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DISCLAIMER: In following the above plan, I agree to any and all the following (but not limited to) terms and conditions. Consult with your physician and/or healthcare provider prior to following this exercises program or changing your diet. I understand that there is a risk of injury associated with participating and following the above workout plan. I hereby assume full responsibility for any and all injuries, losses and damages that I incur while following and participating in the workout program provided by Sustainable Life Habits (SLH). I here by waive all claims against SLH, its instructors, or partners of individual or otherwise, for any and all injuries, claims or damages that may incur.
Which Workout Plan is Right for me?
It's important to carefully choose the right workout plan for you. How do you do that?
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STEP 1: Start by determining how many days you can 100% commit to working out every week (NOT desired amount of days). A very common issue I see with people, particularly when they are starting out is that they over commit to the amount of days they can workout. Then when start to fall behind in their plan, it creates frustration & builds resentment and usually leads to people falling off the rails. Its important that we commit and deliver rather then overcommitting and under deliver. If your just starting out or have a busy schedule I highly recommend starting out with a 3 day plan.
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STEP 2: Decide where you're going to be doing your workouts and what equipment you'll have access to.
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STEP 3: Know your limitations. These workout plans use very common exercises, however movements such as Squats can be very complex, especially for a beginner. If you are uncertain about your form, refer to my video links for form tips & tricks. Form is CRUCIALLY important. If you are still uncomfortable in doing these movements, hiring a Personal Trainer at your local gym can be very beneficial for learning proper form and addressing any corrective issues that may require extra attention.
Why Give Away Workout Plans for Free?
My Mission is to help people succeed in their fitness journeys in the most sustainable & healthy manner as possible. While a lot of the Instagram workout plans out there include unnecessary complexed and complicated movements, I believe in very simple but effective compound exercises such as squats, rows, presses, etc. These workout plans may seem simple, but it's also what makes them so effective.
I also believe that if you do not have the funds to invest in a coach, you should at least have access to an effective workout plan; Or maybe it's been a long time since you've workout and you are looking to get back into it. In that case, I do recommend working through one of these free plans for a couple weeks to make sure your are ready to make the commitment of investing in a coach.
Interested in Something More Customized to Suit your Personal Needs?
Checkout our Premium Options for details about our programming including customized workout plans, diet training, healthy habits training and more!
FREE Meals & Recipes
Keep it Simple!
Protein Pancakes
INGREDIENTS
1 Banana
3 eggs
1 Cups Oatmeal
Pinch of Salt
2 tsp Baking Powder
1/2 Cup Cashew Milk
1 Scoop Protein Powder
1 Tbsp Cinnamon
1 Tbsp Peanut Butter (optional)
DIRECTIONS: Put all ingredients into a Vitamix (or blender) and blend until smooth. Preheat frying pan and cook at med-low temp. Flip when pancakes bubble. Lightly oil pan once at the beginning with olive oil and paper towel.
NOTES: Add a few Dark Chocolate Chips when frying. if doubling, recommend in two separate batches.
Simple & Healthy Breakfasts
French Toast
INGREDIENTS
Sprouted Power Bread
4 Eggs
1 tsp Vanilla Extract
1 Tbsp Cinnamon
Pinch of Salt
1/4 Cup Cashew Milk (unsweetened)
DIRECTIONS: Put all ingredients (except the bread) into a bowl and whisk together. Preheat pan on med-low. Pour mixed ingredients into a large plate and dip both sides of the bread. Place in pan and fry until golden brown, flip and repeat.
NOTES: The type of bread can really change the macro profile of this meal which it why I use Sprouted Power Bread. It contains higher protein. I recommend using butter over syrup.
Cottage Cheese Pancakes
INGREDIENTS
1 Cup Oatmeal
1 Cup Cottage Cheese
2 tsp Cinnamon
4 Eggs
DIRECTIONS: Preheat frying pan on med-low. Add a tsp of olive oil and spread with a paper towel. Put all ingredients into the Vitamix (or blender) and blend until smooth. Pour directly from Vitamix into hot pan. Flip when golden brown.
NOTES: The sodium from the cottage cheese is already high so I don't recommend adding any extra, I found the taste to be salty when I tried this myself. Try adding a few dark chocolate chips when they are cooking for extra flavour.
Simple & Healthy Lunches
Open Face Tuna Melt
INGREDIENTS
1 Can of White Flaked Tuna
30g Shredded Marble Cheese
Salt & Pepper (as desired)
2 Tbsp Reduced Fat Mayo
2 Power Sprouted Bread Slice
Sprinkle with Parsley
DIRECTIONS: Open can of tuna and strain out the water using the lid. Put in bowl and add mayo, salt & pepper and parsley. Mix well with spoon. Toast bread slices while doing this. Divide the tuna onto the pieces of toast and add cheese. Microwave to melt cheese.
NOTES: White flake Tuna is much pricy then some types of tuna, however it tastes significantly better in my opinion.
Chicken Sandwich
INGREDIENTS
2 Slices Sprouted Power Bread
30g Sliced Marble Cheese
6 oz Chicken Breast
1/2 a Full Cucumbers
Light Mayo
Hummus (Optional)
DIRECTIONS: Toast Bread (optional) and heat chicken breast. Once toasted, spread serving of mayo, add sliced cheese & cucumbers, top with Chicken bread. Recommend with side cucumbers & 1-2 serving of Hummus.
NOTES: I recommend weighing both your chicken and cheese. The chicken so that you get adaquite protein and the cheese because this is an areas where calories can add up quick.
Simple & Healthy Suppers
Grilled Buffalo Chicken Wrap
INGREDIENTS
6 oz Cooked Chicken
(or Steak)
30g Shredded Cheese
1 Ancient Grains Wrap
Buffalo Hot Sauce
1/4 Avocado
DIRECTIONS: Weight out 5-6 oz of chicken, heat in microwave, cut and put in wrap. Add 1 serving (30g) of shredded cheese, desired amount of buffalo sauce and chopped avocado. Fold wrap & air fry for 4 mins @360F (fold side down), flip and repeat for 2 more mins.
NOTES: Recommend having a side salad of veggies & hummus with it. You can also add leftover cooked vegetables if you have any as well as hot sauce as a calorie free option.
Chicken Taco Salad
INGREDIENTS
6 oz Cooked Chicken Breast
(or Steak, Ground Beef/Chicken/Turkey, etc)
30g Shredded Cheese
Arugula Salad
1/4 Avocado
Salsa
DIRECTIONS: In your bowl start with as much Arugula salad as you'd like. Heat chicken breast (or leave cold), cut into pieces and put on top of the salad. Add shredded cheese, avocado and salsa and mix together!
NOTES: Recommend as always weighing out your cheese because this is an easy place to over do it on calories. You can use as much salsa as desired. Recommend 1/4 avocado only!
Simple & Healthy Veggies
Parmesan Zucchini Chips
INGREDIENTS
1 Bag of Zucchini
(Approx. 7-8 mini zucchinis)
2 cups Crushed Croutons
1 Tbsp Olive Oil
Pinch of Salt
Shaved Parmesan Cheese
DIRECTIONS: Preheat Oven to 450F. Wash zucchinis and remove both ends. Chop into approx. 1/4 inch thick pieces and place into a large mixing bowl. Add olive oil, crushed croutons & salt and mix together. Line a cookie sheet with foil and dump contents on top. Bake for 15 mins, flip and bake for another 15 mins. Once complete, remove and sprinkle with shredded parmesan and boil on high for approx. 2 mins or until golden brown.
NOTES: Beware if using parchment paper, it can burn while boiling at high temp.
Buffalo Cauliflower
INGREDIENTS
1 bag of Cauliflower
(or head of cauliflower)
1 Tbsp Olive Oil
Buffalo Hot sauce
Parsley
DIRECTIONS: Wash your cauliflower using a strainer then dry. Chop cauliflower pieces into desired eating size. I usually cut into roughly quarter size pieces. (They will shrink while cooking) Place in a large mixing bow and add buffalo sauce to lightly cover (about 1/3 of a bottle). Add olive oil and parley and mix together. Air Fry at 400F for about 40-45 mins. Shake basket about every 7-8 mins for even cooking.
NOTES: Do not over fill your Air Fryer, this will significantly increase your cooking time as well as effect the consistency at which it cooks at.
Homemade French Fries
INGREDIENTS
6-8 Gold Potatoes
(Mini Potatoes or Sweet Potatoes are great too)
1 Tbsp Olive Oil
Seasoning Salt
Table Salt
Buttery Steakhouse Seasoning
DIRECTIONS: Wash and peel potatoes. Cut into 1/2 inch thick French fries and place into a large mixing bowl filled with hot water. Rinse in bowl a couple times until the water is clear. Add some table salt to the water and let soak for about 1 hour. Once complete, strain and dry the potatoes and the bowl and place back into the mixing bowl. Add olive oil, and seasoning salt and place into preheated air fryer. Air Fry at 400 for 35-40 minutes, shaking a couple of times during fry time. With about 10 minutes left, remove from air fryer and place fries back into the mixing bowl and recoat with 1 tsp olive oil and other desired spices. (This allows the fries to crisp better.) Place back into air fryer and finish cooking.
NOTES: The soaking and rinsing helps to remove some of the excess starch. The hot water will also help to soften the fries as they soak. *Do No Over Fill Your Air Fryer! This will drastically increase your cooking time and result in inconsistent cooking.
Simple & Healthy Snacks & Desserts
Chocolate Peanut Butter Cups
INGREDIENTS
1 Cup Coconut Oil
1.5 Scoop Protein Powder
1 Bar of Dark Chocolate
1 Cup Peanut Butter
DIRECTIONS: Put 1 cup of coconut oil into a glass measuring cup with spout. Add about 1/4 of the dark chocolate bar (as desired) and melt for about 1 minute in the microwave, remove and stir. Add 1.5 scoops of selected chocolate protein powder and stir until blended. Place parchment paper liners in mini muffin tin and fill each one about half full. Place in freezer about 1 hour or until frozen. Once frozen, melt 1 cup of peanut butter into glass measuring cut and top up. Freeze for about 1 hour. Recommend to keep frozen.
Peanut Butter Protein Balls
INGREDIENTS
1/2 Jar All Natural Peanut Butter
1 tsp Sea Salt
2 Tbsp Honey
1 Cup Quick Oats
2-3 Scoops Choc Protein Powder
1 Cup Raw Pumpkin Seeds
1.5-2 Cups Dried Cranberries
DIRECTIONS: In a large mixing bowl, add 1/2 jar of peanut butter, sea salt, honey, oats, protein powder, pumpkin seeds and cranberries into a mixing bowl and mash together using your hands. Once mixed, roll into roughly 1 inch size balls. place on a plate or trey and freeze. Make sure you don't have they touching when you freeze, they will stick together and can be difficult to pull apart.
NOTES: Because all natural peanut butter can separate, it usually best to empty the entire container into your mixing bowl first and stir it a few times, making it smoother and easier to work with.
Start with 2 scoops of protein powder and add more if mixture is too sticky. It should be almost crumbly but stick together when you squeeze in your hand.
Banana Protein Smoothie
INGREDIENTS
1/2 Banana
1/2 Scoop Protein Powder (Vanilla)
1 Cup Cashew Milk (unsweetened)
1/2 Cup of Ice
1 Tbsp Peanut Butter (optional)
DIRECTIONS: I recommend using a Magic Bullet or small blender. Add 1/2 a banana, 1/2-1 scoop of protein powder, roughly 1 cup of cashew milk, 1/2-1 cup of ice and optional peanut butter into your blending cup and mix away until smooth! (It's pretty simple.)
NOTES: I prefer cashew milk due to the low calories but diary milk, almond milk, etc. work just as well. You may need to adjust portion sizes dependent on the type of protein powder you use. Also, quick oats can be used to boost calorie content dependent on your fitness goals.
