Week 2---The Plan

The posts are out of order so click here to check out the plan for week 2.

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!