Shay Dodds with AthLEAN-X Update after Week 4

The meal plan for this week is roughly the same as the others with a lot of similar main ingredients (chicken, turkey, protein shakes, whole wheat pasta, white fish, salads, etc.) but with new minor twists.  For example you could have chicken for dinner the previosu night but then reuse leftovers for lunch the next day in a cajun chicken wrap with salsa.  Also, instead of always having turkey in the form of a deli meat in a wrap or sandwich you can make turkey burgers or sausage.  The one downside to this diet is it does get pretty repetitive so don't be afraid to experiment and mix things up.  Try different things out in your homemade trail mixes, or different low fat sauces or dressings for salds, burgers, stir frys, etc.  Also, protein shakes can be fun and really try out different fruits or even throw some veggies in there to change it up.  Same goes for stir frys and steak, if the meal plan calls for steak for dinner don't be afraid to look up recipes online or in cook books and make "healthy' (low fat) versions of those.  You can do alot with rice or whole wheat noodle stir frys and the given recipes should in no way limit you.

As for exercises, resistance band training comes in around the one month mark of the program once certain muscle groups have been built up.  I have accumulated different strengths of bands but you can buy groups of bands at any Sport Chek or similar store.  Start with what's comfortable because pushing yourself with the bands can be dangerous if the resistance of the band prevents you from performing the proper motion.  Coming from a running background I really enjoy using bands and I find it adds a new, exciting element to core strengthening.  For example, side plank lifts are alternated with side plank rows where you hold a side plank and pull a band inwards.  The one difficulty with these exercises is finding a proper place to "mount" your band.  Stair railings work really well, as well as the legs of heavy tables.  There are some fun burst speed twisting style exercises that come into the mix here too and bring some excitement to the program.  The balance between the band, plyo ball and stability is great and provides a challenge compared to some of the previous work outs.  The best part of this program is I can now really notice a change in my core and I feel better too!  5-7 minutes 5 times a week can really make a difference.