KICKSTARTER: 30 minutes of WALKING,BEGINNER FLOW YOGA or the following Tone It Up TONING workouts…
PM Workout: SHREDMILL #1 - BREATHE & push past old limits! ;)
***Remember to eat small, wholesome meals often, every 2-3 hours to keep the metabolism up. Just some reminders of healthy snacks from the NUTRITIONAL GUIDANCE sheet…
piece of fruit (apple, orange, pear, grapefruit, etc.)
LaraBar (made from fruit & nuts – no sugar added – only about 5 ingredients)
Kind Bar
brown rice cake w/ apple butter or all-natural no sugar added jam
celery w/ nut butter & raisins – ants on a log!
cut up apple w/ cinnamon & stevia sprinkled on
hummus w/ carrots, broccoli, celery, etc.
apple w/ nut butter
handful of nuts
all natural protein shake
edamame!
all natural plain greek yogurt w/ stevia & cinnamon
My new favorite breakfast is the PROTEIN PANCAKE! Really delicious, nutritious, high protein & low carbs. Easy & fun to make. Flipping it takes some skills. ;) Try it out….
-1/4 cup egg whites
-1/2 banana (mashed)
-1 scoop all natural vanilla protein powder (whey, brown rice, hemp, etc.)
-2 tbsp vanilla almond / coconut / hemp milk (unsweetened) OR just use water to thin the batter
-1/4 cup berries (if desired)
-1 tbsp flax seed
-1 tsp cinnamon (if desired)
Cook like a regular pancake using all natural non-stick cooking spray. No butter ;) If it breaks apart, you can scramble it up & it’s still delish. It is sweet on it’s own, but If you use syrup, make sure it is 100% natural maple syrup – nothing artificial, no high fructose corn syrup, no fake sugar. OR use AGAVE NECTAR.
KICKSTARTER (AM): 30 min of walking OR Beginner Flow Yoga OR the following “Tone It Up” TONING videos… (keep in mind that today’s PM Workout is CHALLENGING with a lot of cardio & high intensity activity).
SHREDMILL #1 is a HIIT (High Intensity Interval Training) routine that can be done on a treadmill or outside on a track, etc. It combines intervals of brisk walking, jogging, sprinting (as fast as you can) with bursts of lunges, push ups & core exercises. It is super challenging but extremely effective in blasting fat, revving up the metabolism & building endurance. Not to mention you will feel on top of the world after finishing :)
Drinking your KICKSTART DRINK in the mornings? Eating your 5 – 6 small meals throughout the day? Drinking tons of water? Feeding the body with wholesome, nutritious foods? Check back to the NUTRITIONAL GUIDANCE sheet to stay on top of fueling the body properly & making your workouts count.
The WALK ~ BURST ~ TONE workout #1 is a great cardio workout that consists of intervals of brisk walking (can be outside or on a treadmill), then a burst of a higher intensity exercise, followed by a toning exercise. It’s an excellent way to build endurance. Get your heart pumping, blast that fat & strengthen & tone the muscles. Try it out!
YOUR CHALLENGES:
Remember to drink lots of water (1/2 your body weight in ounces) throughout the day! Flush out, cleanse & refresh.
Go out & get some organic apple cider vinegar (BRAGG’s brand is best) to make your KICKSTART DRINK. You can add some organic apple juice to it if you really don’t like the taste.
Replace those foods with whole foods, fresh fruits & loads of veggies, whole grains, nuts, seeds – foods that come directly from the earth. Eat simple. Eat clean. Feel the difference.
Wake up early enough before your daily activities to get in your KICKSTARTER (30 minutes of anything CARDIO). After your daily activities & before dinner, get in your PM workout (this week’s Circuit Training or Flow Yoga). If you miss your KICKSTARTER, add 10-15 minutes of cardio to your PM workout!!
RECIPES
Tofu Scramble
-4 oz. extra firm tofu
-option: 1 egg or egg whites
-1/4 cup mushrooms
-1/4 cup grape or cherry tomatoes
-1/4 cup onions (diced)
-1 cup spinach or kale
-sea salt & pepper to taste
*Flavor w/ Mrs. Dash (yummy & no salt!) or all natural salsa
*Get creative w/ the veggies & spices!
-Press tofu using a paper towel to get out excess water. Break into crumbles. Spray a skillet w/ all natural non-stick cooking spray (olive oil, vegetable oil). Saute tofu, onions & mushrooms. Add seasonings. Add spinach / kale. (Option: add in the egg or egg whites & scramble/mix in.) Add the tomatoes last. (You don’t need to cook the veggies long. Just allow the greens to wilt a little.)
Kale & Quinoa Salad
One Serving:
1 – 2 cups organic kale (finely chopped)
4 oz. tempeh (find at health food stores, some grocery stores)
1/4 cup cooked quinoa
1/4 cup garbanzo beans (cooked or canned)
Veggies: broccoli, tomato, red onion
2 tsp fresh dill (or any green herb you like)
sea salt & pepper (to taste)
Dressing: 1 clove garlic (minced)
1- 2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
juice of 1/2 lemon
To cook the tempeh: Cut tempeh into thin strips or cubes. Spray a skillet w/ non-stick, all natural cooking spray (olive oil or vegetable oil). Cook on medium heat for about 5 minutes until heated through & slightly browned.
In a medium bowl, add kale, quinoa, garbanzo beans, tempeh & veggies. In a small bowl, mix together olive oil, vinegar, minced garlic & lemon juice. Add the dressing to the kale & veggies & massage with your hands until the kale is moist. Add salt & pepper to taste. ENJOY!
GET CREATIVE with different veggies, beans, nuts, seeds, herbs to combine with the kale & quinoa!
***
DISCIPLINE IS REMEMBERING WHAT YOU WANT TO ACHIEVE.
For those of you following the workout schedule, today’s KICKSTARTER (movement first thing in the morning) is 30 minutes of CARDIO or yourHIIT Workout #1.
The HIIT workout is a fat blasting, heart pumping, intense workout. If you’re up for the challenge, go for it & push your limits. But listen to your body! This workout is best suited for intermediate to advanced experience levels. But you never know until you try! The whole workout is only around 12 – 20 minutes (depending on how many times you repeat the routine), so it’s a good workout to get in if you’re short on time. You’ll feel amazingly empowered, strong & ready to take on the day after you’ve finished.
High Intensity Interval Training has become a popular way to burn fat quickly & effectively. It combines short intervals of lower intensity activities with bursts of high intensity activities. Another example of an HIIT workout is a 2 minute walk or jog & 30 seconds sprint for a certain amount of intervals. It’s a good way to get in a great workout for those with limited time in a busy schedule.
Did you check out the Nutritional Guidelines? The KICKSTART DRINK is such an important part of this challenge! It’s an amazingly simple thing you can do that benefits you in so many ways. Kickstart that metabolism, balance the body’s pH, aid in weight loss, boost the immune system, help the digestion process & see your skin glowing with radiance.
For your PM workout, Flow Yoga #1 is available for you here…
…A great way to come back to yourself, to find your center & balance & to return to your breath. Focus on the present moment, find peace of mind, while strengthening, toning & stretching the body.
Welcome to your NEW YEAR / NEW YOU FITNESS CHALLENGE 2012!
Let’s kick off this year with focus & determination tolive life to the fullest & to feel & look great from the inside out! You may be looking to lose weight, strengthen & tone, feel more energized, stay in shape through tough winter months, find your center & balance in body & mind or simply start a whole new YOU. No matter what your goal or intention is, the important thing is that you are doing something to betteryourself, the state of your body & the state of your mind.
In joining this challenge, you will receive free strengthening & toning circuit training workouts, flow yoga routines, cardio routines, nutritional guidance (one of the most important aspects of getting fit & healthy) & a weekly schedule to keep you on track. You will find instructional & follow-along YouTube videos for the yoga & fitness routines, as well as some written-out instructions.
Sample of Weekly Schedule
This challenge is designed with those of you living in cold climates in mind, where it is tough & not very motivating to get outside to exercise. There will be some days I will challenge you to get outside, even just for a little bit, but most of the workouts can be done inside, in your home or at the gym.
I will be posting all of the challenges, workout routines, nutrition tips, recipes, etc. to this website each day. To join me on this challenge, follow this blog bysubscribing to receive email updates. Subscribe to my YouTube channel for routine videos. You can also connect with me on Facebook for updates, motivation, inspiration & to see others that have joined the challenge.
CHALLENGE OFFICIALLY STARTS MONDAY, JANUARY 9TH!
Share & invite your friends to join you! Let’s all do this together to connect, keep motivated & stay on track! :)
