LWG Fitness & Nutrition 4-Week Challenge

LWG Fitness & Nutrition 4-Week Challenge

A Challenge Guide To Getting Fit & Eating Healthy For Women Over 40

Fitness & Nutrition Challenge Guide

A Message From Your Coach Kristi Stepteau What happens to our bodies after 40 is

off.

a

Our

we do? We must first get our mindset in

metabolism

tune with our goals and we must simply

starts to slow down, and if we're not

become more disciplined and get into

lifting weights, we start to lose a little

the

more muscle every year.

well,

trifecta

hormones

of

weight

change,

gain:

our

We generally

Why do we do this and what must

habit

of

so

that

all know that the formula for getting

Then,

healthy

and

health

eating

well

fit,

is

working

consistently.

out

and

it

becomes

maintaining and

out

and

fitness

just

and a

eating routine.

improving

our

becomes

our

is

lifestyle, not something we should do or

nothing more to it than that. If that 's

ought to do, but something that we just

the case, then why do so many of us

do. Through this challenge, I'm hoping

find ourselves constantly overweight or

to make it easier for you to succeed in

not at our desired weight, and/or we

reaching your health and fitness goals,

find

by

ourselves

seemingly

There

working

permanently

providing

you

a

challenge

the

you jump-start your fitness, health and

wagon,

then

two

weeks

later something happens and we fall

Fitness & Nutrition Challenge Guide

designed

4-week

stuck in this constant loop of being on healthy

regimen,

with

to

help

nutrition lifestyle.

Page 1

CHALLENGE GROUND RULES WATER IS KING You

and

the

bathroom

better

get

used

to

meeting a lot more often throughout the day because

water

is

your

new

best

friend.

You

need to just drink water even when you’re not thirsty. Waters’ list of benefits is truly extensive.

Not only does it have the obvious benefit of hydration but it also lubricates the joints, boots healthy skin, cushions sensitive tissues such as our

spinal

essential oxygen

cord

jobs.

and It

throughout

brain

also the

and

carries body.

many well

more

needed

Women should

aim for at least 74 ounces of water per day.

BREAKFAST & NUTRITION IS KEY If your goal is to lose weight, breakfast is key.

When

you

consume,

you

breakfast, process

burn

you

and

more

lose

weight.

activate

thus

calories

you

you

eat

When

the

stimulate

than

thermogenesis

your

metabolism.

Plus, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

EXERCISE IS A MUST Exercise

is

helpful

for

weight

loss

and

maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn each day.

Women

40 & over should incorporate cardio & strength training to maximize weight loss, and strive for moderate aerobic activity at least 30 minutes five days a week and muscle strengthening with all major muscle groups three days a week.

Fitness & Nutrition Challenge Guide

Page 2

FITNESS PLAN WEEK 1 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEK 2

WEEK 3

WEEK 4

5 Push Ups; 10

5 Push Ups; 15

10 Push Ups; 10

10 Push Ups; 15

Squats; 20 Arm

Squats; 20 Arm

Squats; 25 Arm

Squats; 25 Arm

Circles; 10 Lunges

Circles; 12 Lunges

Circles; 10 Lunges

Circles; 12 Lunges

(each leg); 15 High

(each leg); 15 High

(each leg); 20 High

(each leg); 20 High

Knees

Knees

Knees

Knees

15 High Knees; 10

15 High Knees; 15

20 High Knees; 10

20 High Knees; 15

Jumping Jacks; 10

Jumping Jacks; 20

Jumping Jacks; 10

Jumping Jacks; 20

Side Crunches; 5

Side Crunches; 5

Side Crunches; 10

Side Crunches; 10

Squats; 30 sec.

Squats; 30 sec.

Squats; 40 sec.

Squats; 40 sec.

jog/Walk In Place

jog/Walk In Place

jog/Walk In Place

jog/Walk In Place

Rest, Hydrate &

Rest, Hydrate &

Rest, Hydrate &

Rest, Hydrate &

Stretch

Stretch

Stretch

Stretch

10 Sumo Squats;

10 Sumo Squats;

15 Sumo Squats; 20

15 Sumo Squats; 25

20 Arm Circles; 12

25 Arm Circles; 15

Arm Circles; 12

Arm Circles; 15

Squats; 15 High

Squats; 15 High

Squats; 20 High

Squats; 20 High

Knees; 12 Jumping

Knees; 12 Jumping

Knees; 15 Jumping

Knees; 15 Jumping

Jacks

Jacks

Jacks

Jacks

10 Lunges (each

10 Lunges (each

15 Lunges (each

15 Lunges (each

leg); 10 Squats; 10

leg); 15 Squats; 15

leg); 10 Squats; 10

leg); 15 Squats; 15

Side Crunches; 10

Side Crunches; 10

Side Crunches; 20

Side Crunches; 20

Kickbacks; 30 sec.

Kickbacks; 30 sec.

Kickbacks; 40 sec.

Kickbacks; 40 sec.

jog/Walk In Place

jog/Walk In Place

jog/Walk In Place

jog/Walk In Place

15 High Knees; 5

15 High Knees; 10

20 High Knees; 5

20 High Knees; 10

Push Ups; 15

Push Ups; 20

Push Ups; 15

Push Ups; 20

Jumping Jacks; 10

Jumping Jacks; 10

Jumping Jacks; 15

Jumping Jacks; 15

Sumo Squats; 20

Sumo Squats; 20

Sumo Squats; 25

Sumo Squats; 20

Arm Circles

Arm Circles

Arm Circles

Arm Circles

Rest, Hydrate &

Rest, Hydrate &

Rest, Hydrate &

Rest, Hydrate &

Stretch

Stretch

Stretch

Stretch

Fitness & Nutrition Challenge Guide

Page 3

MEAL PLAN 10 KEEW 20 KEEW

Breakfast: Oatmeal

Breakfast:

30 KEEW 40 KEEW

Breakfast: Oatmeal

Breakfast: Greek

Lunch:

Yogurt & Granola Lunch: Chicken

Boiled Eggs & Fruit

With Berries

Yogurt & Granola

Lunch:

Lunch: Chicken

Lettuce Wraps

Dinner:

Lunch: Cobb Salad

Lettuce Wraps

Dinner:

Broccoli &

Dinner: Thai

Asparagus

Fried Vegetables

Breast, Veggies,

Dinner: Thai Stir

Broccoli &

Salad

Fried Vegetables

Asparagus

Breakfast: 2 Hard

Breakfast: Oatmeal

Breakfast:

Boiled Eggs & Fruit

Lunch: Tuna

Yogurt & Granola

Breakfast: 2 Hard

Breakfast: Oatmeal

Boiled Eggs & Fruit

& Fruit

Sandwich & Carrot

Lunch: Cobb Salad

Lunch: Tuna Salad

Lunch: Grilled

Lunch: Cobb Salad

Chicken Salad

Sticks

Dinner: Grilled

& Carrot Sticks

Dinner: Turkey Chili

Dinner: Turkey Chili

Dinner: Salmon &

Chicken, Brown

Dinner: Salmon &

& Salad

& Mixed Veggies

Veggies

Rice, Veggies

Veggies

Breakfast: Oatmeal

Breakfast:

Breakfast: Cereal

Breakfast: Greek

Breakfast:

Lunch: Chicken

Smoothie

Lunch: Tuna Salad

Yogurt & Granola

Smoothie

Lettuce Wraps

Lunch: Cobb Salad

Dinner: Ground

Lunch: Chicken

Lunch: Cobb Salad

Dinner: 4 oz Steak,

Dinner: Salmon,

Turkey Stuffed

Salad

Dinner: Chicken

Sweet Potato,

Broccoli &

Peppers, Brown

Dinner: Thai Stir

Breast, Sweet

Salad

Asparagus

Rice

Fried Vegetables

Potato, Salad

Breakfast: Greek

Breakfast: Oatmeal

Breakfast: Cereal

Breakfast:

Breakfast: Oatmeal

Yogurt & Granola

Lunch: Chicken

Lunch: Tuna Salad

Smoothie

Lunch: Grilled

Lunch: Chicken

Lettuce Wraps

Dinner: Ground

Lunch: Cobb Salad

Chicken Salad

Salad

Dinner: 4 oz Steak,

Turkey Stuffed

Dinner: Chicken

Dinner: Salmon,

Dinner: Thai Stir

Sweet Potato,

Peppers, Brown

Breast, Sweet

Broccoli &

Fried Vegetables

Salad

Rice

Potato, Salad

Asparagus

Cobb

Salad Dinner:

Salmon,

Greek

Stir

Fitness & Nutrition Challenge Guide

Breakfast:

2 Hard

Tuna Salad Chicken

Greek

Salmon,

Page 4

Featur ed Rec Week ipes 1

Fitness & Nutrition Challenge Guide

Page 5

Cobb Salad Prepare items that have to be cooked. Place lettuce in bowl, and create rows on top with ingredients.

Pour dressing on top.

Prep

Cook

Total

10 Mins

20 Mins

30 Mins

Ingredients Romaine lettuce Chicken breast Cheese Cherry tomatoes Hard boiled eggs Avocado Bacon Dijon vinegerette dressing

Lettuce Wraps Place oil into large skillet over medium heat. When hot, add onion and cook for 5 minutes to soften.

Click here for additional steps...

Prep

Cook

Total

5 Mins

15 Mins

20 Mins

Ingredients 2 Tbsp. extra virgin olive oil 1 lb chicken 1/4 tsp. salt; 1/4 tsp. pepper 1 /4 tsp. garlic salt; 1 cup chopped onio 1/2 cup teriyaki sauce; 1 tsp. sesame oil 1 12 oz. bag of broccoli slaw 1 small can drained water chestnuts 8 butter lettuce leaves

Fitness & Nutrition Challenge Guide

Page 6

A Few Challenge Tips Getting Started Make A List Of Your Health & Fitness Goals.

Review The Meal Plan & Make Your Grocery List.

Start Each Day With A Healthy Breakfast.

Drink At Least 74 Ounces Of Water A Day.

Keeping Track Of Y0ur Progress Keep A Nutrition Journal To Keep You Honest About Your Calorie Intake.

Keep A Fitness Journal To Track What Works For You.

Use A Fitness Tracker To Track Your Steps, And Try To Get At Least 10,000 Steps Daily.

Build Community Share Pictures Of Your Meals In The Facebook Group & Social Media.

Share Pictures Or Videos Of Your Workouts In The Facebook Group & Social Media.

Be Sure To Tag @LuluWithGrace In Your Posts.

Fitness & Nutrition Challenge Guide

Page 7