Coach Mona’s 5 day meal prep

Prep for 5 days

1 cup of oats
1/2 banana
1/2 cup of chia seeds
1 tbsp of honey

2 handfuls of spinach
1/2 cucumber
5 cherry tomatoes
1/2 cup of shredded carrots
1 tbsp vinaigrette

3 oz of boneless chicken breast
1 stalk of broccoli

Fruit, nuts, vegetables
Eat a healthy snack between meals

Salads can be made on the day you start prepping. They can be made freshly each day to avoid salad getting spoiled.

Each meal is about 300 to 400 calories.


Top 5 exercises for hourglass curvy shape

  • Are you looking to get that curvy hourglass shape? Here are my top five exercises that I love doing to get an hourglass curvy shape. These exercises engage your core and torso. They also define, sculpt and tone your whole torso. It is safe to use dumbbells for a few of the exercises and to wear a waist trainer. The results will be even more noticable. I hope you all enjoy them. I am very happy to be sharing them with you guys. Let’s get fit, be happy, and stay healthy.

The Exercises

1. Russian Twist

First sit on the floor with your legs bended upward.

Second take your hands and lock them together.

Third twist your upper body left and rigjt for 30 seconds.

2. Side crunches

First lay down with your back flat on the floor.

Second bend your legs upward.

Third cross your hand behind your lower part of your head.

Lastly crunch your body side to side and repeat for 25 reps.

3. Plank dips

First position yourself in a plank position.

Second move your midsection up and down.

Third repeat for 20 reps on each side.

4. Curtsy lunges

First stand with your feet 1 inch a part.

Second lunge down and cross your leg behind the other, while the opposite leg is in a regular lunge position.

Third engage your abs and glutes and repeat on both sides for 30 reps.

5. Bicycle crunches

First lay on your back and raise your legs and bend them slightly.

Second rest your hands crossed at the nape of your neck.

Third raise your bod slightly and cross midesection and right elbow to meet your left knee. Repeat 20 times and on the opposite side.