Week 4 Exercise and Meal Plan

Here we are in week four and I hope you’ve all been getting some entertainment from my at-home workout tips. I know in years to come there will be a few laughs to be had. The things we do, to hold ourselves accountable. If you can’t laugh along the way, what is the point?

Honestly, I did about three workout sessions last week. I did not keep to my goal as hoped and strayed from my own regime. Because of this, I’m now looking to take up my local gym on their offer of a 30-day trial so that I have no excuse not to leave the house and exercise. I’ve also had a gym membership in the past and enjoyed going to the gym and working out. It’s only been in the last two years I’ve stopped doing this and it’s down to not having my toddler in childcare and having to either choose to get up at 4 am so I can do a one-hour workout or choose to go after dinner and bedtime routines. The at-home approach has been my go-to, but I’m someone that will stray at the sniff of any reason as to why I shouldn’t go. Is a personal trainer and gym required?

This is why fitness coaches make so much money when they are bloody good at what they do. Mmmm, that gets me thinking maybe I should get a virtual PT. No, I just need to dedicate myself to my own plan. It’s great having a plan but you have to stick to it for it to work.

At the start of the year, I listed all the things I wanted to achieve. So far I have worked the hardest on my blog and now I really see it paying off. The things I haven’t put as much effort into are still the same. Advice: “If you put in the effort you’ll get results, if you procrastinate you’ll never know.” So stop procrastinating, swallow my own advice and kick my ass back into gear and form those habits. Therefore this week, Weeks 3 and 4 are the same. You don’t need to change your meal plan and if wanting to increase your exercise then please just extend the amount of sets you are doing or incorporate more interval training, walking or jogging into the overall plan. I feel like I’m behind a week and that’s natural because I didn’t live up to my full potential which is the transparency in all of this.

I’m human, I make mistakes but I can recover. Looks like my six-week plan just turned into a seven-week plan. Whoops!



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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