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UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine
MONTH 2
N U T R I T I O N A N D W O R K O U T P L A N
UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine
MONTH 2
Unbeatable Mind Copyright
© 2014-2015
by Mark Divine
Unbeatable Mind
Nutrition and
Workout Plan
Month 2
Here is your assignment: Please take your last month’s food grid and deduct ¼ off
the carbs from last month’s numbers. High carb foods (not including veggies) are
underlined in this month’s grid so you can be more mindful of these target foods.
Next, add ¼ more veggies into your diet this month. Write your target number next
to each item that you are working on. This will serve as a reminder during the month
to stay on course and spread out those splurges.
It is a good idea to eat a starchier carb like pasta or pizza within one hour after
one of the two metcons a week. Portion size should be moderate.
Please estimate how often you eat these foods in a week. Each serving counts
as one tally mark. You can keep a simple tally on each item next to the group each
night. Print this out and keep next to your bed.
Fast food
Soda
Alcohol
Bread
Pasta
Dairy Products
Caffeinated products
Protein supplements
Red Meat
Rice
Chips or Crackers
Pizza
Juices
Spoonful’s of Sweetener
Greens
Squashes
Citrus
Berries
Bananas
Cereals
Eggs
Water
Seeds
MONTH 2
(SQUAT EMPHASIS)
Baseline Retest: 2 Minutes of Push Ups, 2 Minutes of Sit Ups, 2 Minutes of Air
Squats, 1 Minute of Pull Ups, and 1 Mile Run
(Rest 2 Min Between Each Discipline)
WEEK 1:
EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING
WORKOUTS
Tuesday: 2 Rounds: Tabata Air Squats (20 seconds on/10 seconds rest), Mobilize
ankles and hips
Tuesday: 6 Rounds: (30 seconds on/ 30 Seconds off) Air Squats, Mobilize ankles
and hips
Friday: 6 Rounds For Time: 15 Sit Ups, 15 Arm Haulers, 5 Pull Ups
WEEK 3:
DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS
Tuesday: 2 Rounds: Tabata Air Squats (20 seconds on/10 seconds rest), Mobilizes
ankles and hips
Friday: “Cindy” 20 Minute AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air Squats