Challenge Details

Fall back in shape!

30 days of doing the right things. 

Recommendations for the 30 days:

1 serving of alcohol per week

No eating 2 hours within bedtime

No high fructose corn syrup (can be found in soda, BBQ, ketchup and others)

Workout every day for at least 15 minutes- even if its a walk or cleaning

Low gluten, No bread, pasta, cereal

Dairy 1 time a day max

7 servings of fruits and veggies daily

Drink 1/2 your body weight in ounces of water per day

Eat protein at least 3x per day

Weekly challenges are back. Some need to be done all at once. Some can be broken up throughout your day.  If you have an injury/ailment that prevents you from an activity let me know and I will give you a modification. 

Week 1- 

Initial measurements  

walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

Week 2-

All about abs

no dairy at all this week and complete the AB circuit I will send out daily

Week 3-

Legs! 

100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.  Eat at least 5 servings of low carb vegetables daily. 

Week 4-

Arms! 

100 push ups per day. They can be modified on a table/chair/wall and broken up throughout the day. Avoid caffeine this week, its only 1 week! 

Week 5-

Final measurements and tabatas

60 seconds jumping jacks, 30 seconds plank and repeat for 5 minutes. Then 60 seconds lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. No gluten at all this week. 

Any questions?  Let me know.  There is still time to sign up, invite friends, family and co-workers.  It will be easier to be successful if you have support!

I will post a food list and grocery ideas later this week!