30 Day Fitness Challenge--Week 4

Week 4

anyone still with me?..

If not it is never too late to start over.

Your last and final week will look like your week 2 plan, except you will keep the cardio minutes at 60 min per session.

Click here for the week 2 plan-

http://personalchallengefitness.blogspot.com/2010/06/30-day-fitness-challenge-week-2.html

I realize I didn't do a weekend workout for week 2 so here it is-

If possible do this outside. Create a walking/running course that is 3 miles long. If outside isn't a possibility you can do this on a treadmill. You are going to walk/run this course and time yourself from start to finish. Before you start do a 5 minute warm-up and be sure to cool-down adn stretch after you finish.

If 3 miles isn't a challenge for you then make it a 5 mile course.

Challenge yourself to do this course again in 6 weeks with the goal to do it in a faster time (Don't let this me the end of your own personal fitness challenge).

And don't forget to keep up with the nutrition challenges...

1. Fruits and Veggies- Get 9 servings in one day (click here for helpful tips)

2. Au Natural- Same as last week...no refined carbs or artificial sweeteners for 1 day (hopefully by now you are starting to do this more than one day a week)

3. Healthy Start- For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein. (if you haven't tried the whole grain waffle recipe I posted earlier you should definitely give it a try...delicious. Especially topped with all the fresh berries that are inseason right now).

Delicious Whole Grain Waffles

This is a must try recipe...

http://allrecipes.com/Recipe/Oatmeal-Waffles-2/Detail.aspx

I did add a little bit of white flour to the recipe to make it less heavy and I also added a little more oatmeal. I think next time I want to try a little cinamon too. The recipe does make a lot so if you don't have to feed a lot of mouths you can have these on hand for a quick and easy breakfast.

Week 3

Sorry for the lack of posts this last week. We were out of town a lot this week and I didn't have time to sit down and blog much. I promise to make up for it this week. As for the plan, week 3 will look just like week 1 except for the cardio minutes will be bumped up to 60 minutes.

I will do my best to focus on healthy recipes this week. I have been trying to find a muffin and bread recipe that are completely whole grain, but I have yet to have enough success to share any of them with you. I will keep experimenting and I promise to share once I find the magic one.

I really am on a mission to find foods that are healthy yet taste good enough that my husband won't know they are healthy for him. If he had it is his way we would eat hot dogs and hamburgers every night. One day I hope to convert him to the health nut life but I feel it will take a lifetime to accomplish this.

Good luck with week 3. We shall keep in touch!

Day 5-6-7

Hope the weekend went well for you and that you found a way to stay active.

Today (Day 7) is a 30 minute cardio day. The minutes increase with week 2!

Don't forget about your nutrition challenges-

1.meatless menu

2. Au natural (no refined carbs or articifial sweeteners for a day)

3. Omega-3s (fix one meal that incorporates this healthy fat)

I will have week 2 info posted shortly.

30 Day Fitness Challenge--Week 2

30 Day Fitness Challenge--Week 2

(6/8-6/14)

The Plan

Tues 6/8- Strength (see routine below for ideas)

Wed 6/9- 45 min cardio

Thurs 6/10- Strength

Fri 6/11- 45 min cardio

Sat 6/12- Weekend Workout (see description below)

Sun 6/13- REST!

Mon 6/14- Strength

Nutrition Challenges-

1. Fruits and Veggies- Get 9 servings in one day (click here for helpful tips)

2. Au Natural- Same as last week...no refined carbs or artificial sweeteners for 1 day

3. Healthy Start- For 2 mornings this week be sure to get a breakfast that includes both whole grains and healthy protein.

I will get some ideas posted soon to help you accomplish these challenges.

Strength Routine
If you need help modifying these exercises let me know. Most can be done with minimal equipment, but let me know if you don't have what it takes to execute the exercises effectively.

Step Ups and Push-ups-

Do one set of the step-ups followed by a set of 15 push-ups. Repeat this circuit 3 times.



Trio-
Do this circuit 3 times as well.



Upper Boday Interval-
The end of this video will explain how to execute these intervals.


Abs-
Do 3 sets of these exercises.

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!!!

Take the 30 Day Challenge!...

Starting June 1st I will be hosting a 30 day Fitness Challenge. I want you to join me!

Here is a quick run-down of the program-

I will provide you with 30 days of fitness challenges. The guidelines will be basic, but I will provide you with creative ways to implement them along the way.

I will also be providing a weekly email with information to keep you on track and motivated to finish the challenge.

The program is for EVERYONE!!!

If you complete the program you will be entered into a drawing to win a fitness or nutrition book (I will give you a few choices).***

This is the perfect way to keep you motivated as you approach the SUMMER SEASON.

***Add a little extra bang for your buck...

I know you will be even more motivated to finish this challenge if you turn it into a little competition with your family, friends or co-workers. Why not gather the crew and throw a little money into the mix. Nothing like a little peer pressure to keep you on your toes.

Example: Everyone donates money (as much as you want) to the cause. Whoever finishes the challenge gets the money back. For those who don't finish, their money is divided between those who did.

Or...

I won't be making this a weight loss challenge but you and your crew can. Whoever loses the biggest percentage of weight gets the money.

Whatever the case, just do it!!!!

Please provide your email address in the comment section so that I can send you an invite to the challenge. Or if you don't feel comfortable leaving it in the comment section you can email me at pcfitness10@gmail.com

Please have everyone who will be joining you provide their email.