Day 6 / Meal Guidelines and Helpful Tips

Hi Challengers!

With all your hard work, efforts, and training, you'll want to be sure you're on track with your eating plans. As you know, your eating will determine, to a great measure, your success with your end result in seeing those ab's while strengthening yourself, and improving your fitness level.

10 GUIDELINES TO HELP YOU

1. Eat 5-6 moderate size clean meals per day. Clean means fresh fruits, vegetables, nuts, seeds, whole grains, lean proteins, and protein powders. It also means no refined sugar, processed foods, junk food, etc. Please, read labels, or look up proper portions for yourself, never assume what a serving size is. If in doubt when eating out (or even at home for that matter), I suggest a serving of protein with 4-6 of your meals (depending on the person), the size of the palm of your hand , thickness too. I generally suggest fresh fruit with meals until noon, and a moderate amount of healthy fat. Meals after noon, I suggest fill at least half your plate with fresh or lightly steamed vegetables and greens, the other fourth your serving size of protein (unless this is a shake, of course), and the last fourth with a serving size of complex carbohydrate such as, brown rice, sweet potato, etc. Add a moderate amount of fat, and you're good to go. If choosing deli style meats, please be sure to look for 'NO-Nitrate' brands. Remember,THESE ARE GENERAL GUIDELINES, by all means do your homework and learn what works best for you.

TIGHT BODY offers meal plans for those who are interested in a specific meal plan tailored personally, just for you. If this interests you, go to www.tightbodybootcamp.com and click on the nutrition link, scroll down to learn more about what the program has to offer.

2. Drink half your body weight in ounces each day, minimum. For example: If you weigh 140, take 140 divide it in half, and you get 70, which means you'd shoot for drinking 70 ounces of water per day, or a little over 2 quarts each day. The only other beverage considered an equal to water during the 30 Day Challenge, is herbal tea, stimulant free. A good tip is to drink at least 8 oz. of water 20 minutes before a meal.

3. Perform one hour of exercise daily. This is a minimum, if you wish to do more, it's your choice. Using a Body Bugg or Heart Rate Monitor, can be motivational, and help you understand if you're working hard enough, not hard enough, or even too hard. The workouts posted daily average a one hour workout. Find what works for you, working out alone, with a partner, maybe both? Gym, at home, indoors, or outdoors. Find music you like to listen to, if you enjoy music, discover if you're an early morning person, afternoon powerhouse, or evening enthusiast and work with it!

4. Create one positive affirmation each week you can 'play' in your head. For instance: "I'm getting stronger everyday", or "I feel healthier everyday", or "This gets easier everyday", etc. If you catch yourself 'saying' something to yourself that's negative, IMMEDIATELY use your affirmation. Use it in the morning, noon, and night.

5. Look in the mirror and verbally state one thing you like about yourself each morning. Smile. Laugh. Love yourself.

6. Weigh yourself only ONCE per week, and keep a record of it. Put the scale away if you have to. Be sure to weigh yourself the same day of the week. First thing in the morning, get up, use the restroom, strip down, weigh and record.

7. Obtain your body fat%, if you have access (I have calipers you can order from me for $20.00), once each week and record. Get your body fat right after your weight each week. Hold yourself accountable.

8. Take just five minutes daily to be in silence, meditate, if it's longer...good for you!!! Peace and quiet does wonders, let it work in your life. Take five!

9. Take a before picture. You can place this picture wherever it motivates you, the fridge, on a mirror, as a bookmark, etc. Use it as a motivational tool if getting in shape is your goal. If your goal is in a different category, find a picture that applies to your end result, and use it the same way.

10. EXPECT SUCCESS!!!!



WHO IS THE CHALLENGE FOR?

Anybody and everybody who's interested! Spread the word, get as many of your friends, family, co-workers, you name it, involved. Make it fun. You can even form your own groups and decide a reward each week for making the Challenge. Go on a hike together, see a movie, get a pedicure, you name it, be creative.

 2/6/12 AB WOD (Workout of the Day)

MONDAY

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- 15 MINUTES OF UPPER BODY EXERCISES

- 50  REVERSE CRUNCHES (BENT KNEES)

- 50 CABLE CRUNCH

- 50 2-COUNT FLUTTER KICKS

- 50 DECLINE CRUNCHES 

Head down. Pretzel arms on chest.

Adv. Behind the head or arms extended.

- 15 AB WHEEL ROLLOUTS

RUN 1 MILE. COOL DOWN. STRETCH.