Your Midlife Maven January Challenge Guide

Your Midlife Maven January Health & Wellness Challenge

A Challenge For Midlife Women 40 & Over To Help You "Renew You In 2022;" Mind, Body & Spirit

January Challenge Guide

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

trifecta

Our

We must first get our mindset in tune with

metabolism

our goals, and we must simply become more

starts to slow down, and if we're not

disciplined and get into the habit of getting

lifting weights, we start to lose a little

regular exercise and eating well, so that it

more muscle every year.

becomes a routine. Then, maintaining and

hormones

of

weight

change,

gain:

we do to get and stay healthy and well?

our

We generally

all know that the formula for getting

improving

healthy

and

becomes

eating

well

well,

is

exercising

consistently.

and

There

is

our our

health lifestyle,

and

wellness

just

not

something

we

should do or ought to do.

Well, there is no

nothing more to it than that. If that 's

better time than the start of a new year, to

the case, then why do so many of us

prioritize yourself and your health, and to

find ourselves constantly overweight or

renew

not at our desired weight, and/or we

"Your Midlife Maven" January Challenge will

find

permanently

give you a plan, along with some essential

stuck in this constant loop of being on

tools and resources, to kick-off the new year

the

weeks

right, and to help you renew you, and your

later something happens and we fall

commitment to you in 2022, mind, body and

off. Why do we do this, and what must

spirit.

ourselves

healthy

seemingly

wagon,

then

January Challenge Guide

two

yourself

from

the

inside

out.

Page 1

The

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.

January Challenge Guide

Page 2

FITNESS PLAN MONDAY

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

25 Minute Indoor

Week 2

Week 3

Week 4

Walking Video

NEW Indoor

NEW Indoor

NEW Indoor

Link Provided By E-

Walking Video

Walking Video

Walking Video

Mail

Link Provided By E-

Link Provided By E-

Link Provided By E-

Mail

mail

Mail

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

20 Minute Pilates

Week 2

Week 3

Week 4

Video

NEW Pilates Video

NEW Pilates Video

NEW Pilates Video

Link Provided By E-

Link Provided By E-

Link Provided By E-

Link Provided By E-

Mail

Mail

Mial

Mail

Rest, Hydrate,

Rest, Hydrate,

Rest, Hydrate,

Rest, Hydrate,

Stretch, Meditate.

Stretch, Meditate.

Stretch, Meditate.

Stretch, Meditate.

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Click Here For

Click Here For

Click Here For

Click Here For

Guided Meditation

Guided Meditation

Guided Meditation

Guided Meditation

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

25 Minute Indoor

Week 2

Week 3

Week 4

Walking Video

NEW Indoor

NEW Indoor

NEW Indoor

Link Provided By E-

Walking Video

Walking Video

Walking Video

Mail

Link Provided By E-

Link Provided By E-

Link Provided By

Mail

Mail

E-Mail

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

20 Minute Pilates

Week 2

Week 3

Week 4

Video

NEW Pilates Video

NEW Pilates Video

NEW Pilates Video

Link Provided By E-

Link Provided By E-

Link Provided By E-

Link Provided By E-

Mail

Mail

Mail

Mail

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

Your Midlife Maven

25 Minute Indoor

Week 2

Week 3

Week 4

Walking Video

NEW Indoor

NEW Indoor Walking

NEW Indoor

Link Provided By E-

Walking Video

Video

Walking Video

Mail

Link Provided By E-

Link Provided By E-

Link Provided By E-

Mial

Mail

Mail

Rest, Hydrate,

Rest, Hydrate,

Rest, Hydrate,

Rest, Hydrate,

Stretch, Meditate.

Stretch, Meditate.

Stretch, Meditate.

Stretch, Meditate.

Click Here For Guided Meditation

January Challenge Guide

Click Here For Guided Meditation

Click Here For Guided Meditation

Click Here For Guided Meditation

Page 3

MEAL PLAN 10 KEEW

2 Hard

Breakfast:

Breakfast: Oatmeal

Breakfast: Greek

With Berries

Yogurt & Granola

Boiled Eggs & Fruit

With Berries

Yogurt & Granola

Lunch:

Lunch: Chicken

Lunch:

Lunch: Grilled

Lunch: Cobb Salad

Cobb Salad

Greek

Breakfast:

Breakfast: Oatmeal

Tuna Salad

Lettuce Wraps

Whole Wheat Pita

Chicken Lettuce

Dinner:

Brown Rice,

Dinner: Thai

Wrap & Carrot

Wraps

Brown Rice,

Broccoli &

Fried Vegetables

Sticks

Dinner: Thai Stir

Broccoli &

Asparagus

With Brown Rice

Dinner:

Fried Vegetables

Asparagus

Dinner:

Salmon,

Stir

Grilled

Chicken Breast,

Salmon,

With Brown Rice

Veggies, Salad

20 KEEW

Breakfast: 2 Hard

Breakfast: Oatmeal

Breakfast:

Breakfast: 2 Hard

Breakfast: Oatmeal

Boiled Eggs & Fruit

With Berries

Yogurt & Granola

Greek

Boiled Eggs & Fruit

& Fruit

Lunch: Grilled

Lunch: Tuna Salad

Lunch: Cobb Salad

Lunch: Tuna Salad

Lunch: Cobb Salad

Chicken Salad

Whole Wheat Pita

Dinner: Grilled

Whole Wheat Pita

Dinner: Turkey Chili

Dinner: Turkey Chili

Wrap & Carrot

Chicken Breast,

Wrap & Carrot

& Salad

& Mixed Veggies

Sticks

Brown Rice,

Sticks

Dinner: Salmon,

Veggies

Dinner: Salmon,

Brown Rice &

Brown Rice &

Veggies

Veggies

30 KEEW

Breakfast: Oatmeal

Breakfast:

Breakfast: Cereal

Breakfast: Greek

Breakfast:

& Blueberries

Smoothie

Lunch: Tuna Salad

Yogurt & Granola

Smoothie

Lunch: Grilled

Lunch: Cobb Salad

Whole Wheat Pita

Lunch: Grilled

Lunch: Cobb Salad

Chicken Lettuce

Dinner: Salmon,

Wrap

Chicken Salad

Dinner: Grilled

Wraps

Brown Rice,

Dinner: Ground

Dinner: Thai Stir

Chicken Breast,

Dinner: 4 oz Steak,

Broccoli &

Turkey Stuffed

Fried Vegetables &

Sweet Potato,

Sweet Potato,

Asparagus

Peppers, Brown

Brown Rice

Salad

Salad

Rice

40 KEEW

Breakfast: Greek

Breakfast: Oatmeal

Breakfast: Cereal

Breakfast:

Breakfast: Oatmeal

Yogurt & Granola

& Blueberries

Lunch: Tuna Salad

Smoothie

Lunch: Grilled

Lunch: Grilled

Lunch: Chicken

Whole Wheat Pita

Lunch: Cobb Salad

Chicken Salad

Chicken Salad

Lettuce Wraps

Wrap

Dinner: Grilled

Dinner: Salmon,

Dinner: Thai Stir

Dinner: 4 oz Steak,

Dinner: Ground

Chicken Breast,

Brown Rice

Fried Vegetables &

Sweet Potato,

Turkey Stuffed

Sweet Potato,

Broccoli &

Brown Rice

Salad

Peppers, Brown

Salad

Asparagus

Rice

January Challenge Guide

Page 4

Week Featur I ed Rec ipes

January 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

January Challenge Guide Featured Recipes

Page 6

A Few Final Tips & Resources 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. I use this water bottle here to track my water intake.

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

I use this nutrition journal here.

Keep A Fitness Journal To Track What Works For You. I use this fitness & nutrition journal here.

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 On Social Media, & Tag @YourMidlifeMaven.

Share Pictures Or Videos Of Your Workouts On Social Media, & Tag @YourMidlifeMaven.

Be Sure To Tag @YourMidlifeMaven In Any Of Your Social Media Success Posts.

January Challenge Guide

Page 7