Catherine Andersen - IFBB Figure Pro - Posing, Figure & Bikini Coach

30 Day 1500-1600 Calorie a Day meal plan

NOTE: On days you workout, have a small amount of protein and fruit before you workout AND a small piece of fruit after you workout. This will take your calories up a bit BUT more importantly your carbs will be higher to feed your muscles for recovery.

Breakfast
Scrambled Egg Whites with Spinach & Turkey Bacon
• 1/2 - 1 cup egg whites (125 kcal, 26g protein, 2g carb, 0g fat)
• 1 cup spinach (7 kcal, 1g protein, 1g carb, 0g fat)
• 2 slices turkey bacon (70 kcal, 6g protein, 0g carb, 4g fat)
• 1 slice whole-grain toast (80 kcal, 4g protein, 15g carb, 1g fat)
Total: 282 kcal, 37g protein, 18g carb, 5g fat

Snack
Low-Fat Greek Yogurt with Almond Butter
• 1 cup plain, non-fat Greek yogurt (100 kcal, 18g protein, 6g carb, 0g fat)
• 1 tsp almond butter (32 kcal, 1g protein, 1g carb, 3g fat)
Total: 132 kcal, 19g protein, 7g carb, 3g fat

Lunch
Grilled Chicken Salad with Avocado and Quinoa
• 4 oz grilled chicken breast (165 kcal, 31g protein, 0g carb, 3g fat)
• 1 cup mixed greens (10 kcal, 1g protein, 2g carb, 0g fat)
• 1/4 avocado (60 kcal, 1g protein, 3g carb, 5g fat)
• 1/4 cup cooked quinoa (57 kcal, 2g protein, 10g carb, 1g fat)
• 1 tbsp olive oil & lemon dressing (120 kcal, 0g protein, 0g carb, 14g fat)
Total: 412 kcal, 35g protein, 15g carb, 23g fat

Snack
Hard-Boiled Eggs and Baby Carrots
• 2 hard-boiled eggs (140 kcal, 12g protein, 0g carb, 10g fat)
• 1 cup baby carrots (45 kcal, 1g protein, 11g carb, 0g fat)
Total: 185 kcal, 13g protein, 11g carb, 10g fat

Dinner
Baked Salmon or Poultry with Steamed Broccoli and Sweet Potato
• 4 oz baked salmon (207 kcal, 23g protein, 0g carb, 13g fat) OR chicken or turkey
• 1 cup steamed broccoli (55 kcal, 5g protein, 10g carb, 0g fat)
• 1/2 medium sweet potato (60 kcal, 1g protein, 14g carb, 0g fat)
Total: 322 kcal, 29g protein, 24g carb, 13g fat

Daily Totals:
Calories: 1533 kcal
Protein: 133g
Carbohydrates: 75g
Fat: 54g

This plan provides low sugar, sufficient protein for muscle maintenance, and a balance of carbs and fats to sustain energy levels. Let me know if you'd like substitutions or adjustments!

30 Day At Home Workout (Body weight and/or DBs)
Guidelines:
• Perform 4-5 days of workouts each week.
• Each session includes bodyweight or dumbbell exercises plus cardio.
• Cardio: Choose between options like jump rope, brisk walking, jogging, stair climbing, or stationary running for 20–30 minutes.

Week 1–2
Day 1: Full Body Strength
• Bodyweight Option:
o Squats – 3-4 sets of 12-20 reps
o Push-ups – 3 sets of 8-15 reps (modify on knees if needed)
o Glute Bridges – 3 sets of 30 reps
o Plank Hold – 3 rounds of 20-30 (or more) seconds
• Dumbbell Option:
o Goblet Squats – 3-4 sets of 12-15 reps
o Dumbbell Bench Press (on floor) – 3 sets of 10-12 reps
o Dumbbell Deadlifts – 3 sets of 12-15 reps
o Dumbbell Plank Row – 3 sets of 10 reps per side

Day 2: Cardio + Core
• Cardio: Jump rope, brisk walking, jog, or stair climbing – 25 minutes
• Core:
o Flutter Kicks – 3 sets of 15-20 seconds
o Side Plank (each side) – 3 rounds of 20 seconds
o Superman Hold – 3 rounds of 10 seconds

Day 3: Lower Body
• Bodyweight Option:
o Step-ups (using a sturdy chair or step) – 3-4 sets of 12-15 reps per leg
o Single-Leg Glute Bridges – 3 sets of 10-12 reps per side
o Wall Sit – 3 rounds of 30-60 seconds
• Dumbbell Option:
o Dumbbell Lunges – 3-4 sets of 10 reps per leg
o Dumbbell Step-ups – 3 sets of 10 reps per leg
o Weighted Wall Sit – 3 rounds of 30 seconds

Day 4: Cardio + Upper Body
• Cardio: Jogging in place, outdoors or other cardio – 30 minutes
• Upper Body:
o Tricep Dips (on chair) – 3 sets of 8-10 reps
o Pike Push-ups – 3 sets of 6-8 reps
o Arm Circles (no weights or with light dumbbells) – 3 sets of 30 seconds

Day 5: Active Recovery
• Stretching or yoga for flexibility and mobility – 15-30 minutes.

Week 3–4
Increase intensity:
• Add extra sets (do 4 or 5 sets) or reps to strength exercises.
• Extend cardio sessions by 5 minutes.

Suggested Weekly Routine:
• Monday: Full Body Strength
• Tuesday: Cardio + Core
• Wednesday: Lower Body
• Thursday: Cardio + Upper Body
• Friday: Active Recovery or repeat any workout.
Tips:
• Track progress weekly to stay motivated.
• Adjust weights or reps to challenge yourself.
• Warm up before and cool down after each session with light stretching.
This plan will provide a balanced mix of strength, cardio, and flexibility for an effective at-home workout routine!

Are you ready to transform your body and mindset in just 90 days? Join our 90-Day Weight Loss and 2025 Get Fit Challenge and take the first step toward a healthier, more confident you. This challenge isn’t just about losing weight—it’s about building habits that will help you feel stronger, more energetic, and empowered in every area of your life.
Here’s how you can set yourself up for success in this transformative journey, its starts this week:

1. Stay Accountable
Accountability is the key to achieving your goals. Whether it’s a trusted friend, family member, your coach or us, share your progress regularly. Snap a picture of your scale when you weigh in and send it to someone who’s rooting for you. Share updates, cheer each other on, and celebrate small victories to stay motivated. We will be posting on FB and IG.

2. Track Your Progress
• Food: Keep a food diary to log what you eat. Apps or a simple notebook can help you stay aware of your choices and identify patterns.
• Water Intake: Aim for a gallon of water per day. Staying hydrated boosts energy levels and aids weight loss. Use a marked water bottle or a tracking app to meet your daily goal.
• Sleep and Stress: Sleep and stress are game changers. Track your sleep hours and stress levels daily. Prioritize 7-8 hours of rest each night and practice stress-reducing activities like yoga or meditation. You WILL not lose weight if you are always stressed.

3. Find a Workout Buddy
Having someone to work out with not only makes exercise more fun but also keeps you accountable. Boot campers have each other; find something or someone who can help support your goals. You’ll push each other, build consistency, and make this challenge a social, supportive experience.

4. Monitor and Celebrate Your Wins
• Before, (During) & After Photos: Take photos before, during, and after the challenge. Seeing your transformation will keep you motivated.
• Try on Clothes: Revisit clothes you haven’t worn in a while. They’re a great way to measure progress beyond the scale.
• Use the Scale Mindfully: If you’re using scale weight to track progress, document it with a picture of you standing on it for added accountability.

5. Plan and Schedule Your Routine
Your fitness routine deserves the same respect as a business meeting or appointment. Schedule your workouts and meal prep into your calendar and treat them as non-negotiable commitments.

6. Make It Fun!
Enjoy the process. Experiment with new healthy recipes, dance during workouts, or reward yourself with non-food treats like a massage or a new pair of sneakers. The more you enjoy the journey, the easier it will be to stick with it.

7. Use your Supplements to push your results!
If you are planning to do the DHS (Tranont Daily Health System), make sure you have yours on hand. Activate (the powder mix) is used once or twice a day. Just half a scoop if you find the results are a little more intense at first. Mix one scoop with 12-16 oz of water. For optimal results, take first thing in the morning or with lunch. With Transform, take 1-2 capsules with 8 oz of water with each meal. For optimal results, use one hour before eating. If you also are using Enrich, remember to take one to two capsules with smaller meals or three capsules with larger meals. Wait until you see your results!

Join Us!
We’re here to guide and cheer you on every step of the way. Share your progress with us, ask questions, and let us help you make the most of your 90 days. Remember: it’s not about being perfect; it’s about showing up, doing your best, and having fun while you’re at it.

Let’s crush those goals together! Are you ready to take the challenge? Let’s do this!

Hey everyone, as I prepare to roll out my new venture as a Tranont rep and team builder, I hope you can join me at our Open House on Thursday 8/8 @ the Achieve Studios at Bayshore Town Center. We are introducing the new owner and coaching staff as well as the Tranont line and a few of my team members. Yay and see you soon, Catherine

Hey there my fitness family both far and wide! As we head into a new year of unknowns, goals set but not yet achieved and friends and family who live near and far who we need to connect with; I have one final thought for you in 2018. This may come as a surprise, knowing that most of my listeners are competitors of some sort and that our medium is our bodies BUT I thought this little tid bit would hopefully speak volumes; it did to me. So my gift to you in 2019..."Don't let the way you look be the most interesting thing about you." For for thought in 2019. Merry Christmas and happy New Year!

Is that Jay Cutler?

Hey Competitors and their family and friends, The competition season is upon us and I wanted to just share a few quick tid bits that helped me have great success and FUN during my NPC years. 1) RELAX, this is supposed to be fun remember? Take the last week prior to your show and just reflect on your success already, what you have achieved so far and how far you have come, 2) Remember that the "work" has already been done, as long as you have put the time in for posing practice, dieting and training...on show day it is up to the judges and you can do NOTHING but your best presentation so enjoy it. 3) The judges CANNOT tell you of your success, it is a subjective sport and as such, eight people decide where you place that day BUT to get to that day you have already succeeded..shoot for just doing better each show and talk to the judges to get their impact..FYI, many of the same judges will be judging a later in the year show in the same state, let them see progress, let them see you LISTENED to them...this also goes for the national level shows too! 4) Try not to stress too much, it does nothing for you AND it makes you hold water. Ok so enough preaching...revel in the fact that you are HEALTHY enough to compete where as there are those who are not! Have fun and SMILE for heavens sake. Someone may look better than you that day but they are not better people than you; be a good sport and athlete, cause what comes around goes around and it always does. My heart goes out to all of you for success, fun and a great day! Coach Catherine

BEST OF LUCK TO ALL FOX CITIES COMPETITORS!! Enjoy your day!

Hey Fox Cities Competitors, are you getting super excited about your show on 4/11? You should be! This is the fun week! Here are a few pointers you will want to take note of heading into the last week of prep for your show in order to have your best experience possible! 1) Do NOT Stress - it makes you hold water 2) Planning is key to enjoying the day; get your goodies planned and packed in advance so you are not scurrying at the last minute...scurrying causes stress and stress makes you hold water 3) Still practice your posing the week prior to your show BUT STOP USING A MIRROR FOR HEAVENS SAKE - there is no mirror behind the judges so you cannot auto correct yourself, learn what your poses FEEL like NOT just what they look like 4) HAVE FUN, this is what is you have been working for the last 10, 12, 16, or 20 weeks so enjoy yourself 5) Be nice to your fellow competitors, you are all in the same boat the day of your show, the work is already done so let the judging come from the judges not you...:) Ok so much for the my "Pro" words of wisdom. I look forward to seeing you all there and will be planning to be around to help if need be. Good luck and enjoy the journey!