Day |
Cardio |
Nutrition |
Strength/Flexiblity |
Day 15 |
Beginners: Try this more advanced Treadmill Interval Workout (remember, you can do this on any machine you like)
Intermediate/Advanced: Try my new Treadmill Medley Workout |
Protein
Are you getting enough protein or too much? Read up on your protein needs |
You know the drill...don't forget to Stretch after your cardio. |
Day 16 |
Active Rest
Have you gotten a pedometer? If not, hit your local sporting goods store and pick one up. Keep track of how many steps you're walking and try to increase it every day. |
Healthy Fats
Fat is an important part of a healthy and satisfying diet. Are you getting fat with each meal? If so, is it the right kind of fat? Have a handful of peanuts as a snack or slice some avocado for a salad. |
Beginners: Try this more advanced Full Body Workout & this Ab workout.
Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas. |
Day 17 |
Endurance
Option 1: Choose one of the workouts on this page, OR
Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout. |
Substitutions
Are there foods you eat that could be replaced with something healthier? If you've been keeping a food journal, look through your regular foods and see where you can cut calories and still eat what you like. |
Stretching Workout |
Day 18 |
Active Rest
Walk, run, play! Or just move around more than usual. |
Vegetables
Last week, I asked you to have a vegetable with at least 2 of your meals. This week, I'm bumping that up to 3--try to eat at least 3 vegetables today. Don't forget, canned or frozen is fine. |
Beginners: Try this more advanced Full Body Workout & this Ab workout.
Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas. |
Day 19 |
Light Cardio
Choose any cardio activity and do it for at least 20 minutes at a medium pace. |
Whole Grains
Your challenge today is to eat some whole grains with at least one of your meals. It can be bread, crackers, pasta--anything with 'whole grains' listed as the FIRST ingredient on the food label. Try whole wheat crackers, bread, brown rice...the list is endless. Pick one and eat it! |
Stretching Workout |
Day 20 |
Endurance and Variety
Option 1: Choose one of the workouts on this page, OR
Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.
Intermediate/Advanced: Try this Boot Camp workout |
Chocolate
Chocolate, in moderation, is a beautiful thing. Today I want you to eat something chocolatey--just a small thing. Choose something you really love and savor every bite! |
Stretching Workout |
