Molly's Food and Fitness plan for WMR Challenge

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We’re in Week 4 of our Weapons of Mass Reduction 8-Week Challenge. My main goal in these 8weeks is to drop fat without losing muscle. We’re headed to AZ to visit my pops for 4 days and I want to go into that trip feeling strong with my food and fitness plan. When traveling it’s hard to stick to a strict diet and fitness plan. The fitness will not be the hard part for me on vacation. The hard part for me when traveling is always food and alcohol consumption. I’m feeling confident going into this trip.

To stay accountable I’m posting my fitness and food plan for week 4. If I publicize my plan then the chances of me sticking to it are greater and besides my Team, Bringing Sexy Back, is counting on me. I plan to consume at least one gallon (16 cups) of water a day. I will limit my use of sodium and stick to low-calorie condiments like mustard and hot sauce. I will get in bed by 9:30pm every night this week and rise at 5:30am and begin each morning with a 5 min flow! For my fitness, I plan to take FUELhouse classes and add 5 days of 45min of steady state cardio (bike, rower, walk stairs)

FITNESS PLAN

  • M: 7am FUELstrong + 45min steady state cardio

  • T: 8:30am Mobility + 9am Kettlebells + 45min steady state cardio

  • W: 7am FUELstrong + 45min steady state cardio

  • Th: 6:30pm Kettlebells + 7:30pm Yoga + 45min steady state cardio

  • F: Fly to Arizona

  • Sat: Walk/Jog 45min + Bodyweight Travel Workout

  • Sun: Walk/Jog 45min + Bodyweight Travel Workout

FOOD PLAN

Goal is to consume around 1500 calories/day and track in LoseIt App.

BREAKFAST

  • Glass of Athletic Greens

  • 4 egg whites with spinach scrambled

  • Qia instant oatmeal

  • 10 almonds or 1 tsp of Coconut Oil in oats

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast

  • 3 oz sweet potato, boiled or baked, without skin

  • ½ oz walnuts or 1/4 avocado

LUNCH

  • 4 oz skinless, boneless chicken breast

  • ½ cup long-grain brown rice or quinoa

  • 1 cup chopped broccoli, boiled or steamed

MIDDAY SNACK

  • 1 scoop SFH whey protein isolate

  • ½ large (8") banana

  • 1 tbsp natural peanut butter or powdered peanut butter

  • 1 scoop of Greens Powder

DINNER

  • 5 oz cod

  • 1 Ezekiel Wrap

  • 1 cup sliced zucchini

Salad with dinner

  • 2 cups mixed greens

  • 10 almonds, crushed

  • ¼ cup cherry tomatoes, quartered

  • ¼ cup red onion

  • 2 tbsp balsamic vinegar

EVENING SMOOTHIE