Well-Being//

Kaizen Fitness and Nutrition Challenge — Week 2

Continuous movements towards a more successful existence.


Self-control is a limited resource. So, if you struggle with being near certain foods, get away from them — fast. Get them out of your house, and move yourself away from them. Don’t torture or tempt yourself with physical proximity. — Ryan Andrews, Precision Nutrition

Week 1’s challenge was to do a quick workout in your office Monday to Friday. How did you feel? Did you feel productive, energized, and proud that you accomplished the goal? I hope you’re ready for this week’s combination of nutrition and fitness. Let’s get started!

Perform 10 repetitions of each exercise. Repeat circuit 4x. Time yourself to completion. The next day, try to beat your own time! Compare your Day 1 workout time to Day 5.

  1. Jump Squats


2. Walk Out


3. V-Ups


4. Switch Jump Lunges (1 jump = 1 rep)


5. Plank to elbow (Plank position = 1 rep)


6. Alternating high plank and leg lift (2 leg extensions = 1 rep)


Nutrition Challenge: From Monday to Friday, or 5 consecutive days that fits your lifestyle, we are adding protein to each snack and meal. Why is this important?

When you are exercising, you are actually damaging your muscle tissue. For it to rebuild, recover, and get stronger, we need protein! Think about it. All the hard work, sweat and soreness you are putting into your exercise will go to waste without proper nutrition. Protein also prolongs the feeling of satiety.

Protein, protein, protein! Greek yogurt, cottage cheese, protein shake, egg whites, mixed nuts, chicken, salmon, lean beef.

For more information or questions, feel free to email me at [email protected] or comment below! I look forward to hearing about your success!

Originally published at medium.com

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