Heather Robertson Diet and Workout Plan

Heather Robertson diet

The Heather Robertson diet follows a carefully calculated meal plan. She is an expert when it comes to preparing healthy foods and will usually meal prep twice a week. Heather enjoys cooking over eating out, because it gives her the freedom and control over what ingredients she is putting inside her body. Let’s take a closer look at her nutrition plan and workout routine.

Who is Heather Robertson?

Heather Robertson is a certified personal trainer, nutrition coach, and fitness influencer. She entered her first fitness competition in 2007 and won two first place titles. Heather has been featured in Status Magazine, Training & Fitness, UMM, Fitness Gurls, Inside Fitness, and Oxygen Magazine. She also has a very successful YouTube channel that focuses on home workouts.

Heather Robertson Diet Plan

The Heather Robertson diet is all about meal prep. She dedicates Sundays and Wednesdays to cooking her meals for the upcoming days. Heather likes to meal prep every three days, because it keeps things fresh. Eating chicken that was cooked five days ago might be “easier” but it certainly won’t taste as good. Let’s take a look at her example days of eating.

Sunday Meal Prep

  • Breakfast: Overnight oats with steel cut oats, yogurt, milk, coconut, and fresh blueberries
  • Snack: 2 veggie muffins with eggs, red pepper, cucumbers, green onions, and carrots
  • Snack: 2 rice cakes with an apple and peanut butter
  • Lunch: Steamed shrimp, quinoa, wild rice, and green beans
  • Snack: Shake with protein powder, frozen bananas, blueberries, and strawberries
  • Dinner: Mexican bowl with rice, black beans, avocado, salsa, and Greek yogurt

Wednesday Meal Prep

  • Breakfast: Oatmeal with steel cut oats with hemp seed, coconut, walnuts, and cinnamon
  • Snack: 2 hard boiled eggs, red peppers, yellow peppers, celery, and mixed nuts
  • Lunch: Meatballs, spaghetti squash, marinara sauce, and steamed veggies
  • Snack: Shake with protein powder, frozen bananas, blueberries, and strawberries
  • Dinner: Vegetarian chili and a salad with mixed greens, cucumbers, tomatoes, balsamic vinegar, and olive oil

As you can see from the examples above, Heather enjoys cooking healthy meals. This is basically a full week of her meal prep. On Sunday she will cook for three days and do the same thing on Wednesday. There is a good balance with the ingredients Heather uses, which keeps things fresh and helps her stay on track.

Heather Robertson Workout Routine

Heather also finds a healthy balance in her workout routine. She follows strength workouts, HIIT (high intensity interval training), Pilates, and full body cardio movements. Most of Heather’s workout routines can be done from home, and they require little to no equipment. However, she still enjoys using kettlebells, dumbbells, and resistance bands in order to make the workouts more challenging.

Strength Workout

Here’s a strength workout you can do from home with a pair of dumbbells. It’s a longer workout, which means you don’t need to go too heavy with the weight you select. There are eight supersets in total, which is an exercise quickly followed by another exercise. This is a full body workout that will target all major muscle groups.

  • 1st Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell goblet squat
  • Dumbbell stiff leg deadlift
  • 2nd Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell chest press on floor
  • Dumbbell bent over row
  • 3rd Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell in place reverse lunge
  • Dumbbell sumo squat
  • 4th Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Mountain climbers
  • Up and out jacks
  • 5th Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell in and out curls
  • Dumbbell triceps extension
  • 6th Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell push press
  • Dumbbell deadlift into upright row
  • 7th Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell push-up into row
  • Dumbbell chest fly
  • 8th Superset x 2 rounds (40 seconds work and 20 seconds rest)
  • Dumbbell swing
  • Jump squat

HIIT Workout

This is a hardcore full body HIIT workout that you don’t need any equipment for. This type of training can help your body burn calories hours after exercising, by the intensity and full body movements. For this workout go through each exercise for 40 seconds, followed by a 10 second rest period.

  1. Butt kickers
  2. Side-to-side squat jump
  3. Left leg lunge
  4. Right leg lunge
  5. Mountain climbers
  6. Jumping jacks
  7. Squat with alternating punch
  8. In place high knees
  9. Side-to-side lunge jump
  10. Ghost jump rope
  11. Bicycle crunch
  12. Burpees
  13. Plank with alternating shoulder tap
  14. Stand up and jump
  15. Jog in place
  16. Jumping jacks with toe touch
  17. T push-ups
  18. Plank saw
  19. Squat with calf raise
  20. Alternating lunge with twist
  21. Power jacks
  22. Plank with alternating ankle tap
  23. Pop squat
  24. Burpees jacks

Pilates Workout

Here’s a useful Pilates workout that anyone from beginners to experts can try. Pilates is an exercise routine that builds strength and stamina. But it can also help improve your posture and flexibility. Heather likes to incorporate Pilates into her workout routine, because it’s a different way to challenge the body.

  • 1st Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Side bridge and kick (left side)
  • Side press and lift (left side)
  • 2nd Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Side bridge and kick (right side)
  • Side press and lift (right side)
  • 3rd Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Push-up into leg lift
  • Full body crunch
  • 4th Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Alternating leg hold
  • Crunch into leg lift
  • 5th Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Curtsey and side lift (right side)
  • Curtsey and side lift (left side)
  • 6th Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Tuck and kick
  • Roll ups
  • 7th Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Pilates 100 bike
  • Push back into push-up
  • 8th Superset x 2 rounds (40 seconds work and 10 seconds rest)
  • Alternating skater lunge
  • In and out jumps

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