THE POWER RESET

5 Days to Recharge & Redefine

This plan is designed to help women over 35 jump-start a healthy lifestyle and reignite their fitness goals. It focuses on balanced meals rich in protein, fiber, and healthy fats, combined with effective workouts that promote strength, flexibility, and cardiovascular health.

RESET. RECHARGE. REDEFINE

Meals:

Breakfast (choose one option each day):

Greek yogurt with berries, chia seeds, and a drizzle of honey
Scrambled eggs with whole-wheat toast and avocado
Protein smoothie with spinach, banana, almond milk, and protein powder

Lunch (choose one option each day):

Grilled chicken breast with quinoa salad (mixed greens, quinoa, chopped vegetables, light vinaigrette)
Salmon with roasted sweet potatoes and green beans
Lentil soup with a whole-wheat roll

Dinner (choose one option each day):

Turkey chili with brown rice and a side salad
Vegetarian stir-fry with tofu, vegetables, and brown rice
Baked cod with roasted Brussels sprouts and quinoa

Snacks (choose 2-3 options per day):

Apple slices with almond butter
Handful of mixed nuts and dried fruit
Carrot sticks with hummus
Cottage cheese with berries

Workouts:

Warm-up (Perform before each workout):

5 minutes of light cardio (brisk walking, jogging in place)
Dynamic stretches (arm circles, leg swings, torso twists)

Day 1: Strength Training (Focus: Lower Body)

Squats (3 sets of 10-12 reps)
Lunges (3 sets of 10 reps per leg)
Calf raises (3 sets of 15 reps)
Wall sits (3 sets of 30 seconds, hold)
Cool-down (static stretches for legs)

Day 2: Cardio

40-minute Thick Chixx Dance Fitness Class (https://youtu.be/hX8KtGrBrw0?si=MrjV4u5PvlZsdDJ9)

Day 3: Rest & Stretch

Take a break from structured exercise and focus on relaxation. Aim for 15-20 minutes of static stretches targeting all major muscle groups.
Try this yoga flow with Alexis Reed (https://youtu.be/xA5HFNkg9qU?si=Vb0UpFU0QzBVwdhn)

Day 4: Strength Training (Focus: Upper Body)

Push-ups (modified on knees if needed) (3 sets of 10-12 reps)
Rows (using dumbbells or bodyweight) (3 sets of 10-12 reps)
Overhead press (using dumbbells or bodyweight) (3 sets of 10-12 reps)
Bicep curls (using dumbbells) (3 sets of 10-12 reps)
Tricep extensions (using dumbbells) (3 sets of 10-12 reps)
Cool-down (static stretches for upper body)

Day 5: Active Recovery

Go for a light walk or yoga session to keep your body moving.

Remember: Consistency is key! Aim to follow this plan for 5 days and gradually increase workout intensity and duration as you progress. Don't forget to consult with your doctor before starting any new exercise program.

KEEP THRIVING

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THE POWER RESET

RESET. RECHARGE. REDEFINE

Meals:

Breakfast (choose one option each day):

Greek yogurt with berries, chia seeds, and a drizzle of honey

Scrambled eggs with whole-wheat toast and avocado

Protein smoothie with spinach, banana, almond milk, and protein powder

Lunch (choose one option each day):

Grilled chicken breast with quinoa salad (mixed greens, quinoa, chopped vegetables, light vinaigrette)

Salmon with roasted sweet potatoes and green beans

Lentil soup with a whole-wheat roll

Dinner (choose one option each day):

Turkey chili with brown rice and a side salad

Vegetarian stir-fry with tofu, vegetables, and brown rice

Baked cod with roasted Brussels sprouts and quinoa

Snacks (choose 2-3 options per day):

Apple slices with almond butter

Handful of mixed nuts and dried fruit

Carrot sticks with hummus

Cottage cheese with berries

KEEP THRIVING

Join our Facebook group and become a part of our community that will motivate and inspire you to achieve your health goals. We believe that together we can make a difference and each other lead a healthier lifestyle.