30 Day Challenge--Day 4

Time for another strength workout.

Day 4 is going to look just like Day 2.

Why Strength Train?

Muscle mass naturally diminishes with age.

"If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Eating Healthy Carbs

I had a question about healthy carbs versus refined carbs so here are some tips and ideas.

Good Carbs-

Fruits and Veggies

100% Whole Grains- Breads, Pastas, Brown Rice, Wild Rice, Bulgar, Popcorn, Oatmeal are a few examples. Be sure to read the labels to make sure what you are eating is really made of whole grains. As a guideline try to choose foods that provide at least 3 grams of fiber per serving.
Carbs to Avoid-
White Bread
White Rice
White Pasta
White Tortillas
Basically anything that reads enriched wheat flour on the ingredient list.

On this day you should also avoid any sugar or artificial sweeteners. I don't want to act like you should never eat sugar, but most likely we all eat too much of it. Take this day to find other ways to snack

Check out this recipe-
http://allrecipes.com/Recipe/Whole-Grain-Waffles/Detail.aspx Read the comments from others to find ways to alter the recipe if you don't have all the ingredients. Top these waffles with some fresh fruit and pair with a side of scrambled eggs for a great start to your morning.

Run/Walk: The 20-Minute Treadmill Hill Workout

Click here for Day 3 info.

If you are wanting a little inspiration for your cardio workout today check out this workout-

Run/Walk: The 20-Minute Treadmill Hill Workout

I would say it is a beginner-intermediate workout. It starts out with a 5 minute warm-up and finishes off with a 3 minute cool-down. You could repeat the workout or finish with some steady walking or jogging.

Of course if you want something more intense just bump up the speed of the intervals or increase the time.

Keep up the good work!

30 Day Fitness Challenge--Day 3

Click here for Day 2 info.

~~~DAY 3~~~

6/3/10

It is not too late to start if you haven't yet!:)

Today we are going back to the cardio. All you have to do is 30 min. plus a warm-up and cool-down.

Oh, and don't forget to keep up on the nutrition challenges.

Yesterday I watched Losing It With Jillian. I am a fan. Maybe I just like Jillian. Anyway, she made a statement that I loved and will keep with me..."why choose failure when success is an option?" It doesn't get more clear than that right? I don't think this only applies to fitness and weight loss, but to any area in your life you want to be successful.

Don't be afraid to challenge yourself!

30 Day Challenge--Day 2

Click here if you are looking for a full explanation of the challenge for the week.

~~~Day 2~~~

How did Day 1 go?

Did anyone incorporate any of the nutrition challenges yet? We had veggie quesadillas at our house and they were yummy.

Check out your workout for today-

You will do 2-3 sets of each exercise. Each set should include 15 reps. Alternate doing one set of the first exercise with one set of the second until you have completed your 2-3 sets. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.


Circuit 1-
Lunges (one set equals 15 reps on each side)

Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.

Circuit 2-
Squat Thrusts

More Advanced Version-


Bicep Curls
Tricep Dips

Circuit 3-
Shoulder Press
Mtn. Climbers


Ab Routine (you only have to complete this one time, one should be plenty:))

this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon.

If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.

True enjoyment comes from activity of the mind and exercise of the body; the two are united.

- Alexander von Humboldt

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!!!

Let the Games Begin!

My internet is being unreliable right now so I may have to post in pieces. I will let you know when changes or updates have been made. Thanks!

The 30 Day Challenge Starts tomorrow!

I was going to work through an outside website but I think it will be easiest just to post everything on the blog. For those who signed up, I will keep your emails and send you information on top of what I post. Plus those who sign up will be the ones who are eligible for the prize drawing in the end. Even if you didn't sign-up, please feel free to join us!

Are you ready for the plan?

Week 1 (6/1-6/7)

Day 1- 30 minutes cardio
Day 2- Strength routine #1 (see workout below)
Day 3- 30 minutes cardio
Day 4- Strength routine #1
Day 5- Weekend Workout (see below)
Day 6- Rest
Day 7- 30 minutes cardio

Cardio- You have the option to do any kind of cardio exercise as long as it elevates your heart rate and lasts for 30 minutes. This does not include a 5 minute warm-up and cool-down. I will provide some ideas along the way if you want the direction. If you are already doing more than 30 minutes of cardio than please keep it up! The amount of cardio time will increase as the challenge moves along.

Strength- I will provide a strength routine for you to follow. Again if you are already doing weights you can continue doing your own routine as long as you are at least doing as much work as the challenge requires. You do need to complete the ab routine. It is my special treat for you and I want to know what you think.

Here is the workout-

You will need some hand weights or elastic tubing to execute a few of the exercises. If you don't own any I suggest picking up an exercise tube. They are cheap and super effective. Check this blog entry if you need more info.

You will do 2-3 sets of each exercise. Each set should include 15 reps. Keep the rest inbetween each set short as you will keep your heart rate up and get a cardiovascular workout as well. Complete each circuit before moving onto the next one.


Circuit 1-
Lunges (one set equals 15 reps on each side)

Push-ups (can be done on knees if not able to do it on toes) click here if you want some variation on the pushup.

Circuit 2-
Squat Thrusts

More Advanced Version-


Bicep Curls
Tricep Dips

Circuit 3-
Shoulder Press
Mtn. Climbers



Ab Routine (you only have to complete this one time, one should be plenty:))

this isn't the routine I originally had planned for you, but it is still a good one. I will get my personal routine up and running soon.

If you haven't been doing abs much in the recent past this routine may be a little too long for you. Do what you can.

Weekend Routine- You can choose from any of the following activities- Hiking for at least 3 miles, Go on a bike ride with family or friends, Swim laps, Go dancing, Play an organized sport, take a yoga class, try a new group fitness class... basically anything that keeps you active while having fun at the same time!

Rest- I have set up the rest day to be on Sunday. If it works better with your schedule your rest day can be on Saturday and you can do your weekend workout on Sunday.