WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands
and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right
elbow up towards left knee, back to center, right elbow up towards left knee,
back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL
(These are a bit advanced)
On back, bent knees, feet crossed at the ankles. Hold a
barbell of your choosing on your chest. Simultaneously press the barbell up to
the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down,
then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
Success with any fitness goal depends largely on what you're eating. Success in reaching health related goals depends largely on what you actually assimilate. If you're not already on a healthy meal plan, or not quite sure what, how much, or what types of foods you need to eat for success, now is a good time to get on a meal plan. A person can exercise day in and day out, high intensity and all, and never see results if they're not eating properly. If you're interested in a meal plan, I'd be happy to help you out. You can simply purchase a plan through www.tightbodybootcamp.com. All meal plans are personalized, no 'one-size-fits-all' plans.
10 Benefits of a Meal Plan
1. SAVES TIME
You can save a tremendous amount of time because your meal plan spells everything out for you: What to eat, how much of it to eat, and how to prepare it, even a guesstimated time frame of when to eat it. Believe it or not, this frees up a lot of your time. You no longer have to ponder, "Hmm...what to eat, what have I eaten so far, etc.". I can't begin to tell you how much energy is saved simply because you're no longer standing in front of your refrigerator with the door wide open, mystified as what to eat. This is when the best of intentions becomes an ongoing dream, no plan, no success. You'll also save time at the grocery store since you have a list, and shop for only what's on your list. Since you eat the same meals a month at a time, you have this system down to a 'T', and get in and out of the store faster than 97% of the population.
2. SAVES ENERGY
I've already mentioned the amount of energy you can save, literally. Here I'd like to mention the energy saved mentally, which trips over into your physical realm, as well. Less thought equals more energy, and greater output elsewhere. I liken this to having children. You want to leave the house for a few hours, but don't want to bring your three kids 5 and under with you. If you leave them unattended, you're mentally preoccupied the entire time your away, consciously, and sub consciously, you have no rest, your energy is usurped. Now liken this to constantly wondering if what you're eating is what you should be eating, the amount you need, and if you're really even hungry. Many folks don't realize how preoccupied they are with food, until they have a meal plan, and feel a release from the guessing game, thus freeing up more energy.
3. SAVES MONEY
Most meal plans are very affordable. TIGHTS are. Most people spend AT LEAST as much money going out for meals whether at fast food outlets, or sit down restaurants, not to mention all the garbage food and so called 'soft' drinks bought weekly. Save your money and put it where you will receive a pay back, just like a true investment. Look for ways to get back at least as much as you invest, hence, once you get your plan, FOLLOW IT!!!! The door only opens when you turn the handle, baby!
4. EASY TO FOLLOW
Everything is spelled out for you, there are no guessing games, no confusion, no tricks. Simply read through your plan, make sure you understand everything, ask questions and get answers if you don't, make your list, clean out your kitchen, and get shopping!
5. AFFORDABLE
Anyone can get a meal plan. Save up for your initial if need be, set aside $10.00 at a time if need be, and get it done. Updates are a drop in the bucket when you look at the benefits you receive by being more healthy, more alert, more functional, happy, and invigorated. Yes, you're spending, but you are saving SO MUCH MORE!
6. EDUCATES YOU
Indeed, you are educated by simply following your plan each month. You learn how to eat, what it feels like to eat properly, how your body responds to good, wholesome nutrition, and even where to find the bargains, join a co-op, store, maintain, and prep, as a Pro! Soon your family and friends will begin asking questions. I haven't had a person yet, who has entered our home, and not left a better person for it. I don't mean this in a boastful way. What I'm saying is, the next time I see them or they come over, they have a gallon of water with them, or tell me how they bought some asparagus to try, or want to show me their latest record in pull-ups. I love it. You will surely have an influence on those around you, just as you do now.
7. SETS YOU UP FOR SUCCESS
As you save money, time, and energy, and have more physical energy, you'll begin to branch out and look at other areas of your life you'd like to take action on. What once seemed only a dream, now seems to be something perhaps within reach, with some effort. As you feel successful, you will desire to succeed in other areas, as well.
8. REVS UP YOUR METABOLISM
I can't tell you how many clients come to me undernourished, underfed, and undermining themselves. You MUST EAT FOLKS. Starving is a slow death of both mind and body, it's half living. Following your meal plan makes it obvious the importance of eating, because guess what? You are always eating, lol. Meanwhile, your body is making adjustments and sending messages to your brain that the scarcity is over, it can manufacture its hormones normally, relax, and yes, burn, baby burn, those calories and fat up.
9. FAMILY AFFAIR
It doesn't take long to figure out you've got to get your family on board, especially if you're a female, mother. You see, it gets draining rather quickly fixing meal A for you, meal B for the kids, and meal C for the hubby! Ditch it. Get everyone on board. Point out the benefits along the way, "You're sleeping so much better", "You're so energetic", "You're grades have improved", etc.
10. CONTROL
Okay, whether you want to admit it or not, chances are, somewhere inside of you is a nerve racking control freak, the only problem is your control freak is out of control when it comes to eating. A meal plan helps to teach the control freak proper etiquette per se.
1. SAVES TIME
You can save a tremendous amount of time because your meal plan spells everything out for you: What to eat, how much of it to eat, and how to prepare it, even a guesstimated time frame of when to eat it. Believe it or not, this frees up a lot of your time. You no longer have to ponder, "Hmm...what to eat, what have I eaten so far, etc.". I can't begin to tell you how much energy is saved simply because you're no longer standing in front of your refrigerator with the door wide open, mystified as what to eat. This is when the best of intentions becomes an ongoing dream, no plan, no success. You'll also save time at the grocery store since you have a list, and shop for only what's on your list. Since you eat the same meals a month at a time, you have this system down to a 'T', and get in and out of the store faster than 97% of the population.
2. SAVES ENERGY
I've already mentioned the amount of energy you can save, literally. Here I'd like to mention the energy saved mentally, which trips over into your physical realm, as well. Less thought equals more energy, and greater output elsewhere. I liken this to having children. You want to leave the house for a few hours, but don't want to bring your three kids 5 and under with you. If you leave them unattended, you're mentally preoccupied the entire time your away, consciously, and sub consciously, you have no rest, your energy is usurped. Now liken this to constantly wondering if what you're eating is what you should be eating, the amount you need, and if you're really even hungry. Many folks don't realize how preoccupied they are with food, until they have a meal plan, and feel a release from the guessing game, thus freeing up more energy.
3. SAVES MONEY
Most meal plans are very affordable. TIGHTS are. Most people spend AT LEAST as much money going out for meals whether at fast food outlets, or sit down restaurants, not to mention all the garbage food and so called 'soft' drinks bought weekly. Save your money and put it where you will receive a pay back, just like a true investment. Look for ways to get back at least as much as you invest, hence, once you get your plan, FOLLOW IT!!!! The door only opens when you turn the handle, baby!
4. EASY TO FOLLOW
Everything is spelled out for you, there are no guessing games, no confusion, no tricks. Simply read through your plan, make sure you understand everything, ask questions and get answers if you don't, make your list, clean out your kitchen, and get shopping!
5. AFFORDABLE
Anyone can get a meal plan. Save up for your initial if need be, set aside $10.00 at a time if need be, and get it done. Updates are a drop in the bucket when you look at the benefits you receive by being more healthy, more alert, more functional, happy, and invigorated. Yes, you're spending, but you are saving SO MUCH MORE!
6. EDUCATES YOU
Indeed, you are educated by simply following your plan each month. You learn how to eat, what it feels like to eat properly, how your body responds to good, wholesome nutrition, and even where to find the bargains, join a co-op, store, maintain, and prep, as a Pro! Soon your family and friends will begin asking questions. I haven't had a person yet, who has entered our home, and not left a better person for it. I don't mean this in a boastful way. What I'm saying is, the next time I see them or they come over, they have a gallon of water with them, or tell me how they bought some asparagus to try, or want to show me their latest record in pull-ups. I love it. You will surely have an influence on those around you, just as you do now.
7. SETS YOU UP FOR SUCCESS
As you save money, time, and energy, and have more physical energy, you'll begin to branch out and look at other areas of your life you'd like to take action on. What once seemed only a dream, now seems to be something perhaps within reach, with some effort. As you feel successful, you will desire to succeed in other areas, as well.
8. REVS UP YOUR METABOLISM
I can't tell you how many clients come to me undernourished, underfed, and undermining themselves. You MUST EAT FOLKS. Starving is a slow death of both mind and body, it's half living. Following your meal plan makes it obvious the importance of eating, because guess what? You are always eating, lol. Meanwhile, your body is making adjustments and sending messages to your brain that the scarcity is over, it can manufacture its hormones normally, relax, and yes, burn, baby burn, those calories and fat up.
9. FAMILY AFFAIR
It doesn't take long to figure out you've got to get your family on board, especially if you're a female, mother. You see, it gets draining rather quickly fixing meal A for you, meal B for the kids, and meal C for the hubby! Ditch it. Get everyone on board. Point out the benefits along the way, "You're sleeping so much better", "You're so energetic", "You're grades have improved", etc.
10. CONTROL
Okay, whether you want to admit it or not, chances are, somewhere inside of you is a nerve racking control freak, the only problem is your control freak is out of control when it comes to eating. A meal plan helps to teach the control freak proper etiquette per se.
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