Spring into Summer DiGG Wellness Plan

Food/ Fitness

(60 days to Summer..Get yourself Ready!!)

Week 1

Week 2

Week 3

Week 4

Mondays: 

Make it a Smoothie/

Interval Cardio &  Beginner Ab

Orange You Happy Smoothie

Fitness:

-       Interval Cardio Day (20-25 min)

-       10 min Beginner Abs

Skin Saver Smoothie

Fitness:

-       Interval Cardio Day (20-25 min)

-       10 min Beginner Abs

Monday Morning Smoothie

Fitness:

-       Interval Cardio Day (20-25 min)

-       10 min Beginner Abs

Power Green Smoothie:

 Blend 2 cup spinach, 1 cup almond milk, 1 banana, ½ avocado, 1 scoop protein powder, cinnamon, and chia seeds with ice until well combined.

Fitness:

-       Interval Cardio Day (20-25 min)

-       10 min Beginner Abs

Tuesday:

 No Heat Lunches /

Strength Day

Mason Jar Salad

Fitness:

-       30 Minute Beginner Full Body Video

-15 Minute Cardio Cool -Down

Mediterranean Lunch Box

Fitness:

-        30 Minute Beginner Full Body Video

-15 Minute Cardio Cool -Down

Nut Butter and Banana on Whole Wheat Bread

Fitness:

-       30 Minute Beginner Full Body Video

-15 Minute Cardio Cool -Down

Mean Bean Salad: Combine drained chick peas, chopped cucumbers, tomatoes, bell pepper, and diced red onion in large bowl with olive oil, balsamic vinegar, and salt and pepper to taste.

Fitness:

 -       30 Minute Beginner Full Body Video

-15 Minute Cardio Cool -Down

Wednesday: 

Grab and Go Snack Options /

Legs & Core

Plain Greek Yogurt with 1 honey packet

Fitness:

-       Butt Video

-       Planks - A- Lot

Apple with Nut or Seed Butter

Fitness:

-       Butt Video

-       Planks - A- Lot

Trail Mix Time

Fitness:

-       Butt Video

-       Planks - A- Lot

Popcorn, Peanut, & Raisin Clusters

Fitness:

-       Butt Video

-       Planks - A- Lot

Thursday: 

Prepackaged Healthy Items

 Strength Day II: 30 min int. video & 10 min upper body

Kind 100 Bar

mini kind bars (100 calories) .jpg

Fitness:

-30 Minute Intermediate Video  -10 Minute Upper Body

Hummus Packs

Fitness:

-30 Minute Intermediate Video  -10 Minute Upper Body

Justin Nut Butter

Packs 

Fitness:

-30 Minute Intermediate Video  -10 Minute Upper Body

Krave Jerky

 

Fitness:

-30 Minute Intermediate Video  -10 Minute Upper Body

Friday: 

Dine In /

Take a class!

Garlic Zucchini Shrimp

Fitness:

Yoga

Scallion Steak

Fitness:

Zumba

Zucchini Pesto Pasta

Fitness:

Pilates

Vegetarian Burritos

Fitness:

Kickboxing

Saturday: 

Better for You Treats /

Endurance Day

Banana Ice Cream: Blend frozen banana in food processor or blender. Use ¼ to ½ cup almond milk if too thick.

Fitness:

-Endurance Day 40-60 min of suggested options below

Easy Energy Bites

Fitness:

-Endurance Day 40-60 min of suggested options below

Honey and Cinnamon Roasted Chickpeas

Fitness:

-Endurance Day 40-60 min of suggested options below

Cookie Dough Dip

Fitness:

-Endurance Day 40-60 min of suggested options below

Sunday: 

Breakfast Buster /

Day of Rest

Quinoa Breakfast Bar

Ultimate Oatmeal: Cook oatmeal with milk, wheat germ, flaxseed, cinnamon, vanilla, and a tsp of pure maple syrup

Powered Up Yogurt

Vegan Breakfast Burrito

Fitness Details

Interval Cardio Day: During your 20-25 minutes of interval cardio training you are looking to elevate your heart rate and then recover and bring your heart rate back down. I recommend using a heart monitor so you can monitor your effort level and watch how long it takes you to recover. See below:

STEP 1:Try 5 minutes warm up at a comfortable pace.

STEP 2: 1 minute hard work (go as fast as you feel comfortable with).

STEP 3 :1 minute recover (slow down or stop)

STEP 4: 30 seconds hard work

STEP 5: 30 seconds recover

Repeat from Step 2 until you reach 20 minutes.

STEP 6: Recover 5 minutes with a comfortable pace.

Try the above with any cardio machine or outdoor activity that you enjoy! (ie.Elliptical,Swimming, Jumping Rope,Running,etc.)

Endurance Day: During your 40-60 minutes of endurance training you are looking to find a moderately difficult pace. You are working for a long time at one set pace so you want to be able to make it through the entire time. It should not be easy but it should be challenging.

Light Jog to Slow Run

Cardio Bike

Row Machine

Skipping Rope

Rest Day: YES you have to rest. It is just as important to rest and recover as it is to work out. Drink lots of water, eat healthy and clean, and make sure to get in a lot of protein to assist in muscle recovery. HYDRATE! HYDRATE! HYDRATE!