Pre-30 day challenge
This is your time- you are mentally ready to make a change- or to get back out there and do something for yourself!
Tomorrow you do something for the most important person in your life, yourself! You cannot help others and care for others if you do not take care and care for yourself. With that in mind:
*** This is an overview of the week to come: every day I will post my work out- what I ate- and a simplified version for those at a lower fitness level that may need the extra assistance. Are you ready?
Preparing for the week to come:
You want to prepare for your 30 days (literally prepare and also mentally)
You want to to make a plan for the week (we already discussed that you are going to have 2 days off- determine your days off)
Now- make a fitness plan (in this case I will make it for you!)
This is my weekly plan (Week #1)
Overall focus (Endurance and Stability)
Monday- Legs/ Abs and Cardio
Tues- Chest and Triceps
Weds- Back- Biceps and Abs
Thurs- Legs- Shoulders and Cardio **
Friday- Chest and back
Sat - Cardio- Abs
Sun- Day off (** if you are taking two days off- I suggest you take off Thurs bc its legs again)
The break down: For me:
Working out 6 days- 1 day off
4 days of weights: 3 days of Abs: and 3 cardio days
One of the biggest obstacles I can see people facing is: FOOD Intake
The fix:
Prepare for the week tomorrow- the latest!! No excuses
**If you don't- you will get home on weds and have nothing to eat- and guess what- you will go out and buy nasty- greasy- fast food.... :(
So-- what to do?
Go grocery shopping!
Buy:
Breakfast: eggs and wheat bread, favorite cereal, Milk, oatmeal (vegetables: broccoli, onion, cauliflower, zuchini, tomato, red potatoes, jalapeno peppers (fresh))
Fruits: bananas, blueberries, apples, oranges, strawberries
Suggested: Eat one of these 3 choices every morning
Lunch: ** If you want to lose some pounds: Buy deli sliced turkey, black forest ham, any cold cuts of choice for sandwiches- eat a sandwich with lettuce, tomotoes...and so on for lunch every day.
If you do not want to loose weight: and instead want to gain muscle mass and weight:
Buy:
chicken, salmon (fish of choice), beef (low in fat content), tuna
Compliment with vegetables
suggestion: choose one of these every day for lunch
Dinner:
chicken, salmon (fish of choice), beef (low in fat content), tuna
Compliment with vegetables
suggestion: choose one of these every day for lunch
Drink water with every meal and at least 8 glasses of water a day
( natural juices)
The key- is getting out there tomorrow and buying what you need for the week. If you do- you will be prepared for your first week into your 30 day challenge!
Get ready because we start tomorrow!
Lets make this interactive, I want to know how you are doing and trust me, posting comments on here will almost hold you accountable and keep you motivated for the next day!
Post comments on here and let me know how you are doing, how you did, or how you will do the next day.
Get ready!
Sebastian M.
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