Mindbody Mastery 21 Day Plan

MindBody Mastery 21 Day Plan:

Want to lose weight, save yourself time and money? If you’ve been looking for real options when it comes to losing weight and getting your body back on track, try my Mindbody Mastery 21 Day Plan.

Weight loss and fitness success is about having a specific, accessible, predictable and repeatable plan for mind and body. Once you have that plan you will succeed very quickly, say “Hellooooo, skinny jeans”!

The Mind:

Visualizations and Mantras

If you don’t believe you will lose the weight you want to or there is no way you would believe you can be a size 6 again, it will never happen. Believing in yourself is the first step to success.

Sometimes our minds need pictures to help us keep our goals and remind us of our potential. The other issue is the rambling thought issue. Keep your mind focused on your goal and increase your chances for success by visualizing you have already attained your goal and creating mantras that support that visualization.

I have created vision boards with clients to help them attain their goals. To make one, cut out sentences or quotes from newspapers and magazines that suit your goal perfectly, place a picture of yourself the way you want to be in the center on a board and paste the quotes and pictures around it. You can create a mantra from some of the quotes on your board for positive reinforcement.

The Body:

Workouts: These are simple workouts you can do at home or at your gym and although they are intended for those who don’t workout regularly or who are sedentary, you can increase the intensity based on your own rate of perceived exertion. You may want to add an additional 10 minutes to the cardio sections or add 8 pound weights to the upper body section depending on your fitness level. The workouts require very little equipment. The progressions are designed to continually challenge your body to boost your metabolism.

The Meals: I focus on eating real foods, no processed or modified foods. I follow what is a natural progression, eat from the earth first ANY fruits or vegetables in large quantities is crucial to your body’s ability to process nutrients and purge wastes. Then I add vegetable and animal proteins (from the air, sea and earth). This in my experience has been the best way to begin thinking and eating in a healthy way that doesn’t make your body and mind want to revolt ie: begin craving and food binging.

The beautiful part of this plan is that it won’t cost you anything (except the food you would normally purchase for two people), it is customizable and you can replicate it for life.


When I need to lose weight I try not to leave anything to chance. I create a weekly menu that begins with dinners, then lunches and then breakfasts. This allows me to plan the main sources of protein for dinner and lunch to ensure I have a really good variety of foods to choose from. After that I choose vegetables and fruits that I know will compliment the protein.

During week one, I focus primarily on changing my cravings from sugars, carbs and salts to foods that keep me filled but negate the craving effect. Just eating healthy high fiber foods can be all you need however, there are many ways to cut cravings. Try a refreshing drink, take a cup of water with 2 Tbsps. of lemon juice to cut a craving fast or eat some roast beef (or any protein for that matter).

You can choose physical activity or do something more dramatic to remind yourself of your goals too. You could choose to cut a craving by resetting your body clock to crave movement instead. If you have ever run or walked at the same time every day you know what I’m talking about. Last summer I woke up early and ran 3 miles before breakfast every day. I would wake up with plenty of energy because my body would remember that physical activity happens as soon as I got dressed. Sometimes I choose drama over a lemony drink or movement, I have been known to prepare my meals in my bikini as a constant reminder of what I do not want to include in my diet ;) Find what works for you and use it strategically to help your brain crave less.

My Mindbody Mastery 21 Day Plan is flexible I’ve created several options when it comes to breakfast, snacks and lunches.

Breakfast options:

1) Yogurt with blue berries or strawberries

2) 2 fried (with Pam cooking spray) eggs and sauteed zuccini/onions

3) Cottage cheese with apples or grapes

4) Mini quiches: Chop spinach, onion and red pepper stuff a cup cake baking tin with these ingredients. Seperate 4 egg whites and whisk in 1/4 cup Almond milk, pour into cupcake tin with veggies. Bake 8 minutes on 350 degree oven or when done. Eat 2 and refrigerate the rest for another day. You can always add bacon, or fried ham or beef to any breakfast if you find the amounts here do not satisfy you.

Mid Morning snacks: Any combination of raisins, apples, grapes, berries or bananas with a nut butter

Mid Afternoon snacks: Any combination of nuts, celery, carrots or other cut up vegetable.

Lunches: You can use any combination of proteins and vegetables like the cold cuts on the list with sliced carrots or whatever you would like to create as a Romaine lettuce wrap. It is also crucial that you drink at least 8/8oz. glasses of water a day and don’t neglect your workout.

The First Week:

Grocery List (all recipes are for two servings, you can double it for more servings if you need to):

Cod Loin (1 large)

Chicken Breasts (boneless/skinless) 2 lbs.

Sirloin or London Broil steak (1 for two or three people)

Pork Roast 1

Cannelini beans (16 oz. can)

Cauliflower 1 head

Broccoli 2 heads

2 pkgs. snow peas

1 bag baby carrots

1 bag celery hearts

4 lbs. Apples

2 Zuccini

1 head Romaine lettuce

1 jar marinated Artichoke hearts

Nut butter(s) peanut, almond or other

large box raisins

Veggie burgers (1 package frozen)

Italian Roast beef (1 lb. cold cut)

Chicken broth 1 16oz. can

Sesame oil

Low sodium soy sauce

2 Dozen eggs

Cold Cuts:

1lb low sodium Italian Roast beef

1lb low sodium Roast Turkey




Sundried tomato sprinkles


fresh ginger


Mind: Think about what you want to accomplish, scout your house for pictures that best represent what you want. Even if it’s a picture of someone else’s body, cut and paste your face over it. If you want to lose 30 lbs. write that next to it “Me at 115lbs. (or whatever your ideal weight is).” tape it to your bathroom mirror. Repeat to yourself as you walk “I am a fat burning machine. Weight loss is easy for me.” as you walk. If you don’t resonate with that mantra make up one of your own.

Workout: 20 minute brisk walk and abs (20 crunches) preferably before breakfast


Breakfast: Yogurt with mixed berries

Mid Morning Snack: Apple with a nut butter

Lunch: Italian roast beef rolls on salad greens with tomatoes and snow peas

Dinner recipe: Chicken with Rosemary and beans

Cut chicken in to 1” pieces. Coat a large non-stick skillet with cooking spray, place over medium heat. Add chicken, sprinkle with Rosemary, salt and pepper. Stir-fry 2 minutes, add broth, beans and tomato sprinkles to skillet bring to a boil. Reduce heat uncovered for 8 minutes until done.

Side note: You can add bacon sprinkles and or sauteed spinach to this dish if you have the time.


Mind: Take a moment to stare at your picture, focus repeat your mantra 10 times. Keep your mantra firmly in mind and hug yourself, smile brightly. Smiling sends mental signals to your brain releases endorphines, improves immune function and decreases stress and anxiety.

Body: Walk 30 minutes and try a 3 minute jog then walk 3 minutes. After your heart rate returns to 110 beats per minute, lay on floor do 30 crunches and then flip and do 10 pushups (from your knees if this is a weak point for you)


Breakfast:Try the mini quiches above or two fried eggs with a vegetable.

Mid Morning Snack: a fresh fruit with a 1/4 cup of nuts

Lunch: Turkey, bacon and tomatoes on Romain lettuce leaf wrap 2 or 3

Dinner recipe: Grilled steak with cauliflower mash

Wash and cut up cauliflower place in pot of water to cover cauliflower, heat on high and boil appx. 7 minutes (or whenever cauliflower slices easily down center). Drain and set aside. Prep steak and heat grill. Place cauliflower in cuisinart food processor, add 4 Tblspoons margarine one at a time, add 1/4 Cup Almond milk, puree until smooth (add more margarine or milk as needed). Grill steak and serve with cauliflower mash.


Mind: Repeat Tuesday’s mind exercise this time say “I am worthy” while you smile in the mirror. Then repeat your mantra during your workout.

Body: Walk 10 minutes, jog 2minutes, walk 3 minutes, jog 2 minutes, walk 3 minutes, jog 2 minutes, walk 3 minutes, jog 2 minutes, walk 10 minutes. End with 10 bicep curls with a hand weight that is appropriate for your strength level or two 16oz. cans of beans/cranberry sauce or whatever you have around. After your heart rate returns to 110 beats per minute do 40 crunches, 10 push ups.


Breakfast: Cottage cheese with fresh fruits or mixed berries.

Snack: Repeat Monday

Lunch: Sliced roast turkey with tomato on Romain roll up and a side of carrots.

Snack: Repeat Monday

Dinner: Roast pork with Steamed vegetables

Season pork with salt and pepper. Combine 2 Tblspns oil, garlic and rosemary in small bowl set aside. Steam 1 cup carrots and add 1 cup of broccoli, continue steaming for 10 minutes.

Heat tbspoon of oil in large skillet over medium heat. Add port cook 6 to 8 minutesor until brown on all sides, remove and set in Crock Pot.

Return to skillet and heat it, add wine and broth stirring and scraping as you go. Pour over crock pot roast cover cook on low 8-9 hours or high 3 3/4- 4 hours.

Remove roast to cutting board. Cover loosely with tin foil let stand 10 minutes. Slice and serve with steamed veggies.


Mind: Repeat “I am worthy of perfect weight and perfect health” 10 times as you stare at your picture. Workout with your original weight loss mantra and BELIEVE IT!

Body: Repeat the cardio interval from yesterday adding 10 minutes to your time. Then perform a walking lunge 8 on either side equalling a total of 16 reps. When your heart rate returns to 110 lie down and do 50 crunches, then take the light hand weights stand up straight and push your elbows back and extend the lower arm for 10 reps, bending the elbow and straightening them 10 times. Then push hand weights up over head straight and then pull them back down 10 times.


Breakfast: Two fried eggs with sauteed vegetables (you can add ham or bacon too)

Snack: Repeat Tuesday’s snack

Lunch: Leftover Steak and cauliflower mash

Snack: Repeat Tuesday snack

Dinner: Asian Chicken and Snowpea salad

Bring medium pan of salted water to a boil. Filll a medium mixing boal with ice and water. boil snow peas for 2 minutes, drain,, and place in ice water for 1 minute to chill. Crain and pat dry.

Combine 2 teaspoons of canola oil, Tablspn of soy sauce, and ginger in shallow bowl add chicken and toss to coat.

Heat remaining canola oil in large skillet over medium -high heat. Add chicken and cook untilgolden and no longer pink inside,, 5 minutes per side. TRansfer to cutting board and slice.

Combine peas, scallions, sesame oil, and remaining soy sauce in a mixing bowl toss together, serve with pea salad.


Mind: Repeat Thursday’s Mind practice

Body: Repeat Thursday’s workout and add side step squats 10 in each direction. Then stand and use a chair or wall for 10 leg extensions to the side (both sides). When your heart rate has returned to 110 bpm move to floor lie face down and lift both upper and lower body 5 times with 3 breaths when you are in the lifted position. Then 10 pushups, 10 bicep curls, 10 tricep extensions. Done


Breakfast: Yogurt with fruit

Snack: Banana with peanut butter

Lunch: Leftover roast pork with mustard and tomato on Romain lettuce wrap.

Snack: Carrot, pepper and celery sticks

Dinner: Baked Cod in artichoke sauce

Place cod in ovenproof baking dish, brush with oil, sprinkle with basil and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork 12-14 minutes. Add salt and group black pepper to taste, serve.

Saturday: Cheat Day

No workout, repeat your mantras and stare at your picture. On your cheat day you can eat one meal that is not a part of your meal plan but do try to keep to the same breakfast, snack and lunch plan.

Sunday: Shopping/Prep day

Mind: Repeat your mantra, stare at your picture. Since this is the start of a new week take a moment to evaluate what you think you need to motivate you for the upcoming week. Could it be you write down 10 things you love about who you are and that you appreciate what you are doing for yourself? Or could it be as simple as changing your mantra to “I am beautiful and I realize I am healthy and happy at my perfect size.”

Body: On Sundays I like to do things like go for a hike, take a yoga class or dance in my living room.

Breakfast: 2 eggs any way you wish, bacon and sauteed vegetables

Snack: Grapes and nuts

Lunch: Steak and pepper Romain wraps

Snack: Snow peas

Dinner: Meatballs and spaghetti squash (with or without sauce, sometimes I will add a little sauteed garlic in olive oil)

Get ready for your next shopping trip and leave some time to prep the next week’s food.

And finally, this plan is intended for those who are otherwise healthy and have no pre-existing conditions. Always consult with your doctor before starting any diet and exercise plan. Be mindful of potential allergies and adjust recipes accordingly. Use a common sense approach.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nicole Fevrier Davis from any and all claims or causes of action, known or unknown, arising out of Nicole Fevrier Davis negligence.

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