Quarantine guide 2021 PDF

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Summary

Helping you get your muscles moving after almost 2 years of quarantine...

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MY COMPLETE GUIDE TO..

STOMACH ON FLAT, BOOTY ON PHAT A NO BULLSHIT, NO EQUIPMENT QUARANTINE PLAN

CREATED AND FOLLOWED BY: @_EROZE

TA BLE OF CONTENTS TAB INTRO

2

NUTRITION

3

TRAINING

4

BREAKFAST IDEAS

5-8

LUNCH & DINNER IDEAS

9-12

SNACK IDEAS

13

TRAINING SCHEDULE

14

QUARANTINE WORKOUT

15-19

STATIC STRETCHES

20

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INTR O INTRO

Thank you for purchasing my complete guide to getting quarantine fit in the comfort of your home. I don’t think that there would ever be a more perfect time to start a home plan than right now given the crazy situation we’re in! I originally created this plan for myself to follow but decided to share it so we can do this together and keep each other accountable! It’s very easy to get lazy and discouraged while being stuck at home, especially when you stocked up on as much food and snacks as you can which I’m sure you can’t stop eating – yes I’m talking to you. We don’t know how long this situation will last (hopefully not much longer at all), so to use this as a time to eat whatever you want and sit on the couch all day probably isn’t the smartest idea. There are two types of people right now - we’ll call the first person Ana. Ana will completely write off any motivation to stay active and eat healthy during a time where she most likely has all the time in the world to do so without the inconvenience of coming home late, or having other things to do. Ana will use this as “free time” to enjoy herself and binge, vowing to continue on a solid schedule once “it’s all over”. We’ll call the second person Elsa. Elsa will take this as an opportunity to not only maintain all the progress she has already made, but as an opportunity to make even more progress. Elsa will make time to try some new recipes, and be able to have a solid workout in pyjamas and a face mask, while watching her favourite show or blasting her favorite music. Elsa will take advantage of the time she has right now to create some healthy habits that she can continue with once things go back to normal. You. Are. Elsa

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NUTRITION

Preparing for this plan will be pretty easy considering we’re going to be making use of whatever we already have at home and whatever we can find at the grocery store. If you think that you can eat whatever you want because you’re working out – you may want to think again! In fact, just cleaning up your nutrition and making healthier choices WITHOUT even working out can completely prevent any unwanted weight gain AND muscle loss. Nutrition is ALWAYS important – especially when you’re not as active as you usually are – commuting to work, on your feet, at the gym, running errands, social events etc. Nutrition during a time like this is SO important – especially since we want our immune system to be strong and be able to fight off anything that tries to get in. For the nutrition section of this plan, I’m going to give you some simple and tasty breakfast, lunch, dinner, and snack ideas/recipes. These meals/snacks are my personal staples because they’re super easy and require minimal ingredients. I have given you a list of ingredients you will need, as well as directions, diet preference substitutions, and exact calories and macros for my versions. In normal situations, I always recommend calculating your exact calories/macros BUT during a time like this, we’re going to focus more on just eating healthy and feeding our body nutrients in general with simple + healthy meals and snacks that you can make for you and anyone you’re with! You can make the meals exactly as is, or you can use the measurements and recipes as a guideline and substitute for anything you have at home – that goes for all the proteins, veggies, carbs, and anything in between! For example, if a recipe calls for broccoli and you only have peas, then use that instead! Nothing is strict – just make use of whatever you have!

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TRAINI NG TRAINING

I wanted to make this a no equipment needed workout. The reason for this is that not everyone has equipment available to them and the point of a quarantine workout is that you can start doing it NOW without the need to leave your house to get anything. Everything can be done with bodyweight only but I HIGHLY recommend a band – this will help add resistance and really give you that burn. If you are able to order equipment online from places like Amazon for example, then that can benefit you a lot as you can add even more resistance and still be able to progressively overload. You can also use anything you have at home that can add resistance such as a milk jug, packs of rice, books, a full backpack etc. We’re going to be focusing on our lower body (legs/glutes), as well as our core and stamina. We’ll be doing 3 lower body days per week which will target our legs and hit every part of our glutes. We’ll also be doing 2 core and cardio days which will focus on fast paced HIIT drills and effective ab exercises. This way, we can still get our cardio in without the need for a treadmill or any cardio equipment. Each exercise will have the option to use ankle weights and/or dumbbells in addition to the bodyweight/band if you have that equipment available to you. I will be providing the exact amount of sets, reps, and rest times as well. If you are using bodyweight or a band only then I recommend your rest times be shorter than if you were to use any added weight. Remember, take as much time as you need to rest or have some water but don’t get caught up on your phone unless you’re changing a song! It’s easy to get distracted at home so just start the workout and kill it – then go binge some Netflix! The way I stay motivated is by doing my workout first thing in the morning – that way there’s no time to get lazy or contemplate it and I have all day to do whatever I want without mumbling “I need to do my workout” every 30 minutes – sound familiar?

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BREAKF AST ID EAS BREAKFAST IDEAS

OVERNIGHT OATS: • • • • •

1/2 CUP UNSWEETENED ORIGINAL ALMOND MILK 1 TBSP CHIA SEEDS 1 TBSP MAPLE SYRUP 2 TBSP PEANUT BUTTER 1/2 CUP ROLLED/OLD FASHIONED OATS

• •

Put all ingredients in a mason jar or small bowl and mix well. Cover and refrigerate overnight. Can sub almond milk for any milk you prefer (cashew, coconut, skim etc.). Try to choose unsweetened versions as they save a lot of calories. You can add more milk if your mixture is too thick. Can skip chia seeds if you don’t have it – or sub for flax seeds Can use honey instead of maple syrup. Use sugar-free maple syrup to reduce carbs/calories Can sub peanut butter for almond, cashew, or any nut butter you prefer. Rolled/old fashioned oats are best as they don’t get soggy – like quick oats You can also add a scoop of protein or collagen powder You can also add sliced bananas/berries in the morning

• • • • • •

450 CALORIES | 14P | 60C | 19F

BASIC SHAKSHUKA: • • • • • •

2 CLOVES GARLIC 1/2 SMALL ONION 1 CUP MARINARA 2 WHOLE LARGE EGGS 1 SLICE SOURDOUGH BREAD 1 TSP OLIVE OIL

• Cut onion and garlic into small pieces, sauté in a pan with 1 teaspoon olive oil for a few minutes until lightly golden. Add tomato sauce and mix well – adding salt/pepper as needed. You can also add cumin/turmeric if you have it which adds great flavour. When tomato sauce is hot, make 2 separate holes in sauce until you can see the bottom of the pan and crack an egg inside. Season eggs with salt/pepper, cover pan and let eggs cook. Remove from heat when eggs are cooked to your preference – make sure you don’t overcook them as you want them to be a bit runny! Toast bread and use to dip. 400 CALORIES | 22P | 45C | 13F

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AVOCADO EGG TOAST: • • • •

1 SLICE WHOLE WHEAT/GRAIN BREAD 1/2 AVOCADO (APRX. 2-3OZ) 1 WHOLE LARGE EGG 2OZ ANY BERRIES OF YOUR CHOICE

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Toast bread, mash avocado on top and season with salt/pepper, top with 1 cooked egg (sunny side, fried, or scrambled), eat with 2oz any berries you like. 270 CALORIES | 12P | 29C | 13F

BREAKFAST SANDWICH: • • • •

1 ENGLISH MUFFIN 1 WHOLE LARGE EGG 1/2 SLICE HAVARTI CHEESE 2 SLICES SALAMI

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Toast English muffin, cook egg (sunny side up or fried), when egg is almost cooked – top with cheese and let melt. Layer in English muffin with salami. Can sub Havarti for any cheese you like OR avocado Can sub salami for any cold cut you like, bacon, or turkey bacon.

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280 CALORIES | 18P | 26C | 11F EGG MUFFINS (12 MUFFIN PREP RECIPE): • • • • •

10 WHOLE LARGE EGGS 1 – 1.5 TEASPOON SALT (OR MORE/LESS) 1/2 TEASPOON BLACK PEPPER (OR MORE/LESS) VEGGIE ADD ONS: TOMATO, SPINACH, BELL PEPPER, MUSHROOM, BROCCOLI, GREEN ONION PROTEIN ADD ONS: HAM, BACON, CHEESE

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Mix eggs and salt/pepper in a bowl, then add unlimited add ons of your choice (cut into very small pieces), I recommend 1-3 veggies, 1-2 proteins, and any seasonings you like. Grease a muffin tray with zero calorie cooking spray and pour mixture in about 1/2 – 2/3 way (do not fill to top). Bake at 400F for 12-15 mins. You can freeze these and reheat in the microwave! ESTIMATE PER MUFFIN – 53 CALORIES | 8P | 1C | 3F

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BREAKFAST PARFAIT: • • • • •

1 CUP 0% VANILLA GREEK YOGURT 1/4 CUP GRANOLA 1/2 BANANA 2OZ BERRIES 1 TEASPOON HONEY

• • • •

Can sub 0% vanilla Greek yogurt for any flavour or dairy-free alternative Can sub granola for other banana half Can sub honey for agave or maple syrup Can add your favorite seeds – chia, pumpkin, etc. 360 CALORIES | 24P | 59C | 3F

CHUNKY MONKEY PROTEIN SMOOTHIE: • • • • •

1 CUP UNSWEETENED ORIGINAL ALMOND MILK 1 SCOOP CHOCOLATE PROTEIN POWDER 2 TBSP PEANUT BUTTER 1 WHOLE FROZEN BANANA 1-2 CUPS OF ICE

• • • • •

Put all ingredients into blender and blend to your desired consistency. Can sub almond milk for any milk you prefer (cashew, coconut, skim etc.). Can sub peanut for almond or any nut butter you have/like Banana must be frozen as it helps thicken up the smoothie Ice will also help thicken up the smoothie so use it if you have it! 420 CALORIES | 33P | 42C | 15F

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TROPICAL SMOOTHIE: • • • • • • •

3OZ FROZEN PINEAPPLE 3OZ FROZEN MANGO 1 WHOLE FROZEN BANANA 1 HANDFUL RAW SPINACH 1 HANDFUL RAW KALE 1 CUP COCONUT WATER 1 SERVING UNFLAVOURED COLLAGEN POWDER

• • • • •

Put all ingredients into blender and blend until smooth – can add water if more liquid is needed Can sub spinach/kale for more of either one if you cant find both No sweetener needed – the banana is your sweetener but you can add stevia if desired Can sub coconut water for water if you don’t have any I don’t recommend adding protein powder to this as it might make it chalky but I highly recommend unflavoured collagen powder! 300 CALORIES | 22P | 55C | 2F

BANANA OATMEAL PANCAKES: • • • • • • • • •

1/2 CUP UNSWEETNED ORIGINAL ALMOND MILK 2 WHOLE EGGS 1 EGG WHITE 1 BANANA 2 TBSP MAPLE SYRUP 1.5 CUPS ROLLED OATS 2 TEASPOONS BAKING POWDER 1/4 TEASPOON SALT 1 TEASPOON VANILLA EXTRACT (OPTIONAL)

• In a blender or bowl, mix all ingredients into a batter consistency • Heat pan over medium heat, once hot - spray with any non-stick spray (I recommend coconut oil spray), Pour pancake batter into pan in round circles. Cook for 2-3 mins each side or until golden, flip and repeat. • Top with berries, sliced banana, chocolate chips, sliced almonds, or maple syrup etc. • Calories depend on how big you make your pancakes • Eat with eggs or a protein shake for added protein APRX. CALORIES – 85 | 3P | 14C | 1F

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LUNCH & DINNER IDE AS IDEAS

CHICKEN QUESEDILLA: • • • • •

2 MEDIUM CORN/FLOUR TORTILLAS 3OZ COOKED CHICKEN BREAST 1/2 CUP ANY SHREDDED CHEESE 1 SMALL BELL PEPPER 1 SMALL RED ONION

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Season chicken breast with salt/pepper and cook in a pan with 1-2 sprays of zero calorie cooking oil, shred chicken and put in tortilla, add shredded cheese, and chopped bell pepper/red onion, cover with second tortilla. Use a presser or cook quesadilla on pan – spray pan with 1-2 sprays zero calorie cooking oil, flip over once golden brown and let cook until cheese is fully melted. Can sub chicken breast for any chicken or beef cut – you can also completely skip the meat and make this vegetarian by adding black/pinto beans. Bell pepper and red onion are my recommendations but you can use whatever veggie you have on hand!

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520 CALORIES | 42P | 32C | 23F

TURKEY AVOCADO BLT: • • • • • •

2 SLICES WHOLE WHEAT/GRAIN BREAD 2 TBSP LIGHT MAYO 4OZ TURKEY BREAST DELI MEAT 1 SLICE BACON 1/2 AVOCADO UNLIMITED LETTUCE, TOMATO, PICKLES, MUSTARD

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Toast bread and spread with 2 TBSP light mayo on each side and stack all ingredients inside Can use sourdough or any crusty bread you like instead Can use regular mayo – this will add more calories Can sub turkey for any other cold cut meat you like Can sub bacon for turkey bacon 460 CALORIES | 30P | 43C | 20F

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BOLOGNESE PASTA: • • •

1.5OZ DRY SPAGHETTI 4OZ EXTRA LEAN GROUND BEEF 1/2 CUP MARINARA PASTA SAUCE

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Cook pasta according to package directions and set aside Cook extra lean ground beef in pan with 1-2 sprays zero calorie cooking oil until no longer pink – season with salt/pepper Combine cooked pasta and beef and add marinara sauce Stir well on low heat until combined and hot – add salt/pepper if needed

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You can use any pasta you have on hand (can be whole wheat, any shape, chickpea pasta etc. – measurement is dry weight so you don’t have to waste any! You can also sub pasta completely for zucchini noodles, spaghetti squash, or shirataki noodles for a low carb option Can sub extra lean ground beef for ground chicken or turkey Can sub marinara for any tomato pasta sauce you have on hand 460 CALORIES | 33P | 48C | 14F

PESTO SHRIMP PASTA: • • • •

1.5OZ DRY SPAGHETTI 5OZ SHRIMP 1 TBSP BASIL PESTO 1 HANDFUL RAW SPINACH AND CHERRY TOMATOES

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Cook pasta according to package directions and set aside Cook shrimp in pan with 1-2 sprays zero calorie cooking oil - season with salt/pepper Combine cooked pasta and shrimp and add pesto sauce Add 1-2 handfuls raw spinach and sliced cherry tomatoes Stir well on low heat until combined and hot

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You can use any pasta you have on hand (can be whole wheat, any shape, chickpea pasta etc. – measurement is dry weight so you don’t have to waste any! You can also sub pasta completely for zucchini noodles, spaghetti squash, or shirataki noodles for a low carb option Can sub shrimp for chicken, salmon, tofu/tempeh, or any meat alternative Can sub basil pesto for any dairy-free version

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400 CALORIES | 38P | 36C | 10F

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LOADED CAESAR SALAD: • • • • • • • •

UNLIMITED ROMAINE SALAD MIX 1 HANDFUL SLICED CHERRY TOMATOES 1 HANDFUL SLICED CUCUMBERS 2 TBSP SEASONED CROUTONS 2 TBSP GRATED PARMESAN CHEESE 2 TBSP BACON BITS 2 TBSP CAESAR SALAD DRESSING 4OZ CHICKEN BREAST OR 5OZ SHRIMP

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Place all ingredients except your protein in a big bowl and mix well with dressing Cook chicken or shrimp with 1-2 sprays zero calorie cooking oil spray and add to salad Can use any store bought Caesar salad dressing, can skip bacon bits if preferred. 400 CALORIES | 44P | 6C | 22F

LOADED TUNA GREEK SALAD: • • • • • • • •

UNLIMITED ROMAINE SALAD MIX 1 HANDFUL SLICED CHERRY TOMATOES 1 HANDFUL SLICED CUCUMBERS 5 KALAMATA OLIVES 1OZ FETA CHEESE 2 TBSP GREEK DRESSING 1 (5OZ) CAN ALBACORE WHITE TUNA IN WATER 1 TBSP LIGHT MAYO

• Drain tuna and mix with 1 TBSP light mayo, salt/pepper • Place all ingredients in a big bowl and mix well with dressing, top with tuna salad • Can sub store Greek dressing for a mix of 1 TBSP olive oil, oregano, lemon juice, salt/pepper • Can sub tuna for 4oz chicken or 5oz shrimp or tofu/tempeh 390 CALORIES | 33P | 19C | 20F

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TERIYAKI STIR-FRY • • • • •

4-5OZ ANY PROTEIN OF YOUR CHOICE – SHRIMP, CHICKEN, TOFU/TEMPEH, MEAT ALTERNATIVE 1 CUP EACH OF ANY VEGGIES YOU HAVE ON HAND – CHOICES ARE MUSHROOMS, BELL PEPPER, ASPARAGUS, GREEN BEANS, BROCCOLI, SNAP PEAS, CARROTS 1/4 CUP STORE BOUGHT TERIYAKI SAUCE OR ANY STIR-FRY SAUCE YOU LIKE/HAVE 4OZ COOKED RICE 1 TBSP OLIVE OIL

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Choose 3 veggies and add 1 cup of each (sliced/chopped) in a pan with 1 TBSP olive oil on medium heat. Once veggies soften, add protein of your choice and cook. Once protein is fully cooked, pour in 1/4 cup teriyaki or any stir-fry sauce and mix well. Eat with 4oz cooked rice (cook while veggies/protein are cooking).

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You can use any veggie you have on hand – I like a mix of mushrooms, red bell pepper, and snap peas! You can also use a frozen veggie mix for more convenience. Can use any rice you like – basmati, jasmine, brown, etc. You can also skip rice completely or use cauliflower rice for a low carb meal.

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463 CALORIES | 40P | 36C | 17F TACO BOWL • • • • • • •

4-5OZ PROTEIN OF YOUR CHOICE – CHICKEN, STEAK, GROUND BEEF, SHRIMP, TOFU, TEMPEH 4OZ COOKED RICE 1/4 CUP BLACK BEANS 1/4 CUP CORN 1 BELL PEPPER 1/2 AVOCADO 1 TBSP SHREDDED CHEESE

• Cook protein of your choice with 1-2 sprays zero calorie cooking oil spray – season with salt/pepper • Cook rice and sauté 1 sliced bell pepper with 1-2 sprays zero calorie cooking spray + salt/pepper • Add cooked protein, cooked rice, black beans, corn, and sautéed bell pepper into a bowl and top with 1/2 avocado and 1 TBSP shredded cheese. • Can use any protein you have on hand, you can also use chickpeas or lentils instead of meat! • Use any rice you like, black beans and corn are canned but can also be sautéed to be warm • Can use any shredded cheese you like or skip to make this meal dairy-free! 480 CALORIES | 43P | 48C | 14F

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IDEAS SNACK ID EAS

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UNLIMITED CELERY + 2 TBSP PEANUT OR ALMOND BUTTER - 170 CALS

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4OZ STRAWBERRIES + 2 TBSP LIGHT COOL WHIP OR COCONUT WHIP – 82 CALS

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3.5 CUPS SKINNY POP – 160 CALS

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1OZ TOSTITO CHIPS + 1/2 CUP SALSA – 180 CALS

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1 RICE CAKE + 1 TBSP PEANUT/ALMOND BUTTER + 1/2 BANANA + 1 TSP HONEY – 166 CALS

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1/2 AVOCADO MASHED WITH LIME JUICE/SALT + UNLIMITED VEGGIES – 140 CALS

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4OZ BABY CARROTS + 1 BELL PEPPER + 2 TBSP HUMMUS – 120 CALS

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1OZ CHOCOLATE COVERED ALMONDS – 160 CALS

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1 INDIVIDUAL SERVING 0% GREEK YOGURT – 130 CALS

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1OZ ALMONDS OR ANY NUTS YOU LIKE – ROASTED/SALTED – 160 CALS

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1 CUP FROZEN GRAPES – 110 CALS

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1 APPLE + 1 TBSP PEANUT OR ALMOND BUTTER - 170 CALS

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1 BANANA + 1 TBSP PEANUT OR ALMOND BUTTER - 170 CALS

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1 RICE CAKE WITH 1 TBSP NUTELLA – 140 CALS

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1 CUP STEAMED EDEMAME – 110 CALS

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1 LOW CALORIE ICE CREAM BAR (YASSO, SKINNY COW, SO DELICIOUS ETC.) – APRX. 120 CALS

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1 PROTEIN/GRANOLA BAR – CALORIES VARY BY BRAND – APRX. 150-250 CALS