Health

MIND. BODY. Challenge Week 3 | Diet Plan & Workout

It is officially week 3 of my MIND. BODY. Fitness Challenge! Over half way there. So lots of exciting things to review as far as bodily changes in week 2 as well as a review on an amazing workout I am doing in conjunction with my dieting plan and personal trainer.

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Week 2 Recap

Week 2 was much easier to stay on track as far as the diet goes but I did find that my social life got in the way of hitting the gym 5 days a week. I ended up only working out 3 days a week, twice with my personal trainer and once with Bikram Yoga (I will tell you all about this place too.) I was bummed that I didn’t get my total workouts in so I made a point to slim down my social calendar this week. Last week I did put back on some of the weight that I lost but noticed it was muscle more than anything. Muscle weighs more than fat so I am satisfied with this weight gain. I was super excited that I have slimmed enough in the first two weeks that I cannot grab a FULL handful of tummy when I take a grab. This is the weird way I measure my weight gain.

Mentally: This week I am much more positive about my ability to complete this challenge. The Yoga classes have me sweating out toxins and feeling more focused to complete the hardcore personal training courses.

Physically:  Things are starting to become easier and my body is definitely getting stronger. Less aches while working out and in general. I am seeing a noticeably positive change in my appearance.

Want to try out Bikram Yoga? Enjoy a $39 New Student Introductory period now! Click here to head on over to their website for more information.

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Before I get in to this week’s diet plan and workout routine, I wanted to tell you all about my new-found love for Bikram Yoga. I must admit, the thought of sweating profusely in over 95 degree temperatures while completing an intense high fitness routine sounded like eating nails, but once I tried out Bikram Yoga, I was joining in on everyone’s praises for this fitness routine. This practice is amazing for several different reasons, the heat allows your muscles to stretch as you work them allowing you to get in to deeper positions, the sweating helps to release toxins, and at the end, you get some much-needed meditation time with an ice-cold lavender soaked rag. This is my favorite part!

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Week 3 | Diet Plan

Week 3

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 cup cooked oatmeal

1/2 cup liquid egg whites added to oats (add in during last minute)

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

I plain rice cake

1 TB natural almond butter

1/2 cup low fat cottage cheese

OR

1 container of low-fat vanilla Greek yogurt

I plain rice cake

1 TB natural almond butter

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 3

Thurs

Fri

Sat

Sun

Breakfast

1 cup cooked oatmeal

1/2 cup liquid egg whites added to oats (add in during last minute)

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

1 egg/3 egg white scramble

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

*Choose any breakfast from the week

Snack

1 apple

100 cal almond/walnut pack

I plain rice cake

1 TB natural almond butter

*Choose one snack from the week

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

Flank steak salad*

-Use 4 oz leftover flank on a salad with chopped veggies, 2 TB reduced feta and 2 TB light balsamic vinaigrette dsg

*Choose any lunch from the week

Snack

Protein Shake

Protein Shake

2 TB hummus

1 cup sliced cucumber or broccoli florets

*Choose one snack from the week

Dinner

4 ounces chicken breast 1/2 cup broccoli
1/4 sliced avocado

4 ounces flank steak

1 cup sautéed vegetables of choice

1 TB light sauce of choice

*Dinner Out

*Choose any dinner from the week

WEEK 3 | Workout

Set 1 (Repeat Each in Set 1, 4 times)

  • Wide Grip Puh Up (30 seconds)
  • Fire Hydrants (30 seconds each leg)

Set 2 (Repeat Each in Set 1, 4 times)

  • Dips (30 seconds)
  • Donkey Kicks (30 Seconds)

Set 3 (Repeat Each in Set 1, 4 times)

  • Shadow Boxing (1 min.)
  • Sumo Pulse (30 seconds)

Set 4 (Repeat Each in Set 1, 4 times)

  • 25 Sit-ups
  • 25 Crunches
  • Left Side Plank (30 seconds)
  • Right Side Plank (30 second)
  • Regular Plank (1 minute)

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It’s hard to see in this picture because of the edits that my hair is absolutely soaked! Want to release toxins and stretch your muscles? Check out Bikram Yoga today!

Recommended Gear for Bikram or Hot Yoga

 

 

 

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 check out WEEK 1 or WEEK 2 of my fitness challenge? Click below.

 

I can’t wait to hear all about your progress! Leave comments below to share in your journey.

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