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Reset Week!

Sophie Cohen
Aug 6, 2016
5 min read

Whether you just came home from a vacation of indulging in food or you are about to go on a vacation or you are just feeling yucky or have a craving to get fit, then a reset week is always an amazing option to get you feeling good about your body. What I mean by a reset week is committing to eating clean and staying active every day for a week. This week has been an awesome week for me in terms of working out and eating. Below I am going to list some examples of meals and my daily workout plan, which has definitely worked for me! Just a warning once again, EVERY BODY IS DIFFERENT!!! So what I do might not work best for you, but this might give some of you a good idea on how to get started.

WORKOUT PLAN:

I belong to a gym, but if you don't that is totally OK! You can substitute some of the things I use on machines with anything from running, hiking, climbing stairs, etc.

All of my workouts start out at the gym with some form of cardio. I switch off from interval training on the treadmill to the stair stepper to the elliptical. I usually do this for about 20-30 minutes and then take some time to cool down.

INTERVAL TRAINING: walk for 1 minute, Level 3-4

run for 3 minutes, Level 7-8

rest for 30 seconds (jump feet to side of treadmill, be cautious!)

run for 2 minutes, Level 7-8

rest for 30 seconds

run for 1.5 minutes, Level 7-8 (do this 2x, with rests after each)

run for 1 minute, Level 7-8 (do this 3x, with rests after each)

run for 30 seconds, Level 8-8.5 (do this 4x, with rests after each)

walk/cool down for however long you need!

After cardio, I go into resistance training where I work on arms, abs, butt, or legs, depending on the day. If you don't belong to a gym or don't have any workout equipment, I would recommend getting a pair of weights to do these kinds of exercises. I use an ap called Workouts Daily! It is free and it has honestly really helped me see some tone in my body. I know some people who didn't think this app was effective, but it's very easy and worth a shot! I usually do Arms and Abs on Monday and Wednesday and Legs and Butt on Tuesday and Thursday. I do 5 minutes of each and then repeat, totaling for 20 minutes overall. There are 3 levels for each part of the body. This week I started with level 1 for the first two days, then level 2 for the next two, and then this week I added level 3 for the next two days because I felt like pushing myself. BUT, don't feel like you have to workout 6 days in a row. It is actually good to give yourself a day off to relax! Honestly, just do whatever works best in your schedule!

This week I also did Zumba class as one of my cardio exercises. Ok, I'm literally OBSESSED with Zumba. It is an incredible workout and the best part is, it is SO much fun you don't even realize you are working out. If you have dance experience or not, it is definitely something I would recommend because it is a supportive and friendly environment and really gets you sweating and burning calories! I like to add workout classes in the mix of my weeks because it makes working out less routine and boring and spices things up!

EATING CLEAN ALL WEEK:

Below, I am going to list a couple of different kinds of clean foods that I like to eat for each meal. This list is NOT AT ALL the end all be all of what you can and can't eat, it is just to give you some ideas of ways to eat healthy.

Breakfast food:

-Lara Bars (so yummy, and only have like 3 ingredients in them, great flavors)

-Oatmeal (I like adding coconut flakes and banana into mine)

-Rice Cake with Avocado (buy brown rice rice cakes, sprinkle a little salt on top, DELISH!)

-Eggs

-Smoothie (I usually use fruits, veggies such as spinach or avocado, and peanut butter in mine)

Lunch/Dinner Food:

-Quinoa (my favorite food ever!!!! you can find delicious pre made quinoa at PCC and Whole Foods, as well as some other "healthy food places", which I'll discuss later...You can also make quinoa at home; my dad always keeps quinoa in the house, we put all different kind of things in it such as edamame, corn, coconut flakes, beans, carrots, green beans, chicken, etc.)

-Salad (always a good option, I usually like very filling salads with some form of protein like nuts or chicken, what I love about salads is that you can find them ANYWHERE, probably the best choice for eating healthy if you are out to lunch)

-PROTEIN (grilled chicken and salmon are my favorites, I usually like to have these at least once a day because they fill you up and give you the energy you need to go about your day)

-Brown Rice Pasta (this is the best thing ever everyone!!! you satisfy your craving for carbs, but aren't actually suffering the consequences of them because this pasta is made out of strictly brown rice; its amazing!)

Snacks:

-Nuts

-Fruits/veggies

-Lara bars

-Popcorn (try and find popcorn that only has one or two ingredients, like Skinny Pop)

-Peanut butter (with anything; celery, banana, apple, etc.)

-Avocado

Yummy "healthy food places"/ other restaurants with good options:

-there are a few places in the area that I have found that I like to call "healthy food places" because they serve all meals with clean ingredients and serve a lot of the different foods I have listed above, these places are my favorite because you can find a clean meal that is pre made and delicious, here are my faves:

-Jujubeet Cafe in Bellevue on Main Street (love their breakfast quinoa bowl and smoothies)

-Sweetgrass Food Company in Seattle (BEST. PLACE. EVER. insane make your own salads and quinoa bowls, also try the Nana Banana smoothie)

-PCC (always so many yummy options to choose from and you can buy big amounts so you can eat for more than one day)

-Jamba Juice (the fruit and veggie smoothies are completely clean and SO yummy and fresh)

-Chipotle (while high in calories at times, all of Chipotles ingredients are clean and their meals fill you up for a long time)

-Healthy Bones food truck in Kirkland (this place is especially good if you are craving something fresh and sweet, the most beautiful acai bowls ever)

I know this was A LOT to read through, but staying healthy takes effort and doesn't come easy!! It is important to be conscious everyday of how you are treating your body and what you are putting into it. I hope that some of these recommendations can be of use to you guys!! :) Thanks for reading and let me know if you have any questions or want more suggestions!! Start your reset week...NOW!!!