Revival Diet: Day Four

revival diet 12 weeks of transformation

Waking up earlier…

Day Four

Tip of the day: Set your alarm earlier or plan meals the night before. You don’t have time to eat healthy or workout more…you have to make the time.

Your Meal Plan:

Pre-workout meal
Cookie Butter Shake
(Only have 1/2 the shake)
1/2 scoop whey protein
1/2 cup of greek yogurt
ice
1/4 cup of half+half
1/4 cup of water
1 Tbsp. of cookie butter
(Or, if on the go just mix protein and water in a shaker)
*Blend in a blender or magic bullet

Post Workout Meal
The rest of the shake

Breakfast
2 Eggs
2 slices of Bacon
1/4 cup Feta Cheese
small handful of spinach

Mid Morning snack
1/2 cup greek yogurt
tablespoon of honey

Lunch
Spinach Salad
Bacon
Feta Cheese
Olives
Red Onion
Grilled chicken

Mid Afternoon Snack
1/4 cup roasted almonds

Dinner
Taco Salad
Ground Beef with Taco Seasoning (cook in a pan with 1 Tbsp of butter till browned)
1 cup of Spinach
Peppadews
Sour cream
Avocado
Shredded cheddar cheese
Raw Red Onion
Cilantro

 

Workout:

No Warm up

10 Roll up to toes and touch
15 crunches
10 leg lifts
10 stationary lunges
(Split your legs into a lunge position, touch the ground with your knee and return to starting position, your feet do not move)

1 min rest in between
Repeat 3X

What they look like:

Roll up to toes and touch

Click here if video does not work

crunches

crunches revival diet

leg lifts

leg lifts revival diet

Stationary Lunge
stationary lunge revival diet

Day Four Review:

revival diet crunch

I woke up this morning motivated to do the workouts and meal plan!

I felt awful about messing up terribly at ENK show… so I was ready to go in Day 4.

However, emails and immediate projects got the best of me. Parker walked in while I was doing my “workout” only to find me emailing and texting in between sets.

That’s a big no no! The workouts are short enough to complete. I am learning that sometimes you just NEED to put the phone down and do something for yourself. I kinda struggle with people pleasing, so I wake up to 1000 emails of things that need to get done, and it’s kinda hard to wait and workout.

However, I put the phone down… changed my shirt…. and completed the workout. I had a tantrum because I didn’t know what a roll up touch toe whatever was. (I easily get frustrated working out.) Parker explained it to me and I decided to take a video just in case you got confused too!

*If there is ever a workout or meal that you don’t understand, don’t hesitate to leave a comment and I can guide you through it!

cookie butter shake modern wonderland

That morning, I also invented the COOKIE BUTTER SHAKE with Parker. It is seriously SO YUMMY. This curbed all my sweet cravings and tasted like cookies. COOKIES PEOPLE….

I actually completed the meal plan and workouts perfectly today! I was really impressed with myself and verbally processed it 100 times with my husband.
All the meals were simple and easy to make, and I brought almonds with me in a ziplock before one of my meetings.

DAY FOUR COMPLETE! (Pretty much a gym expert at this point, hahaha)

What are some sweet things you’re missing?

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2 Comments

  1. I’m all caught up on workouts now because I skipped the rest day. Loving doing these exercises in the mornings before work!

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