03 UM Nutrition Training Plan

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 3
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 3
Unbeatable Mind Copyright
© 2014-2015
by Mark Divine
All rights reserved. No part of this book may be

reproduced in any form or by any electronic or
mechanical means, including information storage
and retrieval systems, without permission in writing
from Mark Divine, except by a reviewer who may
quote brief passages in a review.
MONTH 3
Unbeatable Mind
Nutrition and
Workout Plan
NUTRITION AND WORKOUT PLAN - MONTH 3 4

ARE YOU SEEING or feeling positive results? If you have stuck with the program, you
should be starting to feel better at the very least. Adding more veggies alone to you
diet will bring about so many great benefits to your health.
1. More Fiber will clean out and regulate your digestive system. You might
notice colon benefit as well as bloating reduction.
2. You may notice you sleep better due to less additives and chemical and a
smoother running system
3. Performance enhancement may increase with less heavy carbs. You
may find your brain functions faster without a bunch of processed food
jumbling up your system.
4. Energy may increase from the increase of naturally occurring vitamins
and minerals from the added fruits and veggies.
5. Your waist line may be shrinking a bit.
Let’s talk about Sugar. You are probably waiting for me to tell you that sugar
ultimately needs to go out of your diet. Ok, if you are that kind of person who doesn’t
particularly like sweets then go for it. There is not much good about sugar or sugar
substitutes. Let’s drift back into reality for a moment and put sugar into perspective.
Every human culture, most animals, and many plants have eaten some form of
sugar… since the beginning of time! Yes that is a long history of sugar intake. What
we want you to adjust is the type of sugars you eat and how often. That simple. Think
you can handle that? Yeah we think you can!
Sugar is a carb. Even in fruit form, it is less then viable on the nutritional charts.
Simple sugar or corn syrup is added to more foods than I care to list here. Check
your labels and you will be hard pressed to find food without added sugar. There are
all kinds of tricky names for it too so don’t be fooled! This month you will start to
take a look at your relationship with sugar. Track how much you eat and when. Start
to make some cuts to your sugar intake and use better options like honey or maple
syrup instead of brown or white sugar.

Month 3
Here is your assignment: Please take out ¼ of the sugar from your diet this month.
Using your tally collection from last month record the number that represents ¾ of
your sugar intake on the foods below next to that food. That is your target number for
the month. Continue with your newly formed habits around your grains and starches.
I have underlined the foods rich in sugars.
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 net to the group each
night. Print this out and keep next to your bed.
FOOD NAME TIMES PER WEEK
Fast food
Soda
Alcohol
Bread
Pasta
Dairy Products
Oils and butter
Caffeinated products
Protein supplements
Red Meat
Rice
Chips or Crackers
Pizza
Lunch meats, sausages, or cold cuts
Juices

Candy and sweets
Cakes, Muffins, Pies
Chicken and Fish
Spoonful’s of Sweetener
Greens
Peppers, onions and garlic
Lettuce and cabbages
Root veggies
Squashes
Citrus
Berries
Apples and pears
Bananas
Exotic Fruits (pineapple, kiwi, coconuts)
Cereals
Eggs
Water
Nuts and beans
Seeds
Add your own food:
Add your own food:
Add your own food:
Add your own food:
Add your own food:
Add your own food:

TAKE SOME TIME TO JOURNAL HOW YOU ARE FEELING WITH SOME OF THE
CHANGES YOU HAVE MADE THUS FAR:
Have you lost any weight? If yes, how much?
Have you slept better?
Do you feel more energized?
What has been the biggest challenge for you so far?

Month 3 (Push Up 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.
Monday: 30 minutes walk, run, row, bike, or swim
Tuesday: 2 Rounds: Tabata Push Ups (20 seconds on/10 seconds rest), After
Mobilize Ankle, Hips, and Shoulders
Wednesday: 5 Rounds: 6 Pull Ups, 7 Box Jumps (20”), 8 Burpees, 9 Sit Ups
(Scaling Options- Jumping Pull Ups and Step Ups)
Thursday: 30 minutes walk, run, row, bike, or swim
Friday: 15 Min AMRAP: 9 Push Up, 12 Mountain Climbers, 15 Air Squats (Scaling
Options- Scale Number of Reps and/or workout time)
WEEK 2: DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS.
Tuesday: 6 Rounds: (30 Seconds On/30 Seconds Off) Push Ups, After Mobilize
Ankles, Hips, and Shoulders
Wednesday: 4 Rounds: 200m Run, 20 Jumping Squats, 20 Arm Haulers, 40

Second Plank (Scaling Options- Scale Number of Rounds and/or Reps)

Friday: 20 Min AMRAP: 10 Burpees, 15 Sit Ups, 30 Jump Rope Singes (Scaling
Options- Scale Workout to 10 Minutes and/or lower Reps)
Tuesday: 10 Rounds For Time: 15 Push Ups, 10 Jumping Lunges, 5 Pull Ups,
(Scaling Options-Lower Rounds and/or Reps, Scale Pull Ups with Band or Jumping
Pull Ups). After Mobilize Ankles, Hips, Shoulders
Wednesday: 10 Min AMRAP: 10 Burpees, 8 Push Ups, 6 2 Count-Mountain

Climbers
Friday: “Barbara” 5 Rounds For Time: 20 Pull Ups, 30 Push Ups, 40 Sit Ups,
50 Air Squats, Rest 3 Min between Rounds. (Scaling options- Scale Number of
Rounds and/or Lower Number of Reps by 10-20 for Each Movement).
Tuesday: 3 Rounds: Tabata Push Ups (20 seconds on/10 seconds rest), After
Mobilize Ankle, Hips, and Shoulders
Wednesday: 6 Rounds For Time: 21 Squats, 14 Sit Ups, 7 Burpees, 100m Shuttle
Run

Friday: “Cindy” 20 Minute AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air Squats
(Scaling Options—Lower Workout Time to 10 Min AMRAP, Scale Pull Ups with
Band or Jumping Pull Ups).

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N U T R I T I O N A N D W O R K O U T P L A N

All rights reserved. No part of this book may be

NUTRITION AND WORKOUT PLAN - MONTH 3 4

NUTRITION AND WORKOUT PLAN - MONTH 3 5

FOOD NAME TIMES PER WEEK

Oils and butter

Lunch meats, sausages, or cold cuts

NUTRITION AND WORKOUT PLAN - MONTH 3 6

Cakes, Muffins, Pies

Chicken and Fish

Peppers, onions and garlic

Lettuce and cabbages

Apples and pears

Exotic Fruits (pineapple, kiwi, coconuts)

Nuts and beans

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

NUTRITION AND WORKOUT PLAN - MONTH 3 7

Have you lost any weight? If yes, how much?

Have you slept better?

Do you feel more energized?

What has been the biggest challenge for you so far?

NUTRITION AND WORKOUT PLAN - MONTH 3 8

(Rest 2 Min Between Each Discipline)

Monday: 30 minutes walk, run, row, bike, or swim

Thursday: 30 minutes walk, run, row, bike, or swim

WEEK 2: DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS.

Monday: 30 minutes walk, run, row, bike, or swim

Wednesday: 4 Rounds: 200m Run, 20 Jumping Squats, 20 Arm Haulers, 40

NUTRITION AND WORKOUT PLAN - MONTH 3 9

WEEK 3: DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS.

Monday: 30 minutes walk, run, row, bike, or swim

Wednesday: 10 Min AMRAP: 10 Burpees, 8 Push Ups, 6 2 Count-Mountain

Thursday: 30 minutes walk, run, row, bike, or swim

WEEK 4: DOCUMENT YOUR MOOD, SLEEP, AND FEELING DURING WORKOUTS.

Monday: 30 minutes walk, run, row, bike, or swim

Thursday: 30 minutes walk, run, row, bike, or swim

NUTRITION AND WORKOUT PLAN - MONTH 3 10

NUTRITION AND WORKOUT PLAN - MONTH 3 11

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