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