{"id":1359,"date":"2016-12-29T06:00:15","date_gmt":"2016-12-29T11:00:15","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=1359"},"modified":"2017-06-22T06:55:17","modified_gmt":"2017-06-22T10:55:17","slug":"90-day-make-it-count-challenge-jessicas-plan","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-jessicas-plan\/","title":{"rendered":"90-Day Make It Count Challenge: Follow Jessica’s Plan"},"content":{"rendered":"<p><em>Most people start the new year off with the very best of intentions, ready to take on their resolutions to be healthier, stronger, fitter, etc. full steam ahead. But somewhere around the third week of January, they just…poop out. No judgement here\u2014we’ve been there. But, we do have a solid plan of action for reaching your goals this year.<\/em><\/p>\n<p><em>Introducing the <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/90-day-challenge\" target=\"_blank\">90-Day Make It Count Challenge<\/a>! This is a three-phase challenge in which you pick one of three Health Enthusiasts’ training and nutrition programs that best matches your personal goals. The plans for the month of January have been provided by<\/em><em> lifestyle transformation coach Dylan Thomas, who specializes in fat loss, muscle building, and metabolic enhancement<\/em><em>. <\/em><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/b\/muscletech\/N-976\" target=\"_blank\">All MuscleTech and Hydroxycut products are BOGO 50% in January. <\/a><\/strong><\/p>\n<p><em>Below is The Vitamin Shoppe Health Enthusiast Jessica’s plan. Jessica hasn’t kept a dedicated workout routine or diet for a long time, and is eager to turn her lifestyle around. At her heaviest weight ever, she wants to lose pounds and get re-energized. Sound like you? Follow her plan and document your personal progress using the hashtag #VSMakeItCount.<\/em><\/p>\n<p><em>(Not the plan that’s quite right for you? Check out <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/29\/90-day-make-it-count-challenge-carls-plan\/\" target=\"_blank\">Carl’s<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/29\/90-day-make-it-count-challenge-laurens-plan\/\" target=\"_blank\">Lauren’s<\/a> plans to find a better fit.) <\/em><\/p>\n<p style=\"text-align:center;\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"1374\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/jessicas-daily-meal-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=1135%2C2349&ssl=1\" data-orig-size=\"1135,2349\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"jessicas-daily-meal-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=145%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=495%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1374\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-2.png?resize=740%2C1532\" alt=\"jessicas-daily-meal-plan\" width=\"740\" height=\"1532\"><\/noscript><img decoding=\"async\" data-attachment-id=\"1374\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/jessicas-daily-meal-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=1135%2C2349&ssl=1\" data-orig-size=\"1135,2349\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"jessicas-daily-meal-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=145%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-1.png?fit=495%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1374 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201135%202349%22%3E%3C%2Fsvg%3E\" alt=\"jessicas-daily-meal-plan\" width=\"1135\" height=\"2349\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-2.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"jessicas-daily-meal-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/jessicas-daily-meal-plan-2.pdf\">Download Jessica’s meal plan as a .pdf<\/a><\/strong><\/p>\n<h3 style=\"text-align:left;\"><strong>Suggested Supplements<\/strong><\/h3>\n<p><strong>Meal 1:<\/strong><br>\n<a href=\"http:\/\/www.muscletech.com\/products\/essential-series\/platinum-multivitamin\/\">MuscleTech Platinum Multi Vitamin<\/a> (3)<br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/p\/omega-3-fish-oil-600-epa-240-dha-1200-mg-180-softgels\/vs-2643\" target=\"_blank\">The Vitamin Shoppe Omega Fish Oil<\/a> (1)<br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/p\/hardcore-hardcore-next-gen-180-capsules\/me-2233\" target=\"_blank\">Hydroxycut Next Gen<\/a> (2)<\/p>\n<p><strong>Meal 2:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<br>\nHydroxycut Next Gen (2)<\/p>\n<p><strong>Meal 3:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<\/p>\n<p><strong>Meal 4:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<\/p>\n<p style=\"text-align:center;\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"2733\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-jessicas-plan\/week-4-jessicas-workout-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=1025%2C7179&ssl=1\" data-orig-size=\"1025,7179\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"week-4-jessicas-workout-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=43%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=146%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2733\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=740%2C5183\" alt=\"Week 4 Jessica's Workout Plan.png\" width=\"740\" height=\"5183\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=43%2C300&ssl=1 43w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=768%2C5379&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=146%2C1024&ssl=1 146w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=272%2C1905&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=740%2C5183&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"2733\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-jessicas-plan\/week-4-jessicas-workout-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=1025%2C7179&ssl=1\" data-orig-size=\"1025,7179\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"week-4-jessicas-workout-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=43%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?fit=146%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2733 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%207179%22%3E%3C%2Fsvg%3E\" alt=\"Week 4 Jessica's Workout Plan.png\" width=\"1025\" height=\"7179\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%207179%22%3E%3C%2Fsvg%3E 1025w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=43%2C300&ssl=1 43w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=768%2C5379&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=146%2C1024&ssl=1 146w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=272%2C1905&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png?resize=740%2C5183&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"week-1-jessicas-workout-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-jessicas-workout-plan.pdf\" target=\"_blank\">Download Jessica’s workout plan as a .pdf<\/a><\/strong><\/p>\n<p><strong>Strength Training Adjustment Progression<\/strong><br>\nWeek 2: Increase sets to 3, reps remain at 10<br>\nWeek 3: Sets remain at 3, reps increase to 12<br>\nWeek 4: Sets remain at 3, reps increase to 15<\/p>\n<p><strong>Plyo Circuit Weekly Progression<\/strong><br>\nWeek 2: 3 times through the circuit<br>\nWeek 3: 4 times through the circuit<br>\nWeek 4: 5 times through the circuit<\/p>\n<p><strong>Abdominal Training Progression<\/strong><br>\nWeek 2: 4 sets of each exercise<br>\nWeek 3: 5 sets of each exercise<br>\nWeek 4: 6 sets of each exercise<\/p>\n<p><strong>Moderate Intensity Cardio Progression<\/strong><br>\nWeek 1: 10-minute warmup, 10 minutes post-workout<br>\nWeek 2: 10-minute warmup, 15 minutes post-workout<br>\nWeek 3: 10-minute warmup, 20 minutes post-workout<br>\nWeek 4: 15-minute warmup, 20 minutes post-workout<\/p>\n<p><strong>High Intensity Sprints<\/strong><br>\nWeek 1: 3 Sprints, 10 Seconds in duration<br>\nWeek 2: 4 Sprints, 10 Seconds in duration<br>\nWeek 3: 5 Sprints, 10 seconds in duration<br>\nWeek 4: 6 Sprints, 10 Seconds in duration<\/p>\n<h3 style=\"text-align:left;\"><strong>Suggested Supplements<\/strong><\/h3>\n<p style=\"text-align:left;\"><strong>Intra-Workout:<\/strong><br>\n1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/amino-build-next-gen-icy-rocket-278-g-powder\/me-1088\" target=\"_blank\">Amino Build Next Gen<\/a><br>\n1\/2 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/muscletech-100-platinum-glutamine-10-65-oz-powder\/me-1076\" target=\"_blank\">MuscleTech Platinum Glutamine<\/a><\/p>\n<p><strong>Post-Workout:<\/strong><br>\n1 scoop <a href=\"http:\/\/www.muscletech.com\/products\/performance-series\/nitro-tech-100-whey-gold\/\" target=\"_blank\">NitroTech 100% Whey Gold<\/a> OR <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=muscletech%2Bnitro%2Btech%2Bcrunch\" target=\"_blank\">1 NitroTech Crunch bar<\/a><\/p>\n<p><strong>On-the-Go:<\/strong><br>\n1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=muscletech%2Bnitrotech%2Bripped\" target=\"_blank\">NitroTech Ripped<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most people start the new year off with the very best of intentions, ready to take on their resolutions to be healthier, stronger, fitter, etc. full steam ahead. But somewhere around the third week of January, they just…poop out. No judgement here\u2014we’ve been there. But, we do have a solid plan of action for reaching<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-jessicas-plan\/\">Read More <span class=\"screen-reader-text\">90-Day Make It Count Challenge: Follow Jessica’s Plan<\/span><\/a><\/p>\n","protected":false},"author":70,"featured_media":1361,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7],"tags":[114,135],"class_list":["post-1359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","tag-health-enthusiasts","tag-infographic"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is 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