The most convenient whole food

calendar_monthWeekly Goal Setting Worksheet

Recipe Inspirations

list_altWeek 7 Grocery List

Pizza Pasta Bake

Turkey Breakfast Burger

Rainbow Veggie Scramble

Salmon with Yogurt Herb Sauce and Snap Peas

Behavioral changes

Core and Cardio

Speed Skaters

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, and deepen the bend in your right knee to work your glute muscles even more. Reverse direction by jumping to the left and leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your left foot. Each side is one rep.

Prisoner Squats

Perform: 3 sets of (10 reps for beginner, 15 reps for intermediate, 20 reps for advanced)

Completed

Putting your hands behind your head helps to stabilize your core and shoulders. Start with your feet shoulder-width apart, toes slightly out, arms bent, and fingers interlaced behind your head. Proceed with a basic squat.

Mountain Climbers

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Start in a traditional plank with your shoulders over your hands and weight in your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Figure Four Reverse Crunches

Perform: 3 sets of (5-8/side for beginner, 10/side for intermediate, 15/side for advanced)

Completed

Lie flat on your back. Cross your legs into the Figure 4 position. Bring your hips and pelvic off the floor. Squeeze and engage core and your abs. Return to the starting position.

Tuck Crunches

Perform: 3 sets of (8 reps for beginner, 12 for intermediate, 15 for advanced)

Completed

Start by laying flat on your back with your arms extended out. Lift your feet up and recline your torso slightly to balance on your tailbone, so your body is at a 45-degree angle. Pull your knees in, while at the same time wrapping your arms around your legs.Contract your abs, then extend your legs as you open your arms to your sides and then back to starting position.

Plank Jacks

Perform: 3 sets of (8-10 reps for beginner, 12 reps for intermediate, 15 reps for advanced)

Completed

Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Jump your feet out and in (like jumping jacks). Keep body in neutral position and try not to let butt and hips bounce.

Upper Body Strength

Push Ups

Perform: 3 sets of 5/8 reps for beginner, 10/12 reps for intermediate, 15 reps for advanced)

Completed

Get into a high plank position with your hands shoulder-width apart and shoulders directly over your wrists. Keep your spine neutral and look down on the floor. Tightening your core and glutes, lower your body toward the floor, aiming to have your elbows pointing back at 45 degrees. Avoid letting your hips dip below shoulder height when you lower your body toward the floor. Then, press your hands on the floor to lift your body back up to the starting position.

Bodyweight Dips

Perform: 3 sets of (10 reps for beginner, 15 reps for intermediate, 20 reps for advanced)

Completed

Start the exercise by placing a bench behind your back. Keeping the bench perpendicular to your body and while looking away from it, hold onto the bench with your hands fully extended, shoulder width apart. Bend legs in front of you. This is the starting position. Lower your body by bending at the elbows until you have moved down far enough so that the angle between your upper arm and forearm is just under 90 degrees. Using your triceps, lift yourself back up into the starting position.

Downward Dog

Perform: 3 sets of 5-8 reps

Completed

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can. Move into high plank position and repeat.

Plank Dips

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Start in a reverse tabletop position (pictured) with your arms slightly bent. Press your hands and feet into the floor as you squeeze your glutes and raise your hips to the sky until your torso is parallel to the floor. Make sure to squeeze your upper back and slightly lean your weight over your hands. Slowly lower yourself to the start position.

Hollows

Perform: 3 sets of (15 sec for beginner, 20 sec for intermediate, 30 sec for advanced)

Completed

Start lying on your back with arms and legs extended and on the floor. Raise arms and legs, leaving just top middle to top and lower back on the mat so the body looks like a banana.

Lower Body Strength

Knee to Squats

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Begin in a kneeling position with your knees hip-width apart, with hands together resting in front of your chest. Inhale and engage your core. Exhale as you transfer your weight to your left foot and step your right foot backwards to return your right knee to the kneeling position.

Jumping Jacks

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Jump your legs out as you bring your hands overhead, then jump back to standing. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest. Repeat.

Split Squats

Perform: 3 sets of (8/leg for beginner, 12/leg for intermediate, 15/leg for advanced)

Completed

Stand with legs split; extend your left leg back. One foot forward lunge and other reverse. That's your starting position. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your right heel to return to start. That's one rep.

Russian Twists

Perform: 3 sets of (10 reps total and keep feet on ground beginner, 14 reps for intermediate, 20 reps for advanced and keep feet off ground)

Completed

Sit on the floor and lean upper body back until abs are engaged. Legs should be lifted and bent at 90 degrees, and arms should be bent, hands clasped, with elbows wide. This is your starting position. Rotate the torso to right side so that the right elbow is hovering just off the mat. Keep lower body still while rotating upper body to left side until left elbow is just off mat. Return to start and each side is 1 rep.

Reverse Crunches

Perform: 3 sets of (8 reps for beginner, 12 reps for intermediate, 15 reps for advanced)

Completed

Bend your knees and plant your feet on the floor. Place your hands underneath your lower back and extend your legs out and then back to center raising hips off the ground. Contract your abs and inhale. Use core to slowly bring back down to extension. Make sure to keep the lower back flushed to floor.

You've completed week 7!

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