Health

MIND. BODY. Challenge Week 2 | Diet Plan & Workout

Well week one was a success with a few small failures but hey, we aren’t all perfect and if we quit riding every time we fell of the horse, we would never become an expert jockey right? Weird analogy when it comes to dieting but I guess it works. In this post I will review my successes and failures of last week and give you the game plan for week 2!

DSC_0497-2.jpg

Last Week Recap and Feels

Well the week started off strong and a major success was that I ate every single thing on the menu and worked out 5 days! The failures come in when I cheated and had a few bites of lasagna and a handful …or 3 of M&M’s Tuesday night while hanging out with my girls. Saturday night I went to the JT concert and I am pretty sure I drank well over the recommended amount of wine which set me back as far as water goes and probably calories too. I felt a little down about my “hiccups” but I am not going to let that discourage me! I am right back at it this week!

As for bodily changes. I noticed that in the beginning I had some headaches and I was very dehydrated. Once I deviated from my diet and ate those M&M’s the headache subsided. I decided to alter my weekly menu to include extra fruit to get the natural more healthy sugars. I am also not a huge water drinker but I have been focusing on increasing my H2O intake. The only problem was that I was not increasing it to the amount needed when sweating out fluids in a work out. This week I will be trying to double that extra intake!

Mentally: I am feeling both weary and determined. Can I really do this? Can I possibly keep up the fitness once the challenge is over? Will I get the body that I fantasize about? Am I strong enough mentally to push myself through? Lot’s of questions after week 1!

Physically: Wow, I always felt like I could complete workouts with ease in the past. I guess 4 years of momming and not taking care of myself has set me back. I feel like I have never worked out in my life. There were several times that I felt nauseous but I know what it felt like when workouts were super easy and surely I can get back to that.

DSC_0485-2.jpg

WEEK 2 | Diet Plan

Here is your week 2 menu. If you are having problems getting your food together in the AM, try spending time in the evening prepping. They meals are super easy and all take less that 15 minutes. Dinners take the longest to cook but the lunch and breakfast meals are super quick and all of them are easy.  The Crockpot Chicken recipe is below. 

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

Week 2

Mon

Tues

Wed

Breakfast

2 eggs cooked any way you want

1 slice turkey bacon 1/4 avocado

Overnight oats:

1/3 c dry oats, 1/2 cup berries, 1/2 c plain Greek yogurt, 1 packet Truvia, cinnamon

2 eggs cooked any way you want

1 slice turkey bacon 1/4 avocado

Snack

12 almonds 1 Apple

1 plain rice cake

1 TB natural PB or almond butter

12 almonds 1 apple

Lunch

1/2 cup ground turkey breast, seasoned and cooked
1 small sweet potato 1 cup spinach

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

1/2 cup ground turkey breast, seasoned and cooked
1 small sweet potato 1 cup spinach

Snack

Protein Shake

Protein Shake

Protein Shake

Dinner

1 cup Crockpot salsa chicken (see recipe)

1 cup black beans 1/4 cup brown rice

4 oz baked salmon

1 cup roasted Brussels sprouts

1 cup Crockpot salsa chicken (see recipe)

1 cup black beans 1/4 cup brown rice

Week 2

Thurs

Fri

Sat

Sun

Breakfast

Overnight oats:

1/3 c dry oats, 1/2 cup berries, 1/2 c plain Greek yogurt, 1 packet Truvia, cinnamon

Protein pancakes: 1 egg, 1 scoop protein powder, 1 tsp baking powder, 1tsp vanilla, – *enough to make a batter

Top with 1/2 cup berries/ SF syrup

egg/3 egg white scramble

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

*Choose any breakfast from the week

Snack

1 plain rice cake

1 TB natural PB or almond butter

1 apple
12 walnuts

*Choose one snack from the week

2 TB hummus
1 cup baby carrots

Lunch

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

1/2 cup ground turkey breast, seasoned and cooked
1 small sweet potato 1 cup spinach

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 oz baked salmon

1 cup roasted Brussels sprouts

*Dinner Out

Taco salad (recipe from week 1)

*Choose any dinner from the week

Crockpot Chicken Salsa Recipe

Ingredients:

4 Chicken Breasts
1 Jar of Salsa

Cooking:

Coat Crockpot with cooking spray or put a liner inside of it. Lace chicken on the bottom of the slow cooker and coat with the jar of salsa. Cook o low for 7 hours.

Makes 4 servings.

Grocery List:

12 Eggs
Turkey Bacon
2 avocados
3 Apples
Turkey Breast
Spinach
2 Sweet potatoes
Raw Almonds
6 Protein Shakes
Brown Rice
Black Beans
Dry Oats
2 Containers of Berries (Your choice)
Greek Yogurt
Truvia
Cinnamon
Rice Cake
Almond Butter
2 tomatoes
Lettuce (for wraps)
Mustard
Edamame
Brussel Sprouts
Salmon
Raw Walnuts
Protein Powder
Baking Powder
Vanilla Flavoring
Pico de Gallo
Hummus
Baby Carrots
Tuna in Water
Light Mayo
Cucumber
Ground Beef
Onion
Bell Pepper

WEEK 2 | Workout Plan

If you have been watching my Instagram stories, you have seen me kicking butt in the gym with Gilbert Johnson, my personal trainer. He is the one who has been writing these weekly at home workouts and the man in all of these pictures.

DSC_0573-2

He is an amazing, supportive trainer who has assessed my capabilities and alters his fitness plan for me in order to ensure that it is effective, challenging, but that I am also able to complete the routine which really promotes confidence in the system.

DSC_0600-2

Super Set 1 (Do 4 repetitions of each)

  • Jump Squats (30 seconds)
  • Dips (30 seconds)

1 Minute Rest

Super Set 2 (Do 4 repetitions of each)

  • Burpees (30 seconds)
  • High Knees (30 seconds)

1 Minute Rest

Super Set 3 (Do 4 repetitions of each)

  • Mountain Climbers (30 seconds)
  • Pulse Lunge in place (30 seconds each leg)

Super Set 4 (Do 4 repetitions of each)

  • Flutter Kicks 25x
  • Leg Lifts 25x
  • Leg Hold 6 Inches Above the Ground (30 seconds)
  • V Ups 25x
  • High Plank Shoulder Tap 25x
  • Low Plank (1 minute)

DSC_0564-2

Want a little extra help from Gilbert? 
Gilbert will come to your home to help you on your journey to a healthier you! He only charges $40 per hour. Email him at: gafitness@yahoo.com

Recommendations for an Effective At Home Workout

             

 

                     

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!

Did you miss week one?
Just click here and start the fitness challenge from the beginning! 

Please share your successes, failures, and discoveries from week one in the comments below!

You Might Also Like

1 Comment

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: