Sharing what I ate in a day plus an easy plank routine for beginners. And our favorite “skinny” protein hot cocoa.

Warning my eats yesterday were pretty boring, haha. Sometimes it is just the way it is. 

Meal 1 – post-workout smoothie (1 banana, water, brown rice protein, handful fresh parsley, mint, and romaine)

M2: peach and coffee

M3: unpictured – a big plate of oven roasted broccoli (cooked in coconut oil and cinnamon) and salmon drizzled with 1 tbsp coconut oil

M4: another peach

M5: protein thin mint

M6: simple squash avocado salad with cucumber, carrots, dulse flakes, apple cider vinegar, sunflower sprouts, and 2 spoonfuls of hemp seeds

Although my dinner was pretty special! It was Lori and I’s dad’s birthday yesterday, so I took my parents out to celebrate.


We all left the restaurant stuffed! It is always so fun to see my parents eating sushi!

I was home doing some work and saw this post from Katie, and knew it must be a sign for me to have some chocolate.  Oh how I love pure chocolate bars!

Now onto a new video I filmed a few days ago. Lori and I have received request for more plank workouts for beginners. We have shared one before – plank and bridge post interval workout. So here is another plank workout video for you guys! Share with anyone you may know that is new to planking. (remember when starting a new workout program consult with you doctor and know you own limits)

easy tabata inspired plank interval workout


A great way to get used to holding plank. Give yourself time to get used your core being engaged! And over time challenge yourself to hold it longer. Believe in yourself that you can do it!

And enjoy some chocolate protein cookies after you plank! They are the perfect balance of carbs and protein.

More shout outs! 

Emily glad you liked our perfect fit protein hot cocoa!  Which I realized I do not think I have shared here on the blog before. Please forgive me, this is what I did:

Edible Simone is making an epic birthday cake

Jennifer so happy to hear you got to enjoy chocolate chip cookies again!

And Kirstie made our chocolate squash cookies…so happy you and your family enjoyed them!

Lisa enjoyed some socca!! Lisa this is our type of meal.

We love hearing from your guys! xoxo

Now I need your help. This weekend we are having another birthday celebration for my dad (with the rest of the family, well minus Lori, wish you could be here) But our dad is not really a sweets person like the rest of the family, so making him desserts are always tricky. He loves our coconut lime cream cakes.

So Lori and I have been brainstorming what I should make him, any thoughts? Do you have any non-sweet lovers in your family?  If so, what do you tend to make them?

PS. If you want to  more great real time full length workouts. Workouts that won’t take hours out of your busy day yet will give you amazing results. Join our online training club to start your fitness journey.

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27 thoughts on “Easy plank for beginners + daily eats

  1. i am the non sweet lover in my house and i usually get bacon haha :)p.s. your hair looks so cute michelle!

    Posted on October 24, 2012 at 9:29 am
    1. Thanks girl!

      Posted on October 24, 2012 at 10:14 am
  2. I’m a tabata lover and I love using that style to help increase my ability to do harder moves. Great workout. We aren’t really huge sweet eaters either, but we always tend to do a cookie cake or pie or cake of some sort for birthdays. Pies tend to be less on the sweeter side or at least they can be made a little less sweet and you can use fruit, which is my favorite sweet treat! Can’t wait to see what you two come up with!

    Posted on October 24, 2012 at 9:31 am
    1. Thanks Sarena, ya I was thinking pie.

      Posted on October 24, 2012 at 10:15 am
  3. Sushi is the jam! I need to make that socca recipe 🙂 I’ve never had an issue with a non-sweets lover since my entire family loves every type of food. haha

    Posted on October 24, 2012 at 9:42 am
  4. First of all, cute braid! I reallyreallyreally love flourless chocolate cake. Cut way back the sugar (whatever you use for sweetener) I love the fudgy-ness without it being overly sweet (I want to taste good chocolate-not sugar!)…or keep it super simple and make a pretty fruit salad, or a simple baked apple 😀

    Posted on October 24, 2012 at 11:03 am
  5. That perfect fit protein hot cocoa sounds amazing! I’m definitely going to try that out!

    Posted on October 24, 2012 at 11:37 am
  6. I love the idea of pie, that always sounds more appealing than cake to me (don’t know why). You could always make a sushi “cake” or something that’s not really dessert to celebrate too!

    Posted on October 24, 2012 at 1:03 pm
  7. SERIOUSLY love you girls! You are coming up with amazing recipes lately and I am seeing them all over except for in my belly! Haha!

    YAY for some chocolate! I have that exact same bar in my fridge, love it! So good when you are craving a sweet!

    Awesome plank workout too, love the pink top! So pretty!

    Glad your dad had a good birthday and all that sushi looked AMAZING!

    Love you girls!

    Posted on October 24, 2012 at 2:15 pm
    1. Thank you sweet Katie! we love ya too!

      Posted on October 24, 2012 at 2:33 pm
  8. Thanks for the shout:) All your meals are seriously what I tend to eat like, so I love when you share your daily eats. I really want to try out the perfect fit protein, does it taste the same as sunwarrior? because they have pretty much the same ingredients if I remember correctly?

    Posted on October 24, 2012 at 3:42 pm
    1. Lisa we find perfect fit to have an overall better flavor the sunwarrior.

      Posted on October 24, 2012 at 6:08 pm
  9. Have you ever tried the Lindt Sea Salt Dark Chocolate? Oh my mmmmm!

    Sushi dinner are my fave!

    Posted on October 24, 2012 at 4:59 pm
    1. Kierston I have not had that one! yay for sushi

      Posted on October 24, 2012 at 6:08 pm
  10. ohh yea! happy birthday goodness! you are a good daughter. and i love that plank workout. I might use it for me core class.

    your skin is looking gorgeous!

    Posted on October 24, 2012 at 5:09 pm
    1. haha Lindsay I edited my skin 🙂 it is NOT that smooth, I wish it was. one day maybe, but thank you!

      Posted on October 24, 2012 at 6:09 pm
  11. Looks like a great way to celebrate your dad’s birthday! I will have to do this plank workout. Love your earrings and the braid girl! xo

    Posted on October 24, 2012 at 5:37 pm
    1. Thank you Heather! Happy planking!

      Posted on October 24, 2012 at 6:10 pm
  12. I love getting an idea of how people space out their snacks & meals and work their fitness into a given day so thank you so much for sharing. Definitely the inspiration I needed to get off my booty & keep going! 🙂

    Posted on October 24, 2012 at 8:17 pm
  13. Awesome post!! Thanks for all the ideas. I look forward to having the hot chocolate.

    Can you post how to make “warm salads” you referenced in a previous post? I was unable to find it on Instagram.

    Posted on October 24, 2012 at 10:00 pm
  14. Im STILL such a beginner when it comes to the plankage.

    Posted on October 25, 2012 at 5:43 am
  15. I love rice pudding!! It’s not too sweet, just creamy and I love it with lots of cinnamon mmm. PS thanks for the new plank video!!

    Posted on October 25, 2012 at 10:37 am
  16. All of your meals look soooo good! And that peach….Yum! I have been craving peaches lately too! And what better way to end the night than with some sushi! You definitely know how to eat! I would offer some advice for your dad, but my family has a small, ok HUGE sweet tooth! Have a great night! 🙂

    Posted on October 25, 2012 at 7:11 pm
  17. Wow, from the photos, your skin is looking amazing…. how are you two getting on with your anti-acne regime?

    I’ve been having a lot of success with a vitamin C- Niacin blend which cleared up a few issues within DAYS…. plus vitamin C is just awesome in general.

    Yummo, your eats look delicious – love coconut oil!

    Posted on October 25, 2012 at 7:33 pm
    1. thanks Lou, we are doing good with our acne, still get occasional pimples but mostly from stress we feel. Dealing with our scars now, makeup helps 😉 Glad you are doing well too! We take niacin too before bed and liking it!

      Posted on October 26, 2012 at 9:52 am
  18. I included this great post in my Links You’ll Love piece – Keep up the great work!

    Posted on October 29, 2012 at 8:27 am
  19. Hi there so I have been doing this plan workout and I re ently increased my intervals to 30 seconds with 10 seconds rest in between and I realize that you do not provide fitness advice etc. But I was just curious if you remember how you increased your plank times to 5 minutes (wow I can not imagine 4*30 seconds feels a lot to me right now 🙂 ) Thanks! And love my thin mints by the way. I am considering making them with maca and carob and eliminating cocoa powder alltogether. WE will see 🙂 Thanks.

    Posted on February 13, 2013 at 1:56 pm