Welcome to Day 1 of the Challenge. This Challenge is to be a work carried out on your own. You must be your own cheerleader. You must be your own nutritionist. You must be your own trainer. You must be your own Best Friend. This site is intended to help guide you, educate you, and inspire you to keep the faith.
WHO AM I?
I'm Jill. I'm the gal to your right with the bright blue sky in the background. I've been married for nearly 24 years to my sweetheart, and am the proud mom of six children. Yes, they are all mine. I began as a sickly junk food junkie.
You can read about my story at: http://inspirationalbodies.com/index.php?option=com_content&view=article&id=348&Itemid=373
It has been a long, eventful, challenging, most rewarding adventure for me, this road to fit. I believe you are capable of much more than you deem worthy. This Challenge will help bring that person out of you, the fighter, the determined individual that just won't quit until they've reached their goal. Period. I've been in the health and fitness industry now for 30 years. I began as a trainer, and kept evolving from there. My family enjoys fitness and eating healthy, it's become a way of life for all of us, for which I am very grateful. May your Challenge bring out the best in you!
HOW TO START
Start with yourself. Take a good, honest look at yourself. Write down your goals. You can't rely on anyone else to do this for you. Because when it comes down to it, you are the only person who CAN do it. Watching others won't do it. Talking with others won't do it.. Reading about it won't do it. Preaching about it won't do it. You must take the initiative to suck up, tough it out, and be strong. Period. No one will be standing on your shoulder suggesting what you should and should not eat, anymore than a masseur will be waiting for you after each workout. It's a myth. Success comes from within. We take the knowledge we have, and that which we glean and learn from others, and form our environments as such, so they will be structured for support of our goals, not against them.
TIGHT BODY 30 DAY CHALLENGE!
Following the 30 Day Challenge is a great way to start the first 30 of your 90 days. www.tightbody30daychallenge.blogspot.com
There's a lot of useful information on the site to get you well on your way. In the Prep section, side bar, scroll down to blog listings, all the way down to 'July'. The 'July' posts are Prep days, workouts, shopping list, and tips. Please, use this to your benefit, and feel free to share it with others.
POSTS HERE
I'm in the process of writing my first book, raising a family, and train myself and many clients. I will post as often as I can, ideally, daily. Please, let me know what you would like to read about, learn about, areas to help you on your 90 Day journey....successfully!
BEFORE AND AFTER'S
It's great to take before and after pictures!!! Please, be sure to take yours, and if you're brave enough send them to me to post. It's amazing how much more accountable we become when our BEFORE pict is posted in public domain.
PICTS ON THIS SITE
The people you see on this site are real, down to earth people. They had to start somewhere just like you. It didn't happen overnight, but it happened because they kept at it. I'm not going to lie to you and tell you 'it's easy', because, it's not. Period. But....it's worth it!!
TODAY'S HOMEWORK
Go to the following link and read, ponder, and make necessary adjustments.
http://www.ryseup.com/the-importance-of-believing-in-yourself/
Finally,
Realize to have great ab's most of your work is in your head. It's a mindset. It's eating clean. It's consistency. It's in performing a total body workout daily in one way or another stimulating muscles through both functional movement, lifting objects and moving them around, and yes, even some good old isolation movements. Yes, ab's are more than ab's. You cannot 'spot reduce', you CAN train the body, get plenty of cardiovascular exercise, and strengthen your muscles WHILE working on those ab's, so as your bodyfat gets chiseled away you will like what you see underneath, and love how you feel inside. Best to you!!!
Health!!!!
Day 2
Starting today I'll have a
'CHALLENGE OF THE DAY' for you.
Keep in mind, you should check with your doctor before beginning ANY exercise program. Also, keep in mind, I am EXTREME. Don't expect anything less. However, most, if not all of what I prescribe can be modified for the average and even beginning athlete.
TODAY'S AB CHALLENGE!
- 100 shoulder knees (counting 1/1, 1/2. etc.)
- 100 knee lifts in the Captains Chair
- Advanced: leg lifts
- 100 crunches on an exercise ball
- 100 vertical leg crunches
Lie on back, feet together, up to ceiling. Feet remain set to ceiling the entire time. Hands gently behind the neck crunch up towards feet.
- 50 Ab Wheel roll-outs
If you're new or new to this program:
If you're new break reps down into manageable sets. For instance, 10 sets of 10, or even 20 sets of 5. Or you might even consider cutting all the reps in half for every exercise (50 each, etc), or even down to a fourth. You are CHALLENGING YOURSELF.
Let me know how it goes for you.
Post your comments, questions, etc. below.
This is going to be a GREAT day !
Health!
Good day Challengers!
Day 3:
WORKOUT:
- 100 Crunches
On your back, knees bent, feet 12 inches apart. Hands lightly behind head. Crunch all the way up.
Adv: Holds arms out fully extended and perform movement.
Modify: Come up as high as you can, if you can't sit all the way up.
- 100 Reverse Crunches
On your back. Feet crossed at the ankles. Knees bent. Hands/arms lay extended at your sides to maintain balance through movement. Lift feet up towards your chest, lifting your hips a few inches off the ground.
- 100 'Tick Tocks'
Lay on back. Knees bent, feet 12 inches apart on the floor. Arms fully extended at your sides. Engage core, lift head and chest as high as possible and maintain this position throughout movement. Begin reach left arm to left shoelace, repeat on right side = 1 rep.
- 100 Side Crunches (Each side)
Lay on left side, position yourself so as you crunch up you're targeting your left oblique. Ditto right side.
- Alternating Plank Holds
On toes and elbows to begin.. Be sure your spine and neck are in alignment throughout entire hold. Begin 30 hold on elbows, then immediately lift onto hands for another 30 seconds. Keep repeating to failure. Rest 2 minutes. Repeat 5 sets total with 2 minute rest in between sets.
WORKOUT:
- 100 Crunches On your back, knees bent, feet 12 inches apart. Hands lightly behind head. Crunch all the way up.Adv: Holds arms out fully extended and perform movement.Modify: Come up as high as you can, if you can't sit all the way up.
- 100 Reverse CrunchesOn your back. Feet crossed at the ankles. Knees bent. Hands/arms lay extended at your sides to maintain balance through movement. Lift feet up towards your chest, lifting your hips a few inches off the ground.
- 100 'Tick Tocks'Lay on back. Knees bent, feet 12 inches apart on the floor. Arms fully extended at your sides. Engage core, lift head and chest as high as possible and maintain this position throughout movement. Begin reach left arm to left shoelace, repeat on right side = 1 rep.
- 100 Side Crunches (Each side)Lay on left side, position yourself so as you crunch up you're targeting your left oblique. Ditto right side.- Alternating Plank HoldsOn toes and elbows to begin.. Be sure your spine and neck are in alignment throughout entire hold. Begin 30 hold on elbows, then immediately lift onto hands for another 30 seconds. Keep repeating to failure. Rest 2 minutes. Repeat 5 sets total with 2 minute rest in between sets.
Day 4:
WARM-UP:
10 push-up, 20 squats, 30 jumping jacks. 1 mile run. Stretch.
WORKOUT:
You knew this was coming, right? It's Saturday, you'll have the whole day off tomorrow.
- 100 shoulder knees (counting 1/1, 1/2. etc.)
- 100 Crunches
On your back, knees bent, feet 12 inches apart. Hands lightly behind head. Crunch all the way up.
Adv: Holds arms out fully extended and perform movement.
Modify: Come up as high as you can, if you can't sit all the way up.
- 100 knee lifts in the Captains Chair
- Advanced: leg lifts
- 100 Reverse Crunches
On your back. Feet crossed at the ankles. Knees bent. Hands/arms lay extended at your sides to maintain balance through movement. Lift feet up towards your chest, lifting your hips a few inches off the ground.
- 100 crunches on an exercise ball
- 100 vertical leg crunches
Lie on back, feet together, up to ceiling. Feet remain set to ceiling the entire time. Hands gently behind the neck crunch up towards feet.
- 50 Ab Wheel roll-outs
- 100 'Tick Tocks'
Lay on back. Knees bent, feet 12 inches apart on the floor. Arms fully extended at your sides. Engage core, lift head and chest as high as possible and maintain this position throughout movement. Begin reach left arm to left shoelace, repeat on right side = 1 rep.
- 100 Side Crunches (Each side)
Lay on left side, position yourself so as you crunch up you're targeting your left oblique. Ditto right side.
- Alternating Plank Holds
On toes and elbows to begin.. Be sure your spine and neck are in alignment throughout entire hold. Begin 30 hold on elbows, then immediately lift onto hands for another 30 seconds. Keep repeating to failure. Rest 2 minutes. Repeat 5 sets total with 2 minute rest in between sets.
Go Getters: Add another mile in at the end. Stretch.
Have a nice weekend!!!!!
Day 5:
Rest Day
Enjoy some quiet time to yourself. Prepare for your week ahead. Plan and prepare your meals for this week, as much as you can, to make clean eating much more convenient. Go for a walk and get some fresh air, loosen up your body, and refresh yourself. Have a wonderful day!
Day 6:
Hi Challengers!
With all your hard work, efforts, and training, you'll want to be sure you're on track with your eating plans. As you know, your eating will determine, to a great measure, your success with your end result in seeing those ab's while strengthening yourself, and improving your fitness level.
10 GUIDELINES TO HELP YOU
1. Eat 5-6 moderate size clean meals per day. Clean means fresh fruits, vegetables, nuts, seeds, whole grains, lean proteins, and protein powders. It also means no refined sugar, processed foods, junk food, etc. Please, read labels, or look up proper portions for yourself, never assume what a serving size is. If in doubt when eating out (or even at home for that matter), I suggest a serving of protein with 4-6 of your meals (depending on the person), the size of the palm of your hand , thickness too. I generally suggest fresh fruit with meals until noon, and a moderate amount of healthy fat. Meals after noon, I suggest fill at least half your plate with fresh or lightly steamed vegetables and greens, the other fourth your serving size of protein (unless this is a shake, of course), and the last fourth with a serving size of complex carbohydrate such as, brown rice, sweet potato, etc. Add a moderate amount of fat, and you're good to go. If choosing deli style meats, please be sure to look for 'NO-Nitrate' brands. Remember,THESE ARE GENERAL GUIDELINES, by all means do your homework and learn what works best for you.
TIGHT BODY offers meal plans for those who are interested in a specific meal plan tailored personally, just for you. If this interests you, go to www.tightbodybootcamp.com and click on the nutrition link, scroll down to learn more about what the program has to offer.
2. Drink half your body weight in ounces each day, minimum. For example: If you weigh 140, take 140 divide it in half, and you get 70, which means you'd shoot for drinking 70 ounces of water per day, or a little over 2 quarts each day. The only other beverage considered an equal to water during the 30 Day Challenge, is herbal tea, stimulant free. A good tip is to drink at least 8 oz. of water 20 minutes before a meal.
3. Perform one hour of exercise daily. This is a minimum, if you wish to do more, it's your choice. Using a Body Bugg or Heart Rate Monitor, can be motivational, and help you understand if you're working hard enough, not hard enough, or even too hard. The workouts posted daily average a one hour workout. Find what works for you, working out alone, with a partner, maybe both? Gym, at home, indoors, or outdoors. Find music you like to listen to, if you enjoy music, discover if you're an early morning person, afternoon powerhouse, or evening enthusiast and work with it!
4. Create one positive affirmation each week you can 'play' in your head. For instance: "I'm getting stronger everyday", or "I feel healthier everyday", or "This gets easier everyday", etc. If you catch yourself 'saying' something to yourself that's negative, IMMEDIATELY use your affirmation. Use it in the morning, noon, and night.
5. Look in the mirror and verbally state one thing you like about yourself each morning. Smile. Laugh. Love yourself.
6. Weigh yourself only ONCE per week, and keep a record of it. Put the scale away if you have to. Be sure to weigh yourself the same day of the week. First thing in the morning, get up, use the restroom, strip down, weigh and record.
7. Obtain your body fat%, if you have access (I have calipers you can order from me for $20.00), once each week and record. Get your body fat right after your weight each week. Hold yourself accountable.
8. Take just five minutes daily to be in silence, meditate, if it's longer...good for you!!! Peace and quiet does wonders, let it work in your life. Take five!
9. Take a before picture. You can place this picture wherever it motivates you, the fridge, on a mirror, as a bookmark, etc. Use it as a motivational tool if getting in shape is your goal. If your goal is in a different category, find a picture that applies to your end result, and use it the same way.
10. EXPECT SUCCESS!!!!
WHO IS THE CHALLENGE FOR?
Anybody and everybody who's interested! Spread the word, get as many of your friends, family, co-workers, you name it, involved. Make it fun. You can even form your own groups and decide a reward each week for making the Challenge. Go on a hike together, see a movie, get a pedicure, you name it, be creative.
2/6/12 AB WOD (Workout of the Day)
MONDAY
WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.
WORKOUT:
- 15 MINUTES OF UPPER BODY EXERCISES
- 50 REVERSE CRUNCHES (BENT KNEES)
- 50 CABLE CRUNCH
- 50 2-COUNT FLUTTER KICKS
- 50 DECLINE CRUNCHES
Head down. Pretzel arms on chest.
Adv. Behind the head or arms extended.
- 15 AB WHEEL ROLLOUTS
RUN 1 MILE. COOL DOWN. STRETCH.
Day 7:
WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run OR 3 mile bike. Stretch.
WORKOUT:
15 MINUTES OF LOWER BODY EXERCISES
- 50 ‘TICK-TOCKS’
- 50 REVERSE DECLINE CRUNCHES
Hands holding top of decline bench, lift legs to ceiling.
- 25 POP-UPS
Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.
- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’
Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.
- 30 KNEE TUCKS WITH EXERCISE BALL
Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.
RUN 1 MILE OR BIKE 3 MILES. COOL DOWN. STRETCH.
For those of you looking for ideas for your workouts:
Workouts for the Challenge
Be sure to bookmark the Challenge blog on your computer for easy reference (and become a fan), as updates will be added regularly.
Below are some sample workouts I designed for the Challenge. I realize many of you already have an exercise regimen you use daily that works for you, this is great, keep it up. You can do whatever you please for your exercise during the challenge. These samples are intended for those who do not have a program, and need some guidance. These samples are posted as a GUIDELINE. If you’re looking for a specific program designed JUST FOR YOU, whether beginner, or EXTREME, contact me through either www.jillnix.com or www.tightbodybootcamp.com website(s).
If you choose to use any of the following samples as a program, you're also assuming full responsibility for doing so, use discretion. As always, check with your doctor before beginning ANY exercise program. If, at any time, you feel light-headed, dizzy, or feel unusual pain, STOP, evaluate, and make necessary adjustments.
These samples were created with ‘Generality’, in mind, meaning the mainstream of participants. The Beginner program starts with the assumption the participant has basic knowledge of exercises, and has exercised before. Advanced is designed for athletes who are already hitting their workouts hard, using heavy weight, have good form and technique, and can handle a harder routine, safely. Intermediate is a nice balance between Beginner and Advanced. When moving from one program to another, always start slowly, using lighter weight, and be flawless in form and technique.
If you’ve never exercised before, be sure to make arrangements with a knowledgeable trainer to get a good start on proper training. If you're an EXTREME athlete, feel free to contact me for a personalized program to meet your needs via the websites previously listed.
GENERAL ITEMS TO KEEP IN MIND
Some athletes are traditional gym goers, others non-traditional. Therefore, I’ve presented a nice mixture for both parties. If you’re not familiar with a particular exercise, feel free to contact me.
Warm-ups: All warm-ups are performed slowly, squats and lunges in warm-ups are non-weighted. All other exercises such as the shoulder press, use a LIGHT weight, remember, this is a warm-up.
Athletes: Take at a pace that makes sense to you. Listen to your body. Fuel properly, hydrate, and pay attention to rest and recovery. Move from one level to the next when you feel you’re ready.
BEGINNER
MONDAY:
Warm-up:
5 min. on the treadmill at a brisk walk, 3-4 mph
5-10 push-ups
STRETCH
Workout:
2x15 Bench press - In between sets do 5-10 push-ups
2x15 Curls alternated with 20 stationary alternating lunges
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Treadmill for 30 minutes at a brisk pace you can maintain the entire 30 minutes
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Cool-down and stretch
TUESDAY:
Warm-up:
10 push-ups
20 squats
40 Jump rope
STRETCH
Workout:
15 Sumo squats alternated with
15 Upright rows
Repeat the above Sumos and Rows 1 more time for a total of 2 sets
15 squats (no weight) alternated with
15 Sit-ups
Repeat Squats and Sit-ups 1 more times for a total of 2 sets
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30 minutes on the Elliptical at a good pace and maintain the entire 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 10 sit-ups Do a variety of sit-ups.
STRETCH
THURSDAY:
Warm-up:
10 Assisted pull-ups
15 squats
5 minutes on the stationary bike
STRETCH
Workout:
15 dumbbell Deadlift alternated with
10 Assisted pull-ups
Repeat Deadlift and Pull-ups 1 more time for a total of 2 sets
15 Squats alternated with
15 Jumping jacks
Repeat Squats and Jumping Jacks one more time.
30 Sit-ups
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30 minutes on the stationary bike at a descent steady pace you can maintain the entire 30 minutes
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Cool down and stretch
FRIDAY:
Warm-up:
10 push-ups
10 squats
5 min. on treadmill at a brisk walking pace, 3-4 mph
STRETCH
Workout:
30 squats (not weighted) alternated with
15 Shoulder press
Repeat squats and presses one more time
15 calf raises alternated with
5-10 bench tricep dips
Repeat raises and dips one more time
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30 minutes in the pool. Keep moving as much as possible. Practice strokes.
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Cool down and STRETCH
SATURDAY:
Warm-up:
5 Push-ups
10 Squats
15 Jumping Jacks
STRETCH
Workout:
15 Step-ups alternated with
35-50 Jump rope
Repeat Step-ups and rope again
14 seated row alternated with
14 walking lunges
Repeat rows and lunges one more time.
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Stair Master at a pace you can maintain for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.
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INTERMEDIATE
MONDAY:
Warm-up:
12 Curls
15 Push-ups
25 Squats
Stretch
800 meter run on treadmill or outdoors
STRETCH
Workout:
Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can, safely, with good form and technique.
10 Bench press
10 Push-ups
10 Flyes
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6 Curls (These are meant to be heavy) alternated with
10 Burpees
Repeat the curls and burpees 3 more times for a total of 4 sets
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10 - 100 meter sprints, then 800 meter casual
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Cool-down and stretch
TUESDAY:
Warm-up:
5 Pull-ups (Assisted if necessary)
10 Push-ups
20 Squats
STRETCH
Workout:
15 Sumo squat/Upright row combo (This means they are two exercises combined into ONE movement) alternated with
15 One arm snatches - Perform 15 snatches with each arm.
Repeat the above sumo/row and snatches 2 more times for a total of 3 sets
100-150 Swim kicks
15 Hyperextensions on a Roman chair (Squeeze those glutes!) alternated with
25 Calf raises
Repeat Hypers and Raises 2 more times for a total of 3 sets
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30 minutes on the stationary bike performing intervals from 2 min. low resistance to 2 min. high resistance for the duration of 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 20 sit-ups Do a variety of sit-ups.
STRETCH
THURSDAY:
Warm-up:
5 Push-ups
10 Squats
15 Sit-ups
20 Air Jacks
STRETCH
Workout:
15 Deadlift - Alternated with
8 Body weight pull-ups, go to assisted if necessary
Repeat deadlift/pull-up sets 2 more times for a total of 3 sets
15 Single arm bent over dumbbell rows alternated with
60 Bicycle (Shoulder to knee ab’s)
Repeat Rows and ab’s 2 more times for a total of 3 sets
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5k run
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Cool down and stretch
FRIDAY:
Warm-up:
5 min. on Elliptical
15 Shoulder press
20 Squats
STRETCH
Workout:
15 Back Squats with light weight. If form is impeccable, add more weight for 2nd and 3rd set alternated with
15 Shoulder press. Again start light, add more weight as you progress in sets.
Repeat squat and press as above 2 more times for a total of 3 sets
Repeat the following 3 times in a row,, one exercise right after the other for a total of 3 sets each.
6 Curls (These are meant to be heavy)
10 Jump squats
15 bench tricep dips
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½ mile swim at a good pace
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Cool down and STRETCH
SATURDAY:
Warm-up:
Stairs for 5 min.
10 Squats
5 Burpees
STRETCH
Workout:
Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can:
10 Tuck jumps
8 push-ups
60 Jump ropes
8 push-ups
10 Burpees
8 Push-ups
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Stair Master performing intervals for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.
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ADVANCED
MONDAY:
Warm-up:
12 Curls
15 Push-ups
25 Squats
Stretch
1 mile run on treadmill or outdoors
STRETCH
Workout:
Find your 1RM Bench press
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After finding 1RM wait 3 minutes and load barbell to 50% of your 1RM, do as many reps as you can until you can’t do another one. Be sure you have a spotter. Alternate with
1 minute of Push-ups - Do as many push-ups as you can in 1 minute.
Repeat the 50% bench and push-up sequence 2 more times for a total of 3 sets
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8 Curls (These are meant to be heavy) alternated with
20 reps pulling your knees to chest using the Captains chair
Repeat curl and knees to chest 2 more times for a total of 3 sets
15 Seated row alternated with
20 Hyperextensions on the Roman Chair
Repeat Rows and Hypers 2 more times for a total of 3 sets
15 Pull-overs using a flatbench alternated with
30 calf raises
Repeat Pull-overs and Calf raises 2 more times for a total of 3 sets
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2 - 200 meter sprints, rest as needed in between, then 12- 50 meter sprints, rest as needed
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Cool-down and stretch
TUESDAY:
Warm-up:
5 Pull-ups (Assisted if necessary)
15 Push-ups
30 Squats
Jump rope 5 minutes
STRETCH
Workout:
Find 1RM Sumo squat
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Find 1RM Upright row
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3 minutes after completing your 1 RM Upright row, perform the following:
15 Sumo squat/Upright row combo at 50% 1RM (This means they are two exercise combined into ONE movement) alternated with
15 One arm snatches (Complete snatches one arm at a time)
Repeat the above sumo/row and snatches 2 more times for a total of 3 sets
50 V-sits
50 Weighted Twisties
20 Hyperextensions on a Roman chair (Squeeze those glutes!) Light weight is optional alternated with 30 Calf raises
Repeat Hypers and Raises 1 more time for a total of 2 sets.
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30 minutes on the stationary bike performing challenging intervals the entire 30 minutes
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Cool-down and stretch
WEDNESDAY:
10 sets of 30 reps of ab work. Be sure to get in a variety of exercises.
THURSDAY:
Warm-up:
5 Pull-ups
15 push-ups
20 Squats
Stretch
2 mile bike ride - Stationary or road
STRETCH
Workout:
Find 1RM Deadlift
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3 minutes after doing your 1RM Deadlift, do the following:
Go to 50% of your 1RM Deadlift and perform as many reps as you can, until you can’t do any more. Practice safety. Keep form and technique impeccable, if either starts to waver, consider your sets finished alternated with
2 minute plank
Repeat max 50% deadlifts with planks 2 more times for a total of 3 sets. Maintain grip, or put the bar down.
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Repeat the following exercises one right after the other for 25 minutes, do as many reps as you can:
15 Jump squats
10 Pull-ups (Assisted, if necessary)
12 Push-ups
10 Kettlebell swings or dumbbell swings
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10k run
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Cool down and stretch
FRIDAY:
Warm-up:
10 Push-ups
15 Shoulder press
30 squats
Stretch
1 mile bike ride (road or stationary)
STRETCH
Workout:
Find 1RM Back squat
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Find 1 RM Shoulder press
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3 minutes after completing shoulder press, do the following:
Go to 50% of your 1RM squat and do as many reps as you can for 2 minutes
Rest 1-2 minutes
Go to 50% of your 1RM Shoulder press and do as many reps as you can in 2 minutes
Rest 1-2 minutes
Repeat each in same manner again for a total of 2 sets
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1 mile swim
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Cool down and STRETCH
SATURDAY:
Warm-up:
15 Push-ups
20 Squats
Stretch
2 min. Jump rope
STRETCH
Workout:
Repeat the following exercises one right after the other, for a total of 3 sets. This will get you winded, rest as necessary.
12 Burpees
12 Kettlebell swings or Dumb bell swings
12 Box jumps
15 Curls
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Climb stairs for 25 minutes. Real stairs, bleachers, or a machine. Challenge yourself.
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Day 8:
WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run or 2,000 mtr row. Stretch.
WORKOUT:
- 15 MINUTES OF UPPER BODY EXERCISES
- 50 SIT-UPS
On back. Feet apart, knees bent, hands behind head. Sit all the way up.
- 50 ELBOW / KNEE OBLIQUE CRUNCHES
On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.
- 30 IN-n-OUTS
Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.
- 30 RESTING LEGS ON BALL OR BENCH CRUNCHES
On back. Resting feet on either an exercise ball or flat bench. Hands pretzel on chest, crunch up as high as possible. Adv. Hands behind the head, or fully extended.
- 20 OBLIQUE DECLINE TWISTIES
Curl up and twist left, back down, curl up twist right = 1 rep.
RUN 1 MILE or 2,000 MTR ROW. COOL DOWN. STRETCH.
Day 9:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, Jump rope for 7 minutes. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 50 BARBELL DOUBLE LEG LIFTS
Lie on flat bench, face up. Hold a barbell of your choosing (Start light to begin with), as if doing a bench press. Hold the bar up at the top position and keep it there. Next, lift both legs to ceiling, then back down to bench = 1 rep.
- 30 HALF CRUNCHES
Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.
- 50 REGULAR CRUNCHES ON AN EXERCISE BALL
Beg. Pretzel arms on chest. Int. Hands behind the head Adv. Extended arms.
- 20 HANGING KNEE RAISE TO ELBOWS
JUMP ROPE FOR 7 MINUTES. COOL DOWN. STRETCH.
Day 10:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL
(These are a bit advanced)
On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
Success with any fitness goal depends largely on what you're eating. Success in reaching health related goals depends largely on what you actually assimilate. If you're not already on a healthy meal plan, or not quite sure what, how much, or what types of foods you need to eat for success, now is a good time to get on a meal plan. A person can exercise day in and day out, high intensity and all, and never see results if they're not eating properly. If you're interested in a meal plan, I'd be happy to help you out. You can simply purchase a plan through www.tightbodybootcamp.com. All meal plans are personalized, no 'one-size-fits-all' plans.
10 Benefits of a Meal Plan
1. SAVES TIME
You can save a tremendous amount of time because your meal plan spells everything out for you: What to eat, how much of it to eat, and how to prepare it, even a guesstimated time frame of when to eat it. Believe it or not, this frees up a lot of your time. You no longer have to ponder, "Hmm...what to eat, what have I eaten so far, etc.". I can't begin to tell you how much energy is saved simply because you're no longer standing in front of your refrigerator with the door wide open, mystified as what to eat. This is when the best of intentions becomes an ongoing dream, no plan, no success. You'll also save time at the grocery store since you have a list, and shop for only what's on your list. Since you eat the same meals a month at a time, you have this system down to a 'T', and get in and out of the store faster than 97% of the population.
2. SAVES ENERGY
I've already mentioned the amount of energy you can save, literally. Here I'd like to mention the energy saved mentally, which trips over into your physical realm, as well. Less thought equals more energy, and greater output elsewhere. I liken this to having children. You want to leave the house for a few hours, but don't want to bring your three kids 5 and under with you. If you leave them unattended, you're mentally preoccupied the entire time your away, consciously, and sub consciously, you have no rest, your energy is usurped. Now liken this to constantly wondering if what you're eating is what you should be eating, the amount you need, and if you're really even hungry. Many folks don't realize how preoccupied they are with food, until they have a meal plan, and feel a release from the guessing game, thus freeing up more energy.
3. SAVES MONEY
Most meal plans are very affordable. TIGHTS are. Most people spend AT LEAST as much money going out for meals whether at fast food outlets, or sit down restaurants, not to mention all the garbage food and so called 'soft' drinks bought weekly. Save your money and put it where you will receive a pay back, just like a true investment. Look for ways to get back at least as much as you invest, hence, once you get your plan, FOLLOW IT!!!! The door only opens when you turn the handle, baby!
4. EASY TO FOLLOW
Everything is spelled out for you, there are no guessing games, no confusion, no tricks. Simply read through your plan, make sure you understand everything, ask questions and get answers if you don't, make your list, clean out your kitchen, and get shopping!
5. AFFORDABLE
Anyone can get a meal plan. Save up for your initial if need be, set aside $10.00 at a time if need be, and get it done. Updates are a drop in the bucket when you look at the benefits you receive by being more healthy, more alert, more functional, happy, and invigorated. Yes, you're spending, but you are saving SO MUCH MORE!
6. EDUCATES YOU
Indeed, you are educated by simply following your plan each month. You learn how to eat, what it feels like to eat properly, how your body responds to good, wholesome nutrition, and even where to find the bargains, join a co-op, store, maintain, and prep, as a Pro! Soon your family and friends will begin asking questions. I haven't had a person yet, who has entered our home, and not left a better person for it. I don't mean this in a boastful way. What I'm saying is, the next time I see them or they come over, they have a gallon of water with them, or tell me how they bought some asparagus to try, or want to show me their latest record in pull-ups. I love it. You will surely have an influence on those around you, just as you do now.
7. SETS YOU UP FOR SUCCESS
As you save money, time, and energy, and have more physical energy, you'll begin to branch out and look at other areas of your life you'd like to take action on. What once seemed only a dream, now seems to be something perhaps within reach, with some effort. As you feel successful, you will desire to succeed in other areas, as well.
8. REVS UP YOUR METABOLISM
I can't tell you how many clients come to me undernourished, underfed, and undermining themselves. You MUST EAT FOLKS. Starving is a slow death of both mind and body, it's half living. Following your meal plan makes it obvious the importance of eating, because guess what? You are always eating, lol. Meanwhile, your body is making adjustments and sending messages to your brain that the scarcity is over, it can manufacture its hormones normally, relax, and yes, burn, baby burn, those calories and fat up.
9. FAMILY AFFAIR
It doesn't take long to figure out you've got to get your family on board, especially if you're a female, mother. You see, it gets draining rather quickly fixing meal A for you, meal B for the kids, and meal C for the hubby! Ditch it. Get everyone on board. Point out the benefits along the way, "You're sleeping so much better", "You're so energetic", "You're grades have improved", etc.
10. CONTROL
Okay, whether you want to admit it or not, chances are, somewhere inside of you is a nerve racking control freak, the only problem is your control freak is out of control when it comes to eating. A meal plan helps to teach the control freak proper etiquette per se.
Day 11:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 3 mile bike. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 50 TOES TOUCHES
Lay on back. Feet together to the ceiling. Hands reach up and touch toes, back to floor each rep.
- 20 DUMBBELL TWISTIES
Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.
- 50 100’S
Lie on back. Feet together. Lift feet off floor 6-15 inches. Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.
- 20 BANANAS
Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.
- 50 CAPTAINS CHAIR KNEE TUCKS
3 Mile bike Cool down Stretch
Day 12:
REST DAY:
Take a walk. Spend time with people you love. Take a nap. Prepare for the week ahead.
Day 13:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 3x10 DEADLIFTS
- 50 REVERSE CRUNCHES (BENT KNEES)
- 50 CABLE CRUNCH
- 50 2-COUNT FLUTTER KICKS
- 50 DECLINE CRUNCHES
Pretzel arms on chest. Adv. Behind the head or arms extended.
- 15 AB WHEEL ROLLOUTS
- RUN 1 MILE
COOL DOWN STRETCH.
Day 14:
1 mile run OR 3 mile bike. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 3x10 BENCH PRESS
- 50 ‘TICK-TOCKS’
- 50 REVERSE DECLINE CRUNCHES
Hands holding top of decline bench, lift legs to ceiling.
- 25 POP-UPS
Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.
- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’
Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.
- 30 KNEE TUCKS WITH EXERCISE BALL
Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.
RUN 1 MILE OR BIKE 3 MILES. COOL DOWN. STRETCH.
Day 15:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, Row 2,500 Mtrs.. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 3x10 STEPS EACH LEG - DUMBBELL WALKING LUNGES
- 50 SIT-UPS.
ON BACK. FEET 12 INCHES APART, KNEES BENT. HANDS BEHIND THE NECK SIT ALL THE WAY UP.
- 50 ELBOW / KNEE OBLIQUE CRUNCHES
On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.
- 30 IN-n-OUTS
Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.
- 30 RESTING LEGS ON BALL OR BENCH CRUNCHES
On back. Resting feet on either an exercise ball or flat bench. Hands pretzel on chest, crunch up as high as possible. Adv. Hands behind the head, or fully extended.
- 20 OBLIQUE DECLINE TWISTIES
Curl up and twist left, back down, curl up twist right = 1 rep.
ROW 2,500 MTRS. COOL DOWN. STRETCH.
Day 16:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, Jump rope for 7 minutes. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 3x10 SHOULDER PRESS WITH BARBELL OR DUMBBELLS
- 50 BARBELL DOUBLE LEG LIFTS
Lie on flat bench, face up. Hold a barbell of your choosing (Start light to begin with), as if doing a bench press. Hold the bar up at the top position and keep it there. Next, lift both legs to ceiling, then back down to bench = 1 rep.
- 30 HALF CRUNCHES
Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.
- 50 REGUALR CRUNCHES ON AN EXERCISE BALL
Beg. Pretzel arms on chest. Int. Hands behind the head Adv. Extended arms.
- 20 HANGING KNEE RAISE TO ELBOWS
JUMP ROPE FOR 7 MINUTES. COOL DOWN. STRETCH.
Day 17:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 3x10 WEIGHTED SQUATS
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL(ADV)
On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
THE IMPORTANCE OF WATER:
Many people don't consume enough water each day to sustain their body at a cellular level. I'm sure you've heard the statement before, "If you feel thirsty, chances are you're already dehydrated." Think about it. How often do you feel thirsty? Good, clean, pure water helps with many ailments:
- Insomnia
- Dry eyes
- Dry skin
- Obesity
- Headaches
- Physical pain
- Sore / fatigued muscles
- Depression
- Allergies
and more. If you've been having problems with any of the above, or any health related issue, could it be you're not drinking enough water? A good general rule of thumb is drinking half your body weight in ounces, minimum, each day. Of course, if you're working, playing, or exercising outdoors, double it.
Don't be fooled, in the cooler weather you'll need just as much water to stay hydrated, and then some, as the air is much drier in the fall and winter. Many people run humidifiers to add moisture back into the air, which helps with respiratory issues, but it will NOT hydrate your body. You're the only one who can do it.
THERE IS NO SUBSTITUTE FOR WATER
Juice is no substitute for water. Juice is high in natural sugars. 'Soft' drinks are not a substitute either, they're just man-made concoctions designed to make a profit (not yours unfortunately), at your healths expense, and besides that, they can become addictive for many people. Coffee is not a substitute. Coffee is loaded with caffeine, and isn't good for you even in decaf versions in large amounts, and also can become addictive. Even juice can become a bad habit. Energy drinks, electrolyte drinks, vitamin water, flavored water, etc., are no substitutes for water. The only thing that comes close to water is herbal tea, with nothing else mixed into it.
WATER IS WATER
Fall in love with water, it's taste, it's cleansing and hydrating properties, and it's ability to quench your thirst. Know it's working wonders on your insides you don't realize. Drink, and drink some more.
Today I'd like you to focus on WATER. Buy yourself a cute, or manly water container that's easy to keep clean, and a reasonable size for your needs. Make note of how much your drinking each day. Are you meeting your basic requirement?
Have a super day!!!
Day 18:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 3 mile bike. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 3x10 UPRIGHT ROW using a barbell or dumbbells
- 50 TOES TOUCHES
Lay on back. Feet together to the ceiling. Hands reach up and touch toes, back to floor each rep.
- 20 DUMBBELL TWISTIES
Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.
- 50 100’S
Lie on back. Feet together. Lift feet off floor 6-15 inches. Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.
- 20 BANANAS
Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.
- 50 CAPTAINS CHAIR KNEE TUCKS
3 Mile bike. Cool down. Stretch.
Day 19:
REST DAY - ENJOY !
Take a walk, get fresh air, meditate, prepare for your week ahead.
Day 20:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, bike 3 miles. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 5x5 DEADLIFTS
- 50 REVERSE CRUNCHES (BENT KNEES)
- 50 CABLE CRUNCH
- 50 2-COUNT FLUTTER KICKS
- 50 DECLINE CRUNCHES
Pretzel arms on chest.
Adv. Behind the head or arms extended.
- 15 AB WHEEL ROLLOUTS
RUN 1 MILE. COOL DOWN. STRETCH.
Day 21:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, row 3,000 mtrs. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 5x5 BENCH PRESS
- 50 ‘TICK-TOCKS’
- 50 REVERSE DECLINE CRUNCHES
Hands holding top of decline bench, lift legs to ceiling.
- 25 POP-UPS
Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.
- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’
Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.
- 30 KNEE TUCKS WITH EXERCISE BALL
Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.
RUN 1 MILE COOL DOWN. STRETCH.
Day 22:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, swim 1/2 mile any stroke you'd like. Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 2x20 STEPS EACH LEG - DUMBBELL WALKING LUNGES
- 50 SIT-UPS
ON BACK. FEET 12 INCHES APART, KNEES BENT. HANDS BEHIND THE NECK SIT ALL THE WAY UP.
- 50 ELBOW / KNEE OBLIQUE CRUNCHES
On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.
- 30 IN-n-OUTS
Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.
- 30 RESTING LEGS ON BALL OR BENCH CRUNCHES
On back. Resting feet on either an exercise ball or flat bench. Hands pretzel on chest, crunch up as high as possible. Adv. Hands behind the head, or fully extended.
- 20 OBLIQUE DECLINE TWISTIES
Curl up and twist left, back down, curl up twist right = 1 rep.
Swim quarter mile. COOL DOWN. STRETCH.
10 Tips for Success -Your Fitness Program
1. KNOW WHAT YOU WANT!
Sure, everyone already knows they want a great BOD, the problem lies in not defining what exactly you want from there. Are you a strength athlete? Endurance athlete? Power? Are you looking to lose body fat? Do you want to put on muscle? Do you want a body for looks, performance, or both? You see, you need to be as specific about your fitness goals as you are about the tools necessary for building a new home for yourself. You wouldn't build your new home out of Play-Doh, would you? Nor should you live day by day 'hoping' for the body of your dreams to come to you magically, without any thought or serious planning on your part. Plan. Decide what it is you want. Plan some more. Execute. All systems GO!!!
2. LET GO OF YOUR 'BAD' HABITS
These 'habits' are a nice way of giving you a poor excuse not to fulfill your goals. These bad habits, are also called addictions. Yes, addictions. If you can't live without it (or even feel as though you can't), whether on a daily basis or not, it has control of you. Is this what you really want? Whether the addiction is food, alcohol, work, sex, or recreation, it must be dealt with, and dealt with FIRMLY, and with RESOLVE! Get professional help if you need it. These habits are a crutch, a cradle, and a sinkhole all wrapped into one. DO NOT BE DECEIVED. DUMP THE TRASH!
3. STICK WITH YOUR PLAN!
Work your plan. You put a lot of time and research into it, right? Let's not change plans faster than we change updates on our Facebook. Do not be tempted to change your plan just because so and so said this or that. Do not change your plan because you don't see or feel different and it's been a whole 7 days. You must give your plan time. Learn about yourself in the meantime.
4. EAT PROPERLY
Many people either eat too much or not enough. Your body must be fed regularly to be happy, maintain sufficient hormonal levels, blood sugar levels, and balance. Food is fuel, and fuel is energy. Energy is a Godsend. This energy fuels not only your workouts, but also your brain, your ability to deal with and handle stress, as well as, recover and rebuild necessary cells within your body.
5. DRINK WATER IN A SUFFICIENT AMOUNT
I know of few people who might actually drink too much water. The problem lies more so in not hydrating enough. Again, every cell in your body needs water on a continual basis to regulate itself, release toxins, flush metabolic waste, and other elements out of the system. Drink at least half your body weight in ounces of water, each day. If you exercise, are outdoors, or use caffeine, double it! If you feel bloated, begin where you are at, and gradually increase your amount.
6. MAINTAIN EXERCISE HOMEOSTASIS
This is an important principle far too many ignore, including athletes. People tend to either go Obsessive Compulsive Disorder (OCD), or exercise in a seasonal type pattern. OCD's keep pushing themselves despite what their body is telling them. They can have a significant injury and continue to push themselves until a serious injury is sustained. Seasonals are the folks who stick with a program for a week, or few months then take the same amount of time off. Consistency is key.
7. GET YOUR REST AND SLEEP
This is another area where we tend to go all or nothing. The highly motivated keep going and going, until they reach exhaustion, and HAVE to stop, and rest. The highly unmotivated, are happy sleeping morning, noon, and night. Again, we need to find a happy medium. OCD's are afraid if they rest a day, they will get fat. This is a misconception. You must remember, resting and getting your sleep are another way of getting a workout in. You see, we must rest and sleep to grow, recover, and rebuild. Cut this process short, and you're cutting yourself short.
8. LISTEN TO YOUR BODY
Pain is an indication of something amiss, LISTEN. Investigate. Take charge. Chances are you can still workout around the area, but at least acknowledge what is happening with your body. Ladies, if you stop menstruating, take heed. Headaches, dizziness, and fatigue are all languages your body uses to communicate with you.
9. DO YOUR HOMEWORK
Do not be gullible. There are no quick fixes. There are no magical supplements. YOU are the magic. Don't buy into everything you hear, see, or read about. Do your own research and see what pans out for you.
10. BELIEVE IN YOURSELF
Yes, believe in yourself. You knew I was going to say this sooner or later. Do not wait until you think you have the perfect plan, perfect gym, perfect clothes, perfect meal plan. Make a suitable plan, and get to work on working it. You must do this day in and day out. Sometimes you won't feel like it. Sometimes you will plain not want to do it. This is where your test of inner strength comes in. TIGHT Principle #1 is STRENGTH MOVES FROM THE INNER SELF TO THE OUTER. Strengthen your inner self.
Day 23:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, Jump rope for 10 minutes. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 5x5 SHOULDER PRESS WIT BARBELL OR DUMBBELLS
- 50 BARBELL DOUBLE LEG LIFTS
Lie on flat bench, face up. Hold a barbell of your choosing (Start light to begin with), as if doing a bench press. Hold the bar up at the top position and keep it there. Next, lift both legs to ceiling, then back down to bench = 1 rep.
- 30 HALF CRUNCHES
Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.
- 50 REGULAR CRUNCHES ON AN EXERCISE BALL
Beg. Pretzel arms on chest. Int. Hands behind the head Adv. Extended arms.
- 20 HANGING KNEE RAISE TO ELBOWS
JUMP ROPE FOR 10 MINUTES. COOL DOWN. STRETCH.
Day 24:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.
10 x 50 mtr sprints
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 5x5 WEIGHTED SQUATS
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL(ADV)
On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
Day 25:
WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, run 1 mile, bike 1 mile, row 250 mtrs. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 5x5 UPRIGHT ROW using a barbell or dumbbells
- 50 TOES TOUCHES
Lay on back. Feet together to the ceiling. Hands reach up and touch toes, back to floor each rep.
- 20 DUMBBELL TWISTIES
Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.
- 50 100’S
Lie on back. Feet together. Lift feet off floor 6-15 inches. Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.
- 20 BANANAS
Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.
- 50 CAPTAINS CHAIR KNEE TUCKS
1 Mile Run. Cool down. Stretch
Whole Grains
Okay, there are whole grains, and there are 'Whole Grains'. Today I'd like to share with you how to prepare true 'Whole' grains, meaning start with the 'whole' grain, and end with the 'whole' grain, no more, no less. This simply means it has not been processed in any way, shape, or form. It maintains its nutrient value, and is nutrient dense, fills you up, burns efficiently, and nourishes you. Here's how it is done:
WHOLE GRAINS
- Rinse grains (wheat, millet, barley, quinoa, amaranth, rye, spelt, etc.) If you’re eating ‘gluten free’ then simply add grains that are gluten free) - Place grains in crockpot. - Cover with water, two to three inches above the grain.
- Let grains soak from 8:00 a.m. to 8:00 p.m. (or whatever fits your schedule, for a total soak time of 12 hours.)
- Turn crockpot on low heat at 8:00 p.m., let ‘cook’ until 8:00 a.m. or whenever you are ready for breakfast in the morning.
SERVING SUGGESTIONS
Can add any of the following:
- honey
- coconut
- nuts
- trail mix
- dried fruit (this can actually be added when turning the heat on the night before so it’s reconstituted, much easier to digest.)
- vanilla extract, almond extract, etc.
- cinnamon
- whatever else you can come up with, be creative: rotate grains and add-ins.
IMPORTANT!!!
To properly ‘cook’ the grains, so as not to destroy their nutrients, the temperature of the crockpot must be checked. This can easily be done by filling the pot halfway, turning the pot on low for a couple hours, and then checking the temperature with a thermometer. The temperature should not exceed 120 degrees. If it does, you could try cracking the lid etc., until you reach the desired temperature.
Day 26: