9 Week Back to School Fitness Challenge - Week 4

My Failing Grade

Last week I was so incredibly proud of myself.  I got myself and my kids all organized and things were looking up.  Then there was the birthday party...

9 week back to school challenge Week 4.jpg

August turned 10 years old.  We had cupcakes, birthday cake, choc chip cookies, caramel cake, and fried chicken tenders in our house Friday night.  I decided to just give in to temptation and "get it over with".  I ate cake and fried chicken until I thought my belly would explode.  Saturday morning I felt absolutely sick to my stomach.  I was not mad at myself for indulging though...everyone deserves a treat now and then, right?  Right.  I told myself that I was getting back on track.  I'd go for a nice long run and eat super clean all day.  That lasted about an hour and then my daughter asked for cake for breakfast (a tradition I allow on birthday's and the day after if the party had been sleepover).  As I cut a small piece of cake for my daughter and her over night guests I could smell the creamy buttery goodness of the icing taunting the air and teasing me.  Then, as if I was standing outside of my own body watching, I saw myself start to devour the cake.  First, one little lick from the icing on my fingers, then one little bite of the moist and spongy yellow cake staring up at me, then....oh, the hell with it - I'll just eat a piece and "get it over with".  I ate a piece of cake large enough to serve 4-6 people.  Immediately I felt horrible.  My tummy ached, I didn't feel up to that run I had planned, and strangely enough - I wanted more cake.  Before the day was over I had demolished the entire remains of the cake.  What the hell?  Where did that come from?  In a single day I ate more calories than I would normally eat in a whole week.  And did it end there?  No!  Since then I have not been able to get back on track.  I have been scarfing down every morsel of food I can put my hands on.  How do I stop this vicious cycle?  What do you do when you find yourself this far off track?  Please comment and let me know.

In my newest attempt to get back on track, I will start with "Today is a new day".  I will forgive myself for all of the binging and self hating I have imposed upon myself over the last 5 days.  I will listen to my body and only eat when I am hungry.  I will eat clean and I will workout.  I will not wait until next week....I will start this NOW!  TODAY!

Week 4 Goals

Moving on to Week 4 now... here's the goals for this week:  

  • Forgive yourself and move on.  If you didn't get a perfect score last week just let it go.  It's in the past.  Focus on the person you want to be and work toward being that person.
  • Build meal and workout plans for the week (See Week 1 for Templates). 
  • Record meals and workouts each day. 
  • Drink 1 gallon of water per day. 
  • Complete 3 days of any type of cardio sessions of 15-20 minutes. 
  • Complete 3 full body strength training sessions of at least 30 minutes but no more than 45 minutes. 
  • Complete 1 Yoga or Pilates session of at least 30 minutes but no more than 1 hour.
  • Eat fresh.  Eat as few processed foods as possible!  (Protein shakes and/or Protein bars with at least 12g of Protein and less than 10g of sugar are okay ONE time per day)
  • Focus on protein, veggies, and good fats.  Fill your plate with a 1/2 veggies, 1/4 protein, and 1/4 good fats (avocado, nuts, etc).  Half of your veggies can be starchy as long as they are not white potatoes.  

Major Changes from Week 3:  

  1. Forgive yourself.  Envision the person you want to be and live like you are already that person! 
  2. The workout sessions have been increased.
  3. Focus on protein, veggies, and good fats.   

See All Challenges

Back to Week 1

Back to Week 2 

Back to Week 3

Week 5 

Week 6

Week 7 

Week 8 

Week 9

Healthy Recipes for Meal Planning

 Ideas for Getting More Protein

 Is this the right Challenge for you?  If not, check out other Challenges here


Let's Do This!

Get fired up!  How will you make Week 4 be better than Week 3?  Comment and let me know!   


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