Michelle's Plan · Week 6 · Sep 6 – Sep 12This Week

Week 6 — Pulled Pork Week 🌿

Sep 6 – Sep 12, 2026 · Your only job this week: follow the pages.

✨ This Week's Spark

Your muscles don't know how old you are. In strength studies, people in their 70s gain strength at nearly the same rate as people in their 20s. The machinery never stops listening — it's just waiting to be asked.

This week at a glance

The food	Sunday: crock-pot pulled pork tenderloin. Every other night is already made or takes 15 minutes.
The gym	Phase 1 — Learn the Moves — Weeks 1–2: just 1–2 light sets of each. We're grooving form, not setting records. By week 4 you'll own these.
9pm dessert	On the calendar every night, with your gummies. Part of the plan, not a slip.
Weigh-in	Sunday morning only. Write it on the calendar page, then forget it until next Sunday.

The week is a win if…

…you check 24 of the 28 boxes on the next page. A missed box is information, not failure.

Portions and the approved brands live in the Start Here packet. Questions → Matthew.

Michelle's Plan · Week 6 · Sep 6 – Sep 12The Week + Checkboxes

Every day: 8:30 coffee · 11:30 breakfast · 3:00 snack · 6:00 dinner (green) · 9:00 dessert (amber). Boxes: M meals eaten · D dinner as planned · W today's workout done (the pill — gym or walk) · 9 dessert as planned.

SUNCOOK DAY 9/6

Crock-pot pulled pork tenderloin9PM cheesecake cup

EASY WALK

M D
W 9

MON9/7

Pulled-pork bowl9PM dark chocolate + berries

WEIGHTS · DAY A

M D
W 9

TUE9/8

Pulled-pork tacos9PM Yasso bar

WALK 25–30

M D
W 9

WED9/9

Pulled pork on a baked potato9PM dark chocolate + berries

WEIGHTS · DAY B

M D
W 9

THU9/10

Big salad + pulled pork9PM cheesecake cup

WALK 25–30

M D
W 9

FRI9/11

Garlic shrimp + rice9PM SmartSweets

BIKE + BALANCE

M D
W 9

SAT9/12

Out, or dinner from the freezer9PM dark chocolate or your pick

WALK

M D
W 9

SUNDAY WEIGH-IN: morning, after the bathroom, before coffee → write it here: ______ lbs → forget it until next Sunday. Boxes this week: ______ / 28 (24+ = winning)

Michelle's Plan · Week 6 · Sep 6 – Sep 12Grocery List — for Rick

Tags show the best-value store. Anything on the Approved Brands pages (Start Here) is a yes — grab whatever's on deal. Feeds one person for the week.

Meat & protein

Pork tenderloins × 2COSTCO

Frozen raw shrimp, 1 lbCOSTCO

This week's pantry

Salsa verde, 1 jar (16 oz)CUB

Rice, 2 lb bag — if lowCOSTCO

Produce

Russet potatoes × 4 (baked-potato night)CUB

Plain slaw mix, 1 bag + salad kits × 2 (Caesar or Sweet Kale)COSTCO

Limes × 2CUB

Every-week staples (check the fridge first)

Fage 0% Greek yogurt, 35 oz tubCOSTCO

Good Culture cottage cheese, 24 ozCOSTCO

Eggs, 1 dozen + egg whites, 16 oz cartonCOSTCO

Unsweetened almond milk, 2 × 32 ozCUB

Mixed berries, 2 lb (fresh or frozen)COSTCO

Bananas × 6 + apples × 4 (Honeycrisp or Fuji)CUB

Rolled oats (42 oz) · chia (8 oz) · PBfit (16 oz) · granola (12 oz) — if lowCOSTCO

Vanilla Greek yogurt, 4-pack (dessert cups)CUB

Graham crackers, 1 box + honey (12 oz) — if lowCUB

Yasso 1 box (15) · SmartSweets × 3 packs · seltzer 1 case (24)COSTCO

Chobani coffee creamer, 24 ozCUB

Michelle's Plan · Week 6 · Sep 6 – Sep 12Sunday Cook Day

SUNDAY COOK DAY — ABOUT 2 HOURS, THEN YOU'RE DONE COOKING FOR THE WEEK

Put on music or a show. Steps in order — the pot does the hard part.

Pork + salsa verde into the crock pot on LOW — that's genuinely the whole job.

Pot of rice, wash potatoes for the baked-potato night, breakfast jars, dessert cups. Easy Sunday.

Two overnight-oats jars for the walk days, and set the parfait station (granola cups scooped, berries washed, yogurt up front).

Three cheesecake cups: whipped vanilla yogurt over crushed graham, berries on top, lidded jars.

Label everything. Extras to the freezer — the freezer stash is your backup plan every single week.

Wednesday top-up — 15 minutes, optional

Refill the parfait cups, one more oats jar if you're low, move the next dinner to the front of the fridge. That's it.

Michelle's Plan · Week 6 · Sep 6 – Sep 12Recipes · Green & Amber Pages

■ Meal · Sunday Cook Day

Crock-Pot Pulled Pork Tenderloin

Crock pot · 10 min of your time

2 pork tenderloins
1 jar salsa verde
1 teaspoon each: cumin, garlic powder
Squeeze of lime at the end

Tenderloins + salsa verde + spices in the crock pot. LOW for 6–7 hours.
Shred with two forks; stir back into the juices with the lime.
Tonight over rice; the rest feeds tacos, a baked potato night, and a salad.

Your portion: Tonight: fist of rice + a big helping of pork + slaw + a spoon of yogurt.

Good to know: Tenderloin is as lean as chicken breast — this is the leanest pulled pork there is.

■ Meal · Friday

Garlic Shrimp + Rice

One pan · 15 minutes, start to plate

Half the shrimp bag, thawed under cold water 10 min
3 garlic cloves, chopped · 1 tablespoon olive oil
Squeeze of lime · chili flakes if you want heat

Hot pan, oil, garlic — 30 seconds.
Shrimp in one layer — 2 minutes a side, until pink and curled.
Lime over the top. Done in one song.

Your portion: Your plate: all the shrimp + a fist of rice + the biggest salad of the week.

■ Meal · Mornings

Parfait Bowl — your biggest protein of the day

2 minutes · the station is already set up

1 cup Fage yogurt + 1 scoop vanilla protein, stirred in
Big handful of berries
1 pre-scooped granola cup
Drizzle of honey

Stir the protein into the yogurt first — it turns into vanilla pudding.
Berries, granola, honey. Dessert for breakfast, doing the most work of anything you eat all day.

Your portion: Gym days: eat this after the gym, around 11:30. Don't skip it.

Good to know: Trade for: a protein shake + 2 hard-boiled eggs, or an oats jar.

Michelle's Plan · Week 6 · Sep 6 – Sep 12Recipes · Green & Amber Pages

■ Meal · Mornings

Overnight Oats Jars

5 min a jar · make 2 on Sunday · eat cold

Per jar: ½ cup oats · 1 tablespoon chia seeds
¾ cup almond milk · ½ scoop vanilla protein
1 tablespoon PBfit · handful of berries · 1 teaspoon honey

Shake the protein and PBfit into the almond milk, right in the jar.
Oats and chia in, stir, berries on top, lid on, fridge.
Eat cold — half at 8:30 if hungry, the rest at 11:30, or all at once.

Your portion: Quiet bonus: the oats in this jar actively help your cholesterol.

■ Meal · Mornings

Egg Scramble Plate

10 minutes

2 eggs + ½ cup egg whites
Handful of chopped peppers and onions from Sunday
Cheese sprinkle · salsa on top
1 low-carb tortilla, or a fist of potatoes

Soften the veggies 3 minutes. Eggs in, gentle stir until just set.
Cheese, salsa. Tortilla on the side or wrap it all up.

Your portion: Your plate: the whole scramble + the tortilla OR the potatoes — pick one.

■ Meal · Mornings

Protein Pancakes — weekend treat

15 minutes · Saturday or Sunday morning

½ cup oats · 1 ripe banana · 2 eggs
1 scoop vanilla protein · splash of almond milk · pinch of cinnamon

Everything in the blender until smooth. Rest 2 minutes.
Small pancakes on a medium pan, flip when bubbles pop.
Top with berries and a small drizzle of honey — not the syrup bottle.

Your portion: Your stack: 3 small pancakes. Yes, pancakes are in the plan.

Michelle's Plan · Week 6 · Sep 6 – Sep 12Recipes · Green & Amber Pages

■ Dessert · The 9pm Sweet

Cheesecake Cups

10 min on Sunday · makes 3 · about 170 calories each

Per cup: ¾ cup vanilla Greek yogurt
1 graham cracker sheet, crushed
Small drizzle of honey · a few berries

Crushed graham in the bottom of a small jar.
Yogurt whipped with honey over the top. Berries. Lid. Fridge.
9pm: spoon, couch, show. Your gummies go with it. This is the plan working, not breaking.

Your portion: The 9pm rotation: cheesecake cup · Yasso bar · SmartSweets · dark chocolate + berries.

Michelle's Plan · Week 6 · Sep 6 – Sep 12Gym · Phase 1 — Learn the Moves

■ Weights · Monday · 10am

Day A — Phase 1 — Learn the Moves

Easy bike 20 minutes (you can chat) → the list → balance moves. Weeks 1–2: just 1–2 light sets of each. We're grooving form, not setting records. By week 4 you'll own these.

	Exercise (tap the name for a video)	It should feel like	If it hurts, do this instead
1	Leg press ▸ Feet high on the plate · knees point the same way as your toes · don't lock your knees straight	Thighs working, knees quiet	Stand up and sit down from a high box, holding weights
2	Seated chest press ▸ Shoulder blades back and down · handles at the middle of your chest	Chest and arms, not shoulders	Push-ups against the wall, hands wide
3	Seated cable row ▸ Sit tall · pull to your belly · squeeze your shoulder blades together	Upper back doing the work	Pull a band anchored at the rail
4	Shoulder press with dumbbells, seated ▸ Back against the pad · press up · keep your shoulders down, don't shrug	Shoulders, no neck strain	Lift light dumbbells to the front instead
5	Leg curl machine ▸ Lower slowly — count to 3 on the way down	Back of your thighs	Lie on the mat and lift your hips (bridges)
6	Suitcase carry ▸ One heavy-ish dumbbell in one hand · walk tall 20 steps · switch hands	Your side muscles fighting the lean	Lighter dumbbell, walk next to the rail

All of these: 2 × 10–12. Stop each set 2 reps before it gets ugly.

Balance moves — 5 minutes, by the rail

Staggered-stance hold (One foot half ahead of the other, 30 seconds each side) → Single-leg stand at the rail (Fingertips down, 20 seconds each side) → Dead bug (8 each side, slow, low back stays down) → Bird dog (8 each side, steady hips). Using the rail is smart, not weak.

The rule — every workout, forever

Muscle burn is fine; a mild ache that's gone by morning is fine. Sharp pain, swelling, limping, or worse-the-next-day = stop and use the "do this instead" column. The swap IS the workout. And if evening medicines leave a morning foggy — dizzy or unsteady = easy bike only today. Still counts, still check the box.

Michelle's Plan · Week 6 · Sep 6 – Sep 12Gym · Day B + Friday

■ Weights · Wednesday · 10am

Day B — Phase 1 — Learn the Moves

	Exercise (tap the name for a video)	It should feel like	If it hurts, do this instead
1	Goblet squat to a bench ▸ Hold one dumbbell at your chest · sit back until you touch the bench · stand tall	Thighs and seat	Higher bench, or no weight
2	Lat pulldown ▸ Wide grip · pull down to your collarbone · don't lean way back	The wide muscles of your back	Pull-downs with a band
3	Chest press on the incline bench ▸ Bench tilted up a little · press up and slightly back	Upper chest	The chest press machine, light
4	Step-ups onto a low box ▸ Whole foot on the box · push through your heel · rail at your side	The stepping leg does the lift	Lower box, or no weights
5	Face pull (cable or band) ▸ Pull toward your forehead · elbows high · squeeze	The back of your shoulders	Pull a band apart at chest height
6	Farmer carry, two dumbbells ▸ Walk tall, 30 steps · your grip works hard	Grip and posture	Lighter dumbbells

All of these: 2 × 10–12. Stop each set 2 reps before it gets ugly.

Core — 5 minutes

Dead bug × 8 each side → Side plank from your knees (15 seconds each side) → bird dog × 8 each side → once more through.

■ Bike + Balance · Friday · 10am

Bike Day

Bike 30 minutes: 5 easy → 20 a little breathy but could still chat → 5 easy. Then Monday's balance moves, twice through, plus 2 farmer-carry laps. Done by 11.

WALK days: 25–30 easy minutes at a chatting pace. Not a workout — a habit. It still checks the box. · Tap any dotted exercise name on your phone or tablet to watch a short how-to video.