Energy for Life Fitness
2 week "mini-challenge"
To help keep you on track during our 2 week break
AND to prepare you for our Belly Blast challenge!
We have listed 5 criteria for this challenge.
If you complete this challenge (ie. meet all 5 criteria)
your name will be entered in a draw to WIN a FREE entry
into our Belly Blast Challenge! (starts March 22)
Note: You will receive a couple email "check ins" from your Trainer for accountability and support.
# 1.
Purge your refrigerator and cupboards of non healthy foods and drinks. This will include those guilty pleasures, better known as junk foods and soft drinks. Replace those items with fresh fruits and vegetables. Replace the soft drinks with water and 100% juices. If you MUST have some "snacks" on hand for family members, choose things that don't tempt YOU!
Some suggested items to have on hand:
- LOTS of fresh veggies (carrots, celery, peppers, broccoli, caulflower etc, etc, etc)
- fresh fruit (or frozen to use in smoothies!)
- low fat yogurt
- lean protein (just "Google" lean protein if you need ideas)
- popcorn (air popped or Orville Redenbacher's Smart Pop mini bags)
- low fat cottage cheese
- natural almonds (very healthy but high in calories, so just a few)
# 2.
Make breakfast mandatory. Breakfast really is the most important meal of the day. If you start the day off with a healthy meal; you will be less hungry and therefore eat less at your next meal, which should be lunch. Although you are watching what you eat, please remember to not skip any meals. Better yet - make sure to have some low fat protein at breakfast! (eggs are OK too if you have 1 or 2...or have 1 whole egg with egg whites)
# 3.
Change your eating habits and dining styles. If you've adhered to step 1 and purged your refrigerator of non healthy food and drinks; you're already on the right track to healthier eating habits. However, it is important to uphold your new nutritional guidelines whether you're at home or out and about. Therefore, before starting your program, go ahead and start cutting back on dining out. One additional dining style you may want to alter is your lunch hour. You may want to start packing lunches. This allows you to avoid the temptaion of straying from your diet by having a healthy meal already prepared.
# 4.
Increase your water intake. Work up to 8 cups of water each day (8 X 8oz cups). And Herbal tea counts. One good reason? The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
# 5.
Complete the Home Workout at least 3X per week (for the 2 weeks). Be your own Drill Seargant and push yourself!!
Home Workout - simple!
1. Warm up for 5 mins (light jog, skipping, jumping jacks) - enough that your body is warm
2. Do a few dynamic stretches (shoulder circles, windmills...you know the drill!)
3. The workout
1 min of each of the following exercises (go from one right into the next one):
- squats
- Push ups
- Step ups (on chair or 2 stairs) Remember to alternate your lead foot
- Sit ups
- Burpees
Rest 2 mins and repeat (for week one, just do twice through...but on week 2, do 3X through)
Try to see if you can get more reps of each exercise in each time you do it!
4. Stretch & grab a drink
PS...Have you registered for this challenge yet? (you need to register to get our accountability emails AND to qualify for the draw)
