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Week 6 Exercise and Meal Plan

Week 6 has finally arrived! How are we doing, ladies? I can confidently say that I’m experiencing some positive changes – feeling less bloated, noticing clearer skin, and having a more optimistic mindset. What’s contributing to this transformation? It could be the fresh air, reducing sugary foods and drinks, or the fabulous range of skincare products I’ve started using. And let’s not forget the endorphins that are doing their magic; they always make everything better. I’m delighted to have more energy throughout the day, especially considering how drained I used to feel by 3 pm. Having a well-structured plan is incredibly helpful, especially when you have a specific goal in mind.

Speaking of goals, have I shed any excess weight so far? I must admit I caved into curiosity and bought those items I said I wouldn’t. After weighing myself, I realised I haven’t lost much weight since starting. But fear not, I’m not ashamed to share my statistics with you. I currently weigh 98.3kg, stand at 188cm tall, and wear a size 14. This moment can be a make-or-break point for those on a journey towards healthier habits and weight loss. But here’s the truth: even though the scales might not show significant change, I’m feeling all the positive effects of my new habits. This journey is a slow and steady one – no rush, no drastic measures. I refuse to let a mere number on the scales determine my self-worth. The real focus here is on feeling happier, and more confident, and improving my overall health. And these benefits far outweigh any momentary disappointment from not seeing the exact number I had hoped for.

Let’s remember that as we develop muscle, the scales might not budge much. Instead of relying solely on weight, keep track of body measurements – a great way to gauge progress. So, if you notice reductions in measurements around your bust, waist, hips, and thighs, you’re definitely on the right track! For instance, I’m thrilled to see my waist has dropped by 5cm and my hips by 2cm – a win for me!

My ultimate goal is to shed 8kg of excess fat by November. This would put me in a much healthier BMI range and return me to my pre-pregnancy weight before I had Miss A. It’s an achievable and realistic goal, given the continued formation of healthy habits.

As we enter this week, we’re amping things up in the exercise department. Our focus is on building more muscle and increasing our cardio to conquer this stubborn phase.

Remember, ladies, progress might not always be reflected on the scales. Trust the process, celebrate all the positive changes, and keep moving forward on this incredible journey to a healthier and happier life!

7-Day Exercise Plan

Day 1: Interval Training. 3km of running and walking. Do an at-home Windsor Pilates class on YouTube.

Day 2: 1km jog to warm up. Then a circuit of exercises using a mix of your own body weight and equipment such as a medicine ball or dumbbells. This should be 30 minutes in total.

Day 3: Tennis court exercises. For me this is warming up on the court, doing stretches and then practising solo against a block wall for an hour.

Day 4: Today do a 45min walk and then fit in your dumbbells, medicine ball training and body weight training.

Day 5: Interval Training 3km and back into that Windsor Pilates class on YouTube.

Day 6: 45-minute walk today and 20-minute Windsor Pilates on YouTube.

Day 7: Today is a rest day! Go for a walk or do a fun activity that you love.

 

 

7-Day Meal Plan

Day 1:

Breakfast: Cream cheese and tomato on toast 2x slices
Lunch: 6x Steamed dumplings of your choice with dipping sauce.
Dinner: Chicken Pad Thai
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: Vietnamese rice paper rolls filled with rice noodles, lettuce, cucumber, mint, carrot, your choice of protein, nuts and dipping sauce 2x large or 3x medium rolls.
Dinner: Spaghetti marinara
Snacks: brown rice crackers with either your favourite dip or cheese slices and a piece of fruit.

Day 3:

Breakfast: Overnight Oats
Lunch: Homemade Vietnamese Bahn mi roll.
Dinner: Chicken Fajitas
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: Cream cheese on toast with sliced tomato
Lunch: Greek salad with falafel patties and tzatziki dressing.
Dinner: Steak with a side salad of your choice.
Snacks: Snack-sized popcorn and a piece of fruit.

Day 5:

Breakfast: Breakfast muffin aka homemade oaty sultana muffin heated with a smidge of butter and a fruit salad and yoghurt
Lunch: Caesar salad with chicken and bacon and Caesar dressing
Dinner: Homemade fish and chips. You can cut up sweet potato and drizzle in a little olive oil and sprinkle over herbed salt and fan bake in the oven.
Snacks: A handful of nuts, snack-size chocolate and a piece of fruit.

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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