Week 5 Exercise And Meal Plan

Here we are in week 5, and I had to repeat week 4 – all because I slacked off. But you know what? The beauty of this journey is that we can always repeat weeks when necessary. So, don’t feel like you’ve failed just because you encountered a setback. I used to be guilty of giving up entirely whenever I went off track, but I’ve learned that it’s okay to stumble. Some weeks don’t go as planned, and that’s just a part of life. The same principle applies to the meal plan – it works with seasonal ingredients and your budget.

When it comes to exercise, it should be something you enjoy, and that fits your preferences and conditions. If dancing for 45 minutes every day, walking, swimming, or playing a sport brings you joy, then go for it! If exercise feels like a chore, you’ll find it easy to give up. So, make this time enjoyable and fun!

Last weekend, our whole family got outside and had a blast on Saturday and Sunday. We played tennis; the kids scootered at the skate park, and we kicked around the soccer ball. Engaging in various games with your kids is not only a fantastic way to stay fit and healthy but also sets a great example for them! You’re not just sharing quality family time, but also showing them how to form healthy habits.

This week’s focus on exercise is simple: cut out boredom and make it fun! Kick a soccer ball, organise a family beep test competition, create a circuit at the park, play a game of tennis, or go for a bush walk or a family bike ride. Whatever activity you choose, make sure it’s something that you love. Remember, being a big kid at heart keeps us upbeat and energetic!

7-Day Exercise Plan

Day 1: Bush Walk, or go to the park and make up a 15-minute circuit, repeat this for 30 minutes of exercises.

Day 2: Pilates is fun! If this is not for you, go do an aquacise class at your local pool. I assure you, there are youngins who do this too!

Day 3: Cardio tennis, kicking the soccer ball or bike riding will keep you on your toes today.

Day 4: Do the beep test followed by mat exercises. These can be pilates, or a mix of situps, crunches, abdominal twists, and 2-minute planks.

Day 5: If you have a gym membership, use it! If not, it’s time to go for a 15-minute warm-up run. Add some interval training for the other 15 minutes. Run a lamp post and walk a lamp post.

Day 6: Do something out of your comfort zone! Have you ever been to a high ropes activity park? Book it in! I assure you, the high ropes activity park will make your legs feel like jelly and activate your abdominal muscles involuntarily..

Day 7: Have a gym day or if you don’t have a membership, do a 15-minute warm-up, add some 2kg weights and do some walking lunges, squats and arm alternating lifts in plank mode.



7-Day Meal Plan

Day 1:

Breakfast: Avocado on toast with seasoning and feta and tomato
Lunch: Homemade sushi or buy your own, one large roll or two small rolls.
Dinner: Chicken fajitas 2x. Fill with your favourite salad vegetables.
Snacks: Fruit of your choice and raw vegetables such as carrot, celery, or cucumber. Add a handful of nuts like cashews, peanuts or pistachio.

Day 2:

Breakfast: Granola with yoghurt. 1/3 cup of granola with your favourite Green yoghurt.
Lunch: Bento box, rice, protein (prawns, chicken, beef, tofu) salad and a couple of gyozas steamed.
Dinner: Omelette with spinach, mushrooms, cheese, onion.
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: Homemade Vietnamese Bahn mi roll.
Dinner: San boy chow bowls.
Snacks: A handful of nuts and a piece of fruit and a small snack of chocolate or a piece of baking, such as a biscuit or muffin.

Day 4:

Breakfast: Breakfast muffins with egg and a piece of bacon or avocado on toast.
Lunch: Greek salad with falafel patties and tzatziki dressing.
Dinner: Steak with a side salad of your choice.
Snacks: Snack-sized chips and a piece of fruit.

Day 5:

Breakfast: Overnight oats, chia seeds, sultanas, apricot and sunflower seeds.
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 Thai takeaway.
Snacks: Yoghurt, a piece of fruit and a small muffin.

Day 6:

Breakfast: Acai smoothie
Lunch: Vietnamese rice noodle salad with grated carrot, sliced cucumber, crushed peanuts, mint, sprouts and pan-fried chicken shredded with a Vietnamese dressing.
Dinner: Lamb cutlets or your choice of protein with mashed potato, peas and a minted jelly sauce.
Snacks: Crackers and cheese, pieces of fruit and or raw vegetables dipped in hummus.

Day 7:

Breakfast: Sunday cooked breakfast. You choose, have pancakes, or bacon and eggs benedict today you treat yourself.
Lunch: Pumpkin soup with a dinner roll.
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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