The 30 Day Slim-Down Challenge: Day 22

Hello there! I’m so excited because we are starting the 4th week of  The 30 Day Slim-Down Challenge, wow! We are almost done with the 30 day trial and results keep coming. Today is the moment of truth where we see the results over the course of 3 weeks. How about that?

Besides, we are going to have two amazing recipes for lunch and dinner. Yum!

If you want to give this challenge a try, It’s never too late to partner with us! Check out The 30 Day Slim-Down Challenge and The Balanced Meal plan that we are following to slim-down in a healthy and balanced way, or subscribe to Be.Daze.Live’s mailing list (colored bar atop of your screen) so you never miss our daily menus and exercise routines.

 

First: How did you do this week?

 

We are going to compare today’s measures and weight vs last week’s and vs week 0 as an overall and see the results, all right?

When you are on a slim-down regime I really suggest you to have your weight and health goals over time, so you can revisit them week by week and keep yourself focused. Weight and measure yourself at least once a week during a slim-down program, and once you are in a maintenance program you should keep the habit of weighting yourself at least once every 2 or 3 weeks for control.

If you want to know what is your ideal weight based on your BMI (body mass index) so you can better set your goals, you can find a great calculator here.

My personal goal for this challenge is to reach my ideal weight by loosing 13 pounds. It is a hard goal to reach within 30 days (specially because when someone get’s close to his ideal weight, the last pounds are always harder to shred) but I’m still optimistic about it.

So how closer to your goals are you?

Let’s see my results so far:

 

Results: Week 3

 

  • Woman
  • Age: 27
  • Height: 5.11 ft
  • Goal Weight: 117 lbs

 

[table width =”100%” style =”table-striped” responsive =”true”]
[table_head]
[th_column][/th_column]
[th_column]Week 3[/th_column]
[th_column]Last Week[/th_column]
[th_column]Week 0[/th_column]
[th_column]Lost so far:[/th_column]
[/table_head]
[table_body]
[table_row]
[row_column]Weight:[/row_column]
[row_column]121.7 lbs[/row_column]
[row_column]123.4 lbs[/row_column]
[row_column]130 lbs[/row_column]
[row_column]= 8.3 lbs[/row_column]
[/table_row]
[table_row]
[row_column]Chest:[/row_column]
[row_column]35.8 in[/row_column]
[row_column]36.6 in[/row_column]
[row_column]38.2 in[/row_column]
[row_column]= 2.4 in[/row_column]
[/table_row]
[table_row]
[row_column]Arm:[/row_column]
[row_column]11 in[/row_column]
[row_column]11 in[/row_column]
[row_column]11.8 in[/row_column]
[row_column]= .8 in[/row_column]
[/table_row]
[table_row]
[row_column]Waist[/row_column]
[row_column]29 in[/row_column]
[row_column]29.5 in[/row_column]
[row_column]31.9 in[/row_column]
[row_column]=2.9 in[/row_column]
[/table_row]
[table_row]
[row_column]Hip:[/row_column]
[row_column]35 in[/row_column]
[row_column]35.4 in[/row_column]
[row_column]37 in[/row_column]
[row_column]= 2 in[/row_column]
[/table_row]
[table_row]
[row_column]Leg:[/row_column]
[row_column]21.2 in[/row_column]
[row_column]21.2 in[/row_column]
[row_column]22 in[/row_column]
[row_column]= .8 in[/row_column]
[/table_row]
[/table_body]
[/table]

 

Wow! Overall I’ve lost 8.3 pounds! I feel amazing! I know that compared to last weeks results this is getting slower, but I think t’s fair given that I’m really close to my ideal weight 😉 Besides, I’ve been like crazy, right? Even though I respected the menu plan last week, let’s be honest, I sometimes delayed some snacks (because I totally forgot about them) and my water intake was affected while I was out of home (either I forgot or didn’t want to drink too much water so I didn’t have to struggle finding a bathroom 🙁 my bad).

On the other hand, I keep loosing inches which is great! Some of my pants are now a bit loose! 😀 . That means my metabolism is still active and that I’m loosing fat, because my body is readjusting.

Now that I’m back to my normal schedule I’ll give it a boost this week. Maybe one of the following days I’ll share with you one of the temporary methods I use to boost my metabolism and fight the “hitting a plateau” period, all right? Probably a 1 day or 3 day method.

So how did you do this week? I hope you did great!

All right! Let’s geed to the food part! Yum!

 

Day Meal Plan

 

Today will consist of 3 meals and 2 snacks. The recipes below are intended for a woman following The Balanced Meal Plan.

*Remember, if you are a man, increase the fruit intake by 1 unit, the veggie intake by 1 unit, the cereal intake by 1 unit and the meat intake by 2oz. For more information on the unit allowance per day, check out The Balanced Meal Plan.

 

Breakfast: Berry and Cucumber Smoothie

 

Berry and Cucumber Smoothie | Be.Daze.Live._1

Servings: 1

Ingredients

  • 1/2 cup Strawberries
  • 1/3 cup Raspberries
  • 1/4 cup Blueberries
  • 1/2 medium Cucumber
  • 3/4 cup Skim Milk
  • 5 Ice Cubes
  • 2 Splenda packets (or sugar substitute of your choice)

Instructions

  • Place all ingredients in a blender and liquify (you may need to pulse for ice crush).
  • Enjoy while cold!

Nutritional Breakdown:

Units Consumed: 1 fruit unit, 1/2 dairy units

Calories: 146 kcal

Fat 0 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 4 g, Sodium 100 g, Potassium 326 g, Carbohydrates 29 g (Dietary Fiber 6 g, Sugars 20 g), Protein 9 g, Vitamin A 10 %, Vitamin C 31 %, Calcium 26 %, Iron 5 %

 

Snack 1: Bananas and Cream

Bananas and Cream | Be.Daze.Live_1

 

Servings: 1

Ingredients

  • 1/2 medium Banana, sliced
  • 2 tbsp Mexican cream (or sour cream)
  • 1 Splenda packet or sugar substitute of your choice (optional)
  • A pinch of Cinnamon

Instructions

  • Place Banana in a small bowl and top with cream, Splenda and a pinch of Cinnamon.
  • Mix well and enjoy!

Nutritional Breakdown:

Units Consumed: 1 fruit unit, 1/2 dairy units

Calories: 112 kcal

Fat 5 g (Saturated Fat 3 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 20 g, Sodium 21 g, Potassium 225 g, Carbohydrates 16 g (Dietary Fiber 2 g, Sugars 7 g), Protein 1 g, Vitamin A 4 %, Vitamin C 0 %, Calcium 0 %, Iron 0 %

 

Lunch: Balsamic – Mustard Chicken and Salad

Balsamic Mustard Chicken and Salad | Be.Daze.Live._1

Servings: 1

Ingredients

  • 4 oz Chicken Breast
  • 1/8 cup + 1 tsp Balsamic Vinegar, divided
  • 1/8 cup + 1 tsp Olive Oil, divided
  • 3/4 tsp minced Garlic
  • 1 tbsp + 1 tsp Dijon Mustard
  • 1/2 cup Baby Spinach
  • 1/3 cup chopped Romaine Lettuce
  • 1/2 cup shredded Carrot
  • 1/2 cup Broccoli
  • 1/2 medium Cucumber
  • Salt an pepper to taste

Instructions

For the chicken:

  • To make the marinade, pour 1/8 cup balsamic vinegar, 1/8 cup olive oil, mustard, garlic, pepper to taste in a bowl. Mix well
  • Pat your chicken dry with some paper towels and season with salt to taste.
  • Place chicken and marinade in a ziploc bag, close the bag and massage it a little until chicken is totally covered with the marinade. Place in the fridge for at least 30 minutes.
  • Preheat a skillet over medium-high heat. Place the chicken and brown for about 3 minutes per side or until fully co0ked. (Discard the rest of the marinade)

For the salad:

  • Peel, deseed and cube the cucumber
  • Cook broccoli in boiling water for about 4 minutes or until slightly tender. Drain.
  • In a mixing bowl add spinach, lettuce, cucumber, broccoli, shredded carrot, 1 tsp olive oil and 1 tsp balsamic vinegar. Season with salt and pepper to taste and give it a toss to combine ingredients.
  • Serve with chicken and enjoy!

 

Nutritional Breakdown:

Units Consumed: 2 veggie units, 1 meat unit, 1 1/2 fat units, total of limited condiments

Calories: 363 kcal

Fat 22 g (Saturated Fat 3 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 15 g), Cholesterol 0 g, Sodium 136 g, Potassium 703 g, Carbohydrates 14 g (Dietary Fiber 5 g, Sugars 8 g), Protein 29 g, Vitamin A 72 %, Vitamin C 80 %, Calcium 5 %, Iron 11 %

 

Snack 2: Buttered Toast and Black Coffee

Buttered Toast and Black Coffee | Be.Daze.Live._1

Servings: 1

Ingredients

  • 1 cup of brewed coffee
  • 1 Splenda packet (or sugar substitute of your choice)
  • 1 whole wheat bread slice (1 oz.), toasted
  • 1/2 tbsp butter

Instructions

  • Spread butter on toast and enjoy with a cup of fresh brewed (or instant made) coffee.

Nutritional Breakdown:

Units Consumed: 1 cereal unit, 1/2 fat units

Calories:  115 kcal

Fat 6 g (Saturated Fat 4 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 15 g, Sodium 125 g, Potassium 0 g, Carbohydrates 13 g (Dietary Fiber 2 g, Sugars 1 g), Protein 3 g, Vitamin A 4 %, Vitamin C 0 %, Calcium 4 %, Iron 4 %

 

Dinner: Prosciutto Panini

Prosciutto Panini | Be.Daze.Live_1

 

Servings: 1

Ingredients

  • 2 whole wheat bread slices (1 oz. each)
  • 1 oz shredded or sliced Mozzarella
  • 1 slice prosciutto (1 oz)
  • A small hand full of baby Spinach
  • 2 or 3 Tomato slices
  • 1 tbsp butter (or olive oil), divided
  • 1/2 tsp Mustard (optional)

Instructions

  • Preheat grill or pan over medium heat.
  • Spread Mustard on both bread slices (the mustard spread side of the bread will be the inner side of the panini).
  • Spread butter on both bread slices (the butter spread side of the bread will be the outer side of the panini).
  • Layer a slice of bread, mozzarella, prosciutto, tomato slices and spinach. Top with the remaining bread slice.
  • Place panini on the grill and toast for about 2 minutes per side. Enjoy!

Nutritional Breakdown:

Units Consumed: 2 cereal units, 2 deli units, 1 fat unit

Calories: 352 kcal

Fat 21 g (Saturated Fat 11 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 65 g, Sodium 949 g, Potassium 47 g, Carbohydrates 21 g (Dietary Fiber 1 g, Sugars 4 g), Protein 18 g, Vitamin A 33 %, Vitamin C 16 %, Calcium 23 %, Iron 9 %

 

Exercise Plan

Today is the second day of the 10 day Accelerated Fat-Loss program. It consists of Sculpt & Tone + Flat Abs routines (as part of the  Zumba Total Body Transformation kit),  I love these ones! Together they are very intensive but so fun! And you really burn a great amount of calories.

If you want to know a bit more about this exercise plan, check out the Zumba Total Body Transformation: Trial and Review. In this post you’ll see the workouts included and their descriptions, the approximate calorie burn per routine and the results obtained after the 10 day trial (complementing with The Balanced Meal Plan).

Ok guys, so let’s keep working hard to shred those final pounds! See you tomorrow! 😉

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