Health Lifestyle

MIND. BODY. Challenge Week 1 | Diet Plan & Workout

You all ready to get with it? Well your journey starts this week! In this post you will receive your diet and workout plan, as well as a few tips for helping you stay on track!

First, take a photo of an area that you want to improve, mine would be my back and underarms. Then post this photo next to the picture that you chose as your motivation picture (see MIND. BODY. Challenge Overview)
When you feel like you want to give up or like you want to skip out on the challenge, just take a look at this photo and imagine that area tightening and sculpting over the next week as you work hard to meet your goals.

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Amanda McLeod’s Diet Recommendation for Week 1:
We are focusing on fat loss which requires carb cycling and lower calories. Some days have more complex carbs than others. This helps jump start fat loss without your body feeling like it’s starving.

If you are viewing this menu through a cell phone, turn your phone sideways to see the full menu.

Week 1

Mon

Tues

Wed

Breakfast

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach
1 cup mixed berries

1/2 cup cooked oatmeal
1 hard boiled egg 1/2 cup berries

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach

1 cup mixed berries

Snack

1 container Greek yogurt

*Great option is Oikos Triple Zero

1/2 cup low fat cottage cheese

12 almonds 1 apple

Lunch

1/2 cup albacore tuna 1 TB light mayo

1/3 cup brown rice

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

4 oz shredded chicken 1 small sweet potato 1/2 cup broccoli

Snack

Protein Shake

Protein Shake

Protein Shake

Dinner

4 oz Lean Ground Beef 1 cup chopped lettuce

1/2 cup sautéed peppers/onions

2 TB salsa
1/4 sliced avocado

4 ounces chicken breast 1/2 cup broccoli

1/4 sliced avocado

4 ounces salmon 1/2 cup asparagus

Side salad: fresh veggies and 2 TB light dressing

Week 1

Thurs

Fri

Sat

Sun

Breakfast

1/2 cup cooked oatmeal

1 hard boiled egg 1/2 cup berries

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach

1 cup mixed berries

egg/3 egg white scramble

1/4 cup pico del Gallo 1/2 sliced avocado

*Choose any breakfast from the week

Snack

I plain rice cake

1 TB natural almond butter

1 apple

12 walnuts

*Choose one snack from the week

2 TB hummus

1 cup sliced cucumber

Lunch

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

1/2 cup albacore tuna 1 TB light mayo

1/3 cup brown rice

1/2 cup albacore tuna 1 TB light mayo

1/3 cup brown rice

*Choose any lunch from the week

Snack

Protein Shake

Protein Shake

2 TB hummus

1 cup sliced cucumber

*Choose one snack from the week

Dinner

4 ounces chicken breast 1/2 cup broccoli

1/4 sliced avocado

4 ounces shrimp

1 cup sautéed vegetables of choice

1 TB light soy sauce *(Make a large stir fry)

*Dinner out

*Choose any dinner from the week

Grocery List:

9 Eggs
Carton of Liquid Egg Whites
3 Onion
3 Pepper
Spinach Leaves
3 Cartons of Berries (your choice)
Oatmeal Plain
1 Greek Yogurt
1 Container Low Fat Cottage Cheese
Whole Unsalted Almonds
2 Apples
Walnuts
Rice Cakes
Almond Butter
2 Cucumbers
Hummus
3 Can Albacore Tuna
Light Mayo
Brown Rice
Turkey Breast
Lettuce Leaves for Wrap
Edamame
2 Roma Tomatoes
Mustard
2 Small Sweet Potatoes
Head of Broccoli
Shredded Chicken
6 Protein Shakes
3 Avocado
Pico De Gallo
Chopped Lettuce
1 LB Lean Ground Beef
2 Chicken Breast
Asparagus
2 Salmon
Fresh Side Salad
Light Soy Sauce
Shrimp

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Gilbert Johnson’s At Home Workout 5 Days | Week 1:

Super Set 1 (complete 5 times before moving on to the next set)

  • 30 seconds of Jumping Jacks
  • 30 Seconds of Push Ups

One Minute Rest

Super Set 2 (complete 5 times before moving on to the next set)

  • 30 seconds of Jumping Rope
  • 30 Seconds of Dips

One Minute Rest

Super Set 3 (complete 5 times before moving on to the next set)

  • 30 seconds of Body Weight Squat
  • 1 minute of Shadow Boxing

One Minute Rest

Super Set 4 Core (complete 5 times before moving on to the next set)

  • 25 Sit-ups
  • 25 Crunches
  • 30 seconds Left Side Plank
  • 30 Seconds Right Side Plank
  • 1 minute Plank

TIPS FOR SUCCESS: Stay Organized
Now, I know this is a lot of information! I find it super easy to keep up with my diet, workouts, and progress via my Day Designer Planner. Since it is a brand new year, now is the time to get one of your own! Click here to check out all of their designs and choose your favorite.
This planner is designed to not only help you get work completed, but to also track progress and set personal goals! I have been using Day Designer for 4 years and I absolutely cannot live without it!

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OTHER ITEMS TO USE WITH YOUR PLANNER:

I recommend making your planner fun and flooding it with motivational pictures and quotes. Once you purchase your Day Designer 6 ring planner, you should invest in fitness stickers, plastic inserts to carry your motivational imagery (body and mind goal images), and of course, you should always write with positivity and style…I always feel like a super fun pens helps to guide the hand.

   

NOTE:
I am not a trained exercise specialist, dietician, fitness coach, or any other health professional for that matter. I am just using my blog platform to track my experience and share with others. Please do all exercises at your own risk!

Want to review more information on the people who are providing our workouts and diet plans? See my Dietician and Trainer Introduction Post here.

Good Luck and please share your progress weekly in the comments below!

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