Week 5 Calendar

Day 29 | Day 30 | Day 31 | Day 32 | Day 33 | Day 34 | Week 5 Calendar | Week 1 | Week 2 | Week 3| Week 4

In this phase you'll progress by doing more cardio and changing your weight training routine. Modify this schedule to meet your needs, schedule, goals and fitness level. These are just suggestions!

Day	Cardio	Nutrition	Strength/Flexiblity
Day 29	Beginners: Continue with your more advanced Treadmill Interval Workout 2, modifying the speeds/inclines as needed. Intermediate/Advanced: Continue with the Treadmill Medley Workout or visit my Cardio Page for more ideas.	Fruit Try to eat a piece of fruit with at least 3 of your meals today. That means 3 servings of fruit--a cup of orange juice, a small apple, a handful of grapes or even dried fruit. Don't forget that canned fruit is fine!	Stretch after cooling down from your cardio.
Day 30	Active Rest	Fiber Have you had any fiber today? If not, you need to go get some because eating a diet high in fiber can help fill you up so you eat less and lose weight. Fiber lives in many places like beans, fruits, veggies, whole grain cereals, etc. Try to have something high in fiber with at least one meal today	Beginners: Continue with the Full Body Workout & try this more challenging Dynamic Abs workout. Add 5 or more pounds to each exercise and reduce reps from 16 to 12. Be sure you're lifting enough weight that you can ONLY complete 12 repetitions. The last rep should be difficult, but not impossible. Intermediate/Advanced: Continue with your Total Body Superset Workout & or visit my Workout Center for more ideas. Challenge: Add 2 reps per exercise.
Day 31	Endurance Option 1: Choose one of Wendy's Walking Workouts OR Option 2: Choose an activity and maintain a steady pace for 30-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.	More Vegetables In Week 2 you added a vegetables to at least one of your meals. Today, your challenge is to shoot for 2 servings of vegetables. Try bagged salad or a handful of baby carrots.	Stretching Workout
Day 32	Active Rest	More Substitutions During Weeks 1 and 3, you made some substitutions in order to cut calories. Your task this week is to do it again. Using the list you made during week one or your food journal, choose another food to either substitute or get rid of. See if you can find something healthier, lower in calories AND something you like.	Beginners: Full Body Workout & Dynamic Abs with the added weight and lower reps you incorporated on Day 30. Intermediate/Advanced: Total Body Superset Workout & with the added reps. Or visit my Workout Center for more ideas.
Day 33	Light Cardio Add 5 more minutes to your cardio workout and check your Perceived Exertion to make sure you're staying at Level 5 or higher.	Deal With Emotional Eating Many of us eat, even when we're not hungry. Sometimes we eat when we're bored, stressed out, depressed or even happy. Today you'll learn more about how to deal with emotional eating.	Mat Workout (optional)
Day 34	Endurance and Variety Option 1: Choose one of the workouts on this Boredom Busters page OR Option 2: Repeat the workout you did on Day 31	Treats! It's okay to have a treat sometimes...and they don't even have to contain the word 'low' (as in low-fat, low-cal, etc.). Enjoy a little of your favorite treat. Add some fruit on top and you've just made it healthier.	Stretching Workout

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