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The 21 Day Plan Part 3

February 19, 2017

Hey you made it to week three!  This is very exciting because you are well on your way to creating a new healthier lifestyle.  You are supporting your new commitment to you with awesome brain changing strategies, great diet choices and physical activity!  Whether you’ve lost 6, 4 or 2 pounds you should at the very least be feeling awesome about yourself right now!

 

 

 

You know the philosophy, you’ve overcome apathy and resolved to create something new.  Now let’s keep that momentum going with a shift in focus, let’s focus on you loving yourself right now as you are.  Take a look in the mirror and appreciate all that your body has done for you and all the time and effort you took to make sure you can care for yourself properly.  Thank those thighs, ankles and feet for keeping you upright and moving forward on your jog, thank the strong heart and arms that have supported your workouts all this time,  just LOVE YOU RIGHT NOW!  Write down some of the more memorable moments in the past three weeks that made you realize how special you are.  I used to save comments from clients and re-read them periodically to remind myself of my attributes.   

 

With this in mind here is the week 3 plan:

 

Dinner Menus:

Monday: Spinach stuffed Chicken breasts

Tuesday: Steak au Poivre

Wednesday: Grilled Honey/Balsamic Salmon

Thursday: Burgers and Crisp cucumber salad

Friday:  Orange Glalzed Turkey with Cranberries over String beans

Sunday:  Beef Stew

 

Grocery List:

1 Package 12oz. Stouffer’s spinach souffle 

4 boneless skinless chicken breasts

1 lb Turkey cutlets 

2 1/2” think large Salmon steaks

4 preformed burger patties

1 1/2 lbs. cubed beef for stew

1 1/2 lbs. steak

2 onion

1 each green, yellow, red bell pepper

1 lb bag of carrots

1 bag of celery

1 package of snow peas

2 cucumbers

Beef boullion

Chicken boullion

Paprika

Garlic clove

Lemon

Dijon mustard

1 Bunch Fresh Dill

Fresh Parsley

Chicken broth

Low Sodium Soy Sauce

1 14.5oz. can of Italian Style diced tomatoes

1 Jar of Marinara spaghetti sauce

1 lb string beans

4 Apples

1 head Romaine lettuce

1 lb grapes

Bag of dried cranberries  (sweetened or unsweetened)

Cashews

Sunflower seeds

1 lb sliced baked Honey Ham

1 lb Pastrami

1 lb Roast Turkey

Mayonnaise

3 lowfat yogurts

 

On the Sunday before, precut vegetables and mix dried cranberries, sunflower seeds and cashews together so snacks and toppings are readily available during the week.

 

Monday:

 

Mind:  Morning meditation.  Take 5 minutes and listen to a soothing sound or meditation music,  review the list of “Loves” ( the "why" you love yourself) and close your eyes.  Focus for the five minutes on how beautiful, intelligent and special you are.  Then return to the mantras and your success song.

 

Body:  Maintain your intensity for this week

Cardio:  Today try to jog for 10 minutes and walk for 2, alternating for 48 minutes.  

Exercises:  

Back:  After your heart rate has returned to 110 beats per minute, lie face down on a mat on the floor, inhale as you raise both upper and lower body off the floor count to 6 breathes and lower down, repeat 4 times.  

 

Glutes and Hamstrings:  Keeping your forehead on your cross hands in front of your face on the floor lift your Right leg up 15 times, keep your hips down on the floor and focus on isolating the glueteus.  Repeat on the Left side.  Then, while Right leg is up off the floor bend the Right knee and and extend, keeping the emphasis on the contraction of the hamstring not the extension 15 times, repeat the other side.  

 

Posterior Deltoid:  Relax the lower body and with face still on floor, extend hands out perpendicular to the body lift backs of hands toward ceiling, squeezing shoulder blades together and then lower down 15 times.

 

Stretch: Come up to hands and knees and shift your hips back to your heels, keeping arms stretched out in front of you for a Child’s pose 30 seconds.  Then stretch hamstrings on floor in a runner’s stretch, leaning over one straightened leg at a time hold for 30 seconds.

 

Meals:  

Breakfast: Western Omelet

 

Lunch: Romain green pepper and Turkey roll up with mayo or mustard

 

Dinner:  Spinach Stuffed Chicken Breasts:   Preheat oven to 350 degrees F.  Pound chicken to 1/4” thickness.  Using a serrated knife, cut the spinach souffle crosswise into 4 equal pieces.  Top half of each whole breast with one of the pieces of souffle.  Fold hafl of the chicken over the filling and fasten the edges with wooden picks.

          Heat the oil in a large skillet over medium/high heat. Add two sliced cloves of garlic and cook 3 minutes, or until golden.  Discard the garlic. Add the chicken breasts to the skillet and cook for 7 minutes per side, or until well browned on both sides.  

Remove chicken breasts to an oven -proof dish. Bake in the oven for 30 minutes, or until thermometer insterted in the thickest part reads 170 degress F and juices run clear.  

While chicken is baking, add broth, 2 Tbspn. lemon juice,1 tspn. Dijon mustard, salt and pepper to taste.  Heat to boiling.   Reduce the heat to low, cover, and simmer for 20 minutes or until th esauce is reduced to about 1/2.

To serve, remove and discard teh wooden picks.  Arrange the chicken on a warm serving platter, and spoon the sauce over the chicken.  Garnish witht he chopped parsley. lemon, and a sprig of parsley for garnish.

 

Tuesday:

 

Mind:  Repeat Monday’s routine (morning meditation, vision board, mantra and power song).  If you can add a ten minute quiet mind meditation to your pre-bedtime routine.  Close your eyes listening to meditation music. Focus on those things that you love about yourself and your body, breathe deeply as you allow your awareness to pull in light and peace from your surroundings.  Allow that light to infuse every cell in your body.  See your light body emanate more light, as the light radiates around you see your surroundings and those you come in contact with change and become peaceful, full of love and compassion.  Spread your light far and wide and then return your awareness to your body and bring thanks to your body as you gently fall to sleep.

 

Body:  

Cardio:  Try to maintain a steady jog for 20 minutes, walk for 5 and repeat this sequence for 50 minutes, then walk to cool down (heart rate returning to under 110 beats per minute).

 

Meals:  

Breakfast:  Scrambled eggs with 2 slices pan friend Honey Ham.

 

Lunch:  Sliced pastrami with mustard, apples and grapes.

 

Dinner:  Steak au Poivre:  Combine 1 clove crushed garlic, 1 tsp. pepper corns.  Press a small amount of the mixture onto each side of the steaks.  

Heat a large nonstick skillet coated with olive oil cooking spray over medium heat.  Arrange the steaks in the skillet so they do no touch.  Cook steaks, turning frequently for 10 minutes or until a mthermomenter insterted in the center of a steak registers 160 defrees F.  for medium doneness.  Remove the steaks to a serving platter and keep warm.  

Clean the skillet, coat with cooking spray and place over meium heat.  Add the onion, 2 sliced bell pepper and minced garlic, cook stirring occasionally for 5 minutes.  Spoon the mixture over the steaks.  

In a small bowl, combine 1/2 tsp. boullion granules, paprika, water, milk and remaining 1/2 tsp. peppercorns.  Pour into the skillet and cook, stirring often over medium heat until the mixture is reduced to 1/2 cup. Spoon sauce over each steak and serve immediately.

 

Wednesday:  

 

Mind: Repeat Tuesday’s Mind

 

Body:  Repeat cardio from Monday

Chest:  20 pushup (15 is good too)

Biceps:  20 curls (with 14.5 oz. cans of beans)

Abs: 50 crunches, 15 lower ab lifts (with legs straight toward ceiling over hips, exhale contracting the abs back toward spine and arms by your sides, lift buttocks off floor) 

Quadriceps:  15 walking lunges each side (total of 30 steps) plus 10 leg extensions (with knee hip height, extend lower leg straight hold for a beat and then bend again 10 reps).

 

Meals: 

Breakfast:  Mix a cup each of dried cranberries, nuts and seeds to create a carb-less granola.  Add mixture to yogurt, enjoy!

 

Lunch:  Romaine Honey Ham roll up with mustard and peppers (either sauteed or not)

 

Dinner:  Grilled Honey Balsamic Salmon over Snow Peas

Rinse and take tough ends off of Snow peas.  Saute in olive oil for 7 to 10 minutes, set aside and keep warm.   

Sprinkle Salmon with salt and papper.  Coat alarge nonstick skillet with cooking spray, place over high heat until hot. Add fish and cook uncovered 3 minutes on each side.  Cover and cook 3 additional minutes or until fish flakes easily when tested with a fork.  Remove from skillet and set aside, keep warm.

Add Soy sauce and orange juice to skillet cook for 1 minute to deglaze the skillet.  Add oil and stir well.  Pour sauce over fish, and serve immediately.

 

 

Thursday:

 

Mind:  Focus on the practices from Tuesday and affirmations for loving yourself.

 

Body:  Repeat Tuesday’s cardio

 

Meals:  

Breakfast:  Scrambled eggs with Snow peas

Lunch:  Romaine Turkey roll up with leftover Snow peas and mayonnaise

 

Dinner:  Burgers with crisp cucumber salad.  Place preformed burger patties in a hot skillet, cook 8 minutes and turn, cooking again until meat has attained your preferred doneness.  While burgers cook, wash and thinly slice cucumbers.  

In a small bowl mix 3 tablespoons of mayonnaise and 2 tablespoons of vinegar, add 1/4 teaspoon salt and 2 tablespoons of chopped Dill.  Drizzle dressings over cucumbers serve as a side dish to the hamburgers.  You can choose ketchup, lettuce or any vegetable to dress the hamburger (no bun).

 

Friday:

 

Mind:  Keep your practice from Monday.

 

Body:  

Cardio: Warm up for 10 minutes, increasing your intensity every 2 minutes then light jog or brisk walk for 15 minutes.  

 

Back:  After your heart rate has returned to 110 beats per minute, lie face down on a mat on the floor, inhale as you raise both upper and lower body off the floor count to 6 breathes and lower down, repeat 8 times.  

 

Glutes and Hamstrings:  Keeping your forehead on your cross hands in front of your face on the floor lift your Right leg up 20 times, keep your hips down on the floor and focus on isolating the glueteus.  Repeat on the Left side.  Then, while Right leg is up off the floor bend the Right knee and and extend, keeping the emphasis on the contraction of the hamstring not the extension 20 times, repeat the other side.  

 

Posterior Deltoid:  Relax the lower body and with face still on floor, extend hands out perpendicular to the body lift backs of hands toward ceiling, squeezing shoulder blades together and then lower down 20 times or add 1 or 2 pound hand weights to challenge yourself

 

Stretch: Come up to hands and knees and shift your hips back to your heels, keeping arms stretched out in front of you for a Child’s pose 30 seconds.  Then stretch hamstrings on floor in a runner’s stretch, leaning over one straightened leg at a time hold for 30 seconds.

Dinner: Orange Glazed Turkey & Cranberries over Green Beans

Mix 1 teaspoon of chicken boullion into a 1/2 cup of water.  Wash and cut ends of green beans, drain in a collander.  Place green beans in a skillet in a thin layer add broth, cover and cook for 8 minutes, remove from heat and set aside.  

Coat a large nonstick skillet with cooking spray, place over medium/high heat until hot.  Add turkey and cook 2 minutes.  Turn and cook over high heat 2 minutes or until browned.  Spoon 1/2 cup of marmalade with 3 ounces of cranberries mixed in, over turkey, cook uncovered over medium heat for 2  more minutes or until thoroughly heated.  Serve Turkey cutlets over green beans on plate.

 

Saturday:  Cheat Day

 

Mind: Focus on the practices from Tuesday and affirmations for loving yourself.

 

Body:  Rest, stretch or take yoga

 

Meals:  Whatever you want

 

Sunday:

 

Mind: Repeat

 

Body: Repeat Tuesday’s cardio

 

Meals:  

 

Breakfast:  Yogurt with mixed nut/berry granola for a topping

 

Lunch:  Salad with assorted cold cuts, cucumber and cashews with Balsamic vinaigrette.

 

Dinner:  Chop 1 red pepper, 1 onion, 1 celery stalk, 1 carrot, 1 garlic clove and saute with 1 tablespoon olive oil over mediu/high heat for 5 minutes until vegetables have softened slightly.  Remove pan from heat and pour contents of pan into slow cooker crock pot.  

Heat 2 tablespoons of olive oil in a skillet on medium to high heat, add cubed beef, cook until brown on all side and remove from heat and place in crock pot.  Add (1) 14.5oz. can of Italian style diced tomatoes (undrained) and 1/2 cup Marinara sauce, stir and set slow cooker on medium heat for 4 hours

 

 

Congratulations!  This is the end of Mindbody Mastery’s 21 Day Plan.  By this day you now have several new habits that you can expect to see results from!  

 

 

 

 

In the past 21 days you will have:

 

  1. Replaced processed foods and carbohydrates with whole foods in a variety of  combinations to keep you satisfied and stimulated for more. 

  2. Become more aware of what your mind is telling your body on a daily basis

  3. Replaced negative thought habits with positive, affirming and supportive statements

  4. Given yourself a beautiful image of who and what you are body, mind and spirit really are.

  5. Introduced physical activity in a progressed program to intiate enjoyment of more movement to perpetuate the new practice.

  6. Introduced a meditation practice that will help you learn to relax and sleep more deeply.

  7. Discovered the power of your mind to set the tone of your day

  8. Begun to use your body in ways it was intended to be used.

  9. Created empowering rituals that lift your spirit and have the power to inspire others.

  10. Honored yourself in a precious way to ensure you will have the highest quality of life and that your family and friends will have  you around for a very long time.

 

 

Losing weight and getting fit aren’t a short term goals.  You will brilliantly succeed at times and find yourself trying to get back on track at others.  Your health and weight are not something you can nail down permanently, they fluctuate and flow with our activity and meals.  My Mindbody Mastery 21 Day Plan acknowledges this fact, and provides an really good example of what diet and exercise can accomplish coupled with the mind’s power.  This practice should grow and flow with your interests and activities while inspiring you to create more healthful ways to live.

 

I hope you’ve enjoyed this plan and I look forward to hearing about your future successes.  Please email me if you have any questions or suggestions to add to this program.  And THANK YOU for letting me be a part of your personal Mindbody Plan :)

 

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. 

 

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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