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N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 2
N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 2
Unbeatable Mind Copyright
© 2014-2015
by Mark Divine

All rights reserved. No part of this book may be


reproduced in any form or by any electronic or
mechanical means, including information storage
and retrieval systems, without permission in writing
from Mark Divine, except by a reviewer who may
quote brief passages in a review.
MONTH 2

Unbeatable Mind
Nutrition and
Workout Plan

NUTRITION AND WORKOUT PLAN - MONTH 2 4


GREAT JOB RECORDING your food last month! We will continue down that road this
month making some minor, painless, but very beneficial adjustments to your diet.
This month you will do some work on your Carbohydrate intake. Your pizza and
pasta are going to take a hit.
Why are carbs bad? Quite the opposite. We all need carbs to function at an
optimal level. We can choose to get our carbs from fruits and veggies or from Pizza and
donuts. Fruits and veggies contain vitamins, minerals, fiber, as well as sugars (carbs)
in unprocessed form that our bodies need. Bread, pasta, white rice, and breakfast
cereals are processed foods that are not naturally occurring and are often refortified
with the vitamins and minerals that are lost during processing of the food. These foods
often contain large amounts of starch, sugars and even added chemicals. We can
agree without much further discussion that these foods are not good for you. But, we
are human and change doesn’t always happen overnight, so like our steady, devoted,
and methodical physical training, you can slowly change your fueling practices as
well. Remember, we are shooting for 80/20.

Month 2
Here is your assignment: Please take your last month’s food grid and deduct ¼ off
the carbs from last month’s numbers. High carb foods (not including veggies) are
underlined in this month’s grid so you can be more mindful of these target foods.
Next, add ¼ more veggies into your diet this month. Write your target number next
to each item that you are working on. This will serve as a reminder during the month
to stay on course and spread out those splurges.
It is a good idea to eat a starchier carb like pasta or pizza within one hour after
one of the two metcons a week. Portion size should be moderate.

Please estimate how often you eat these foods in a week. Each serving counts
as one tally mark. You can keep a simple tally on each item next to the group each
night. Print this out and keep next to your bed.

NUTRITION AND WORKOUT PLAN - MONTH 2 5


FOOD NAME TIMES PER WEEK

Fast food

Soda

Alcohol

Bread

Pasta

Dairy Products

Oils and butter

Caffeinated products

Protein supplements

Red Meat

Rice

Chips or Crackers

Pizza

Lunch meats, sausages, or cold cuts

Juices

Candy and sweets

Cakes, Muffins, Pies

Chicken and Fish

Spoonful’s of Sweetener

Greens

Peppers, onions and garlic

Lettuce and cabbages

NUTRITION AND WORKOUT PLAN - MONTH 2 6


Root veggies

Squashes

Citrus

Berries

Apples and pears

Bananas

Exotic Fruits (pineapple, kiwi, coconuts)

Cereals

Eggs

Water

Nuts and beans

Seeds

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

NUTRITION AND WORKOUT PLAN - MONTH 2 7


Lesson 2 Physical Training Program

MONTH 2
(SQUAT EMPHASIS)

Baseline Retest: 2 Minutes of Push Ups, 2 Minutes of Sit Ups, 2 Minutes of Air
Squats, 1 Minute of Pull Ups, and 1 Mile Run
(Rest 2 Min Between Each Discipline)

WEEK 1:
EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING
WORKOUTS

Monday: 30 minutes walk, run, row, bike, or swim

Tuesday: 2 Rounds: Tabata Air Squats (20 seconds on/10 seconds rest), Mobilize
ankles and hips

Wednesday: 20 Minutes Breathe, Meditation, and Visualization

Thursday: 30 minutes walk, run, row, bike, or swim

Friday: 20 Minute AMRAP: 10 Mountain Climbers, 10 Push Ups, 10 Jumping


Squats

NUTRITION AND WORKOUT PLAN - MONTH 2 8


WEEK 2:
DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS

Monday: 30 minute walk, run, row, bike, or swim

Tuesday: 6 Rounds: (30 seconds on/ 30 Seconds off) Air Squats, Mobilize ankles
and hips

Wednesday: 20 Minutes Breathe, Meditation, and Visualization

Thursday: 30 minute walk, run, row, bike, or swim

Friday: 6 Rounds For Time: 15 Sit Ups, 15 Arm Haulers, 5 Pull Ups

WEEK 3:
DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS

Monday: 30 minute walk, run, row, bike, or swim

Tuesday: 10 Minute AMRAP: 10 Air Squats, 10 Lunges, 10 Jumping Jacks,


Mobilize ankles and hips

Wednesday: 20 Minutes Breathe, Meditation, and Visualization

Thursday: 30 minute walk, run, row, bike, or swim

Friday: 10 Rounds For Time: 30 Jump Rope, 6 Burpees

NUTRITION AND WORKOUT PLAN - MONTH 2 9


WEEK 4:
DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS

Monday: 30 minute walk, run, row, bike, or swim

Tuesday: 2 Rounds: Tabata Air Squats (20 seconds on/10 seconds rest), Mobilizes
ankles and hips

Wednesday: 20 Minutes Breathe, Meditation, and Visualization

Thursday: 30 minute walk, run, row, bike, or swim

Friday: “Cindy” 20 Minute AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air Squats

NUTRITION AND WORKOUT PLAN - MONTH 2 10

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