30 Day Challenge---Day 1

Make sure to click here for the full explanation of the challenge.

~~~DAY 1~~~

Fitness Challenge for today is 30 minutes of cardiovascular exercise (plus a 5 min. warm-up and cool-down).

You can choose the exercise but if you want an idea try these kickbox routines-

In addition to the exercise I want you to complete these nutrition challenges sometime throughout this week-

1. Meatless Menu- One dinner this week needs to be completely meatless.

Here are some ideas if you need them-

http://allrecipes.com/Recipe/Avocado-Tacos/Detail.aspx (Jazz this one up with black beans and tomatoes)

http://allrecipes.com/Recipe/Vegetarian-Moussaka/Detail.aspx

http://allrecipes.com/Recipe/Farmers-Market-Vegetarian-Quesadillas/Detail.aspx

http://allrecipes.com/Recipe/The-Best-Vegetarian-Chili-in-the-World/Detail.aspx

2. Au Natural- For one whole day you need to refrain from any and ALL refined carbs (white flour, sugar, rice, etc.) and artificial sweeteners. Today is the day to focus on getting your fruits, veggies and fiber:).

3. Omega 3- Create a meal or snack that incorporates this healthy fat.

The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

Food rich in Omega 3s-

Albacore tuna
Sardines
Salmon
Mackerel
Atlantic herring
Swordfish
Lake trout
Flaxseed and flaxseed oil
Soybeans and soybean oil
Walnuts
Soy nuts
Olive oil
Pumpkin seeds

ENJOY!!!