticks
My Harvest Muffins

Dinners- We like to eat out about once per week (sometimes more if we’ve had a busy day or we’re feeling lazy) and I believe that it’s important to enjoy meals out at a restaurant or snag carry out once in a while. Not only are you supporting your community, but you’re much more likely to stick to a meal plan when you enjoy it, or have a special dinner to look forward to. Look at this list with an open mind–mix and match and have fun with it!

Follow me on Pinterest for SO many more recipe ideas!
I love to search and pin healthy meals ALL the TIME!

PS My bestie Ashley over at Smashingly Ashley is an INCREDIBLE cook and I’m so excited to share a few of her delicious recipes as part of this one week meal plan!

Monday— Miso-Glazed Salmon w/ brown rice and steamed broccoli

Tuesday— One Pan Baked Chicken Fajitas (Taco Tuesday, anyone?)

Wednesday— Smashingly Ashley’s Instant Pot Chicken Noodle Kale Soup

Thursday— Southwest Quinoa Salad

Friday— Head out to support a small business!

Saturday— Easy Baked Cod & Asparagus

Sunday— Smashingly Ashley’s Dairy Free Creamy Lemon Piccata Chicken

Pin for later:

What’s Motivating Me Right Now

February 18, 2020

I love a good quote.

Somedays, when life or obstacles seem overwhelming, I need something positive to repeat to myself to convince myself I can push through.

Check out some good ones I’ve found over the interwebs recently.

January Challenge

January 1, 2020

#JanuaryWithJenna

Are you ready to thrive?

I’m inviting you to come along with me for the whole month of January as I get ready for 2020 in a big way.

Every day I’ll post a challenge to my Instagram along with a workout. The goal is to keep moving our bodies as we focus our minds on gratitude, positivity and all around well being. I will be sharing healthy recipes, goal setting, tips, motivation AND SO MUCH MORE!!

A new DECADE calls for a successful, healthier, more grounded you. If you’re like me and you’ve never been very good at sticking to New Years resolutions, let’s take this one day at a time. Building positive habits doesn’t require superhuman effort or perfect organization skills, trust me.

To participate in this challenge, I don’t require any resolutions or big plans. All I require is that you show up every day. If nothing else, read my post for the day and think on the message I wrote. Our lives are all very different. Somedays you may not get a chance to workout and that’s perfectly OK. This is your journey and no one can decide how it will play out but you.

So what about the workouts?

Each workout will take 30 minutes or less of your time.

Here’s a little secret about me: I can’t stand the gym in January. It’s packed! It seems like no matter what time I get there, there’s always a wait for the machine I want to use.

This January challenge requires ZERO gym time. You can get a full, effective workout at home, without expensive equipment, I promise. I’ve designed these workouts to be quick and effective so that you can get your sweat on while the kids nap or first thing in the morning–anytime, y’all!

It’s all on the ‘Gram!

Make sure you turn on post notifications! To do this, look for the ••• on the upper right hand side of any of my posts. Select that, then select Turn On Post Notifications. You’re done! You’ll get a little reminder every time I post a new day of the challenge! This way you’ll never miss a day!

I would love for you to keep me updated on your progress! Use the hashtag #JanuaryWithJenna in any stories or posts you share! If you have any questions, comments or concerns or if you need a modification for any of the workouts, shoot me a DM or email me at hello@jennadanielle.com.

Ready? Get Set, GO!

January 1:

January 2:

January 3

January 4

January 5

January 6

January 7

January 8

January 9

January 10

January 11

January 12

January 13

January 14

January 15

January 16

January 17

January 18

January 19

January 20

January 21

January 22

January 23

January 24

January 25

January 26

January 27

January 28

January 29

January 30

January 31

Booty Workout w/ Fitnetic resistance bands

December 10, 2019

Build a better booty 🍑 with @fitneticbrand resistance bands!

Fun designs and amazing quality: these booty bands make great gifts!

Whoa, y’all, these things are no joke. I am so sore. Get a short, effective workout in less than 30 min with these babies and grow the bootay. Here’s what I did:
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1. Glute Bridge w/ Abduction—15x
2. Squat Jumps—10x
3. Low Crab Walk—10x/each side
4. Elevated Frog Pumps—15x
5. Kickbacks—15x/each leg
6. Hip Abduction—10x
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@fitneticbrand designs these bad boys with excellent quality and stylish designs (I mean, have you seen the marble or the leopard print ones??) 🐆
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I love the myriad of simple workouts I can get done anywhere with these resistance bands. AND they’re easy to store & perfect to take traveling.
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🎄🎅🏼Pro hint: these would make the BEST stocking stuffers! Check out my post for fitness gift ideas UNDER $30! 🎅🏼🎄
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AND be sure to check out @fitneticbrand on IG for a giveaway!
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Have any questions about home workouts? Drop ‘em below!

Disclaimer: This is a paid advertisement,
but all opinions and workouts are my own.

If you’re looking for even more home workouts, be sure to check out my post here: 10 Easy Home Workouts.

And if you feel like you need a bit more structure, my ebook Fit + Toned is available for purchase here:

Fitness Gift Ideas Under $30

December 8, 2019

This post may includes affiliate links to products I truly use & recommend. I earn a commission, at no extra cost to you, if you purchase from my links. This helps keep JennaDanielle.com running and puts kibble in the fuzzdogs’ bowls. Thank you for supporting this crazy dream of mine!

The holiday shopping frenzy is upon us! If you have a fitness lover in your life, you may be wondering what to get them that won’t break the bank. Fear not! I’ve compiled this list of gift ideas any active body will love and that won’t make your wallet sad.

Be sure to check out my gift guide for bloggers here!
I’ve also put together a list of photography gadgets that make my life easier!

Roll out sore muscles and speed up recovery with a foam roller. I love that this one is small enough to be put away when not in use. I use mine almost daily.

This foam roller is longer and can be useful for stretching and yoga as well as rolling out tightness and kinks.

BCAAs, or branch chain amino acids, are the building blocks of protein. Adding a scoop of this to water during and after workouts helps muscle growth, recovery and hydration. If your fitness friend isn’t supplementing with BCAAs, they are missing out! Scivation has the best flavors on the market.

An essential for yoga and at-home workouts. This one is wonderfully thick and comes with a handy carrying strap.

Have you heard that we should try to drink a gallon of water every day?! It may sound like a lot but it’s true! Give the gift that reminds your fitness pal to keep chugging!

Taking a smoothie on the go?? HECK YES! This little guy has thousands of great reviews. Put one in your fitness enthusiast’s stocking and I bet they’ll be excited, too!

If your loved one enjoys home workouts give them the tools to take theirs to the next level with my ebook Fit + Toned: a 4 week total body transformation.

Right now you can use my code FITNEWYEAR to get it for just $27.99!

That’s almost 50% off!

I’ve owned several pairs of these over the years and I keep coming back to them for the price, the quality and the design. The over-the-ear design keeps the headphones in place, no matter how sweaty or intense my workouts get.

How about a way to carry a phone while working out? While workout pants with pockets are becoming more prevalent, many don’t keep phones super secure. Either of these are great ways to be totally hands free at the gym/while doing fitnessy things. That’s a huge win in my book.

These resistance bands are designed to be cute, but the burn they give you is so real! They’re specially made so that they don’t pinch or roll while using them. They range from lightweight to heavy. I LOVE mine.

I put together a workout video with my Fitnetic bands you can check out here.

If your fitness lover is a yoga lover as well, a set of blocks can be great aide in their practice. This set comes with a strap, too to help get those stretches even deeper.

This dual compartment shaker bottle is so cool. You can carry two separate liquids, like pre and post workout supplements, or even put your keys or some nuts in the second compartment and still carry your water or protein.

There are so many options when looking for gifts for the fitness lover in your life! I hope this list has helped you narrow it down a bit. Do you have any additional suggestions? Leave me a comment and I’ll add it to the list!