{"id":847,"date":"2016-12-29T06:00:53","date_gmt":"2016-12-29T11:00:53","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=847"},"modified":"2017-06-22T06:54:47","modified_gmt":"2017-06-22T10:54:47","slug":"90-day-make-it-count-challenge-laurens-plan","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-laurens-plan\/","title":{"rendered":"90-Day Make It Count Challenge: Follow Lauren’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 Lauren’s plan. Lauren works out often and eats right, but recently she’s hit a wall in terms of results. Lauren’s looking to switch up her fitness routine and build muscle. 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\/\">Carl’s <\/a>and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/29\/90-day-make-it-count-challenge-jessicas-plan\/\" target=\"_blank\">Jessica’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=\"1316\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/laurens-daily-meal-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-1.png?fit=1135%2C2412&ssl=1\" data-orig-size=\"1135,2412\" 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=\"laurens-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\/laurens-daily-meal-plan-1.png?fit=141%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-1.png?fit=482%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1316\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-2.png?resize=740%2C1573\" alt=\"laurens-daily-meal-plan\" width=\"740\" height=\"1573\"><\/noscript><img decoding=\"async\" data-attachment-id=\"1316\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/laurens-daily-meal-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-1.png?fit=1135%2C2412&ssl=1\" data-orig-size=\"1135,2412\" 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=\"laurens-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\/laurens-daily-meal-plan-1.png?fit=141%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-1.png?fit=482%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1316 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201135%202412%22%3E%3C%2Fsvg%3E\" alt=\"laurens-daily-meal-plan\" width=\"1135\" height=\"2412\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-2.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"laurens-daily-meal-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/laurens-daily-meal-plan-2.pdf\">Download Lauren’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\/\" target=\"_blank\">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)<\/p>\n<p><strong>Meals 2\/3\/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=\"2726\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-laurens-plan\/week-4-laurens-workout-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?fit=1025%2C8545&ssl=1\" data-orig-size=\"1025,8545\" 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-laurens-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-laurens-workout-plan.png?fit=36%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?fit=123%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2726\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=740%2C6169\" alt=\"Week 4 Lauren's Workout Plan.png\" width=\"740\" height=\"6169\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=36%2C300&ssl=1 36w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=768%2C6402&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=123%2C1024&ssl=1 123w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=272%2C2268&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=740%2C6169&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"2726\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-laurens-plan\/week-4-laurens-workout-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?fit=1025%2C8545&ssl=1\" data-orig-size=\"1025,8545\" 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-laurens-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-laurens-workout-plan.png?fit=36%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?fit=123%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2726 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%208545%22%3E%3C%2Fsvg%3E\" alt=\"Week 4 Lauren's Workout Plan.png\" width=\"1025\" height=\"8545\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%208545%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-laurens-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=36%2C300&ssl=1 36w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=768%2C6402&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=123%2C1024&ssl=1 123w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=272%2C2268&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png?resize=740%2C6169&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"week-1-laurens-workout-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-laurens-workout-plan.pdf\" target=\"_blank\">Download Lauren’s training plan as a .pdf<\/a><\/strong><\/p>\n<p><u><\/u><strong>Strength Training Adjustment Progression<\/strong><br>\nWeek 2: Increase sets to 3, reps increase to 10<br>\nWeek 3: Sets remain at 3, reps remain at 10<br>\nWeek 4: Sets increase to 4, reps increase to 12<\/p>\n<p><strong>Moderate Intensity Cardio Progression<\/strong><br>\nWeek 1-2: 5-minute warmup, 5 minutes post-workout<br>\nWeek 3-4: 5-minute warmup, 10 minutes post-workout<\/p>\n<p><strong>Deadlift Conditioning Circuit Progression<\/strong><br>\nWeek 1: 3 times through<br>\nWeek 2: 4 times through<br>\nWeek 3: 5 times though<br>\nWeek 4: 6 times through<\/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-laurens-plan\/\">Read More <span class=\"screen-reader-text\">90-Day Make It Count Challenge: Follow Lauren’s Plan<\/span><\/a><\/p>\n","protected":false},"author":70,"featured_media":1165,"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-847","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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