Monday, January 12, 2015
It's the start of Week 3 of TNT's New Year - New You Challenge! Remember small daily goals help set you up for success. Simply focus on each daily task of this challenge as it comes. Each day your are working towards building the skills you need to accomplish your overall goal! And as always before starting any exercise program please check with your doctor and clear any exercise with them before beginning. If at any time you have questions regarding this Challenge - simply contact TNT at information@tntgetfit.com OR post your question on our Total Nutrition Technology Facebook Page.
WEEK 3
Day 15
Fitness: 30 push-ups, 30 tricep kickbacks (each side), 35s side plank (each side), 30 mermaid (each side),and 10 cat/cow stretches.
Nutrition: Nutrition: yesterday + keep sodium intake between 1500 and 2500mg.
Recipe: Creamy Chopped Cauliflower Salad
Day 16
Fitness: 30 burpees, 30 side imprints (each side), 35s squat punches, 35s towel jumps, 30 plank-straddle-hops, and 30 lateral lunges.
Nutrition: yesterday + swap two starches for starchy vegetables (ex. bread for sweet potato).
Day 17
Fitness: 35 push-ups, 35 dips, 35 leg lifts, and 35 glute kickbacks (each side).
Nutrition: day 15 + put your fork or sandwich down between each bite and swallow completely before taking the next.
Day 18
Fitness: 35s punches, 80s jumping jacks, 35 knee cross crunches (each side), and 35 double arm reach (each side).
Nutrition: yesterday + reduce soda by one can (if applicable).
Day 19
Fitness: 35 push-ups, 35 tricep kickbacks (each side), 40s side plank (each side), 35 mermaid (each side), and 10 cat/cow stretches.
Nutrition: yesterday + reduce trans fat intake to 0g per serving (check your labels).
Fitness: 35 push-ups, 35 tricep kickbacks (each side), 40s side plank (each side), 35 mermaid (each side), and 10 cat/cow stretches.
Nutrition: yesterday + reduce trans fat intake to 0g per serving (check your labels).
Day 20
Fitness: 35 burpees, 35 side imprints (each side), 40s squat punches, 40s towel jumps, 30 plank-straddle-hops, and 35 lateral lunges.
Nutrition: yesterday + choose plant-based added fats for those three servings.
Resource List: Top 10 Plant-based Sources of Healthy Fats
Day 21
Fitness: 40 push-ups, 40 dips, 35 leg-lifts, and 35 glute kickbacks (each side).
Nutrition: yesterday + make half of your plate consist of veggies at lunch and dinner.
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