Fit & Healthy 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan

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Hi Everyone!

This is a great page to Book Mark for easy reference. You can find links to all 4-Weeks of workouts from my Fit & Healthy Workout Challenge. These are all home workouts that use body weight or minimal equipment. Grab a yoga mat, a pair of dumbbells, and a chair and you will be ready to go!

If you want to share your progress pictures and results you can send them to me on Instagram or Twitter: @BenderFitness

For the best results pair these workouts with healthy food choices. You might want to check out some of my healthy Recipes. Be sure to fuel your body with high quality nutritious food choices, and stay hydrated. If you scroll down below the workout links I have also included a basic, sample meal plan.

I hope you enjoy the challenge!


BenderFitness Workout Challenge Week 1

Week 1 Workout Schedule

benderfitness workout week 2

Week 2 Workout Schedule

week 3 workout schedule

Week 3 Workout Schedule

week 4 workout schedule

Week 4 Workout Schedule

Sample Meal Plan

Click here to check out samples from my Bikini Competition Diet & Meal Prep.

This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it.

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)
Optional: 15-20 Minutes of exercise prior to breakfast

-Half cup oatmeal (measured uncooked-cooks to about 1 cup)
-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)
-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)
-optional 1/2 cup fruit
-Alternate: Protein Pancakes
-Coffee or Tea
(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)
-Small Apple or handful of nuts or Nonfat Yogurt
(100-200 calories)
Water (about 1 hour before lunch 8 oz)

-Leafy Green Salad with Mixed Vegetables
-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans
-Healthy Fat (Avocado or Oil Based Dressing)
-Dressing should be Oil Based or Low Fat Version
-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato
***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)
(400-500 calories)


Snack: (choose one)
-Banana with 1 tablespoon PB or Almond Butter
-Protein Bar or Protein Shake (can be taken immediately pre or post workout)
-Dark Chocolate (70% cacao)(1 small serving)
-Greek Yogurt
-Hummus and Veggies
-Coffee or Tea
Protein Blended Chocolate Coffee Frappucino
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night).

-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)
-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)
-1/2 cup brown rice or whole grain pasta
(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)
-Apple Slices with Honey
-Dark Chocolate (1 small serving)
-Berries with a little bit (2 tablespoons) whipped cream
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat.

2 thoughts on “Fit & Healthy 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan

  1. Karen P.

    Melissa, question about the meal plan. For breakfast…do you choose one or all are fine together (save for the optional one)? Thanks!

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