nora tobin 5 week fitness and nutrition - full plan · • boundless beauty: signiﬁcantly improve...

© NORA TOBIN LLC WWW.NORATOBIN.COMInsta: @noratobin // Facebook: Nora Tobin

Tone Up the Trouble Zones // Indulge Without the Bulge // Look Fit, Fierce and Fabulous

5 Week Fitness and Nutrition Program

NORA TOBIN 5 WEEK FITNESS & NUTRITION PROGRAM

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PROGRAM ABOUT

Nora Tobin- 5 Week Fitness and Nutrition Program

NORA TOBIN PROGRAM

Nora Tobin- 5 Week Fitness and Nutrition Program is a full-proof fitness and nutrition plan designed to get you in the best shape of your life without having to clock hours at the gym, be deprived of your favorite foods or forgo cocktail hour. 5 Week Fitness and Nutrition Program provides a unique approach to weight loss, beauty and overall health. The plan utilizes a system that is not only convenient and accessible, but enjoyable and sustainable. In this plan you can expect:

• Worthy Weight Loss: Seamlessly drop the pounds and keep them off, even the last 5 that are typically the hardest to lose.

• Total Body Tone Up: Tone up the trouble zones, reveal a lean physique and banish the belly bloat.

• Boundless Beauty: Significantly improve skin tone and complexion, boost hair texture and get the glow like you had a facial every single day.

• Effortless Energy: Wake up with a clear mind and maintain high energy levels throughout the day, without the help of multiple lattes.

• Lively Lifestyle: Enjoy cocktails, indulge on your favorite foods and skip the depravation of a diet.

The plan is specifically designed over the course of 5-weeks to provide results while still keeping you engaged and excited.

“Since starting Nora's Fitness and Nutrition program, I have dropped 35 pounds and no longer suffer from chronic hip and neck pain.”

- Jim J., Director, QAD IT Development





NUTRITION PLAN

Detailed nutrition plan that includes:

• Specialized meal plans designed to burn fat around the clock

• Shopping lists to create an effortless experience

• 8-hour eating window to improve complexion and dramatically slow down the aging process

• Approved cocktails to indulge without the bulge

• Healthy recipes that will keep you fit, fierce and fulfilled

HERE’S HOW IT WORKS

HOW IT WORKS: Nora Tobin- 5 Week Fitness and Nutrition Program

NORA TOBIN PROGRAM

The 5-week fitness and nutrition plan to get in the best shape of your life without ever feeling deprived.

FITNESS PLAN

Detailed training program that includes:

• Strength workouts to burn fat and shape the body

• High intensity intervals to speed metabolism and burn calories up to 24 hours after the workout

• Cardio training to improve heart health, boost mood and reduce stress

• Short walks designed to reduce the stress hormone cortisol that causes the body to hold onto fat




© NORA TOBIN LLC www.noratobin.com

Nora is the Health and Fitness Consultant to 5-star resorts, including the Four Seasons and Belmond, as well as Fortune 500 companies, such as Blackstone and Berkshire Hathaway. Nora is a content creator and on-air personality for Sports Illustrated, Fortune, and Condé Nast’s The Scene. She has been a monthly columnist and event host for SHAPE magazine. Nora has modeled and served as a spokesperson for a variety of premium brands such as Roxy and GNC. She is a certified Sports Performance Enhancement Specialist, Nutrition Specialist, Personal Trainer and Yoga Instructor. She has also received advanced certifications in helicopter, scuba, cliff and river rescue.

www.noratobin.com www.stumblinginstilettos.com Nora Tobin on Instagram

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MEET NORA TOBIN


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NUTRITION PROGRAM: OVERVIEW

THE NUTRITION PROGRAM

The nutrition program combines an easy to follow meal plan 3 days per week with an 8 hour eating window (eat what you want within 8 hours) four days per week.

8 Hour Eating Window: Slim Down

This component will provide the total body transformation. 4 days per week you will eat within an 8-hour window. For example, start eating at 11am and end at 7pm (or any 8-hour time frame that works for your schedule). This is designed to drop those pesky pounds without having to dramatically change the foods you eat. All that is required is to eat the foods within the specific window of time. By allowing the body a break from eating for 16 hours, you will restore the mitochondria (powerhouse of the cells) and allow the body to burn fat much more efficiently even while you sleep! This is a sure-fire way to slim down in a very short period.

Meal Plan: Boost Beauty

This component offers a variety of simple, delicious and healthy recipes all centered around ingredients that boost beauty and speed weight loss. You will follow the meal plan 3 days per week (M-W). This is geared toward the beginning of your week when schedules are usually more structured and it’s easier to follow a plan. By Thursday and throughout the weekend you are more likely to go out with friends and be less inclined to focus on a specific meal plan. The foods that make up the meal plan are your foundation to reduce inflammation (improve skin tone and boost collagen), speed metabolism & improve energy levels.

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NUTRITION PROGRAM: THE MEAL PLAN (MONDAY - WEDNESDAY)

WHY IT WORKS: Kale is a Nutritional Powerhouse

• High in Fiber: Flushes out the system on a daily basis. • High in Iron: Contains more iron than beef. This is essential for transportation of oxygen

throughout the body (major benefit to healthy skin and circulation). • High in Vitamin K: Helps protect against chronic disease. • Contains powerful antioxidants: Crucial for cell repair and lowered inflammation, which

leads to the improvement of complexion, hair strength and overall energy. • High in Vitamin C: Essential for skin hydration and an efficient metabolism. • High in Calcium: Contains more than a cup of milk. Essential for a healthy metabolism

and proper bone density.

WHY IT WORKS: Major Benefits of Blending

Green smoothies are a great way to consume large amounts of vitamins in a small quantity of food. These are loaded with enzymes, which carry out all of the body’s essential functions. A smoothie as a meal limits the amount of processed and packaged foods we eat, promoting a green organic diet, which is optimal for losing weight. Making a smoothie for a healthy snack will promote weight loss because it contains high amounts of fiber to keep you satisfied for an extended period of time and delivers essential nutrients to burn calories efficiently. Foods such as kale, lemon, grapefruit, dark berries and spinach are alkaline foods and promote a basic pH in the body. A balanced pH helps shed fat as well as help fight off inflammation.

THE MEAL PLAN

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The program allows for clean cocktails and wine, which lets us live it up without the waistline filling out. Enjoy happy hour without having to steer away from your goals…

WHY IT WORKS: Reduce Inflammation

Wine One glass of red wine delivers a healthy does of antioxidants and resveratrol, which is the key ingredient that helps prevent oxidative damage. Opt for a dry red or white wine, which is lower in sugar and carbohydrates.

• Pinot blanc: 0.57g carbs per ounce • Sauvignon blanc: 0.6g • Pinot noir- 0.68g • Cabernet franc- 0.71g

Benefits of wine to boost beauty and reduce inflammation The high antioxidants count in wine increase levels of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and protect against cholesterol buildup. Antioxidants in red wine called polyphenols can help lower inflammation, which is key for optimal health and beauty. Low levels of inflammation improve complexion, boost collagen, strengthen the immune system and improve heart health. The Resveratrol molecule comes from the skin of the grapes used to make the wine. Red wine contains far more resveratrol than white due to the way it is fermented.

Continued on next page…

THE MEAL PLAN

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WHY IT WORKS: Reduce Inflammation

Cocktails We get into trouble when we start adding sugar-laden juices and soda to our cocktails. This raises blood sugar and causes the body to hold onto fat. Stick to gin or vodka (100 calories). Combine with club soda and a squeeze of lime, lemon, grapefruit or an orange.

CHEERS!

THE MEAL PLAN

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WHY IT WORKS: Eat Fat to Burn Fat

Eating high quality fats is essential to burning fat. Consuming healthy fat signals the liver to produce more bile. This is essential to weight loss and detoxification since bile breaks down fat and toxins. If the body is not creating enough bile, it will not be able break down fat and therefore prevent weight loss. Bile is also essential for proper digestion and it's one of the building blocks of hormones. Unlike carbohydrates, fat does not raise the stress hormone cortisol, which increases blood sugar and can suppress the immune system. Fat has a low impact on insulin levels when compared to protein and carbohydrates. Our brains and bodies perform optimally when we have enough Omega 3's (essential fats), since these foods lower inflammation. We cannot produce these so we must consume foods high in Omega 3's to experience the benefits.

Go-To Healthy Fats: Avocado, Whole Eggs, Coconut Oil, Organic Cheese, Wild-Caught Fish, Dark Chocolate, Raw Nuts, Chia Seeds, Extra Virgin Olive Oil, Flax Seeds

WHIT IT WORKS: Good (Unsaturated and Saturated) vs. Bad (Trans) Fats

Unsaturated: Found in plants like nuts, seeds, vegetable oils, and seafood, these types of fats have been shown to lower inflammation and cholesterol.


THE MEAL PLAN






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WHIT IT WORKS: Good (Unsaturated and Saturated) vs. Bad (Trans) Fats

Saturated: Found in animal foods, like meat and butter, as well as coconut oil, these can help reduce the risk of heart disease by decreasing lipoprotein. Trans: Found in fried foods, baked goods, and processed snack foods, these cause significant inflammation in the body, which is linked to a majority of chronic diseases.

THE MEAL PLAN






NUTRITION PROGRAM: 8 HOUR EATING WINDOW (THURSDAY - SUNDAY)

THE 8 HOUR EATING WINDOW

The 8-hour eating window limits the time in which you eat, but does not require counting calories or skipping your favorite foods…

WHY IT WORKS: Burn Fat Efficiently

During the 16-hour break from eating, the body's metabolic rate increases which leads to a higher calorie burn. According to a study from the American Journal of Clinical Nutrition, subjects who ate the same number of calories (as they would in a normal day) in a smaller window of time had a “significant modification of body composition, including reductions in fat mass.”

The shortened eating window increases norepinephrine, which facilitates in the breakdown of fats and their efficient use for energy. Additionally, the 8-hour program normalizes ghrelin levels (hunger hormone) and resets the body to use fat as its primary fuel, leading to burning fat at an efficient pace.

WHY IT WORKS: Boost Beauty

The 8-hour eating window also has major beauty benefits! This way of eating significantly reduces inflammation in the body. When the body has too much inflammation (due to lack of sleep, 24/7 schedules and over exercising) it cannot repair the cells efficiently. This leads to poor complexion, brittle hair and bad circulation.

By following the 8-hour program, the body has a chance to essentially reboot itself and clean out. During the 16 hours we are not eating, oxidative radicals in the cells are decreased, which significantly lowers inflammation. This will slow down the aging process

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SUGGESTED FOODS:

Clean Proteins: • Grass fed beef, steak, lamb or pork • Wild caught fish • Organic/pastured eggs • Protein powder (grass fed whey,

hemp, pea or brown rice)

Healthy Fats: • Grass fed butter • MCT oil • Coconut oil • Olive oil • Avocado • Olives • Raw nuts • Yogurt • Hard cheese

Approved Carbohydrates: • Sweet potatoes • Butternut squash • Black, brown or white rice • Quinoa • Tarro • Plantains • Pumpkin • Yam • Fruit (berries are best)

Beverages: • Coconut coffee • Any type of tea • Sparkling water • Clear spirits (vodka, gin) • Red wine


Vegetables: Any type you like!






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The 8-Hour eating window is an effortless way to turn your body into a fat burning machine without deprivation…

HOW IT WORKS: What To Eat And When

During your 8-hour window, you will eat two meals and two snacks. You have much more flexibility on your 8-hour days, so enjoy yourself! No need to worry about the number of calories you are consuming since the eating time is limited and the body is in fat burning mode during the 16 hours between eating windows. That does not mean go nuts on portion sizes during the 8-hour, but enjoy what you want when you want during that time. In each meal, aim to have a combination of clean proteins, healthy fats, approved carbohydrates and any type of vegetables.


HOW IT WORKS: Kale Smoothie

Just like in the Meal Plan, the Kale smoothie is a staple. Consume the powerhouse smoothie at one point during the 8-hour window, it does not matter what time. This ensures optimal nutrients with efficient delivery each day.

HOW IT WORKS: Cocktails

Just like in the Meal Plan, you can enjoy a cocktail or a glass of wine during the 8-hour window. Just be sure to follow the approved list within the 8-hours.





FITNESS PROGRAM: OVERVIEW

THE FITNESS PLAN

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You will be alternating between days of cardio (high intensity interval training) and strength training. The combination of the two, tones the entire body and speeds weight loss…

WHY IT WORKS: High intensity interval training targets abdominal fat and burns calories up to 24 hours post workout.

This training is characterized by periods of high intensity exercises followed by a period of recovery time. These bouts of maximal effort can last anywhere from 5 seconds to 5 minutes at a time followed by a couple minutes of rest in between sets. For this program, you will perform 20-minutes of high intensity intervals 3 times per week.

With high intensity intervals comes sustainable and rapid results! The training increases abdominal fat loss, increases lean muscle mass, and decreases cardiovascular diseases and insulin levels.

While long duration aerobic activity at a moderate pace burns calories, high intensity interval training (HIIT) is the best “cardio” option if the goal is fat loss. HIIT burns fat while maintaining lean muscle since the body has time to recover. The recovery period is crucial for weight loss. HIIT not only blasts away fat throughout the duration of the workout but it also helps maintain a faster metabolism for up to 24-hours after the training session.

According to The Journal of Physiology, high intensity interval training increases mitochondria levels in the muscles. With increased mitochondria, our muscles will create a greater energy deficit and turn to our fat cells to find fuel. This phenomenon is what causes the individual to lose body fat at such an elevated level compared to endurance training.






FITNESS PROGRAM: THE FITNESS PROGRAM OVERVIEW

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WHY IT WORKS: High intensity interval training targets abdominal fat and burns calories up to 24 hours post workout.

HIIT workouts tend to be shorter than the normal workout and burn more calories than traditional endurance training. HIIT also has been proven to lower body fat percentage over the course of a weekly training routine. HIIT not only blasts away fat throughout the duration of the work out but it also helps maintain a faster metabolism for up to hours after which is where we get the increased fat loss characteristic of the training.

This type of training promotes the muscles to increase the number of mitochondria in cells and therefore burn more calories on a daily basis. With increased mitochondria, our muscles will create a greater energy deficit and turn to our fat cells to find fuel. This phenomenon is what causes the individual to lose body fat at such an elevated level compared to endurance training.

The limited rest periods between the intense work periods fatigue the muscles and cause them to adapt to the intensity of the exercise. These muscular adaptations will burn more fat and give the body a great toned shape.

WHY IT WORKS: Benefits of Strength Training to Speed Weight Loss

Strength training has gotten a bad rap, especially among women. The last thing we want is to get “bulky” and look like the Incredible Hulk. Fortunately, the only way that can happen is if we are training with ridiculously heavy weight, day in and day out. Strength training actually has amazing benefits for weight loss and lean muscle tone.


THE FITNESS PLAN





FITNESS PROGRAM: THE FITNESS PROGRAM OVERVIEW

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Strength training increases metabolic rate and improves glucose control. Excess post-exercise oxygen consumption (EPOC) is increased after a strength-training workout. In other words, metabolism is elevated and stays up well after lifting weights. EPOC plays a major role in weight management, since the body continues to expend energy after exercise. During EPOC the body must restore itself, bring new blood back into the body, balance body temperatures and return to normal heart rate. This process causes the body to burn more energy after the workout is over.

WHY IT WORKS: Benefits of high intensity intervals vs. traditional cardio for weight loss

A study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended. The effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Participants who lifted more weight for fewer reps burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight. Another big advantage of working out with weights is improving glucose metabolism. This gives the muscles more energy and lowers overall blood-glucose levels. The body’s insulin response will be lowered, which limits a rapid blood sugar spike. In turn, the body will not hold onto fat but maintain lean muscle. A University of Alabama study found that the participants who lifted weights lost more intra-abdominal fat (deep belly fat). When there’s very little time to workout, HIIT is the perfect solution. It can be done in 20-minutes or less, anywhere, anytime. It's also great for a quick energy boost.

THE FITNESS PLAN





Sets: The number of times consecutive exercises are completed Reps: The number of times one exercise is completed Note: When you see for example “3x15” that means “3 sets of 15 reps”

*Sunday: Day Off

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MON TUES WED THURS FRI SAT

WEEK 1 Cardio 30 min walk Strength 30 min walk Cardio 30 min walk



WEEK 4 Strength 30 min walk Cardio Strength Cardio 30 min walk

WEEK 5 Strength 30 min walk Cardio Strength Cardio 30 min walk

Intensity Level

Moderate Moderately challenging

Heavy Challenging

NORA TOBIN - 5 WEEK FITNESS PROGRAM

WEIGHT CHART: Levels

It's time for total body transformation! Below you will find the schedule for the 5-week fitness plan.

THE FITNESSPROGRAM


Meal Plan: Follow the Nora Tobin - 5 Week Nutrition Program meal plan outlined in the following pages on Monday-Wednesday.

8 Hour: Eat the foods you want, but within an 8-hour time frame on Thursday-Sunday.

NORA TOBIN PROGRAM

MON TUES WED THURS FRI SAT SUN

WEEK 1 Meal Plan Meal Plan Meal Plan 8 Hour 8 Hour 8 Hour 8 Hour





NORA TOBIN - 5 WEEK NUTRITION PROGRAM

Below you will find the schedule for the 5-week nutrition plan.

THE NUTRITIONPROGRAM


HOW TO:

• Begin by warming up for 5-10 minutes. This will be a moderate jog or fast walk.

• Slow down to a moderate pace for 1-minute.

• Repeat the 30 second sprint and 1-minute jog for 25 minutes.

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W E E K 01 M O N D A Y

EXERCISES

Perform 25 minutes of high intensity intervals. Pick any cardio machine or perform with no equipment (ex. run in the park, swim, stairs)

MONDAY: CARDIO

BACK

FORWARDONE STEP

NO STEPS


W E E K 01 T U E S D A Y

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Perform 30 minutes of low impact walking either outside, on a treadmill, or machine of your choice.

• Walk Everywhere You Can: Walking is a great way to burn calories, clear the mind and energize the body. In addition, walking has been shown to reduce cortisol levels (stress hormone).

• High cortisol levels make the body hold onto fat and make you feel wiped out or overly anxious.

• Walking is also a great way to recover after a really tough workout. I always try to take the stairs if possible, walk during all my phone calls and do all my social media updates while walking. I also read the news, follow up on emails and create boards on Pinterest on my walks.

• Even if you do just one of those, you will be much better off than sitting all day.

EX

ER

CIS

ES

TUES: 30 MINUTES WALK

NORA TOBIN’S W E E K L Y T I P

WALK

EVERYWHERE

YOU CAN


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W E E K 01

1. Two leg floor bridge 3 sets x 15 reps 4. Kneeling or regular plank 3x30sec

2. Floor crunch 3x15 5. Kneeling or regular push up 3x10

3. Two hand row 3x15 6. Goblet squat 3x15 EX

ER

CIS

ES

WED: STRENGTH

W E D N E S D A Y

Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

TWO LEG FLOOR BRIDGE FLOOR CRUNCH

PLANK PUSHUP GOBLET SQUAT

Step 1:

Step 2:

TWO HAND ROW

Kneeling

Regular


W E E K 01 T H U R S D A Y

NORA TOBIN PROGRAM


• It has always been a misconception to stay away from fat. I used to avoid whole avocados and oil because I thought they would make me gain weight.

• Trans fats will definitely lead to weight gain, but there are other options that actually help burn fat stores.

• Healthy fats such as the omega-3 and omega-6 fatty acids enhance metabolic function and have a fat-burning effect. Bonus- they make your skin and hair look great!

• Swap: All processed and fried food for raw nuts, avocados, wild caught fish, organic hard cheeses and grass-fed meats.

EX

ER

CIS

ES

THURS: 30 MINUTES WALK


INCREASE

HEALTHY

FAT

Increase Healthy Fat


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W E E K 01 F R I D A Y

EXERCISES

Perform 25 minutes of high intensity intervals. Pick any cardio machine or perform with no equipment (ex. run in the park, swim, stairs)

FRIDAY: CARDIO

FIND YOUR

FLY RIGHT

PAST IT

E D G E

AND THEN

HOW TO:





W E E K 01 S A T U R D A Y

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• Cut Carbs.

• Whenever I have a photo shoot or event, I always cut carbs for a couple of weeks.

• Stored carbohydrates in the body retain water, which is what makes you bloated. In addition, carbohydrates (even healthy grains) produce a strong insulin spike, which results in weight gain.

• Swap: Rice, potatoes and crackers for sweet potatoes, roasted veggies, spaghetti squash and mashed cauliflower

EX

ER

CIS

ES

SAT: 30 MINUTES WALK


CUT

THE

CARBS


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W E E K 01 M E A L P L A N

Monday Tuesday WednesdayBreakfast FriedEggs(2-3) KaleSmoothie VeggieOmelet

1piecetoastwithbuGer (2-3wholeeggs).Addwithsautéedspinach vegetables(YC)

Snack1Slicedcucumberswitholiveoil 1cuprawnuts 10Olivesand2ounces

ofcheese.

Lunch KalePowerMix-seenotes Tuna(1/2can),with LeToverbeefandbelow 1Tbspmayoon10rice vegetablesfromTuesday

crackersand10olives dinner

Snack2 1cuprawnuts Apple(1/2)with2ozof 1cupberriescheese

HappyHour Cocktails! Cocktails! Cocktails!

DinnerSalmonwithmashedpotatoes GrassfedbeefsZrfry,

Spaghe[(rice-basedpasta)withmeatsauce

(approx3/4Cup)Cauliflowerandbrocolli2cups

1.5cupsveggies(YC) 1-1.5cupsofpastawith1/2anAvocado 1cupofsauce10olives,5cherrytomatoes SauteedKalewithgarlic

Kale, Cardio, and Cocktails Meal Plan: WEEK 1

Follow the Nora Tobin- 5 Week Fitness and Nutrition ProgramNora Tobin- 5 Week Fitness and Nutrition ProgramNora Tobin- 5 Week Fitness and Nutrition Program meal plans Monday - Wednesday. Thursday - Sunday you will be following the 8-

Kale Power Mix: Combine 10 ounces chopped kale, 1/2 can of white beans, 1/2 avocado, 1/4 tsp garlic powder, 1 tbsp olive oil, 1 tbsp lemon juice into a large bowl, salt and pepper to taste. Mix and enjoy!

Kale Smoothie: 1 cup unsweetened almond milk, 1 scoop vegan protein powder, 1 cup frozen kale, 1/2 frozen banana, 1 cup frozen blueberries 1/2 cup ice, Stevia to sweeten


Protein Fruit Vegetables Dairy

Onedozeneggs Blueberries Bagofspinach Greekyogurtwith

WildAlaskanSalmonFilets 2-3apples 2bagsofveggies lowsugar(12-16oz)

Organicgroundbeef(1/4lb) FreshberriesYC canofolives

Wholechicken(pre-cookedok) 1bunchofgrapes Zucchini(4-6)

Canoftuna Avocados Celery

Packageofturkeymeat 3BellPeppers Salad-2bags

preferablyorganic,lowsodium Bunchofbananas-freeze

Cherrytomatoes

3ofthemforsmoothies.

4potatoes

2bagsfrozenberries 1Cauliflower

2vegetablesYC

Cucumbers

Bagofcarrots

Kale

Misc.

1loafofriceorpotatobasedbread.

sourcream lowcarbwheyprotein-anyflavor.

pastasauce

coconutoil bagofalmonds bagofwhiterice ricebasedspageGhinoodles

buGer mustard peanutbuGer ricecrackers

almondmilk anyrawnuts salsa Stevia

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S H O P P I N G L I S T

• Bread should be rice and/ or potato based. Use butter and salt to taste in any meal.Use 1-2 tbsp of butter on your veggies.

• YC- means Your Choice Add green vegetables to any meal, as much as you'd like.

1 & 2W E E K


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EXERCISES

Perform 25 minutes of high intensity intervals. Pick any cardio machine or perform with no equipment (ex. run in the park, swim, stairs).

MON: CARDIO

3 WEEKS FROM NOW,

YOU WILL THANK

YOURSELF.

HOW TO:






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• Season with spices and Himalayan sea salt. Table salt and soy sauce make your body hold onto water, which is not ideal for bikini season.

• Switch to Himalayan sea salt, which is a natural diuretic. It contains 80+ minerals, which balance PH, improve circulation and assist in metabolic function.

• Using other spices are also great calorie-free healthy options. Turmeric and ginger contain major anti-inflammatory and antioxidant properties. It is important to reduce the inflammation in the body in order to repair damage and block the body from viruses.

• Swap: Table salt, soy sauce and ketchup with Himalayan salt, turmeric, ginger and garlic.

EX

ER

CIS

ES



SEASON WITH

SPICES AND

HIMALAYAN

SEA SALT


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W E E K 02

1. Feet elevated two leg bridge 3x15 4. Kneeling or regular plank 3x30sec

2. Floor crunch 3x15 5. Kneeling or regular push up 3x10


ER

CIS

ES

WED: STRENGTH

W E D N E S D A Y

Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

ELEVATED 2 LEG BRIDGE FLOOR CRUNCH TWO HAND ROW

PLANK PUSHUP GOBLET SQUAT

Kneeling

Regular



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Refuel Within 20 Minutes of a Workout

• In order to rebuild the muscle that was broken down during exercise, it is critical to refuel within one hour (preferably 20-minutes of exercise).

• During a workout, your body accesses glycogen stores to meet the demands of exercise. A post workout shake or meal will replenish these stores, rebuild muscle to come back even stronger and keep metabolism high.

• Try: 1 scoop vanilla protein powder, 1/2 cup blueberries, 1 frozen banana, 2 tablespoon flax meal and 2 cups almond milk.

EX

ER

CIS

ES

THURS: 30 MINUTES WALK


REFUEL

WITHIN 20

MINUTES OF A

WORKOUT


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EXERCISES


FRI: CARDIOU

NS

TOP

PA

BLE

Y O U A R E

HOW TO:






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Get 8 Hours of Sleep

• A good night’s rest has been stressed over and over again, but there is actually a chemical response happening inside the body that is important for reducing inflammation.

• Your body uses most of the night to heal damage done to your cells and tissues when you are awake and more metabolically active. At the start of the night and during slow wave sleep, your body also releases growth hormone.

EX

ER

CIS

ES



GET 8

HOURS OF

SLEEP

PER NIGHT


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Follow the Nora Tobin- 5 Week Fitness and Nutrition Program meal plans Monday - Wednesday. Thursday - Sunday you will be following the 8-hour eating window.

Monday Tuesday WednesdayBreakfast KaleSmoothie GreekYogurt(lowsugar) ScrambledEggs(2-3wholeeggs)

withblueberries(anyberry), withavocado1cuprawnuts appleslices

Snack1 1cupberries AlmondmilklaGe slicedcucumberswitholiveoilunsweetened

Lunch Largesaladwithany LeToverSpaghe[ Turkeysandwichwithmustardvegetablesofchoice,¼avo, andmayo,leGuce,tomato,½cupseedsoliveoil avocado

Snack2 Apple(1/2)&2tbspofSlicedbellpeppersw/oliveoil Celerywith2tbspofpeanut

peanutbuGer buGer.


DinnerGrilledwildfishororganicchicken

PowerSalad-mixedgreens

Burritobowl:blackbeans,onion,salsa,

Mixedvegetables(2cups)olives,avocado,peppers,oliveoil tomatoes,avocado

1/2sweetpotatoandlightbuGer

carrots,almonds,cucumbers

NOTE: Kale Smoothie: 1 cup unsweetened almond milk, 1 scoop vegan protein powder, 1 cup frozen kale, 1/2 frozen banana, 1 cup frozen blueberries 1/2 cup ice, Stevia to sweeten


NORA TOBIN PROGRAM


EXERCISES


MON: CARDIO

SWEAT S M I I L E &

REPEAT

HOW TO:






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Increase Amino Acids

• Amino acids are the building blocks of protein, which helps limit muscle breakdown, and speed muscle repair.

• It’s important we get enough amino acids for muscle maintenance, maintaining metabolism and stabilizing blood sugar.

• Try: Grass fed meat, organic eggs and wild-caught fish.

EX

ER

CIS

ES

TUES: 30 MINUTE WALK


INCREASE

YOUR AMINO

ACIDS


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W E E K 03

1. Two leg floor weighted bridge 3x20 4. Kneeling or regular plank 3x30sec

2. Ab midline press 3x10 5. Cable chest press 3x15


ER

CIS

ES

WED: STRENGTH

W E D N E S D A Y

Step 1:

Step 2:

Step 1: Step 1:

Step 2:

Step 1:

Step 2:

Step 1:

Step 2:

WEIGHTED 2 LEG BRIDGE AB MIDLINE PRESS TWO HAND ROW

PLANK CABLE CHEST PRESS GOBLET SQUAT

Kneeling

Regular



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Fuel Up with Bulletproof Coffee.

• If it is hard to have a full meal before a workout, try bulletproof coffee.

• The combination of coffee, coconut oil and grass fed butter will provide an excellent and efficient source of healthy fats. These fats provide energy, keep you satisfied and support hormonal balance.

• The cup of Joe will keep you going throughout your workout without the crash.

• Try: Black coffee mixed with 1 tablespoon grass-fed butter and 1 tablespoon coconut oil.

EX

ER

CIS

ES

THUR: 30 MINUTES WALK


FUEL UP WITH

BULLETPROOF

COFFEE


NORA TOBIN PROGRAM


EXERCISES


FRI: CARDIO

Light Up

The World

HOW TO:






NORA TOBIN PROGRAM


• Incorporate 1-minute mindful meditation: There are ways to train the mind to stay calm, centered and focused without dedicating an extended period of time. 1-minute increments of deep breathing helps to center ourselves and reconnect our mind with our body. These 1-minute increments will allow our creativity to flourish, reduce stress and approach tough situations with a new sense of ease.

• Set a timer for 1-minute. If you can, close your eyes. If you are driving or waiting for a meeting in the lobby, it might not be a great idea. You can definitely do it with your eyes open.

• Breath in through your nose for a count of 5. Hold your breath at the top for a count of 5. Exhale through your nose for a count of 5. Repeat for the remainder of the minute.

EX

ER

CIS

ES



INCORPORATE

1-MINUTE

MINDFUL

MEDITATION


NORA TOBIN PROGRAM



Egg Muffin: 4 eggs beaten w/ 2 tbsp mayo & 2 tbsp water. Add any fillings (veggies or meat), Cook in greased muffin tin at 350° for 15-20 min (until middle cooked).


Monday Tuesday Wednesday

Breakfast 2EggMuffins KaleSmoothie-seeWeek1 Spinach,mushroomand

seerecipebelow onionomelet(2-3eggs)

Snack1 1cupberries 1cuprawnuts Cherrytomatoes&evoo

Lunch KalePowerMix- Cucumbertunasandwiches LeToverChickenPower

seeWeek1 (tunaw/mayobetween Salad

cucumberslices)

Snack2 10olives Slicedcucumbersw/evoo Slicedbellpeppersw/oliveoil


Dinner LeGucewraphamburger Powersalad GrilledSalmon,asparagus

withsweetpotatofries Avocado,leGuce,olives, (6-8),1/2avocadoand5

(seebelow)-1sweetpotato cucumbers,carrots,almonds cherrytomatoes

Sweet Potato Fries: slice sweet potato into fry size slices, sprinkle with olive or coconut oil and salt. Bake at 450° for 25-30 min flipping fries at 15 min.



1dozeneggs Berries(YC) Spinach(1-2bags) Greekyogurtwith

Grassfedmeatforegg Avocado Mushrooms lowsugar(12-16oz)

Organicgroundbeef(1/4lb) 1baggrapes Cherrytomatoes

Organicgrassfedsteak Unsweetenedapplesauce

Olives

Tuna 2bagsfrozenfruit Greensalad

GrassfedHamburger-1lb Bananas-freeze2-3 Cucumbers

WildAlaskansalmonfilet 3bellpeppers Mixedgreens

PorkChops 1bagCarrots

Organicchickenbreast LeGuce

Asparagus

Mixedveggies

Veggies(2-YC)

Kale

1onion

Misc.

Almondmilk-unsweetened TBTEproteinbars Riceorpotatobasedbread

Lowcarbwheyprotein Oliveoil

1bagslicedalmonds Teriyakisauce

1bagRicecakes Rice

NORA TOBIN PROGRAM

S H O P P I N G L I S T3 & 4W E E K


NORA TOBIN PROGRAM

W E E K 04

1. Feet elevated 2 leg weight bridge 3x20 5. Goblet squat 3x10

2. Hamstring ball curl 3x10 6. Plank 3x30sec

3. Suspension row 3x15 7. Bicep curl 3x10

4. cable tricep extension 3x10 8. Ab midline press 3x10

EX

ER

CIS

ES

MON: STRENGTH

M O N D A Y

Step 1:

Step 2:

HAMSTRING CURL

Step 1:

Step 2:

FT ELV. LEG BRIDGE

Step 1:

Step 2:

CABLE TRICEP EXT.

Step 1:

Step 2:

SUSPENSION ROW

Kneeling:

Regular:

PLANK

Step 1:

Step 2:

GOBLET SQUAT

Step 1:

AB MIDLINE PRESS

Step 1:

Step 2:

BICEP CURL


W E E K 04 T E U S D A Y

NORA TOBIN PROGRAM


Increase Green Tea Consumption

• Green tea has a high concentration of polyphenols which are powerful antioxidants.

• These antioxidants reduce oxidative stress, which help to slow down signs of aging, fight chronic disease and increase energy.

• Green tea also stabilizes blood sugar levels, helping to avoid that late afternoon crash when blood sugar is low.

• Try: Un-sweetened green tea with lemon.

EX

ER

CIS

ES



INCREASE

GREEN TEA

CONSUMPTION


NORA TOBIN PROGRAM

W E E K 04 W E D N E S D A Y

EXERCISES


WED: CARDIO

If it doesn’t

challenge you, it won't

change you.

HOW TO:





NORA TOBIN PROGRAM

W E E K 04

1. Back on bench hinging 2 leg bridge 3x20 5. Hands elevated on bench push up 3x10

2. Plank with alt leg lifts 3x10 6. Bicep curl 3x10

3. Dumbell btw legs squat 3x12 7. Kneeling bench row 3x15

4. One leg bridge hold 3x20sec 8. Cable tricep ext 3x10

EX

ER

CIS

ES

THUR: STRENGTH

T H U R S D A Y

Step 1:

Step 2:

PLANK ALT. LEGS

Step 1:

Step 2:

BENCH 2 LEG BR.

Step 1:

ONE LEG BRIDGE

Step 1:

Step 2:

DUMBELL SQUAT

Step 1:

Step 2:

BICEP CURL

Step 1:

Step 2:

BENCH PUSH UP

Step 1:

Step 2:

CABLE TRICEP

Step 1:

Step 2:

KN. BENCH ROW


NORA TOBIN PROGRAM


EXERCISES


FRI: CARDIO

BE

LE

GE

ND

AR

YHOW TO:






NORA TOBIN PROGRAM


Keep The Yolks

• Egg yolks are rich in B-vitamins, which are crucial to converting food into energy.

• The B-vitamins found in your morning breakfast are easily digested and will give you that sustained energy to get you through your workout or work.

EX

ER

CIS

ES



KEEP THE

EGG

YOLKS


NORA TOBIN PROGRAM



Monday Tuesday WednesdayBreakfast KaleSmoothie FriedEggs(2-3)w/toast KaleSmoothie

(1-rice/potatobased)&buGer

Snack1 Slicedcarrots Ricecake(1-2)withpeanut Slicedcucumbersw/evoobuGer

Lunch Kalepowermix LeToverTeriyakichickenGreeksald-mixedgreens,avocado

bowlolives,tomatoes,bellpeppers,evoo

Snack2 1cupberries slicedbellpeppersw/evoo 1cuprawnuts


Dinner TeriyakiSteakBowl-Grilledsalmonwithveggies(YC)

Meatloaf,mashedsweetpotatoes

Grilledsteakw/teriyaki, 1/2cuprice (1cup),sautéedspinach1cuprice,2cupsveggies(YC) (4cupsuncooked)





NORA TOBIN PROGRAM

W E E K 05

1. Back on bench hinging 2 leg bridge 3x20 5. Goblet squat 3x10

2. Band steps 3x15 6. Plank lift legs one at a time 3x10

3. Push ups 3x8 7. Y delt raise3x10

4. Cable reverse fly 3x10 8. Straight arm pull down 3x10

EX

ER

CIS

ES

MON: STRENGTH

M O N D A Y

Step 1:

Step 2:

BAND STEPS

Step 1:

Step 2:

HING 2 LEG BRIDGE

Step 1:

Step 2:

CABLE REV. FLY

Step 1:

Step 2:

PUSH UP

Step 1:

Step 2:

PLANK ALT LEG LIFT

Step 1:

GOBLET SQUAT

Step 1:

Step 2:

PULL DOWN

Step 1:

Step 2:

Y DELT RAISE


W E E K 05 T E U S D A Y

NORA TOBIN PROGRAM


Eat Up Avocados

• These superfoods provide all 18 essential amino acids necessary for the body to form a complete protein, which is ideal for building muscle and burning fat.

• This plant protein is easy to digest and readily absorbed by the body. One avocado provides vitamins A, C, E, K, B6 and a significant amount of potassium.

• Avocados help regulate blood sugar and reduce signs of aging.

• The healthy fat (oleic acid) helps keep you satisfied, which limits overeating.

EX

ER

CIS

ES



EAT UP

AVOCADOS


NORA TOBIN PROGRAM

W E E K 05 W E D N E S D A Y

EXERCISES


WED: CARDIO

It starts with a firm belief that

impossible is just a word.

HOW TO:





NORA TOBIN PROGRAM

W E E K 05

1. One leg hinging bench bridge 3x15 5. Dumbell between legs squat 3x12

2. Band steps 3x15 6. Burpee off bench 3x10

3. Cable chest press 3x10 7. Y raise off bench 3x10

4. Cable reverse fly 3x10 8. Ball throw straight down 3x10

EX

ER

CIS

ES

THUR: STRENGTH

T H U R S D A Y

Step 1:

Step 2:

BAND STEPS

Step 1:

Step 2:

1 LEG HINGE BRIDG.

Step 1:

Step 2:

CABLE REV. FLY

Step 1:

Step 2:

CABLE CHEST PR.

Step 1:

Step 2:

BURPEE

Step 1:

Step 2:

DUMBELL SQUAT

Step 1:

Step 2:

BALL THROW

Step 1:

Step 2:

Y RAISE


NORA TOBIN PROGRAM


EXERCISES


FRI: CARDIO

YOU DESERVE YOUR BEST

HOW TO:






NORA TOBIN PROGRAM


Get A Beauty Boost With Dark Chocolate

• Dark chocolate is loaded with antioxidants, which fend off free radicals that are incredibly damaging to your system.

• Reducing free radicals in the body can improve your skin by increasing blood flow and improving hydration.

• Cocoa also helps to reduce stress, which results in less collagen breakdown.

EX

ER

CIS

ES



GET A BEAUTY

BOOST WITH

DARK

CHOCOLATE


NORA TOBIN PROGRAM



Monday Tuesday WednesdayBreakfast Omelet(2-3wholeeggs) GreekYogurt(lowsugar) KaleSmoothie

with,zucchini,spinachand berries(YC)withalmonds1/2avocado -30

Snack1 1cupberries Slicedcucumbersw/evoo 1cuprawnuts

Lunch KalePowerMix Groundgrassfedbeef,½c PowerSalad-mixedgreens,blackbeans,salsa,and olives,cucumbers,tomatogreens(YC) peppers,rawnuts,avo,oliveoil

Snack2 1cuprawnuts 1cupberries Apple(1/2)with2ozcheddarcheese


Dinner Wildcaughtfish PorkChops,veggies(YC), TurkeyBurritoBowl-1sweetpotato avocado(1/2),applesauce Groundturkey,cheese,(gardensaladw/oliveoil tomatoes,leGuce,avocado,

salsa






1dozeneggs Avocado(2) Spinach(1bag) Cheddarcheese

GroundBeef-1lb Applesauce Celery GreekYogurt(lowsugar)

Bacon Blueberries 4Veggies(YC)

Chickensausage 3-4apples Olives

ChickenBreast(2)-for Berries(2-3servings) Cherrytomatoes

powermixandsZrfry Frozenbananas Cucumbers

Grassfedmeat 2frozenmixedberrybags

Pickles

Tuna(1can) 3bellpeppers LeGuce(YC)forwraps

GroundTurkey(1/2lb) Gardensalad(YC)

Wildalaskansalmonfilet Sweetpotatoes(3-4)

Turkeydelimeat-low MexedVeggies

sodium,organic Zucchini

Fresh,organickaleand

frozenkale

Misc.

AlmondMilk-unsweetened Almonds Rice

WheyProtein-organic TrailMix Saladdressing-lowsugar

OrganicpeanutBuGer Bread-riceorpotatobased

Soysauce

Salsa Spaghe[sauce Spaghe[(ricepasta)

NORA TOBIN PROGRAM

S H O P P I N G L I S T5W E E K


Once you have completed the Nora Tobin- 5 Week Fitness and Nutrition Program entry level program you can submit your best before and after photos for a chance to win your next Kale, Cardio and Cocktails program at no charge!

The winner will also receive a box of the Too Busy To Eat bars and an online training session with me.

You are taking the first step, which is always the hardest part. This is just the beginning to a transformative experience that will not only deliver weight loss and muscle tone, but energy and enjoyment!

www.noratobin.com www.stumblinginstilettos.com Nora Tobin on Instagram https://www.facebook.com/NoraTobin

NORA TOBIN PROGRAM

NEXT STEPS

C O N G R A T U L A T I O N S !




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