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On my channel get ready for fresh workouts and insights every week! Message me what you want to see!

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version 1 (2)

Feeling a little lost? 

DONT WORRY! 

after you watch my introduction videos. You’ll know exactly what to do and you’ll confidently reach your fitness goals

WELCOME💖

1.) if you signed up for the annual subscription, please send me a dm to claim your meal plan. If you signed up for the monthly but want to Claim your free meal plan when you upgrade to the annual subscription Please

Once you upgrade shoot me a dm with the words “Meal Plan”


2.) please watch these video on how to take your progress photos + measurements 

https://youtu.be/5v9kzPsszFc

https://youtu.be/BRZDpDiwIcU

3.) send your progress photos and measurements AND a photo of your feet on the scale to email 

Lean.latina.habits.app@gmail.com

Measurements to send: 

Arm 
Chest 
Top waist 
Middle waist 
Lower waist 
Hips
Thighs 


If you send me your before and after photos you will qualify for your FREE consultation 🙌🏼

How to track your fat loss progress

Introduction video #1 
(How to use the ap)

Please watch the entire video.

As described in the video.
If you are a Beginner that needs to take it slow. 

Please follow this work out schedule 

Week 1: 
Aim to work out 3 times a week 
Example: 
Monday - lower body 
Wed - full body 
Friday - full body 

Week 2: Aim to work out 4 times a week 
Example: 
Monday / Friday - lower body 
Tuesday - upper body 
Thursday - full body 

Week 3 aim to work out 5 times a week 
Example: 
Mon/fri - lower body 
Tue - upper body ( chest tri) 
Wed - upper body ( back no) 
Thur / sat - full body 



👉🏼Intermediate to advanced recommendations 👈🏼
Jump into this routine right away 💪🏽

Mon/fri - lower body 
Tue - upper body ( chest tri) 
Wed - upper body ( back no) 
Thur / sat - full body

Introduction video #1 
(How to use the ap)

Check out this app tour video! 

You’ll love everything that it has to offer

App Tour!

Upgrade and get a FREE meal plan 🙌🏼

Please open up this document for the approved list + sample meals you can follow 🙌🏼

https://docs.google.com/document/d/1X5XcLSPO261XioUSZoXmMwEyvLkloKQgHvWAUNxx5DE/edit?usp=sharing



THE GOAL

For the next 14 days, get 3 Fiber Wins every day.

A Fiber Win = including a meaningful source of fiber in a meal or snack.

YOUR DAILY CHECKLIST

☐ Fiber Win #1
☐ Fiber Win #2
☐ Fiber Win #3

WHAT COUNTS?

Think:

Beans + lentils: frijoles, black beans, chickpeas, lentejas

Vegetables: nopales, calabacitas, broccoli, carrots, peppers, leafy greens

Fruit: berries, apples, oranges, pears, mango

Whole grains & higher-fiber carbs: oatmeal, whole-grain bread, high-fiber tortillas

Fiber boosters: chia seeds, flaxseed, avocado

EXAMPLE DAY

🍓 Breakfast: Greek yogurt + berries → Fiber Win #1

🫘 Lunch: Chicken bowl + frijoles + veggies → Fiber Win #2

🥑 Dinner: Tacos + avocado + nopales → Fiber Win #3

That's it. You completed the challenge for the day.

The goal isn't perfection or obsessively tracking grams of fiber.

We're spending 14 days building one simple habit:

Look at your food and ask, "Where's my fiber?"

Increase fiber gradually, especially if you don't currently eat much, and remember to drink plenty of water.

3 Fiber Wins. Every day. For 14 days.

October challenge (fiber maxxing)

Monday October 5th - 18th 

Please open up this document for the approved list + sample meals you can follow 🙌🏼

https://docs.google.com/document/d/1X5XcLSPO261XioUSZoXmMwEyvLkloKQgHvWAUNxx5DE/edit?usp=sharing



THE GOAL

For the next 14 days, get 3 Fiber Wins every day.

A Fiber Win = including a meaningful source of fiber in a meal or snack.

YOUR DAILY CHECKLIST

☐ Fiber Win #1
☐ Fiber Win #2
☐ Fiber Win #3

WHAT COUNTS?

Think:

Beans + lentils: frijoles, black beans, chickpeas, lentejas

Vegetables: nopales, calabacitas, broccoli, carrots, peppers, leafy greens

Fruit: berries, apples, oranges, pears, mango

Whole grains & higher-fiber carbs: oatmeal, whole-grain bread, high-fiber tortillas

Fiber boosters: chia seeds, flaxseed, avocado

EXAMPLE DAY

🍓 Breakfast: Greek yogurt + berries → Fiber Win #1

🫘 Lunch: Chicken bowl + frijoles + veggies → Fiber Win #2

🥑 Dinner: Tacos + avocado + nopales → Fiber Win #3

That's it. You completed the challenge for the day.

The goal isn't perfection or obsessively tracking grams of fiber.

We're spending 14 days building one simple habit:

Look at your food and ask, "Where's my fiber?"

Increase fiber gradually, especially if you don't currently eat much, and remember to drink plenty of water.

3 Fiber Wins. Every day. For 14 days.

Fibber maxxing challenge

Monday November 2nd - 15th we’re locking in two habits:

1.) Drink at least 30% of your bodyweight in water

calculation = 
Your weight x 0.30 

Example = 
140lbs x0.30 = 42ounces 



2.) Post one low-carb meal per day

That’s it.
Simple. Repeatable. Effective.

This is about momentum, not perfection.

Show your proof. Build the habit. 

Let February feel easier.


Low carb Mexican meal examples + recipes 

Click here 👇🏽


https://docs.google.com/document/d/17mhgNdGQwp1J3QW6tknynD41vvKuI0Bf5FjydUDu8QM/edit?usp=sharing

November challenge

Welcome to Lean Latina Habits Recipes! 🌮

This is where you’ll find all my recipes and  cooking videos designed to help you create simple, balanced, and delicious meals without giving up the cultural foods you love.

Feel free to drop some  recipe requests

Lean Latina Habits recipes

Loaded Sweet Potatoes with Ground Beef

Makes 4 servings

Ingredients

Sweet Potato Base

* 4 medium sweet potatoes
* Olive oil spray
* Salt and pepper, to taste
* 2 tsp garlic powder
* 2 tsp smoked paprika

Creamy Mix

* ½–¾ cup plain Greek yogurt
* Salt, to taste
* Optional: juice of 1 lime

Ground Beef

* 1–1¼ lb lean ground beef
* 4 tsp garlic powder
* 4 tsp onion powder
* 4 tsp smoked paprika
* 2 tsp cumin
* 2–4 tsp chili powder
* 2 tsp oregano
* Salt and pepper, to taste
* ½–¾ cup tomato sauce
* Water or broth, as needed

Pico de Gallo

* 2 cups store-bought pico de gallo

Or make your own with:

* Diced tomatoes
* Diced onion
* Chopped cilantro
* Lime juice
* Salt

Guacamole

* 2 medium avocados
* Lime juice and salt, to taste

Topping

* ¼ cup crumbled queso fresco

Instructions

1. Preheat the oven to 400°F. Wash and dry the sweet potatoes, then poke several holes in each one with a fork. Lightly spray with olive oil and season with salt, pepper, garlic powder, and smoked paprika. Bake for 45–60 minutes, or until completely soft.
2. Heat a pan over medium heat. Add the ground beef and allow it to brown before breaking it apart. Add the seasonings, tomato sauce, and a splash of water or broth. Simmer for 3–5 minutes, until slightly saucy.
3. Prepare the pico de gallo or divide the store-bought pico into four portions. Mash the avocados with lime juice and salt to make the guacamole.
4. Slice open each cooked sweet potato and mash the inside. Mix 2–3 tablespoons of Greek yogurt into each potato, along with a pinch of salt and an optional squeeze of lime.
5. Top each creamy sweet potato with ground beef, pico de gallo, guacamole, and queso fresco.

One Serving

Each serving includes:

* 1 medium sweet potato
* 2–3 tbsp plain Greek yogurt
* 4–5 oz ground beef
* Approximately ½ cup pico de gallo
* ½ avocado
* Approximately 1 tbsp queso fresco

For meal prep, store the pico, guacamole, and queso fresco separately so the toppings stay fresh.

Loaded camote bowl

There are two version 

Version 1 - prepping from scratch 
Version 2 - cooking with pre made ingredients 

Chicken shredder (in cookware section) 
https://www.amazon.com/shop/lean.latina.habits



Version 1:

Shredded Chicken with Red Salsa, Corn & Nopales

Ingredients

* 4 boneless, skinless chicken breasts
* Water or chicken broth, enough to cover the chicken
* ½ onion
* 2–3 bay leaves
* 1–2 teaspoons garlic salt, divided
* 1 fresh jalapeño, sliced or diced
* 1 large can red salsa or red enchilada sauce, approximately 28 ounces
* 1 can corn, drained
* 1 pound fresh nopales, cleaned and diced
* ¼ small onion for the nopales
* Salt to taste
* Optional: black pepper, cumin or chicken bouillon
* Optional toppings: cilantro, queso fresco, avocado or lime

1. Cook and shred the chicken

1. Place the chicken breasts in a large pot.
2. Add the ½ onion, bay leaves and about 1 teaspoon of garlic salt.
3. Cover the chicken with water by approximately one inch.
4. Bring it to a boil, then immediately reduce the heat to a gentle simmer.
5. Partially cover the pot and cook for approximately 15–20 minutes, depending on the thickness of the breasts.
6. Check that the thickest part reaches 165°F before removing the chicken. USDA food-safety guidance⁠￼
7. Let it rest for 5–10 minutes, then shred it using two forks.
8. Save about ½–1 cup of the chicken broth—you can use it later if your sauce needs thinning.

Avoid aggressively boiling the chicken the entire time because that can make it tougher and drier.

2. Boil the nopales

1. Rinse the cleaned, diced nopales.
2. Place them in a separate pot with:
    * Enough water to cover them
    * ¼ onion
    * ½ teaspoon salt
3. Bring the water to a boil, then lower it slightly and cook uncovered for approximately 10–15 minutes. The nopales will release foam and a slippery liquid—that’s completely normal.
4. They’re ready when they change from bright green to a softer olive green and are tender but still have a slight bite.
5. Pour them into a colander and rinse thoroughly with cool water until most of the slippery coating is gone.
6. Let them drain well.

You can also add the nopales to the pot without additional water and cook them covered over medium-low heat. They’ll release their own liquid, but boiling and rinsing is the easiest method for this recipe.

3. Prepare the salsa mixture

1. Heat a large skillet or pot over medium heat. Add a small amount of oil if desired.
2. Add the jalapeño and sauté it for 2–3 minutes. For less heat, remove the seeds first.
3. Pour in the canned red salsa.
4. Let the salsa simmer for approximately 5 minutes so the jalapeño flavor cooks into it.
5. Add the drained corn and cooked nopales.
6. Season lightly with garlic salt, pepper and, if desired, a small pinch of cumin or chicken bouillon. Taste before adding regular salt because the salsa and garlic salt may already contain plenty.

4. Combine everything

1. Fold the shredded chicken into the salsa mixture.
2. If it appears too thick, add the reserved chicken broth, approximately ¼ cup at a time.
3. Cover and simmer over medium-low heat for 10–15 minutes, stirring occasionally.
4. Taste and adjust the salt and heat. If it tastes a little too acidic, allow it to simmer a few minutes longer—no sugar should be necessary.

Serve it with tortillas, rice, beans or over a bed of shredded lettuce. 







Version 2: 

Quick Shredded Chicken with Salsa, Nopales & Elote

This is the pressed-for-time version—minimal cooking, minimal cleanup, and ready in about 15 minutes.

Servings

4–5 servings

Ingredients

* 1½–2 pounds shredded rotisserie chicken breast, skin removed
* 1 large can or jar red salsa, approximately 24–28 ounces
* 1 jar precooked nopales, drained and thoroughly rinsed
* 1 can corn, drained
* 1 fresh jalapeño, diced or sliced (optional)
* ½ teaspoon garlic powder
* Salt and pepper to taste
* Optional: ¼–½ cup chicken broth or water
* Optional toppings: cilantro, queso fresco, avocado or lime

Instructions

1. Prepare the ingredients: Remove the skin from the rotisserie chicken and shred the breast meat. Drain the corn. Drain and rinse the nopales thoroughly to remove the excess brine and slippery coating.
2. Heat the salsa: Pour the red salsa into a large skillet or pot over medium heat. Add the jalapeño and garlic powder, then simmer for 2–3 minutes.
3. Add everything: Stir in the shredded chicken, nopales and corn.
4. Adjust the consistency: If the mixture is too thick, add a splash of chicken broth or water.
5. Finish cooking: Cover and simmer over medium-low heat for approximately 8–10 minutes, stirring occasionally, until everything is heated through.
6. Taste before salting: Rotisserie chicken, jarred nopales and canned salsa can already contain bastante sodio, so taste it first and then adjust the salt and pepper.

Serve with tortillas, rice, beans or tostadasor enjoy it in a bowl with extra vegetables for a super-easy Lean Latina Habits meal.

Pollo en salsa roja con nopales y elote 
(2 versions)

Version 1 - home made salsa from scratch 
Version 2 - quick and easy with canned salsa

Potato / vegetable dicer:
https://www.amazon.com/shop/lean.latina.habits?ccs_id=1500ccfe-bb9e-4b76-8663-95207816648c



Version 1:👇🏽
Picadillo Verde With Homemade Salsa

Ingredients for the picadillo

* 2 lb lean ground beef
* 1 medium onion, diced
* 3 garlic cloves, minced
* 2–3 medium potatoes, cut into small cubes
* 2–3 large carrots, cut into small cubes
* ½–¾ cup beef broth or water
* 1 tablespoon oil, if needed

Seasonings

* 1½ teaspoons salt to start
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* 1 teaspoon ground cumin
* 1 teaspoon Mexican oregano, crushed between your fingers
* ½ teaspoon black pepper
* ½ teaspoon paprika
* ½–1 teaspoon chicken or beef bouillon, optional

Ingredients for the homemade salsa verde

* 1½ lb tomatillos, approximately 10–12
* 1–2 jalapeños or serrano peppers
* ¼ white onion
* 2 garlic cloves
* ½ cup fresh cilantro
* ½ teaspoon salt
* ¼–½ cup water or broth

Instructions

1. Make the salsa verde

1. Remove the husks from the tomatillos and rinse them well to remove the sticky coating.
2. Place the tomatillos and peppers in a pot. Cover them with water and bring to a gentle boil.
3. Cook for approximately 5–7 minutes, until the tomatillos change from bright green to a softer olive-green color. Avoid overcooking them because they can become bitter.
4. Transfer the cooked tomatillos and peppers to a blender. Add the onion, garlic, cilantro, salt and ¼ cup of water or broth.
5. Blend until smooth. Add a little more liquid if necessary, but keep the salsa slightly thick. Set it aside.

2. Prepare the picadillo

1. Heat a large, deep skillet or pot over medium-high heat. Add a small amount of oil if your beef is very lean.
2. Add the diced onion and sauté for 3–4 minutes, until it begins to soften.
3. Add the minced garlic and cook for another 30 seconds.
4. Add the ground beef. Break it apart and cook for approximately 7–9 minutes, until browned. Drain excess grease if necessary.
5. Add the salt, garlic powder, onion powder, cumin, oregano, black pepper, paprika and bouillon. Stir and cook for 1–2 minutes.
6. Add the diced potatoes and carrots. Stir everything together and cook for approximately 3 minutes.
7. Pour in the homemade salsa verde and ½ cup of broth or water. Stir well and bring it to a gentle simmer.
8. Cover and cook over medium-low heat for 20–25 minutes, stirring occasionally, until the potatoes and carrots are tender. Add a little more broth if it starts becoming too dry.
9. Remove the lid and simmer for another 5–10 minutes if you would like the salsa to thicken.
10. Taste and adjust the salt or other seasonings before serving.




Version 2👇🏽

Picadillo Verde

Ingredients

* 2 lb ground beef
* 1 medium onion, diced
* 3 garlic cloves, minced
* 2–3 medium potatoes, diced into small cubes
* 2–3 large carrots, diced
* 1 can salsa verde, approximately 15–16 oz
* ½–¾ cup beef broth or water
* 1 tablespoon oil, if needed
* ⅓ cup chopped cilantro
* Juice of ½–1 lime

Seasonings

* 1½ teaspoons salt to start
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* 1 teaspoon ground cumin
* 1 teaspoon Mexican oregano, crushed between your fingers
* ½ teaspoon black pepper
* ½ teaspoon paprika
* ¼ teaspoon ground coriander, optional
* ½–1 teaspoon chicken or beef bouillon, optional
* 1 jalapeño or serrano, diced, optional

Instructions

1. Heat the oil in a large, deep skillet over medium-high heat. Sauté the onion for 3–4 minutes, until it begins to soften.
2. Add the garlic and cook for about 30 seconds.
3. Add the ground beef and cook for 7–9 minutes, breaking it apart as it browns. Drain excess grease if necessary.
4. Add all the seasonings and cook for another 1–2 minutes.
5. Stir in the diced potatoes and carrots. Cook for approximately 3 minutes.
6. Add the salsa verde and ½ cup of broth. Stir, cover and simmer over medium-low heat for 20–25 minutes, or until the vegetables are tender. Add more broth if it starts becoming dry.
7. Remove the lid and simmer for another 5 minutes if you want the sauce thicker.
8. Turn off the heat and stir in the cilantro and lime juice. Taste and adjust the salt

Picadillo verde

There are two versions to this 

Version 1: from scratch 
Version 2: quick and easy made with rotisserie chicken breast 


Chicken shredded + vegetable chopper 👇🏽

https://www.amazon.com/shop/lean.latina.habits?ccs_id=1500ccfe-bb9e-4b76-8663-95207816648c


Version one: 

Pollo con nopales en escabeche

Serves: 4

Ingredients
2 chicken breasts
2 cups diced nopales
1 tablespoon oil
½ medium onion, sliced
3 garlic cloves, minced
2 Roma tomatoes, diced
1–2 jalapeños, sliced (fresh or from the pickled jalapeño can)
½ cup chopped cilantro
½ cup juice from pickled Mexican jalapeños and carrots, plus more to taste
1 teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon Mexican oregano, crushed
¼ teaspoon black pepper
Salt to taste
Corn tortillas and crumbled queso fresco, to serve



Instructions:

Cook the chicken. Boil the chicken breasts in water until cooked through, about 15–20 minutes depending on their size. Let them cool slightly, then shred.


Cook the nopales. In a separate pot, boil the nopales until tender, about 10–15 minutes. Drain and rinse well.

Build the flavor. Heat the oil in a large pan over medium heat. Sauté the onion for 3–4 minutes, then add the garlic and cook for 30 seconds.


Combine. Add the shredded chicken, tomatoes, jalapeños, nopales, garlic powder, cumin, oregano, and black pepper. Stir and cook for about 5 minutes, until the tomatoes soften.


Add the escabeche juice. Pour in ½ cup of the pickled juice and simmer for 5–7 minutes so the chicken absorbs it. Taste before adding salt—the pickled juice may already be salty. Add up to ¼ cup more juice if you want it tangier.


Stir in the cilantro. Serve with warm tortillas and queso fresco on top.




✨Version 2 

Quick Pollo con Nopales en Escabeche
Serves 4 | About 15 minutes if you use cooked nopales

Ingredients
- 3 cups shredded rotisserie chicken breast, skin removed
- 2 cups cooked nopales, drained and rinsed
- 1 teaspoon oil
- ½ onion, sliced
- 2 garlic cloves, minced
- 2 Roma tomatoes, diced
- ¼–½ cup canned pickled jalapeños and carrots, drained and rinsed
- 2 tablespoons pickled jalapeño juice
- ¼ cup water
- Juice of ½ lime
- ½ teaspoon Mexican oregano
- ¼ teaspoon cumin
- Black pepper and ¼ cup chopped cilantro
- Corn tortillas and a little crumbled queso fresco, to serve



Instructions
1. Sauté the onion in the oil for 3 minutes. Add the garlic and cook for another 30 seconds.


2. Add the tomatoes, rinsed jalapeños and carrots, nopales, oregano, cumin, and black pepper. Cook for 3–4 minutes.


3. Stir in the chicken, 2 tablespoons pickled juice, and water. Simmer for 4–5 minutes, just until the chicken is hot.


4. Turn off the heat and add the lime juice and cilantro. Taste before adding any salt. Serve with tortillas and queso fresco.

Pollo con nopales in escabeche

Carne Molida en escabeche 

Vegetable dicer:
https://www.amazon.com/shop/lean.latina.habits?ccs_id=1500ccfe-bb9e-4b76-8663-95207816648c


Ingredients

- 2 lb lean ground beef
- 1 medium onion, diced
- 3 garlic cloves, minced
- 3 Roma tomatoes, diced
- 1–2 jalapeños, diced
- 2–3 cups cooked nopales, drained
- ½ cup pickled jalapeño and carrot juice
- ⅓ cup chopped cilantro
- 1 tbsp oil, only if your beef needs it

Seasonings
- 2 tsp garlic powder
- 1½ tsp onion powder
- 1½ tsp ground cumin
- 1 tsp Mexican oregano, crushed between your fingers
- 1 tsp paprika
- ¾ tsp black pepper
- ½ tsp salt to start, then adjust at the end—the pickled juice adds salt too


How to make it

1. Boil the nopales until tender, about 15–20 minutes. Drain and rinse them well, then set aside.

2. In a large skillet over medium-high heat, cook the ground beef and onion until the beef is browned and the onion softens. Drain excess fat if needed.

3. Add the garlic and all the seasonings. Stir for about a minute.

4. Add the tomatoes and jalapeños. Cook for 5–7 minutes, until the tomatoes soften and make a little sauce.

5. Stir in the nopales and ½ cup pickled juice. Simmer uncovered for 5–8 minutes so the flavors come together and some liquid cooks off.

6. Turn off the heat, stir in the cilantro, and taste. Add a little more salt or a splash more pickled juice if it needs it.

Carne molida con nopales en escabeche

Low-Carb, Low-Fat Nopal Molletes

Vegetable cutter for pico de gallo: 
https://link.amazon/B0fDjYpC2

Ingredients (1 serving):

* 2 whole nopales, cleaned
* ½ cup egg whites (¼ cup per nopal)
* ¼ cup refried beans
* Nonstick cooking spray
* Salt and pepper
* Optional: Reduced-fat mozzarella

Pico de Gallo:

* 1 Roma tomato, diced
* ¼ white onion, diced
* ½ jalapeño, diced
* 1 tbsp cilantro
* Juice of ½ lime
* Salt to taste

Or use store-bought pico de gallo!

Instructions:

1. Boil nopales: Cook whole nopales in boiling water for 10–15 minutes until tender. Drain and pat dry.
2. Cook egg whites: Heat a nonstick pan over medium-low heat. Add ¼ cup egg whites and cook until 80% set. Tilt the pan to spread remaining liquid toward the edges. Use a spatula to loosen the edges and finish cooking.
3. Fold: Fold both sides of the egg whites toward the center to create a long omelet. Repeat with remaining egg whites.
4. Grill nopales: Place boiled nopales in a hot pan for 2–4 minutes per side until lightly charred.
5. Prepare toppings: Mix pico de gallo ingredients and warm your refried beans in a separate pan.
6. Assemble: Place each grilled nopal over its folded egg whites. Trim excess egg whites to match the nopal’s shape.
7. Flip: Place a plate over the pan and carefully flip to transfer the nopales and egg whites onto the plate.
8. Finish: Spread warm frijoles over the egg whites and top with fresh pico de gallo.

Optional: Add reduced-fat mozzarella for a cheesy version! I skipped the cheese because I didn’t have any.

Enjoy your Mexican molletes with fewer carbs and less fat, sin dejar tu cultura! 💖

Low carb / low fat molletes

Tostadas Cremosas de Nopales

Vegetables cutter (in cookware section): 

https://www.amazon.com/shop/lean.latina.habits/list/1X6G1WZYKEQOX?ref_=aip_sf_list_spv_ofs_mixed_d&tag=fittravelsllc-20&originMarketplaceId=ATVPDKIKX0DER

Ingredients
For the tostadas
- 8 corn tostadas
- 2 cups low-fat cottage cheese
- ½ cup crumbled queso fresco
- ½ cup salsa of choice, divided
For the nopales mixture
- 4 cups raw nopales, cleaned and diced
- 2 medium Roma tomatoes, diced
- ½ medium white onion, diced
- 2 garlic cloves, minced
- 2 teaspoons olive oil
- ½ teaspoon garlic salt, or to taste
- ½ teaspoon ground cumin
- ½ teaspoon black pepper
- ½ teaspoon Mexican oregano
- ¼ teaspoon smoked paprika (optional)
- 1 tablespoon lime juice
- Water for boiling
Instructions

Step 1: Boil the nopales
Add the diced nopales to a pot and cover with water. Bring to a boil and cook for approximately 10–15 minutes, or until tender. Drain and rinse thoroughly to remove excess slime. Set aside.


Step 2: Blend the cottage cheese
Add cottage cheese to a blender or food processor. Blend until completely smooth and creamy. Set aside in the refrigerator.




Step 3: Sauté the vegetables
Heat olive oil in a skillet over medium heat. Add diced onion and sauté for 2–3 minutes. Add minced garlic and tomatoes and cook for another 2 minutes.
Add the boiled nopales, garlic salt, cumin, black pepper, oregano, and smoked paprika. Stir and cook for 4–5 minutes to combine the flavors. Finish with lime juice and ¼ cup salsa. Cook briefly until excess moisture evaporates.


Step 4: Assemble the tostadas
Spread ¼ cup of blended cottage cheese onto each tostada. Divide the nopales mixture evenly among all 8 tostadas. Top each with 1 tablespoon crumbled queso fresco and a drizzle of the remaining salsa.

Tostadas cremosas de nopales

CALABACITAS RELLENAS 
Makes 12 stuffed halves

Vegetables cutter (in cookware section): 

https://www.amazon.com/shop/lean.latina.habits/list/1X6G1WZYKEQOX?ref_=aip_sf_list_spv_ofs_mixed_d&tag=fittravelsllc-20&originMarketplaceId=ATVPDKIKX0DER

INGREDIENTS
• 6 medium calabacitas
• 2 lbs ground beef
• 1 medium onion, finely diced
• 2 Roma tomatoes, diced
• 1 red bell pepper, finely diced
• 1 jalapeño, finely diced
• 4 garlic cloves, minced
• 1 can corn (15 oz), drained
• 3–4 cups red salsa
• 1–1½ cups shredded Monterey Jack or Oaxaca cheese
• ¼ cup chopped cilantro
• Oil, if needed

BEEF SEASONINGS
• 1 tsp salt, adjusting to taste
• 1 tsp black pepper
• 2 tsp ground cumin
• 2 tsp Mexican oregano
• 1 tsp paprika

INSTRUCTIONS

1. Cut calabacitas in half lengthwise. Gently boil for about 10 minutes, until tender but still holding their shape.

2. Drain and cool slightly. Scoop out the centers, leaving enough around the sides and bottom to hold the filling. Lightly salt the insides.

3. In a large skillet, cook ground beef and onion over medium-high heat, breaking up the meat, until browned and cooked through. Drain excess grease.

4. Add bell pepper and jalapeño. Cook 3–4 minutes. Stir in garlic and beef seasonings; cook 1 minute.

5. Add tomatoes and cook 4–5 minutes, until softened and excess liquid reduces. Stir in corn and heat through. Taste and adjust seasoning.

6. Bring red salsa to a gentle simmer in a wide, deep pan. Add a splash of water if needed.

7. Stuff calabacitas with the beef mixture. Place filling-side up in the salsa, in a single layer. Cover and gently simmer 3–5 minutes, 
checking early so they don’t get too soft.

8. Top with cheese, cover, and cook 2–3 minutes until melted.

9. Turn off heat, sprinkle fresh cilantro on top, and serve with the warm salsa.

Calabacita rellenas de carne molida

You now have access to my "Lean Latina Habits" Recipe Book, and the best part? I'll be adding more recipes regularly — and you'll get all those updates for free! 

As an annual member, you're not just getting access to amazing recipes, but also to all the future upgrades I’ll be rolling out in the app! 

Enjoy the journey, and if there’s a recipe you’re craving, drop it in the comments below!

LLH recipe book

The recipe book is only available to “annual subscribers” 

If you are an annual subscriber please message me inside of this app with the words 

“Recipe book” and I’ll send it over! 


You now have access to my "Lean Latina Habits" Recipe Book, and the best part? I'll be adding more recipes regularly — and you'll get all those updates for free! 

As an annual member, you're not just getting access to amazing recipes, but also to all the future upgrades I’ll be rolling out in the app! 


Please message me 
“Recipe book” for full access

Lean Latina habits cook book

The Lean Latina Habit Challenge is a 28-day program designed to help Latina women build lasting healthy habits and achieve their weight loss goals. 

The challenge includes customizable meal plans featuring traditional dishes, weekly goals, online workouts, nutrition guides, grocery lists, and cooking videos. 

Participants also receive direct support through a fitness app. 

The program focuses on sustainable lifestyle changes without extreme food restrictions, and most participants see significant results. 

Join the challenge to transform your life and embrace a healthier you!

Lean Latina habits challenge

How Do I Follow the Meal Plan? 🍽️

We’re all in this together! Everyone will be on the same meal plan, featuring your favorite traditional dishes. I’ll guide you through calculating your calories so you can pick the perfect plan. These meals are handpicked to be fat-loss-friendly and packed with protein to help you crush your goals! 💪

Time to calculate your own calories!
Head to Google and search for "calorie calculator." Pick any site you like and answer the questions honestly.

a.) Pro Tip: Set your goal to no more than 0.5 to 1 lb of weight loss per week. Anything more will drastically lower your calories, making it tough to stick with long-term. Let’s keep it sustainable!

Find your match! Open the PDF below and locate your caloric range to get started.


https://docs.google.com/document/d/1UC08rd0BkriL_fcUGo35GwjhteTQmzGQCpkPQPz_YGU/edit?usp=sharing

Meal plan access

Hey there 👋 
Today marks your first workout from the 28 day in home workout challenge 🙌🏼

👉🏼A booty band is recommended👈🏼
Grab some paper plates ( If you have carpet) 
Or some towels ( if you have time or wood) 
In order to do one of the exercises ☺️


✅Warm up 
1 minute jumping jacks 
50 glute wall bridges
x3 rounds

work out:
4x20 rounds - 
1 minute  mt climbers 
-jumping lunges 
- surrenders 
- B stance EACH side 
- glute bridge curls 

Burn out:
50 air squats 
25 walking lunge (double count)
- wall squat with band until failure

Let me know how much time you got on your wall squat🙌🏼 tag me on Instagram @kat_loya_training

Workout 1 lower body

Welcome to day 2 of your challenge🙌🏼
Remember to stay resilient AF. 
Today’s work out is a fun cardio based routine geared to make you sweat! 


100 jumping jacks 
5 min jog 
20 push ups 
4 min jog 
20 push ups 
3 min run
20 push ups
2 min run
push ups until failure - Let me know how many you got! (: 

Workout:
3 rounds 
mt climbers 
20 reps each exercise 
Plank ups 
Shoulder press
Single arm tricep push up ( each arm) 


Be sure to show off all your hard work by tagging me on Instagram @kat_loya_training

Workout 2 - upper body: chest / triceps / shoulders

👉🏼Dumbbells needed👈🏼
Warm up:
100 jumping jacks 
THEN: 3 rounds of 
30 second - man makers
1 minute bicycles 
after three rounds: 50 glute wall bridges 

Work out:
4x20  
beast to unloaded beast  
seated ab shoulder press 
plank with tricep extension 
plank ups 

Burn out:
Plank - 1 minute 
dead bug 30 seconds
seated in and outs 30 reps
x3 rounds

Be sure to tag me on Instagram. 
This way I see all of your hard work 🙌🏼
@kat_loya_training

Workout 3 full body

It’s day 4 of the challenge and guess what!? 

You’re crushing it 🙌🏼

Join me on today’s fun full body routine💖

Warm Up:
100 jumping jacks 
50 walking lunges 

after:
5 min jog 
20 seated in and outs 
4 min jog
20 seated in and outs 
3 min run
20 seated in and outs 
2 min run 
20 seated in and outs 

work out:
circuit one 3 rounds :
15 burpees 
20 plank taps
After three rounds 
1 minute plank 

circuit two 3 rounds:
20 man makers 
20 plank ups
after three rounds 
1.5 mins plank

Burn out 
1 min mt climbers 
30 second dead bug 
20 second dead bug pulses
x 3 rounds 
AFTER three rounds:
100 plank twists

Don’t forget to tag me on Instagram! 
I would love to show off all your hard work 💖 @kat_loya_training

Workout 4 full body

Stay STRONG. 
It’s day 5 and it’s LEG DAY💪🏽


Warm up 
50 glutes bridges 
AFTER:
2 rounds 
20  walking side squat walks  (EACH SIDE)
 50 Reverse hypers 
20 seated hip abductors (3 ways)

Work out:
4x20 
Beast to lunge
Beast to lunge (10 each side) 
Surrender squat 
B stance hip abductor (10 each side)


burn out
wall squat with hip abductor (50 reps)
50 wall glute bridges

Don’t forget to tag me on Instagram 
@kat_loya_training

Workout #5 lower body

It is day 6! 
Can you believe the first week of exercises are almost done!?

Keep going 💪🏽

Warm up 
100 jumping jacks

THEN 3 rounds of :
30 second wall squat with  bicep curls 
20 second wall squat with lateral raises 
1 minute plank

Work out:
50 tricep dips 
30 second dead bug / 30 second deadbug pulses
40 tricep dips 
30 second dead bug / 30 second deadbug pulses
30 tricep dips
30 second dead bugs/ 30 second deadbug pulses
20 tricep dips 
30 second dead bugs/ 30 second deadbug pulses
** 20 burpees

Circuit #2
3 rounds:
1 minute mt climbers 
20 squat presses 

burn out:
100 seated twists 
plank until failure 

Don’t forget to let me know how long your plank lasted! Let me know by tagging me on Instagram @kat_loya_training

Workout 6 full body / core

Although todays routine is a “light day” don’t underestimate it.


Warm up:
50 juming jacks 
50 squats 
20 push ups 
X3 rounds

work out:
1 minute x 3 rounds
beast to unloaded beast 
hallow boat pose
side plank (30 seconds each side)
dead bug 30 seconds / dead bug pulses 30 seconds

Don’t forget to tag me on Instagram 
@kat_loya_training

Work out #7 active rest day (mobility based)

It’s day 8 of the challenge 
You got this! STAY STRONG💖

Warm up:
2 rounds 
40 seated hip abductors 
30 frog pulses
20 jumping lunge with the band
after three rounds


Work out 
4x20   
Wide stance RDL 
glute bridge hip abductors 
step ups 
glute bridge march 

Burn out: 
2 rounds 
30 second jumping lunges 
30 reps wall squat hip abductors

Workout 8 lower body

*** towel and pair of dumbbells needed*** 

Warm up:
50 jumping jacks 
50 mt climbers 
THEN:
3 rounds 
1 min wall squat with bicep curl 
30 second man makers

Work out 
3 rounds ***1 minute timer for man makers 
15 super mans with towel
12 back widows
20 squats with isometric towel hold 
20 revers flies

burn out:
1 minute mt climbers 
1 minute dead bug 
30 second dead bug pulses 
50 seated in and outs 

Let me know what you though about this routine. I ALWAYS love your feed back. 
Don’t forget to tag me on Instagram! 
@kat_loya_training

Work out #9. Upper body back and biceps

Day ten 10 
Woot woot. How’s it feel to know you are crushing it! 

Keep going girl 🙌🏼

Warm up
5 min jog
1 minute push ups 
4 min jog 
2 mins burpees
3 min jog 
3 mins wall squat hold
2 min jog 
4 min plank hold I(if you drop the plank within the 4 minutes do bicycles until the 4 minutes are over)

work out:
4x20 reps 
jumping in and out squats 
Arnold press
push ups
beast to lunge
dead bug pulses 

burn out:
plank until failure
50 seated in and outs 
50 Seated twists

Workout 10 upper body (chest and shoulders)

Holy crap! 
It’s day 11. 
you are absolutely killing it! 

What ever you do, DO NOT STOP 👏🏽

Warm up: 
50 jumping jacks 

As many round as possible  within an 8 minute timer 

20 burpees 
15 plank ups 
20 plank twists ( double count) 

Work out 
4 rounds x 1 min 

Loaded beast 
Squat to kneel 
Loaded beast to lunge 
360 squat jumps 

After each round 
** 20 side plank raises per side

Workout 11 full body workout

Day 12 👏🏽 we are almost half way there. 
By now you should really feel like you’re progressing. Not just physically but also emotionally because you have devolved the resiliency you need to over come all the hardship 💖


2 rounds 
40 seated hip abductors 
30 frog pumps 
20 glute bridge walks 
At the end of the two rounds: 
50 air squats 

Work out: 
4 rounds 1 minute each exercise 
-Glute bridge hip abductors 
- Lunge 3 ways 
- Wall squat with hip abductor
- Surrenders 

- After each round 10 squat burpees 

Burn out: 
50 wall glute bridges 
50 jumping squats

Workout 12 lower body

Day 13 /28 days 
How does it feel to know you are almost half way there 👏🏽🙌🏼

You are incredible! 
KEEP GOING ! 


Warm up 
1 min jumping jacks 
50 squats
1 min jumping jacks 
40 squats
1 min jumping jacks 
30 squats
1 min jumping jacks 
20 squats
1 min jumping jacks 
10 squats



4 rounds 15 reps 
-burpee ab crunch
- star fish crunches 
- Leg lifts 
- Walking sumo squats - 4 back / 4 forward

Two minute timer required- once the timer goes off , you owe 1 min plank twists



Stay strong ladies! 
We are half way through the challenge 💖
As always, I love seeing your hard work. 
So be sure to tag me on Instagram @katherine_loya and use the hashtag #beresilientAF 👏🏽

Workout 13 full body / core

Heck yeah! You are half way there👏🏽

Now it’s time for a nice full
Body work out that will help improve your mobility.  

On Sunday’s I like to give you some mobility work that will not only get you sweating but will also help your body reach new levels of movement improvement! 


Warm up 
2 rounds 
1 minute jumping squats 
1 minutes walking sumo squats 
1 minute RDl to squat 

Work out: 
4 rounds: 
12 Beast to unload beast 
15 double count table top taps 
12 side plank with abduction 
12 beast to lunge

Workout 14 active rest day (mobility based)

Day 15 of the challenge.
We are officially half way there💪🏽


Warm up :  jump rope needed 
Jump rope 1 min 
30 second squat burpees 
X5 

Work out ***dumbbells needed . Flat bench OR chair OR sofa ***

4x20 
b stance deadlift 
B stand deadlift 
Walking lunges 4 forward / 4 back 
Walking lunges 4 forward / 4 backs 
Reverse frog pumps - on the floor or on the bench 

Set 3 minute timer - when timer goes off do seated booty abducutions  for 30 seconds . Timer goes off - go back where you left off

Workout 15 lower body

On tuesdays we hit upper body! 
The challenge isn’t just about healthy eating habits, it’s about building some strength too! 

Warm up:
***jump rope and dumbbells needed ***

1 min jump ropes 
20 push ups 
X 5 rounds 

Work out * dumbbell needed *

5 rounds - 1 minute each exercise 

5 squat thrusts - 5 second hold tricep hold 

Plank  tricep extension 

5 burpees - to 10 my climbers 

Plank ups 

Burn out at the end of five rounds 
50 seated  twists

Workout 16 chest/ triceps

Day 17 🙌🏼
Look at you, you’re still showing up for yourself and I AM SO PROUD of you 💪🏽

Warm up 
1 min burpees 
1 min plank x 3 rounds 
50 walking lunges 
50 glute bridges 

Work out : 
4x20 reps -

SET A  2 min timer - when timer goes off - do ONE MINUTE JUMPING SQUATS - once the one minute timer goes  go back to the set and rep you left off at and reset two minute timer ( repeat ) 

One leg inch worm (10 each side) 
Plank tucks 
Push up tap 
Pistol squat ( 10 each side)

Workout 17 full body

Hey, just wanted to say how proud I am of you for getting this far 🙌🏼 we have only ten days left and you’re kicking ass! 

Warm up:
1 rounds 1 minute each exercise 
minute jumping jacks 
minute burpees 
minute me climbers 

1 rounds 40 seconds  each exercise 
40 seconds jumping jacks 
40 second burpees 
40 second me climbers 

1 rounds 30 seconds each exercise 
30 seconds jumping jacks  
30 seconds burpees 
30 seconds climbers 



Work out: 
3 rounds 
10 single leg inch worms ( both sides) 
20 beast to lunge 
50 dead bug pulses 
After each round 20 burpees

Workout 18 full body

Look at you! 
Just crushing it💪🏽
It’s day 19 and we are only getting closer to the end of the challenge👏🏽


Warm up:  
***booty band Recommended***

Jump rope 1 mins 
30 second seated hip abductors 
5 rounds 

4 rounds  - 
towel or paper plates NEEDED - booty band recommended 
Timer 1 min 
Glute bridges March 
Glute bridges curl 
Sumo squat walks 
Jump lunges 
- 50 Seated hips abductions

Workout 19 lower body

Day 20 🙌🏼😱
How are you feeling today? 
I bet your are feeling pretty dang strong and proud of yourself! 

KEEP IT GOING GIRL 👏🏽


Warm up 
2 rounds 
1 minute each exercise :
Jumping jacks 
Bicycles 
Plank 

Work out: 
3 rounds 
20 Squat press 
10 alternating dead bugs 
10 plank flies each side 
20 knee tucks 
After each round 20 burpees

Workout 20 full body

Sunday’s have got to be your favorite right? I mean who doesn’t love the mobility work we focus on this day? 

Super excited to show this routine today 👏🏽


3 rounds 
30 seconds 
Prisoner squats
High knees 
Lunges 
Jumping jacks 

Work out: 
3 rounds - 1 minute time to 30 second plank twists 
10 inch worms to like tap 
8 beast to lunges ( each side) 
5 Side plank walks to push ups (each side) 

Burn out:
20 burpees

Workout 21 full body

OMG 😱 it’s officially the last week of the challenge 

Don’t stop now! 
Just keep moving forward and commit 100% to yourself 💖


Warm up 
50 squats 
50 walking lunges 

Work out:
*4 rounds 30 reps 
*1 min beast to lunge after each round 
*Walking side squats with band (15 reps to the right. 15 reps to the left) 
*Duck walks ( 15 front 15 back)
*Jump lunges 
*Glute bridge with hip abductor 

After each round 
** one minute beast to lunge 

After all rounds - 50 jumping squats

Workout 22 lower body

Day 23/28. 
Lets work on those arms and that back. 
Who wouldn’t want a nice back aide right? 
Keep going, you won’t regret working on yourself 💖


Warm up *** dumbbells needed***
Jump rope 1 min 
30 second man makers 
X 5  rounds 


Work out 

4X 20 reps 

*Bicep curl burpees 
*Alternating bicep curl
* reverse fly to row 
* Side plank raise 
* Side plank raise 

set a three min timer and do mt climbers for one minute . Once the timer goes off. Go back to where you left off at

Workout 23 upper body (back and bicep)

Lets hit the back of our arms, core and shoulders. Lets confidently show off that hard work👏🏽

Remember stay RESILIENT AF 
We are almost done 👏🏽💪🏽

Band or dumbbells recommended 

Warm up 
Jumping jacks 
30 second push ups 
Burpees 
30 second push ups 
X 6 rounds 

4 rounds x 1 min timer 
*** 50 seated twists after each round 

Plank up - with iso hold at every 15 seconds 

Alternating push ups 

Bent over row tricep extension 

Close grip push ups

Workout 24 Chest and triceps

Omg day 25 😱 

Can you believe it!? 
Time flies and you’re kicking butt 💪🏽


Warm up: 
1 minute: 
Jumping jacks 
 burpees
Squats 

45 seconds 
Jumping jacks 
Burpees 
Squats 

30 seconds 
Jumping jacks 
Burpees 
squats 


Burn out : 
50 my climbers 

Work out: 
4 rounds 
10 crab reach with toe taps ( each side) 
1 minute lunges three ways ( both legs) 
1 minute lunges three ways
15 burpees
*** after each round 50 squats - TIME each round - beat each rounds numbers

Be sure to tag me on Instagram.
@kat_loya_training

Work out 25 full
Body

This is one of my all time favorite booty band routines. 

This one always has my glutes on FIRE. And I know it will give you that burn💖

Warm up 
1 minute 
Glute  bridges 
Reverse  laying hypers 
Glute bridge hip abductors 
Jumping lunges 

45 seconds 
Glute  bridges 
Reverse  laying hypers 
Glute bridge hip abductors 
Jumping lunges 

30 seconds 
Glute  bridges 
Reverse  laying hypers 
Glute bridge hip abductors 
Jumping lunges 

Work outs: 
4 rounds 
12 single rdls (each leg) 
20 staggered stance kick backs( each leg) 
15 single leg glute bridges (each leg) 
12 clam shells ( each leg) 

After each round 
50 frog pumps 


Burn out: 
20 glute to bridge hip abductors 🔥

Work out 26 lower body

Day 27!  *dumbbells needed*
We have just one single day left👏🏽

Can’t wait for you to see how much you have progressed since day one. 

I’m so proud of you 👏🏽

Warm up 
2 rounds 
50 squats 
20 push ups 
30 my climbers 

After two rounds: 
1 minute plank 
1 minute bicycles 

Work out: 
4 rounds * 1 minute timer - 30 second burpees 
20 squat presses 
15 burpee upright rows 
15 plank ups 
20 jump lunges 

Burn out: 
100 plank twists 
50 heel ups

Work out 27  full body

And just like that day 28 is here.
You have committed the last 28 days to improving your life, how you feel and how you feel about yourself.

You did such an amazing job this entire time and I am proud of you ! 

Lets finish off with this fun mobility routine that will leave you drenched in sweat👏🏽


Warm up: 
2 rounds 
1 minute jumping jacks 
1 min 3 way lunge 
1 min bicycles 

After two rounds: 
50 my climbers 


Work out: 
3 rounds

12 beast to unload 
10 crab reaches (5 each side) 
12 kick through to toe taps (6 each side) 
12 seated bicycles 

Burn out 
100 bicycles 
20 seated in and outs 
Plank until failure

Final work out 💪🏽 day 28 full body

Weight loss guides

1-2-3 Sabor Method

Welcome to your new in home beginner workout program. 

This program is designed to give you the best workouts in as little as 20 minutes a day. The best part is that you don’t need any equipment at all. 

I have included a bonus guide that you can print and use while you workout. You can even follow the meal plan I have provided inside the guide to amp up your results.  

Once you are done with this program. Feel free to graduate to the other programs inside my app or feel free to continue to follow the works outs listed in the “in home workout” series. 

As always, I’m here to help guide and motivate you through this journey. 

Don’t forget to reach out if you need any help and most importantly, down load your guide within the intro vidoe section!

Beginner in 🏠 program

https://www.dropbox.com/s/o757y9icxwr43qm/30%20day%20in%20home%20workout%20routine.pdf?dl=0

Welcome to your new in home beginner workout program. 

This program is designed to give you the best workouts in as little as 20 minutes a day. The best part is that you don’t need any equipment at all. 

I have included a bonus guide that you can print and use while you workout. You can even follow the meal plan I have provided inside the guide to amp up your results.  

Once you are done with this program. Feel free to graduate to the other programs inside my app or feel free to continue to follow the works outs listed in the “in home workout” series. 

As always, I’m here to help guide and motivate you through this journey. 

Don’t forget to reach out if you need any help and most importantly, down load your guide with the link below! 

https://www.dropbox.com/s/o757y9icxwr43qm/30%20day%20in%20home%20workout%20routine.pdf?dl=0

Program intro

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on).

High knees 
Backwards lunges 
Squats 
Plank side hops
Plank taps 
Mountain climbers 
Plank 
Side plank

Beginner friendly 🏠 workouts 
Day 1 (week 1 & 2)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on).

 Crunches 
Pulsing crunches
Reverse crunches 
Toe crunches 
Heel touches 
Torture tucks 
Plank 
Side plank

Beginner friendly in 🏠 workouts Day 2 (Week 1 & 2)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on).

Squats 
Skater jumps 
Power lunges 
Plank t rotations 
Reach and jumps 
Froggers 
Side plank and kick 
My climbers

Beginner friendly in 🏠 workout Day 3 (week 1 & 2)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on).

Skater jumps 
Inch worms 
Back extensions
Push ups 
Lateral raises 
Frog jumps 
Plank 
Plank raises

Beginner friendly in 🏠 workouts Day 4 (Week 1 & 2)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on). 

Crunches 
Crunches with legs raised 
V ups 
Alternating v ups 
Sit up to twist 
Plank side hops
Standing crunches 
Mountain climbers

Beginner friendly in 🏠 workout Day 1 (week 3 &4)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on). 

Skater jumps 
Trunk rotations 
Back extensions 
Push ups 
Lunges 
Squats 
Fire hydrants 
Inch worms

Beginner friendly in 🏠 workout  Day 2 ( week 1 & 2)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on). 
 
Skater jumps 
High knees
Back extensions 
Push ups 
Plank ups 
Plank taps 
Plank rotations 
Side plank kicks

Beginner friendly in 🏠 workout Day 3 (week 3 & 4)

Perform this workout 2-3 times depending on your fitness level. If you perform the workout once in the first week, try to perform it twice the second week (and so on). 
 
Squats 
Reverse lunges
Power lunges 
Step ups 
Side lunges 
BULGERIAN split squats 
Reach and jump 
Plank side hips

Beginner friendly in 🏠 workout Day 4 ( week 3 & 4)

Welcome to your official "Gym Kick Start" 8 week program. This program is designed to help you gain the confidence that you need inside of the gym and look like a pro!

in a matter of 8 weeks you will achieve an amazing sculpted physique while learning the core foundations of what gym exercises to follow. 

This 8 week program is perfect for any woman that is a beginner at the gym. It is a perfect program for a woman who is looking to transform her body through a good weight lifting program.

The goal is to help you develop sculpt your body while adapting to foundational lifts and gym workouts. The workout itself targets you major muscle groups such as your lower body (glutes and legs) and upper body

8 Week Gym Kick Start

Welcome to your official "Gym Kick Start" 8 week program. This program is designed to help you gain the confidence that you need inside of the gym and look like a pro!in a matter of 8 weeks you will achieve an amazing sculpted physique while learning the core foundations of what gym exercises to follow.This 8 week program is perfect for any woman that is a beginner at the gym. 

It is a perfect program for a woman who is looking to transform her body through a good weight lifting program.The goal is to help you develop and sculpt your body while adapting to foundational lifts and gym workouts. 

The workout itself targets you major muscle groups such as your lower body (glutes and legs) and upper body

I wanted ot ensure your most optimal success in this program so I created a free gym guide for you to print and follow. You will find this downlaodble guide in the link below! I recommend you read the entire guide so that you know how to measure your progress and understand progressive load. 

this guide will help yuo track your strength and reps so that you can visually see your progress. 
Ive even included habit trackers and a before and after tracker for your ultimate success.

if you have any questions, dont be a stranger! im here to help so please meesage me at any time

Guide 👇🏽
https://www.dropbox.com/s/4v64jkzu4is401y/Copy%20of%20Copy%20of%208-week%20bodybuilding%20program%20%28Etsy%20A4%20size%29.pdf?dl=0

8 week gym kick start intro

Week 1 & 2 (DAY 1) Glutes and Legs

Week 1 & 2 (DAY 2) Back and Biceps

Week 1 and 2 (DAY 3) chest and triceps

Week 1&2 (DAY 4) Abs and Shoulders

Week 3 and 4 (DAY 1) Glutes and Legs

Week 3 and 4 ( DAY 2) Back and Biceps

Week 3 and 4 (DAY 3) Chest and Triceps

Week 3 and 4 (DAY 4) abs and shoulders

Week 5 and 6 (DAY 1) Glutes and legs

Week 5 and 6 (DAY 2) Back and Biceps

Week 5 and 6 (DAY 3) Chest and Triceps

Week 5 and 6 (DAY 4) abs and shoulders

Week 7 and 8 (DAY 1) Glutes and Legs

Week 7 and 8 (DAY 2) Back and biceps

Week 7 and 8 (Day 3) Chest and Triceps

Week 7 and 8 (DAY 4) Abs and shoulders

This section is dedicated to helping you make quick, easy and AFFORDABLE meal that can feed you and your family for less than $20 a meal 😱

EASY MEALS

You asked! I listened 

By popular demand a lot of you have asked for quick, easy and affordable meals that you can make without any hassle. 

The meals listed in this section are all under $10 per serving and some of them are as low as $2 per serving. 

This will help you set all the zcuses aside and stop saying “ I don’t have time to cook” or “eating healthy is expensive”. 

I’m here to show you that it definitely is not time consuming or expensive. In fact I want to make eating healthy easy and fun for you. Stay tuned for more recipes! 

And as always if you need help with anything please send me a message at any time!

Quick and easy meals intro

Quick and easy breakfast 🔥

Protein oatmeal 

Prep time: 2 mins 
Total cost $40 - serving size 20 ( total cost per serving $2) 

Protein tub - chocolate or vanilla recommended 

1 tub of peanut butter 

1 tub oatmeal

Breakfast: Protein oatmeal

5 ingredient barbacoa egg white omelette 

Total cost: $24 
Cost per serving $4 (total 6 servings) 
Prep time: 5 mins 

Ingredients:
-Barbacoa ( family size from Costco / 2 person serving from Walmart) 
- 4 egg whites 
- half an onion 
- half a tomato 
- cilantro 


Optional:
Cheese 
Use egg yolks ( this is your preference)
Tajin 
Cheese

Breakfast: Barbacoa egg white omelette

Quick and easy protein packed salad

Total cost: $5.23
Cost per serving: $2.61 
Prep time: 1 minute 

Asian salad bag 
Tuna 
From Walmart

Lunch or dinner: Protein packed salad

Quick and easy zero carb spaghetti 

Prep time 15 mins 
Total cost - $20 - serving size 4 ( cost per serving $5) 

Ingredients 
1 spaghetti squash 
1 packet of lean 93/7 turkey 
1 Can of marinera sauce 
1 Can parmesano cheese

Lunch or dinner: Zero carb spaghetti

Barbacoa + no carb red rice 

Total cost: $25 
Total cost per serving $4.17 (total 6 servings) 

Ingredients 
Barbacoa ( costco has family size / Walmart has two serving size) 

Frozen cauliflower rice 

1 Can tomato sauce 

Cilantro 

Onion 

Tomato 

Seasoning of your choice

Lunch or dinner: Barbacoa + no carb red rice

Easy power bowl meal 


Prep time 5 mins 
Cost $3.80 - $4.75 per meal 

Ingredients:
Power bowl by healthy choice 
Lean meat - chicken breast/ lean turkey / lean beef etc

Lunch or dinner: Easy power bowl meal

Quick and easy enchiladas with zero carb red rice 🔥

Total cost: 
$22 - serving size 3 meals ( $7.30) 
Prep time 10 mins 

Ingredients:
Enchiladas from Costco 
1 onion 
1 tomato
1 packet of frozen cauliflower rice 
1 head of lettuce 
1 head of cilantro 
1 tomato sauce

Lunch or dinner: Enchiladas + zero carb red Mexican rice

Quick and easy stuffed bell peppers 

Total cost $23 
Serves 6 ( total cost per serving  $3.80) 
Prep time 50 mins 

Ingredients:
Stuffed bell peppers 
Salad of your choice (Mediterranean salad shown in video)

Lunch or dinner: Costco stuffed bell peppers

Super easy macro friendly lunch and dinner 

Ingredients 
Pre cooked chicken 
Pre cooked rice 
Salad bag (Can all be purchased at Walmart) 

Total cost: $10 
Cost per serving $5 ( two large servings)

Lunch dinner: quick macro friendly chicken salad w rice

Quick cheesy popcorn 

Total cost $10
Cost per serving $1.40 ( total servings 14) 
Prep time 2 mins 

Ingredients:
Skinny pop (14 pack or big bag) 
Tajin 
Cheese
Lime

Snack: Cheesy popcorn

Healthy microwave cake 

Total cost $14 
Cost per serving $1.40 (makes 10 servings) 
Prep time: 3 mins 

Ingredients:
Birch benders - paleo or keto pancake mix 
Cool whip 
Dark chocolate chips

Desert: Healthy microwave cake

This section is dedicated to women that need beginner friendly routines 

Low impact and modifications are also included !

Beginner Friendly

Warm up:
*** booty band needed***

1 min each:
Jumping jacks
pulse squats 
glute bridge
sumo squat walks 


work out circuit 1:
20 reps X 3 rounds

modified jump lunge
Pulse sumo squat 
modified lunge - right leg
modified lunge - left leg

after all three rounds are done 
max 20 surrenders 

Work out Circuit 2:
do as many rounds as possible within 15 minutes.
Try to beat each rounds time.
Example: round one took you 4.5 mins to complete. Try to finish round two in 4 mins and 20 seconds.

20 reps db deadlift
40 frog pumps
30 pulse squats 
40 air squat hip abductors 


after 15 minutes are over:
1 minute mt climbers
1 minute biycles 
1 minute reverse crunch 
hold plak until failure 

let me know what tie you got on yoru plank by tagging me on instagram ! @katherine_loya

Lower body - beginner friendly work out

Tag @katherine_loya to be featured ! 
Show your hard work off girl 💪🏽
Give me a tag 💖

This work out can be intensified with the optional use of a booty band and some dumbbells .

Don’t have any equipment ?
No problem ! You’ll still be targeting those flutes !

LOWER BODY - beginner friendly

Warm up: 

2 rounds 1 minute each exercise

high knees
Jumping Jacks 
lateral hops
Prisoner squat 
Sumo squats  

Work out circuit 1
2 rounds one minute each exercise

air squats 
single leg hip thrust (right leg)
single leg hip thrust (left leg)
Db Deadlifts

after the 2 rounds are complete - hold a wall squat until failure

Work out Circuit 2:
3 rounds

20 clam shells right leg 
20 clam shells left leg 
seated hip abductor 3 ways - 20 reps each way 
50 wall glute bridges

after 3 rounds 
hold plank until failure - let me know what time you get by tagging me on instagram (: @katherine_Loya

Lower body - Beginner friendly

Warm up: 
10 mins of your favorite cardio

work out circuit 1:
(ascending/ descending pyramid routine)

15 kettle bell swings - 1 standing hip abductor
14 kettle bell swings - 2 standing hip abductor
13 kettle bell swings - 3 standing hip abductor
11 kettle bell swings - 4 standing hip abductor
10 kettle bell swings - 5 standing hip abductor
9 kettle bell swings - 6 standing hip abductor
8 kettle bell swings - 7 standing hip abductor
7 kettle bell swings - 8 standing hip abductor
6 kettle bell swings - 9 standing hip abductor
5 kettle bell swings - 10 standing hip abductor
4 kettle bell swings - 11 standing hip abductor
3 kettle bell swings - 12 standing hip abductor
2 kettle bell swings - 13 standing hip abductor
1 kettle bell swings - 14 standing hip abductor

TIME THE CIRCUIT BELOW

15 Modified burpees

let me know how long this took you ! tag me on instagram (:
@katherine _loya

Lower body - beginner friendly. Kettlebell and booty band 💖

warm up:
100 jumping jacks 
50 high knees
40 squats 
1 minute wall squat 
1 minute sumo squats 

CIrcuit One:
do as many rounds as possible within 10 minutes.
Try to beat each rounds time.
Example: round one took you 4.5 mins to complete. Try to finish round two in 4 mins and 20 seconds.

➡️➡️➡️Band Needed⬅️⬅️⬅️
20 side squat walks (10 each side)
20 seated squats
30 Wall glute bridges
20 glute wall bridge hip abductors

after ten minutes 
10 modifies burpees

Work out circuit #2
3 Rounds 1 minute each exercise

wall squat 
lunges right leg  modified 
lunges left leg  modified
standing hip abductors 

after 3 rounds - 10 modified burpees

Lower Body - Beginner friendly

2 rounds:
1 min high knees
30 heels up 
1 minute squats *****
30 in and outs 
1 minute mt climbers 
30 bicycles 


work out 
3 rounds:
25 wall glute bridges 
25 walking lunges
45 second glute bridge hold ****

After 3 rounds: 
1 minute wall squat

3 rounds: 
40 squats 
30 fire hydrants each side
45 second glute bridge hold

after 3 rounds 
50 frog pumps 

3 rounds:
15 step ups ( place hand on the wall for assistance -  added weight is optional) 
15 step ups 
40 second side squats walks each side

after 3 rounds:
1 minute walking lunges

LOWER BODY -beginner friendly

Warm Up:
20 reps x 3 rounds
Resistance band pull up aparts 
resistance band shoulder press
resistance chest flys 
modified push ups

Work out:
1 minute - 2 rounds
plank ups 
super mans 
modified mid way push ups
Front raise squats 

after 2 rounds
Seated ab shoulder press - 20 reps 
hold a plank until failure 

work out circuit 2:
20 reps each exercise.
Alternating push ups  
side plank dumbbell raise  
side plank dumbbell raise 
Plank taps  

after 2 rounds
20 modified burpees

Upper body - beginner friendly routine

Warm up: 

5 min jog (at what ever pace you like, just make sure your heart rate is up)
20 modified burpees
5 min jog 
30 tricep dips 
5 min jog 
50 jumping jacks

work out circuit 1:
3 rounds
tricep push ups 30 seconds
mt climbers 1 min
tricep dips 30 seconds
high knees 1 minute
arnold press 30 seconds
jumping jacks 1 min

after 3 rounds 
50 air squats 

Work Out Circuit 2:
20 reps each exercise 3 rounds
21 bicep curls
squat pull aparts 
plank taps 
push ups 

after circuit 2 
100 bicycles (double Count)
30 in and outs
hold a plank until failure.

let me know what time you get
Tag me on Instagram so I can show off all your hard work 💖
@katherine_loya

Upper body - beginner friendly work out

Warm up:

10 mins of your favorite cardio choice

work out circuit 1: 
4 rounds  20 reps
seated shoulder press
seated in and outs 
plank taps
man makers 

after four rounds 
50 plank twists 


Work out circuit 2:
3 rounds 1 minute each 
-push ups
- mt climbers 
- straight leg crunches 
- 21's 

after four rounds
15 man maker burpees

Upper body - beginner friendly

Warm up:

5 rounds
1 min jumping jacks 
20 push ups 

after 5 rounds 50 bicycles 

circuit #1 
4 rounds 1 minute each exercise
- bent over tricep extension
- front raise squat 
- bent over reverse flies 
- squat pull apart

after 4 rounds
1 min
Burpees and my climbers 

Circuit Work Out #2
3 rounds 1 minute each exercise
-man makers 
- 21's 
- sumo squat to upright row *****

after the 3 rounds 
50 seated twists 
30 seated in and outs 
20 plank ups

Warm Up
 5 rounds 20 reps each

resistance band chest press
shoulder press
Squat resistance band pull aparts 
bicep curls

work out circuit 1:
(ascending/ descending pyramid routine)

***Time the circuit below and let me know what time you got (: *******

15 kettle bell swings - 1 push up
14 kettle bell swings - 2 push up
13 kettle bell swings - 3 push up
11 kettle bell swings - 4 push up
10 kettle bell swings - 5 push up
9 kettle bell swings - 6 push up
8 kettle bell swings - 7 push up
7 kettle bell swings - 8 push up
6 kettle bell swings - 9 push up
5 kettle bell swings - 10 push up
4 kettle bell swings - 11 push up
3 kettle bell swings - 12 push up
2 kettle bell swings - 13 push up
1 kettle bell swings - 14 push up



after circuit:
plank until failure

Upper body- fun kettle bell / push up work out !

Warm up: 

1 Minute Mt climbers
50 squats 
1 minute jumping jacks 
40 squats
1 minute mt climbers
30 squats 
1 minute jumping jacks
20 squats 
1 minute jumping jacks 
10 squats 

work out:
***beat the timer sequence***
before you start your work out.
Set a two minute timer. When you hear that timer. STOP what you are doing (do not forget where you left off) 
do mt climbers for one minute .
once the one minute is done. go BACK WHERE YOU LEFT OFF. 
REPEAT UNTIL CIRCUIT IS OVER.

Circuit work out 1:
3 rounds x 20 reps
man makers 
squat press
chest press with glute bridge
one arm tricep push up (right arm)
one arm tricep push up (left arm)

Circuit work out #2 (SET YOUR TIMER)
1 minute mt climbers every two minutes 

3 rounds x 20 reps 
plank ups
bent over reverse flies 
walking lunges
air squats OR jumping squats 

burn out:
plank until failure.
40 plank twists

full body work out -beginner friendly

4 rounds: 

Glute bridge chest press 
Tricep extensions 
Glute bridge chest flies 
Dead bug tricep extension 
Diamond - wide push ups

Beginner friendly upper body workout (dumbbell only)

Warm up: 

4 rounds
1 minute jump rope OR jumping jacks 
1 minute wall squat
1 minute burpees
1 minute squats 

Work Out Circuit
pyramid routine
50 squats 
40 push ups 
30 heel ups
20 plank twists 
10 plank taps

10 burpees

50 plank taps
40 plank twists 
30 heel ups
20 push ups 
10 squats 

10 burpees

Burn Out:
1 minute plank
1 minute straight leg crunches plank twists until failure

let me know how many seated plank you got ! 
tag me on instagram @katherine_loya

Full body - beginner friendly

Warm up :
4 rounds 

1 minute jump rope OR jumping jacks 
1 minute wall squat
1 minute burpees
1 minute squats 

Work out circuit 1:
***beat the timer sequence***
before you start your work out.
Set a two minute timer. When you hear that timer. STOP what you are doing (do not forget where you left off) 
do mt climbers for one minute .
once the one minute is done. go BACK WHERE YOU LEFT OFF. 
REPEAT UNTIL CIRCUIT IS OVER.

4 rounds 20 reps each exercise
21's bicep curl
surrenders
push ups 
reverse crunch
seated in and outs

burn out 
50 squats 
hold wall squat until failure.
let me know how long your wall squat lasted by tagging me on instagram !
@katherine_loya

Warm up - ten mins of your favorite cardio 

Time this work out . Let me know how long it took you ! 

15 kB swings  - 1 jumping lunge EACH SIDE (you can do modified)
14 kB swings  - 2  jumping lunge EACH SIDE (you can do modified)
13 kB swings - 3  jumping lunge EACH SIDE 
11 kB swings  - 4 jumping lunge EACH SIDE (you can do modified)
10 kB swings  - 5 jumping lunge EACH SIDE (you can do modified)
9 kB swings  - 6 jumping lunge EACH SIDE (you can do modified)
8 kB swings  - 7 jumping lunge EACH SIDE (you can do modified)
7 kB swings  - 8 jumping lunge EACH SIDE (you can do modified)
6 kB swings - 9 jumping lunge EACH SIDE (you can do modified)
5 kB swings - 10 jumping lunge EACH SIDE (you can do modified)
4 kB swings - 11 jumping lunge EACH SIDE (you can do modified)
3 b swings - 12 jumping lunges 
2 kB swings  - 13 jumping lunges 
1 kB swing -14 jumping lunges 



Burn out:
Hold a plank as long you can 
hold a wall squat as long as you can 
then 50 squats right after