The 30 Day Slim-Down Challenge: Day 30

Guess what? We are in the final day of The 30 Day Slim-Down Challenge! Congratulations for getting this far! I knew you could do it and that you are capable of going all the way into a healthy lifestyle for good. 😉 I’m really proud of you and very happy to see the amazing results as well.

I know that even though this meal plan is balanced and not as restrictive as many others, exercising and making healthier choices takes always a greater effort, so I can’t stress this enough: You’ve done a great job so far!

For some of you, these last 30 days have been a total change of attitude, right? I believe that we’ve all learned to follow healthier habits and I sincerely hope that you keep this mindset for life now that you’ve experienced the great benefits and results of this program. It doesn’t end here you know? Some of us need to keep loosing extra pounds, and if you’ve already accomplished your weight and health goals, remember that this plan will allow you to maintain them as well. About 2 years ago I lost more than 40 lbs, The Balanced Meal Plan helped me accomplish those goals and maintain my weight until now that I’ve decided to give it an extra push. 😉

 

 

If you want to give this challenge a try, It’s never too late to join us! Check out The 30 Day Slim-Down Challenge and The Balanced Meal plan that we followed during 30 days 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 latest meal and workout inspirations.

So let’s take a look at my results at the end of this 30 day challenge, shall we?

 

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?

Remember, when you are on a slim-down regime I 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 was to reach my ideal weight by loosing 13 pounds. So let’s see how I did!

And how about you? Have you reached your goals yet?

 

Results: Week 4 (Day 30)

 

  • 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 4[/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]119 lbs[/row_column]
[row_column]121.7 lbs[/row_column]
[row_column]130 lbs[/row_column]
[row_column]= 11 lbs[/row_column]
[/table_row]
[table_row]
[row_column]Chest:[/row_column]
[row_column]35.4 in[/row_column]
[row_column]35.8 in[/row_column]
[row_column]38.2 in[/row_column]
[row_column]= 2.8 in[/row_column]
[/table_row]
[table_row]
[row_column]Arm:[/row_column]
[row_column]10.6 in[/row_column]
[row_column]11 in[/row_column]
[row_column]11.8 in[/row_column]
[row_column]= 1.2 in[/row_column]
[/table_row]
[table_row]
[row_column]Waist[/row_column]
[row_column]28.3 in[/row_column]
[row_column]29 in[/row_column]
[row_column]31.9 in[/row_column]
[row_column]=3.6 in[/row_column]
[/table_row]
[table_row]
[row_column]Hip:[/row_column]
[row_column]34.8 in[/row_column]
[row_column]35 in[/row_column]
[row_column]37 in[/row_column]
[row_column]= 2.2 in[/row_column]
[/table_row]
[table_row]
[row_column]Leg:[/row_column]
[row_column]20.8 in[/row_column]
[row_column]21.2 in[/row_column]
[row_column]22 in[/row_column]
[row_column]= 1.2 in[/row_column]
[/table_row]
[/table_body]
[/table]

 

All right! So overall I’ve lost 11 pounds! Not bad huh? I think that 11 pounds in 30 days is an amazing result 😉 Thumbs up! 😀

My goal was to loose 13 pounds, and even though I didn’t quite get there, I’m so close! Two pounds away from achieving it! So I’ll continue with The Balance Meal Plan (slim-down version) for a couple more weeks. Why not? Remember, when someone get’s close to his ideal weight, the last pounds are always harder to shred, and there has to be a little more effort on our part ha. So keep yourself in the loop! Because I’ll keep sharing with you new meal ideas and some temporary techniques to fight hitting a plateau.

I’m sure you got incredible results too! Try comments below to share them as well.

All right! Let’s see today’s menu. We are having a treat to celebrate the end of this challenge: Light Frappuccino! 😉

 

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: Blueberry Punch Smoothie

Blueberry Punch Smoothie

 

Servings: 1

Ingredients

  • 3/4 cup Blueberries (preferably frozen)
  • 1/2 cup Orange Juice
  • 1/2 cup non-fat Yogurt
  • 3 Ice Cubes (6 if not using frozen blueberries)
  • 3 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: 2 fruit units, 1/2 dairy units

Calories: 177 kcal

Fat 1 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 3 g, Sodium 92 g, Potassium 320 g, Carbohydrates 37 g (Dietary Fiber 3 g, Sugars 19 g), Protein 8 g, Vitamin A 8 %, Vitamin C 88 %, Calcium 24 %, Iron 3 %

 

Snack 1: Light Frappuccino

 

Light Frappuccino

Servings: 1

Ingredients

  • 3/4 cup Skim Milk
  • 1/2 to 3/4 cup chilled extra strong coffee, depending on your taste (brew twice the needed amount of ground coffee suggested by your coffee machine or double the amount of instant coffee you normally use)
  • 5 Splenda packets or sugar substitute of your choice
  • 1 1/2 cups of Ice

Instructions

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

Nutritional Breakdown:

Units Consumed: 1/2 dairy units

Calories: 64 kcal

Fat 0 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 4 g, Sodium 96 g, Potassium 305 g, Carbohydrates 9 g (Dietary Fiber 0 g, Sugars 0 g), Protein 6 g, Vitamin A 0 %, Vitamin C 3 %, Calcium 23 %, Iron 0 %

 

Lunch: Chicken Arrabbiata Spaghetti

 

Chicken Arrabbiata Spaghetti Recipe

Servings: 1

*Get the recipe here

Nutritional Breakdown:

Units Consumed: 1 cereal unit, 1 meat unit, 1 fat units

Calories: 370 kcal

Fat 14 g (Saturated Fat 4 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 5 g), Cholesterol 15 g, Sodium 133 g, Potassium 408 g, Carbohydrates 2 g (Dietary Fiber 1 g, Sugars 0 g), Protein 27 g, Vitamin A 41 %, Vitamin C 17 %, Calcium 2 %, Iron 8 %

 

Snack 2: Almonds

 

Servings: 1

Ingredients

  • 10 Almonds

Nutritional Breakdown:

Units Consumed: 1 fat unit

Calories: 70 kcal

Fat 6 g (Saturated Fat 0 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 4 g), Cholesterol 0 g, Sodium 0 g, Potassium 87 g, Carbohydrates 2 g (Dietary Fiber 1 g, Sugars 1 g), Protein 3 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 3 %, Iron 3 %

 

Dinner: Roasted Veggie Grilled Cheese

 

Roasted Veggie Grilled Cheese

Servings: 1

Ingredients

  • 1/4 cup chopped Asparagus
  • 1/4 cup shredded Carrot
  • 2 Brussels Sprouts, clean and sliced
  • 1/4 cup sliced Red Onion
  • 1/4 Tomato, sliced
  • 2 whole wheat bread slices (1 oz. each)
  • 2 oz shredded or sliced Mozzarella
  • 1/2 tbsp Butter
  • 1/2 tbsp Olive Oil
  • Salt and Pepper to taste

Instructions

  • Preheat your oven to 350 F / 180 C
  • In a bowl combine veggies with olive oil and season with salt and pepper to taste. Place veggies in a single layer on a baking sheet lined with parchment paper for easy cleaning.
  • Bake for 25 to 30 minutes, tossing with a spatula once halfway done.
  • Spread butter on both bread slices (the butter spread side of the bread will be the outer side of the sandwich)
  • Layer a slice of bread, mozzarella, roasted veggies and mozzarella. Top with the remaining bread slice.
  • Place sandwich on a grill pan over medium heat and toast for about 2 minutes per side (if possible, cover with a bowl to aid melting the cheese a bit faster). Enjoy!

Nutritional Breakdown:

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

Calories: 396 kcal

Fat 22 g (Saturated Fat 8 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 6 g), Cholesterol 30 g, Sodium 578 g, Potassium 155 g, Carbohydrates 31 g (Dietary Fiber 4 g, Sugars 6 g), Protein 22 g, Vitamin A 24 %, Vitamin C 43 %, Calcium 44 %, Iron 12 %

 

Exercise Plan

Today is the final day of the Zumba Total Body Transformation 10 day Accelerated Fat-Loss program and it’s time for Sculpt & Tone + Flat Abs. What a better way to finish this program than with an intensive dancing session? This one is so fun!

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 a 10 day trial (complementing with The Balanced Meal Plan).

 

And last, but not least, I want to thank you for joining me in this adventure, without you this would have definitely been less fun. 😉 Great team work!

Remember that this is a lifestyle plan, and that you can continue (as I will) to be conscious about your choices to stay on the the healthy side of the road, no matter if you have already completed your weight goals or you still have some extra pounds to loose. Maintaining a the great attitude and willpower is the only way to keep yourself healthy. 😉

Don’t worry, since this doesn’t end here, I’ll keep posting new healthy meal options, workout reviews, tips and tricks to keep ourselves inspired and fit, all right? Remember that subscribing to Be.Daze.Live’s mailing list (colored bar atop of your screen) is your best option to never miss a post about it.

So stay tuned and see you soon! 😉

 

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