November Fitness Challenge

I know I have not put up any information about my health and fitness story and routine yet but I just wanted to put this challenge up just in case you would like to join me. Health and fitness has become a critical part in my life and I am going to continue to set goals for myself to keep my motivation. I will put all the details of my exercise and food on the bottom. You don't have to use the same exercise program I am using (anything you choose will work.) The most important part is the food. Believe it or not, the quantities and when you eat  play a HUGE role.

Exercise : For 30 days I will be using the Insanity DVDs. I will use the Max program (second half which is more intense ) because I want to push my body a little more. Since the program is an hour long, I will be working out 5 days a week in the afternoon after work and Saturday Morning (6x a week in total) with Sunday as my rest day. I am also going to Sprint on my tread mill in the morning when I wake up for 10-15 minutes (in intervals) just to get my blood flowing. (two workouts a day is OPTIONAL. It just depends on how advanced in your fitness you are.)

There is an Abbreviated version of the Insanity workout on this link if you need some help comming up with high intensity exercises and you don't own Insanity:

http://www.self.com/fitness/workouts/2012/02/insanity-workout-slideshow#slide=1

Also I like Body Rock TV. It has simular high intensity workouts you can follow for all body parts!

http://www.bodyrock.tv/category/daily-workouts/all-workouts/

Food: As far as food is concerned, I will be eating ONLY these things that I list in the bottom and I will explain how I eat them.

Note* This meal plan is for losing FAT and gaining Lean muscle as you will notice by the Injection of protein several times through the day. Please Keep your portions to the size of your fist for every meal!! :) 

Brown rice, Protein (powder for shakes), Egg whites, Plain Shredded Wheat (cereal), Sweet Potatoes, Organic Chicken (breast only) Turkey (breast or ground), Byson (no hormones), Fish,  Soy milk, Raw Almonds, Fruits (more apples, grapefruits and blue berries than the rest)  and Vegetables. I will also by cutting off all artificial sugar (INCLUDING Salad DRESSING!!) and Limiting my salt intake. 

The format of food intake is Crucial. Having many small meals a day will keep your metabolism up and you will find that your body will stop holding on to the fat. It is very important that you DO NOT SKIP BREAKFAST. It truly is the most important meal. The sooner you eat in the morning, the sooner your metabolism starts working. Also keep in mind that starving yourself is not an option. You have to eat to lose weight OR gain proper tone. If you starve yourself, your body will hold on to all the fat you are trying to lose and eventually will shut down. 

One other Key factor is eating either a half apple, 3 tablespoons of brown rice or 2 oz of sweet potato Immediately after your work out. Either one of those is great for your body's recovery

Make sure you drink at least 8 glasses of water through the day (DO NOT SKIP THIS!!) and get enough sleep. Take a multivitamin to ensure you are getting all your nutrients and a probiotic to make sure your digestive system is working properly. 

Morning:

1/2 apple after workout. Vitamin and Probiotic

Protein shake with blueberries OR 4 egg WHITES with blueberries OR shredded wheat with soy milk and fruit. 

Snack: 1/2 Grapefruit (OR Protein shake with no fruit)

Lunch: Salad or veggie or fruit  with a protein- Chicken breast, ground turkey, Fish and 6 amonds

Snack: 1/2 Grapefruit, Protein shake(no fruit,) OR I have 3 tablespoons of brown rice or shredded wheat as a carbohydrate if I am working out after work. 

1/2 apple after workout

Dinner: Protein and veggies. No Carbs!! Veggies (spinach, beans, broccli or any other)  and a protein like Chicken breast or fish...

Those are the basic guidelines for the meal plan. If you find yourself hugry i would suggest more water and a blueberry or grapefruit snack. 

I hope I made everything clear enough and I am excited to get started. I will post weekly updates at the top of this blog post ( so I should have 4) so check back with me and let me know how you are doing!!