Women's Health

MIND. BODY. Challenge Week 4 | Diet Plan & Workout

We are at the fourth and final week of my January MIND. BODY. Challenge. It has been a tough 3 weeks but they say, if you can commit to anything for 2 weeks you will have formed a habit. I can definitely say my commitment is becoming a lifestyle and I am very thankful for the change. So here we go, welcoming week 4!

Week 3 Recap

This week I hit all of my workouts but I did snag an extra “free day” when it came to eating out. Oops…I wasn’t happy about it but the key is not to discourage yourself when you hit a bump and to continue strong. The truth is, each week I have had a little bump in my journey but from what I hear, it isn’t at all uncommon. Most people however will just give up. Keep powering through if you too make a few mistakes while completing the challenge. This week I tried a new type of workout when I was invited to the Neighborhood Barre blogger event. To my surprise, it was super tough and I was sore after but it was super rewarding!

Mentally: I am starting to feel more confident in my food choices while I am out and away from my diet plan. I have cognitively thought through options and substitutions while at a restaurant to pick a meal that is healthy and body boosting.

Physically: I’ve got this! I am seriously beginning to toned. I can tell a huge difference in my energy and my legs and bottom are firming up quite a bit. I still have work to do on my back and abs but I love the way I feel on the inside and outside. I will definitely be keeping this up and making  fitness a part of my lifestyle.

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WEEK 4 | Diet Plan

Week 4

Mon

Tues

Wed

Breakfast

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach
1/4 sliced avocado

1 cup cooked oatmeal 1/2 c liquid egg whites 1/2 cup berries
Truvia packet Cinnamon

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach
1/4 slices avocado

Snack

1 container Greek yogurt

*Great option is Oikos Triple Zero

1/2 cup low fat cottage cheese

12 almonds 1 apple

Lunch

4 oz shredded chicken breast

1 TB light mayo 1/3 cup brown rice

1/2 c roasted/diced Brussels sprouts

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

4 oz pork tenderloin 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 cup cooked oatmeal 1/2 c liquid egg whites 1/2 cup berries
Truvia packet Cinnamon

2 eggs + 1⁄2 cup liquid egg whites, cooked any way + 1/2 cup Sautéed onions, peppers, and spinach
1/4 sliced avocado

1 egg/3 egg white scramble

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

*Choose any breakfast from the week

Snack

I plain rice cake

1 TB natural almond butter

1 apple
12 walnuts

2 TB hummus
1 hard boiled egg 1 c sliced veggies

*Choose any snack from the week

Lunch

4 oz Turkey Breast, sliced

1 romaine lettuce wrap Sliced tomatoes Mustard
1 cup edamame

4 oz shredded chicken breast

1 TB light mayo 1/3 cup brown rice

1/2 cup roasted/diced Brussels sprouts

4 oz pork tenderloin 1 small sweet potato 1/2 cup broccoli

*Choose any lunch from the week

Snack

Protein Shake

Protein Shake

Protein shake

*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

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WEEK 4 | Workout Plan

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

  • Sumo Squats (30 seconds)
  • Diamond Push-ups (30 seconds)

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

  • Jump Squats (30 Seconds)
  • Plank Shoulder Taps (30 Seconds)

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

  • Walking Lunges (25x)
  • Dips (30 seconds)

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

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

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TIP: I find it discouraging when I don’t plan fitness into my day first thing in the morning. I have found that packing a bag for the gym and making sure I am toting full meals and snacks for the day keeps me on track.

Recommendations for Preparation

Feminine GYM BAGS

  

LUNCHBOXES & BAGS

   

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 the previous weeks of my fitness challenge? Click below.

I will be showcasing my after photos once week 4 is complete!

How are you doing? Hanging in there? Let me know in the comments below!

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