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  • Individualgoalchallenge Bellebarreiroseiden 5

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    Belle Barreiro Seiden created a 4-week nutrition and exercise plan to build muscle and tone her core, back, and chest muscles. Her goals are to improve posture and prepare for the upcoming softball season. The nutrition plan focuses on consuming milk, Greek yogurt, fish, and greens while limiting carbs, sugar, and red meat. The exercise plan includes yoga, walking the dog, and strength training (ST) sessions targeting upper and lower body for 1 hour 20 minutes 3 times per week. Softball training is scheduled 1-2 hours on Saturdays and Sundays depending on her schedule. The plan is broken into weekly schedules for consistency over the 4-week period.

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    Belle Barreiro Seiden created a 4-week nutrition and exercise plan to build muscle and tone her core, back, and chest muscles. Her goals are to improve posture and prepare for the upcoming softball season. The nutrition plan focuses on consuming milk, Greek yogurt, fish, and greens while limiting carbs, sugar, and red meat. The exercise plan includes yoga, walking the dog, and strength training (ST) sessions targeting upper and lower body for 1 hour 20 minutes 3 times per week. Softball training is scheduled 1-2 hours on Saturdays and Sundays depending on her schedule. The plan is broken into weekly schedules for consistency over the 4-week period.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    11 views2 pages

    Individualgoalchallenge Bellebarreiroseiden 5

    Uploaded by

    api-286141084
    Belle Barreiro Seiden created a 4-week nutrition and exercise plan to build muscle and tone her core, back, and chest muscles. Her goals are to improve posture and prepare for the upcoming softball season. The nutrition plan focuses on consuming milk, Greek yogurt, fish, and greens while limiting carbs, sugar, and red meat. The exercise plan includes yoga, walking the dog, and strength training (ST) sessions targeting upper and lower body for 1 hour 20 minutes 3 times per week. Softball training is scheduled 1-2 hours on Saturdays and Sundays depending on her schedule. The plan is broken into weekly schedules for consistency over the 4-week period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Belle Barreiro Seiden

    Individual Goal Challenge 4-WEEK PLAN (October to November)



    Goal - build muscle and tone (Focus on core, back, and chest muscles)
    Reason - To improve posture and physical work in any activity plus help strengthen muscles for
    softball season in the Spring.
    Nutrition Plan
    2 items per day of any of the following:
    Milk (full glass) or greek yogurt*
    Figs
    Fish (salmon, swordfish, etc.)
    Kale, spinach, or other greens

    Diet Limitation:
    Cut back on servings of carbs and sugar and replace with vegetables. Cut back on red meat -
    hard for the body to digest.

    Each Week (4 hour goal - for activity)

    Week 1
    10/24 Friday - Walk w/ dog around neighborhood (30 min)
    ____________________________________________________________________________
    10/25 Saturday - Softball training or day off (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________
    10/26 Sunday - Softball training or day off (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________

    Week 2
    10/27 Monday- Yoga (30 min)
    ____________________________________________________________________________
    10/28 Tuesday - ST Upper body (1 hour 20 min) Including warm-up & cool down
    ____________________________________________________________________________
    10/29 Wednesday - ST Lower body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    10/30 Thursday - ST Upper body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    10/31 Friday - Walk w/ dog around neighborhood (30 min)
    ____________________________________________________________________________
    11/1 Saturday - Softball training or day off (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________
    11/2 Sunday - Softball training (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________

    Week 3
    11/3 Monday- Yoga (30 min)
    ____________________________________________________________________________
    11/4 Tuesday - ST Upper body (1 hour 20 min) Including warm-up & cool down
    ____________________________________________________________________________
    11/5 Wednesday - ST Lower body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    11/6 Thursday - ST Upper body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    11/7 Friday - Walk w/ dog around neighborhood (30 min)
    ____________________________________________________________________________
    11/8 Saturday - Softball training or day off (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________
    11/9 Sunday - Softball training (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________

    Week 4
    11/10 Monday- Yoga (30 min)
    ____________________________________________________________________________
    11/11 Tuesday - ST Upper body (1 hour 20 min) Including warm-up & cool down
    ____________________________________________________________________________
    11/12 Wednesday - ST Lower body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    11/13 Thursday - ST Upper body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    11/14 Friday - Walk w/ dog around neighborhood (30 min)
    ____________________________________________________________________________
    11/15 Saturday - Softball training or day off (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________
    11/16 Sunday - Softball training (1 - 2 hours: depending on schedule)
    ____________________________________________________________________________

    Week 5
    11/17 Monday- Yoga (30 min)
    ____________________________________________________________________________
    11/18 Tuesday - ST Upper body (1 hour 20 min) Including warm-up & cool down
    ____________________________________________________________________________
    11/19 Wednesday - ST Lower body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________
    11/20 Thursday - ST Upper body (1 hour 20 min) Including warm-up and cool down
    ____________________________________________________________________________

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