Make up Your Mind to Make a CHANGE: A 6-Week Journey to Your Best Self!
Make up Your Mind to Make a CHANGE: A 6-Week Journey to Your Best Self!
Welcome to "Make up Your Mind to Make a CHANGE," a 6-week fitness and wellness program designed to help you reach your personal health goals—whether you want to build muscle, lose fat, boost energy, or enhance overall fitness. This program, grounded in Body for Life principles, includes customized workouts, a balanced diet plan, and progressive challenges to keep you motivated and on track every step of the way.
Over six weeks, you’ll engage in structured strength and cardio training, enjoy nutritious meals that support your fitness goals, and receive support from a weekly group zoom and join my Facebook group, Lisa Kiely Fitness. Join the group for additional tips, encouragement, and to connect with others on the same path to CHANGE.
Ready to make the decision that changes everything? Follow along and see what a difference 6 weeks can make! Here's your first 4-weeks of workout and diet program specifically designed to help you build muscle and lose fat.
Weekly Schedule
Each week follows the same structure but gradually increases intensity to support progressive overload.
Monday, Wednesday, Friday: Strength Training (Upper & Lower Body Split)
Tuesday, Thursday, Saturday: Cardio (with increasing duration and intensity)
Sunday: Rest or light activity
4-Week Workout Plan
Week 1: Foundation
Monday (Upper Body Strength)
Warm-up: 5-10 mins light cardio (brisk walk or bike)
Chest: Dumbbell Press – 2 x 12 reps
Shoulders: Dumbbell Shoulder Press – 2 x 12 reps
Back: Lat Pulldown – 2 x 12 reps
Biceps: Dumbbell Curl – 2 x 12 reps
Triceps: Tricep Dips – 2 x 12 reps
Wednesday (Lower Body Strength)
Warm-up: 5-10 mins light cardio
Quads: Dumbbell Squats – 2 x 12 reps
Hamstrings: Leg Curl Machine or Dumbbell Deadlift – 2 x 12 reps
Glutes: Lunges – 2 x 12 reps per leg
Calves: Standing Calf Raises – 2 x 15 reps
Abs: Crunches – 2 x 15 reps
Friday (Upper Body)
Repeat Monday, aiming for slightly increased weights or an extra 1-2 reps.
Cardio (Tuesday, Thursday, Saturday)
20 minutes of interval training (1-minute moderate, 1-minute brisk)
Week 2: Progression
Monday (Upper Body)
Chest: Incline Dumbbell Press – 3 x 10 reps
Shoulders: Lateral Raises – 3 x 10 reps
Back: Seated Row – 3 x 10 reps
Biceps: Hammer Curls – 3 x 10 reps
Triceps: Overhead Extensions – 3 x 10 reps
Wednesday (Lower Body)
Quads: Goblet Squats – 3 x 10 reps
Hamstrings: Deadlifts – 3 x 10 reps
Glutes: Bulgarian Split Squats – 3 x 10 reps per leg
Calves: Seated Calf Raises – 3 x 15 reps
Abs: Bicycle Crunches – 3 x 15 reps per side
Friday (Upper Body)
Repeat Monday with slightly heavier weights or more reps.
Cardio
Increase duration to 25 minutes, aiming for a more intense interval pace.
Week 3: Challenge
Monday (Upper Body)
Chest: Dumbbell Flyes – 4 x 8 reps
Shoulders: Arnold Press – 4 x 8 reps
Back: Single Arm Dumbbell Row – 4 x 8 reps per side
Biceps: Concentration Curls – 4 x 8 reps per side
Triceps: Skull Crushers – 4 x 8 reps
Wednesday (Lower Body)
Quads: Front Squats – 4 x 8 reps
Hamstrings: Romanian Deadlift – 4 x 8 reps
Glutes: Step-Ups – 4 x 8 reps per side
Calves: Calf Raises on Step – 4 x 20 reps
Abs: Plank – 3 x 45 seconds
Friday (Upper Body)
Repeat Monday with slight progression.
Cardio
Increase duration to 30 minutes, focusing on intense intervals.
Week 4: Peak
Monday (Upper Body)
Chest: Decline Dumbbell Press – 4 x 6 reps
Shoulders: Upright Row – 4 x 6 reps
Back: Pull-Ups or Assisted Pull-Ups – 4 x 6 reps
Biceps: Barbell Curl – 4 x 6 reps
Triceps: Close-Grip Bench Press – 4 x 6 reps
Wednesday (Lower Body)
Quads: Split Squats – 4 x 6 reps per leg
Hamstrings: Stiff-Legged Deadlift – 4 x 6 reps
Glutes: Glute Bridge – 4 x 6 reps
Calves: Heavy Standing Calf Raises – 4 x 20 reps
Abs: Russian Twists – 4 x 20 reps per side
Friday (Upper Body)
Repeat Monday, progressing weight where possible.
Cardio
30-35 minutes with intense intervals (1-minute sprint, 1-minute jog).
4-Week Diet Plan
Daily Structure
6 Meals: Each meal is balanced to support energy needs and muscle recovery.
Weekly Meal Plan
Meals 1, 2, and 3 are the same daily (Breakfast, Mid-morning Snack, and Lunch):
Meal 1 (Breakfast)
Gluten-free oatmeal with blueberries and chia seeds
Scrambled eggs (2 eggs + 2 whites)
Meal 2 (Mid-morning snack)
Greek yogurt or dairy-free option with a handful of almonds
Meal 3 (Lunch)
Grilled chicken breast or tofu
Mixed greens with cherry tomatoes, cucumber, and olive oil
Quinoa (½ cup)
Weekly Dinner Rotation (Meal 5)
Week 1
Monday: Grilled salmon with steamed broccoli and brown rice
Wednesday: Turkey burger (no bun) with roasted vegetables and sweet potato
Friday: Baked cod with asparagus and wild rice
Week 2
Monday: Baked tofu with stir-fried veggies (bell peppers, snap peas) and quinoa
Wednesday: Shrimp and vegetable stir-fry over zucchini noodles
Friday: Grilled chicken with Brussels sprouts and mashed sweet potato
Week 3
Monday: Salmon with roasted carrots and cauliflower rice
Wednesday: Lentil stew with mixed vegetables and a side salad
Friday: Turkey-stuffed bell peppers with black beans and corn
Week 4
Monday: Grilled tofu with sautéed kale and roasted red potatoes
Wednesday: Baked tilapia with green beans and couscous
Friday: Chickpea and veggie bowl with tahini dressing
Snacks (Meal 4 and 6) Rotation
Protein shake with almond milk and berries
Cottage cheese or a small handful of nuts with an apple
Sliced cucumbers, carrots, and hummus
Pumpkin seeds with a few berries or a small orange
Reach out to me at lisakielyconsulting@gmail.com. Join my fitness classes and on demand video memebership here https://www.lisakiely.com/fitness
