OCTOBER 15-NOVEMBER 15
30 DAY+ CHALLENGE
1. LIMIT ALCOHOL TO 2 DRINKS A WEEK TOPS.
2.ENSURE YOU ARE GETTING AT LEAST 2 HIGH INTENSITY INTERVAL WORKOUTS A WEEK.
20 MINUTE EXAMPLES INCLUDE:
5 MINUTE WARM UP AT A PACE THAT WOULD LEAVE YOU BREATHLESS IF YOU ATTEMPTED TO TALK BUT IS OTHERWISE MANAGEABLE.
12 MINUTES- 20 SECOND ALL OUT SPRINT, 40 SECOND RECOVERY JOG/BIKE CRUISE
3 MINUTE COOL DOWN STARTING AT A PACE JUST ABOVE START PACE AND GRADUALLY SLOWING TO A WALK OR COAST
BODY WEIGHT CIRCUIT:
5 3 MINUTE ROUNDS SEPARATED BY 60 SECONDS OF LIGHT JUMPING JACKS
EACH ROUND CONSISTS OF 6 EXERCISES DONE FOR MAXIMAL REPETITIONS YOU CAN ACHIEVE IN 30 SECONDS
BODY WEIGHT SQUATS, MOUNTAIN CLIMBERS, PUSH UPS, BODY WEIGHT LUNGES, SPRINT IN PLACE, SIDE BRIDGE TO PLANK SWITCHES
3.AVOID ALL BREAD AND BREAD LIKE ALTERNATIVES
SEPTEMBER 12-26 2017
40 GRAMS OF PROTEIN 5 TIMES A DAY
Try to eat 40 grams of protein at every meal. Ideally this will be 5 times a day. This can be 2 scoops of protein powder for the shakes, or about 2 palm sized servings of meat or fish with each meal. Keeping a steady pool of available amino acids in the body ensures OPTIMAL body function via providing the building blocks for immune chemicals, hormones, enzymes and a host of other structures and functions. This is critical for recovery, weight management, performance and satiety.
eat vegetables with every meal
Ideally eat 1 to 2 fist sized servings of vegetables with every meal. When the body is deprived of the nutrients it needs, it won't function as well as it can regardless of the goal be it body composition or performance. In addition, vegetables provide a necessary alkaline load to balance out the acidic effects associated with protein and grain intake.
Complete a 3 day food journal
Complete a 3 day food journal with typical days of eating. Try to include days that may be atypical of one another if different days represent different choices. For instance, one weekend day, and 2 weekdays. This will allow us to see what else may need modifying, and start creating self awareness of food choices. Bonus if the food journal includes optimal vegetable and protein levels.