7 - Day Toning Program

This is a nutrition and exercise program for 7 days with the goal of losing body fat and looking more toned. It has been specifically designed by Hermione Plumptre, a level 3 qualified personal trainer & level 2 strength and conditioning coach from the UK.  

To guide you through the program, you will find workout and nutrition plans in with constant reminders to guide you the journey to achieve your goals!  

DALUMA has also prepared a template for your personal log so you can track your progress and your feelings during this program! This will help you to stay accountable and motivated!

  • THIS PROGRAM WILL PROVIDE YOU WITH
  • IMPORTANT INFORMATION
  • DISCLAIMER
  • An individual 7-day nutritional guideline and dietary plan from Hermione Plumptre, one of Berlin’s top Personal Trainers and qualified Nutrition Coach. 
  • Video tutorials of live work outs with Hermione. 
  • Complete nutrition data for the current DALUMA Menu. 
  • 25% off of a first-time consultation with Hermione. 
  • A DALUMA Nutrition Kit pre-designed specifically for this program. 
  • If you are suffering from illness or injury, do not attempt this program. 
  • For best results, we suggest combining the toning program with exercise. 
  • For improved results, consider repeating this program as long as desired. We suggest 3 to 4 weeks. 

This program has been created from personal research and does not substitute medical advice! Please consult your medical health assistant for further advice if you have prevalent preconditions! Please do not follow this program if you are pregnant. 

GETTING YOU
STARTED

  • Healthy Nutrition Choices:
  • Before you start

Keep in mind, 80% of the abs is made in the kitchen! The right nutrition is a major point in achieving your desired results!

  • ALCOHOL! Try to stay away from alcohol during this time in order to see and feel the fastest progress.  
  • WATER! Try to drink 8 – 10 glasses or at least 2 litres of water per day.  To spice it up, add mint, lemon or fruit to your water. 
  • PROTEIN! Protein will not only support your muscle growth and recovery, it is also very satisfying and keeps you fuller for longer.  
  • CARBOHYDRATES! Don’t cut out carbs. Your body needs them for energy and muscle recovery. Overall you should reduce calories in order to lose weight, but don’t totally cut out any macro-nutrient group. 
  • FATS! Fats are high in calories and should therefore be reduced in the toning program. However, healthy fats are essential for balancing hormones, assisting in vitamin absorption, and brain functioning. 
  • Avoid LATE NIGHT SNACKING! Stopping eating 2-3 hours before going to bed enhances digestion and allows for a more restful sleep. Often, the snack choices we make late at night are fattier and higher calorie options, so avoiding those makes a huge difference. 
  • Avoid PROCESSED FOODS! Not only are they often times higher in calories but, due to their little nutritional value, you will feel less satisfied and get hungry faster.  

If you are unsure of what vitamins your body absorbs the best, the DALUMA Food Reaction & Metabolism Testing Kit can help you to determine what nutrients your body needs! 

If you want to find out more about your personal disposition in food tolerances and metabolism, nutrition levels or stress hormones in order to optimize your results, you can run laboratory analysis with DALUMA’s test kits.

YOUR WAY TO GET THERE

  • Workout Tips
  • Learn more about Hermione
  • Consistency and patience is key!

It takes time to adjust to a new lifestyle with new habits. But when you keep going, inspire and motivate yourself and really believe that you will feel and look your best, your patience will be rewarded

  • Find yourself a workout buddy!  

Whenever your in need of some extra motivation a training buddy is perfect and makes you even more accountable. Work out together, cook and share a delicious meal and talk about your achievements.

  • Mind body connection! 

To get most out of the muscle you are trying to work, really engaging your mind to yourbody during the workout is a helpful tool. If you want to lean out, picture your muscles getting tighter and your fat burning. 

  • Recording and adjusting your weights! 

With your strength and endurance increasing the repetitions and tempo you performed the exercises in in the beginning will not suffice to challenge you. However, don’t overestimate yourself and slowly, steadily adjust the weight according to your ability. Form is what matters most! 

  • Muscle activation before the workout! 

If you don’t ‘feel’ your muscle as well as you would like to during the exercises, activating them with a few movements before you start the workout is very helpful. This can be, grabbing a resistance band or light weights and focusing on which muscle you are about to train. Stretching is another great approach to prepare your body for the workout.

My name is Hermione Plumptre, I’m a level 3 qualified personal trainer & level 2 Strength and conditioning coach from the UK.  

I’ve spent most of my life competing in high-level sports giving me a wealth of practical knowledge, playing netball, lacrosse (England U21s/Senior Development) and now my current pursuit as a semi-professional 400m hurdler, ranking in the top 20 in the UK aiming for Olympic qualification.  

I am currently living and working in Berlin as a fitness instructor and personal trainer with high profile private clients and taking classes at some of Berlins best training studios at Soho House, BECYCLE, and John Reed . 

I get to do a job I love, whilst helping people achieve their goals every day which to me is a perfect balance!  

I'm also a passionate creative and animal lover, so if I'm not spending time with Bruce our dog i'll probably be drawing or painting something in my spare time! 

YOUR WEEK PLAN

YOUR SAMPLE WEEK OF FOODS

YOUR SAMPLE WEEK OF TRAINING

THE WORKOUTS IN DETAIL

You can chose from 10 different workouts that target each muscle in a different, yet effective way! Depending on your time and ability, we would suggest getting in 1-2 workouts a day.

The workouts are divided into 3 splits: Full Body, Upper Body, Lower Body, and Core Burners.

There are 3 Full Body and Core Burners and 2 Upper and Lower Body workouts.

Within your workouts you will perform an exercise for 40 sec and then have a 20 sec rest. There are 5 exercises in one circuit and, depending on your level of experience with working out, you can repeat the circuits 3, 5 or more times respectively. Between each circuit you can take a 90 sec rest.

DIET OVERVIEW

DALUMA SUGGESTED MEALS

DALUMA has identified some meals out of the menu that perfectly suit this program.

  • Smoothie: Chuck Choice - with an additional scoop of protein
  • Best Chicken Ginger Noodles, replacing the rice noodles with zucchini spirals.
  • Sweet & Sour Salmon Trout, replacing rice with zucchini spirals with additional portion of salmon trout
  • Power Up (Egg): No Bread and additional Veggies

Out of the following dishes you could eat 1/2 now and take 1/2 home or take 1/2 for you and 1/2 for your Training Buddy as the complete dish exceeds suggested calorie intake but half the dish would work:

  • Salmon Dish (Sweet & Sour Salmon Trout)
  • Power Up (Egg)
  • Eggs Royale

MEAL PREP THE EASY WAY

  • Add a healthy carb source: Vegetables are optimal and some contain extra Protein!
  • Use a small amounts of fat: Chose wisely and the most natural sources (raw nuts, avocado, olive or coconut oil).
  • Pick a Protein with every meal!

Aim to hit 300-400 calories with at least 20grams of protein!

RECIPES FOR HOME

  • Protein Pancakes
  • Morning Oats
  • Mexican Eggs & Beans (2 Portions)
  • Nicoise Inspired Salmon
  • Chicken Lettuce Cups
  • Tofu & Bean Rice Bowl (2 Portions)

50g Oat

50g Quark

1 Egg

½ tsp. Baking Powder

Method

  1. Blitz all the pancake ingredients in a blender until smooth. Add a splash of water if it’s too thick.
  2. Heat a frying pan over a medium heat, brush with oil.
  3. Drop heaped tablespoons of the batter into the pan and cook for 3 minutes, or until little bubbles start to form on the surface.
  4. Carefully flip and cook for a few more minutes, or until the pancakes are lightly golden.

TIPS:
*
This can be eaten with yogurt and fruit or savoury with a poached egg and avocado.
*You can replace this with Cottage Cheese, Skyr, Greek Yogurt or Soy Skyr if you are vegan.
*1 Tbsp of flax meal + 3tbsp of water – for egg replacement.

* You can add 10g of DALUMA Protein to increase your protein for this dish.

45g Oats
20g DALUMA Protein Powder
100ml Milk or Plant-Based Milks
Pinch of Salt
Pinch of Cinnamon
Fresh Fruit of your Choice

Method

  1. Mix all ingredients in a bowl.
  2. Let rest for 10 minutes.
  3. Add your favorite fresh fruit to the top or a spoon of nut butter.

TIPS:
* You can make these overnight and save yourself time in the AM.

1 Can of Black Beans
4 Eggs
½ Avocado
75g Baby Leaf Spinach
1 can chopped tomatoes
10g Coriander
½ lime

Method

  1. In a large frying pan add tomatoes, strained black beans and spinach.
  2. Squeeze the lime juice over the mixture and season with salt and pepper.
  3. Cover, and reduce to a simmer. Cook 10 minutes.
  4. Make a "well" for each egg. Break the egg into the tomato mixture. Cover. Reduce heat to low, and allow to cook until egg whites are opaque and cooked to your preference.
  5. Add avocado slices to the top and garnish with coriander.

TIPS:
* Feel free to add red chili if you want to add some spice to the dish.

120g Salmon
150g Green Beans
1 Egg
4 Olives
5 Cherry Tomatoes
1 tbsp. Greek Yogurt
1 tsp. Lemon Juice
1tsp. Apple Cider Vinegar
Pinch of Pepper

Method

  1. Heat the oven to 180C.
  2. Put the salmon fillets in an ovenproof dish. Cover with aluminum foil. Roast for 10-15 mins until just opaque and easily flaked with a fork.
  3. Boil water and cook green beans for approximately 6 minutes.
  4. Boil water and gently lower the eggs and cook for 5 minutes and 30 seconds- then rinse under cold water and peel off the shell.
  5. Roughly cut olives and cut cherry tomatoes in half.
  6. Make the dressing by mixing vinegar, lemon juice, half the olives and yogurt together.
  7. Mix the green beans with dressing mixture and pile on the plate.
  8. Break cooked salmon pieces on top of the beans, cut egg into quarters and arrange on the plate with cherry tomatoes and sprinkle the remaining olives on top and sprinkle pepper to finish.

TIPS:

* Cook more salmon so you can eat this with vegetables or add to your eggs for breakfast.

½ mango

120g Chicken Breast

1 Romaine Lettuce

5 g Coriander

1 Carrots

¼ Avocado

Pinch of Salt & Pepper

 

Method

 

  1. Cut chicken into strips and season with salt and pepper.
  2. Cook in a lightly oil pan on medium until crispy brown.
  3. Peel carrots and slice into strips.
  4. Cut mango into fine strips.
  5. Cut avocado in to slices or cubes and season with salt.
  6. Roughly cut coriander leaves.
  7. Wash lettuce and separate leaves.
  8. Using the lettuce as a cup, pile on carrots, mango, chicken, avocado and garnish with coriander.

 

TIPS:

* Cook more chicken so you can eat this during the week with vegetables or as an add on to your salads.
* You can also add your favourite dressing just watch your portion size or hot sauce to these wraps.

1 tbsp olive oil
½ red onion, chopped
1 tsp ground cumin
1 can of Black Beans
1 Lime
1 Pack of Extra-firm Tofu
1 tsp smoked paprika
1 avocado
10g Coriander
Pinch of Salt & Pepper
Prepared Rice

Method:

  1. Preheat the oven at 200C.
  2. Heat 1 tbsp oil in a frying pan, add the onion until soft.
  3. Stir in the cumin and black beans.
  4. Add lime juice, ½ tsp. smoked paprika, salt and pepper.
  5. Cut Tofu into squares and gently toss with ½ tbsp. of olive oil and ½ tsp paprika and put onto a lined baking tray.
  6. Put in the oven and cook for 15 minutes.
  7. Portion the rice and top with the beans, tofu, avocado and coriander.

TIPS:

* If you do not have rice you can replace this with quinoa, couscous, farro or barley.
* Feel free to add red chilli if you want to add some spice to the dish.
* If you like garlic, add some after you have cooked the onions.

BUILD YOUR OWN

TIPS:
*
Use fresh herbs for extra flavour – Try making a salsa verde.
* Pico de Gallo is also a great way to add some extra vegetables and flavour to your meal.
* Use citrus fruits to add some refreshing flavour to your creations.
* Mustard is a great condiment to serve on the side.

THE WORKOUT VIDEOS

MY PERSONAL LOG

  • DIARY
  • MEASUREMENT TRACKER