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Week 3 Exercise And Meal Plan

So, here we are in week 3 and it’s slowly sinking in that we are doing this and I’m actually enjoying it! Okay, my legs, arms and muscles are a tad achy, but overall I do feel more energised, even with the lack of sleep due to toddler illness and sleep regression. I’m here for it! Am I noticing any differences in my body? No, not overall from looking at it, but I am noticing that I have more energy and not feeling so tired. This is mostly due to my change in diet and more outdoor time prioritising that exercise.

Over the weekend, I did indulge in a few drinks and I had treats! So yes, there was cake. There were a few celebratory drinks and perhaps a Gelato Messina experience. Indulging can happen. It’s supposed to happen or else what are you living for? As a massive foodie, someone who loves to cook delicious home-cooked comfort meals, I still have to be balanced and enjoy those things. My issue is that I was overindulging and making these treats other than alcohol a daily activity. I was craving sugar, such as Coke and chocolate and then wanting to eat something salty afterwards like crisps. I got into some bad habits like eating snacks at 9.30 pm when I was watching a Netflix show with my partner. I was going to bed late, resulting in a lack of sleep and my heavy reliance on sugar to keep me energised throughout the day.

Nourishing my body with good food that provides slow-releasing energy has improved my sugar cravings. I’ve stopped having unhealthy snacks before bed and I’m trying to get more sleep, although the last four days have been a write-off.

So if you’re finding it difficult or are not sure why you’re struggling, look at your whole day. Look at how you’re nourishing your body and if you are struggling like me, then make some simple changes like cutting out unhealthy snacks before bed, getting more sleep or just keeping the indulging treats for one day a week, not every day.

Small steps and we can get there!

 

7-Day Exercise Plan

Day 1: Brisk walk for 30-45 minutes. Add 10 minutes of bodyweight exercises, or watch my entertaining park video reel on Instagram for some ideas.

Day 2: Brisk walk for 30-45 minutes. Strength training using bodyweight exercises (push-ups, squats, lunges) for 20 minutes.

For day 2, focus on strength training exercises that utilise your own body weight. Here’s a breakdown of the workout:

Push-ups: Start with modified push-ups (on your knees) if needed. Aim for 2 sets of 10 reps.
Squats: Stand with your feet shoulder-width apart, and lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest lifted and heels on the ground. Aim for 2 sets of 12 reps.
Lunges: Take a step forward with your right foot and lower your body down until your right knee is bent at a 90-degree angle. Keep your back straight and your weight centred on your front foot. Return to the starting position and repeat on the other side. Aim for 2 sets of 10 reps on each leg.

Day 3: Yoga or Pilates session for flexibility and core strength. (You can do beginner pilates or yoga sessions through YouTube. You don’t have to own a membership) also; you know it, we are adding in a 30-45 minute brisk walk.

On day 3, focus on improving flexibility and core strength through a yoga or Pilates session. These exercises help to improve posture, enhance flexibility, and strengthen your core muscles. You can either join a local class or follow along with online tutorials and videos.

Day 4: 30-40 minutes of jogging or running at intervals. Today we jog! If you can’t jog, get your power walk on.

For day 4, engage in cardio exercises that get your heart rate up and increase your breathing. Some options include: Interval training, sprints, walking, sprints, walking. I measure these from lamp post to lamp post and alternate for approximately 200 metres then I have a break and walk for two lamp posts.

Day 5: No rest today! Today we go for a brisk 30-45-minute walk and do a 20-minute at-home pilates workout session.

Day 6: Interval training (alternating between high-intensity and moderate-intensity exercises) for 40 minutes.

Interval training involves alternating between periods of high-intensity exercise and moderate-intensity recovery. This type of workout can be adapted to various activities, like running, cycling, or bodyweight exercises. Here’s an example:

Warm up for 5 minutes with light cardio (brisk walking or jogging).
Perform 1 minute of high-intensity exercise (e.g., sprinting, jumping jacks, or burpees).
Follow it with 1-2 minutes of moderate-intensity exercise (e.g., walking, slow jogging, or marching in place).
Repeat the high-intensity and moderate-intensity intervals for a total of 20-25 minutes.
Cool down with 5 minutes of stretching.

Day 7: Hiking up a local track in the national park or something fun you enjoy, like paddle boarding, surfing, ice skating, kayaking or a fun activity with the kids like zip lining.

On the last day of the week, engage in an activity that brings you joy. It could be hiking in nature, joining a sports team, taking a dance class, or any other physical activity that you genuinely enjoy. The key is to find something that motivates you to move and have fun while doing it.

Remember, listen to your body throughout the week, and if you experience any pain or discomfort during exercise, modify or seek professional guidance. Enjoy the process of discovering new ways to move and challenge yourself, and celebrate the progress you make.

7-Day Meal Plan

Day 1:

Breakfast: Tomato and cheese toasted mixed seed sandwich
Lunch: Tuna salad, with mixed seeds salad topper, an apple and yoghurt.
Dinner: Slow-cooked lamb shanks served with mashed potato, broccoli and steamed cabbage.
Snacks: rice crackers with hummus dip

Day 2:

Breakfast: Overnight oats made with rolled oats, sultanas, coconut flakes and chia seeds. Soak all ingredients in boiling water overnight and heat and eat the following morning. You will need to add more water for cooking.
Lunch: Cesar salad with grilled chicken, bacon pieces, 1 egg, croutons and dressing.
Dinner: Spaghetti with chilli garlic prawns and parmesan cheese.
Snacks: brown rice crackers with either your favourite dip or cheese slices and a piece of fruit.

Day 3:

Breakfast: Acai, banana, mixed berry smoothie with 2 tbsp of almond butter.
Lunch: Slice of spinach and pine nut quiche with a side salad.
Dinner: Thai chicken, green curry and rice.
Snacks: Cobs of slightly sweet and salty popcorn and a piece of fruit of your choice.

Day 4:

Breakfast: Granola and yoghurt with a dash of milk.
Lunch: Chicken caesar salad wrap and a piece of fruit.
Dinner: Steak with a side salad of your choice.
Snacks: Mixed nuts and dried fruit.

Day 5:

Breakfast: Overnight oats, go to day 2 for inspiration.
Lunch: ham and cheese toasted sandwich with a piece of fruit.
Dinner: Get a takeaway! Or make your favourite cheat meal at home. This week mine is Indian.
Snacks: A handful of proper crisps.

Day 6:

Breakfast: Acai smoothie, sourdough with 1x slice of bacon and 1x poached egg.
Lunch: Vietnamese rice noodle salad with grated carrot, sliced cucumber, crushed peanuts, mint, sprouts and pan-fried chicken shredded with a Vietnamese dressing.
Dinner: San choy bow bowls with mince and vegetables.
Snacks: Greek yogurt with sliced almonds.

Day 7:

Breakfast: Acai berry bowl topped with all your favourite toppings.
Lunch: 2x toasted slices of sourdough topped with bruschetta mix and drizzled with olive oil and balsamic vinegar.
Dinner: Roast meat of your choice with roasted vegetables, carrot, potato and pumpkin, steamed broccoli and cauliflower.
Snacks: Celery sticks with hummus and a slice of fruit and nuts.

Remember to drink plenty of water throughout the day and adjust portion sizes according to your individual needs. Additionally, modify the meal plan to accommodate any dietary restrictions or preferences you may have. Please note that this meal plan is a general guide, and it’s always a good idea to consult with a registered dietitian or healthcare professional for personalised advice and guidance.

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