God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it. 1 Corinth 10:13
Welcome to the first day of your 2 week challenge. Today it’s all about just gettin’ it done. Gettin in your cardio. Gettin’ in your strength training and gettin’ in the right amount of food! So ya’ll ready? Oh a great tool to have is a food/activity APP get one!
Don’t forget this printable portion chart
Move Yo’ Body Cardio Challenge:
Beyonce Move Your Body video (seen here)
Get Outside and MOVE! With both challenges, your heart rate should change to a noticeably more rapid pace and should cause your breathing pattern to change.
Get Yo’ Workout On Strength Challenge:
Hammer Curls: grab a set of dumbbells (or soup cans) hold them at your sides with your arms straight palms facing your hips. Bend from the elbow and curl the dumbbells upward. Keep your elbows locked at your sides, at the top of the move your knuckles should be facing forward in the ‘hammer’ position. Resist the weight as you lower and repeat. (2 sets 15)
Side Lunges: stand with your feet together, take a large side step out to your left bend your left knee and squat toward the floor til your right leg is almost parallel to the floor/straight. Push into your left heel to push yourself back up into the standing position and step your feet back together. Repeat on the opposite side. (15 each side)
Step Ups Stand behind an exercise step or stairs; make sure your entire foot is on the bench/step surface, place right foot on the step and step up. Bring your left foot up to step on the step BUT lift your knee. Step down onto the ground with your left foot and step off with the right. Repeat on the other side. (15 each leg)
Plie Squats Stand with your feet double shoulder width apart with your toes turned outward. Place one hand behind your back so that your chest stays lifted. Bend your knees until your thighs are parallel to the ground (drop straight down not forward). Push your heels down into the floor as you slowly rise back up to the standing position and squeeze your glutes together.
Opposite Toe Touches Lay on your back with your legs stretched out across the floor and arms stretched out overhead. Crunch your upper body off the ground, begin lifting your right leg off the floor as you reach your left hand toward your right toe. Slowly lower the leg and return your arm to repeat on the other side. (2 sets of 10 each side)
Get Yo’ Eat On-Nutrition Challenge: Eat 6 Meals Today! Make sure you know how many calories you should be eating.
I’m gonna do this Breakfast ( at least 300 calories) Sample
- Spinach & Tomato Omelet with Goat Cheese, 1 Slice whole grain toast w/polaner’s fruit spread & 8oz cup of coffee w/1 pack splenda splash of fat free vanilla creamer
- Bowl of Slow Cook Oatmeal w/spoon of natural peanut butter, tsp brown sugar, dash of cinnamon & 8 oz cups of coffee w/1 pack splenda & splash of fat free vanilla creamer (2 cups)
Who’s Laughin Now Snack (at least 150 calories) Sample:
Laughing Cow Cheese wedge – Sun-dried Tomato
5 Strawberries, 5 Wheat thins (approx)
Fireburnin’ Fat Torchin’ Lunch (at least 300 calories) Sample:
Eat something spicy (the ‘hotness’ capsaicin which is a natural fat burner)
Tuna w/1 tbsp fresh avocado & pico de gallo & a dash of WEBER N’Orleans Cajun seasoning w/Santitas White Corn Tortilla Chips
8 oz cup Coke Zero (*moderation is the key!!!)
Ok, this ain’t so bad Snack (at least 150 calories)
1 Weight Watcher’s mozzarella String Cheese Stick
1 Yoplait Light Key Lime Pie flavor Yogurt
I DID! Dinner ( at least 300 calories)
Turkey Burger on Whole Wheat bun w/Sweet Potato Fries (found in the healthy frozen food section of the grocery store)
1 cup Ocean Spray Cranberry Raspberry 100% juice
I actually get to have a snack- Snack (at least 150 calories)
Archer Farms Organic Pop Corn & 1 c Ocean Spray Cranberry Raspberry 100% Juice