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 Jennifer Nicole Lee’s
daily food schedule:
Breakfast is the most important meal of the day, says Jennifer. “I eat breakfast like a queen, lunch like a princess, and dinner like a pauper – dwindling my calories down from morning to night.”
Breakfast: Cage-free egg whites with spinach, mushrooms, olive oil and garlic. Half a cup of cooked multigrain hot cereal (blend of rye, barley, oats and wheat) with two tablespoons of coconut oil and two tablespoons of wheat germ.
Mid-morning meal: Protein shake blended with water, two tablespoons ground flax seed, one tablespoon of coconut oil, one tablespoon enriched flax oil and one tablespoon of evening primrose oil.
Lunch: Either grilled chicken or four percent ground beef burger, served as an open-face sandwich on dark-sprouted German wheat bread topped with hummus, alfalfa sprouts, spinach, matchstick carrots and Roman tomatoes.
Late-afternoon meal: Protein shake blended with water, two tablespoons of ground flax seed mix, one tablespoon of coconut oil, one tablespoon enriched flax oil and one tablespoon of evening primrose oil.
Dinner: Steamed wild cod marinated with soy and wasabi, served with mixed steamed veggies, and a side salad with ginger dressing.
*Late night snack: “If I get super hungry and can’t sleep, I’ll have a protein shake made with water,“ Jennifer says.
Jennifer Nicole Lee’s weekly training schedule:
Monday: Legs
“Leg day is always the hardest for me,” she says. “I love to work out my lower body with weights, but I also push myself to the max with plyometrics to see the results I want.” Perform 3 sets, 8-12 reps of each: lunge, squat, leg extension, weighted step-ups. Perform in a circuit: snap jumps (an alternative for jumping rope), lateral jumps, box jumps.
Tuesday: Back and Biceps
“Nothing is sexier than a toned back, especially if your dress is backless,” she says. “Make sure your posture is perfect when you’re training your back!” Perform 3 sets, 8-12 reps of each: bent over row, cable row, cambered bar lying row.
“When working your biceps, make sure you squeeze at the top of the curling motion, slowly lowering to work the entire move.” Perform 3 sets, 8-12 reps of each: incline dumbbell curl, barbell curl, cable hammer curls.
Wednesday: Cardio and Core
“I train for speed and agility,” says Jennifer, who will do cardio and core work for 45 minutes each week. Perform in a circuit: hanging abs, reverse crunch, twists.
Thursday: Shoulders and Calves
Jennifer says she loves having “sleek and sexy muscular mushroom caps” for shoulders. “They’re essential to creating that perfect symmetry and V-taper. I aim to hit my supraspinatus and anterior, medial and posterior deltoids each time I work my shoulders,” she adds. Perform 3 sets, 8-12 reps of each: Arnold press, lateral raise, lying row, cable raise.
Calf muscles are stubborn and often neglected. Stick with it – you’ll see gains soon, Jennifer says. Perform 3 sets, 8-12 reps of each: standing calf raise, seated calf raise.
Friday: Chest and Triceps
“There are many benefits to working chest, including an instant lift! Perform 3 sets, 8-12 reps of each: bench press, incline press, incline dumbbell flye.
“You’ll get jiggle-free arms with these moves,” says Jennifer. Perform 3 sets, 8-12 reps of each: kickback, triceps extension, triceps press, dips.
Saturday: Cardio and Core
(Same as Wednesday)
Sunday: Active Rest
“I don’t necessarily work out per se,” says Jennifer. “However, I stay active by swimming in my pool or kicking the soccer ball around with my sons.”
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