Amazing! Week one was absolutely amazing! I can't begin to describe how exciting it has been watching you all support and help motivate one another. Half the battle is getting started. The other half is keeping the ball rolling, staying excited and finding the motivation to "work towards something greater."
I'll get out of the way and let you see what lies behind week number 2...
Monday 7th: We are going to walk | jog | run our mile faster than we did last week.
Setting goals such as faster times or longer distances are great ways to stay motivated. Make the goals attainable but not necessarily easy. Goals should push you!
Tuesday 8th: We are going to say goodbye to Carbohydrates for the day.
There are two types of carbohydrates: simple (bad) and complex (good). Carbohydrates are our bodies main source of energy, so I would never tell someone to go carb free as a lifestyle (diet) choice. Complex carbohydrates provide great nutrients, vitamins and minerals including: fiber, B-vitamins, iron, selenium and magnesium. However simple carbohydrates add little nutritional value. The reason we are going without carbs for a day is to show you that you do not need the over processed simple carbohydrates that we all eat way to much of. When you do eat carbohydrates you want to choose those low on the glycemic index and the link here give you a great list of foods and their index rating. http://www.drkessinger.com/images/glycemicindex.pdf
Wednesday 9th: We are going to increase our body weight training.
30 Squats + 20 Push ups + 15 Lunges + 45 sec. Plank | repeat once (2 super sets)
Adding repetitions is one way of building more lean muscle. Building muscle is a very important part of weight loss. I know it sounds backwards and crazy but a pound of muscle burns approx. 6 calories an hour AT REST where as a pound of fat only burns approx. 2 calories an hour.
Thursday 10th: We are going to eat 4 servings (2 cups) each of: leafy greens, fruits and veggies.
I'm adding the requirement of leafy greens into the mix as they are a packed with vitamins and nutrients.
Friday 11th: We are going to do 300 step ups.
Building our strength and cardiovascular endurance!
Saturday 12th: We are going to find a new, healthy recipe, prepare it and share it.
I think too often we get into a rut when we are cooking. I know I do. I would say I prepare about 10 meals and simply rotate through them. Why? Because it's easy. There are two reasons behind today's challenge. First, you are forced to step outside of your cooking comfort zone to find a new healthy recipe that you will then prepare and be able to use again. Second, by everyone sharing their recipes and thoughts regarding how easy their recipe was, how yummy it was, etc, you will have quick access to dozens of new healthy recipes.
There it is. As you can see we are performing the same fitness challenges as Week 1. The reason behind that is to build a solid foundation from which we can build. Trying to do too much without mastering the basics may lead to injury. Even with the fitness challenges staying the same, Week 2 is going to push us but as we learned in Week 1, we can do it! If something was impossible, I wouldn't ask you to do it. Keep the momentum you've created and "work towards something greater!"
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
Steps are going to kill me! But ready.
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