Day 4: 14 day Challenge - Repeat Workout #1 + what are you eating?

Day 4: Repeat Workout #1

Try to beat your round # score from Day 1!

5 X full burpees  (mod: step feet out and in to plank position, push up from knees)

5 X pushups  (mod: from knees)

20 X scissor lunges  (mod: step back lunges - no jump)

20 X crab toe touch

50 X skips  (mod: no rope - just mimic arms and jumping)

What are you Eating?

The truth is - you can work out all you want, but the body you are working so hard to create will still be hidden under a layer of body fat if you are eating the wrong foods.  You can still achieve a greater level of cardiovascular fitness and strength, but your aesthetic changes and overall health will not be as positively affected unless you fuel up on the right foods.

"Prep for the 14 day challenge" blog entry has some basic guidelines for what should be eaten on a daily basis - and here is the short version below (along with an example):

14 day challengers should follow these guidelines:

* Most of your consumption should come from lean meat/protein (chicken, turkey, fish, eggs) and above ground veggies.  Eat beef and lamb etc. less frequently (~2-3 times per week).

* Eat 3-5 times per day.

* Do not eat ANY grains or legumes (bread or any wheat products, barley, quinoa, black beans, chickpeas, rice, oats, etc)

* Include 2-3 servings of healthy fats per day (not more, not less).  These include: Krill/fish oil, 1/2 an avocado, 10 nuts, 5 oz salmon, cold olive oil, coconut oil for cooking, grape seed oil, etc.

* Eat lots of green veggies!  When feeling munchie  - grab some veggies.  Always have them cut up and on hand in the fridge.

* Drink at least 3 L of water per day.

* Choose your cheat day NOW.  Only include 1 cheat day in the 14 days and know when it is going to be (a dinner out, a birthday, etc).  Do not cheat - even a little bit - on the other 13 days!

* Get at least 8 hours sleep every night.

Example: What I will eat today :)

Meal 1:  2 eggs and a green monster shake (blended kale, brussel sprouts, cucumber, spinach, carrot, 1/3 of a banana, ice, brocolli stalks, 1/2 avocado).

Meal 2:  Black coffee, pecans, cucumbers, carrots

Meal 3:  Turkey Loaf and salsa,  Spinach salad with balsamic vinigar and olive oil

Meal 4:  Chicken with stone ground mustard, Broccoli and Cauliflower

Meal 5:  Turkey Loaf and salsa