Fitness:
For your daily fitness, you get 1 point for 20 minutes or more of physical activity. This can be anything from a brisk walk, to yoga, to a full workout. You can do your own workouts, or one of mine below.
You can find 2 sample 7 day workout plans complete with exercise video demos here:
1) 7 Day Challenge Sample Workout - Equipment Needed: Free Weights and Cables or TRX
2) 7 Day Challenge Sample Workout - Body Weight (No Equipment Needed)
You can find 2 sample 7 day workout plans complete with exercise video demos here:
1) 7 Day Challenge Sample Workout - Equipment Needed: Free Weights and Cables or TRX
2) 7 Day Challenge Sample Workout - Body Weight (No Equipment Needed)
Nutrition
For your nutrition points you need to select one of the options below. Each day you accomplish this habit you will earn one point.
Options include:
If you would like to see 2 sample meal plans with recipes, you can check them out by clicking the links below:
A) 1) Meal Plan A 2) Sample Recipes A
B) 1) Meal Plan B 2) Sample Recipes B
Options include:
- Drinking 8-10 glasses of water throughout the day (64-80 ounces).
- Eating a minimum of 3 servings of quality protein throughout the day (1 serving = the size of your palm). Examples of quality protein: lean meat, fish, eggs, beans, lentils, plain yogurt, cottage cheese, protein powders or bars (with a short ingredient list and no fillers or artificial flavors).
- Eating a minimum of 3 servings of veggies throughout the day (1 serving = the size of your fist).
- No fast/fried/greasy/processed food throughout the day.
If you would like to see 2 sample meal plans with recipes, you can check them out by clicking the links below:
A) 1) Meal Plan A 2) Sample Recipes A
B) 1) Meal Plan B 2) Sample Recipes B