Post by Cassandra - Admin on May 27, 2014 15:06:44 GMT
WEEK 7:
NUTRITION CHALLENGE:
**Create a meal plan for yourself.**
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**USE the forum! Let us know if you have questions (specifically on how do do this meal plan). Share when you’re having trouble (with ANYthing!). Maybe someone else has been there or could benefit from knowing they're not alone in the same struggles. Help each other. Ask questions. Keep each other on track.**
Explanation:
This “plan” is entirely based on your individual needs.
For example:
Specifically: “Breakfast: 2 hard boiled eggs, a cucumber (unpeeled), ½ avocado”
-OR-
Guidelines: “Lunch: eat a protein, two veggies, a tbsp of fat”
REQUIRED!!!: Print your plan off! Write it down! And take it with you EVERYwhere! Ladies - I expect at any given time for this plan to be in plain view in your purse. Guys - put it in your wallet.
If anyone is keeping track of their food in a journal, make sure you’re pre-writing your plan out for this week and sticking to it instead of writing things in after. Again, this can be done weekly, or just each day (maybe just each night before, plan out your day and write it in).
BONUS POINTS: fold your plan up and put it in your pocket (or bra! not kidding!) and carry it ON YOU all week. Girls, I know how many random receipts and coupons are currently floating around in my purse - I want this thing to “talk” to you all day. Don’t just put it in a zipper and forget it. Men, I know you guys treat those wallets like your personal traveling filing cabinets. Do not put this in a back compartment and “out of sight, out of mind” it.
The “pocket plan” will not only serve as an actual, constant, physical reminder of your nutritional goals, but psychologically, you will know and remember that little piece of paper is on your person and it will help you all day, even when you’re not physically looking at it. You’ll be able to mentally “feel” it. Like for real. Studies have been done. It’s good stuff. So if you can, I’d like you to try it.
FITNESS CHALLENGE:
**Re-test your Week 1 assessments!!**
Explanation:
We are officially ½ way into our 90 Day Challenge people!! Woohooo! This week, everyone should execute their week 1 assessments again.
The Assessments:
- max effort squats in 1 min
- max effort pushups in 1 min
- max effort situps in 1 min
Again, you get up to three tries to get your best reps. And this does NOT take the place of your current fitness routine - just add it in and do your best. Let us know how you do!! By the way, PLEASE do NOT freak out if you don't beat your first numbers. Every one has off days. That's why you get three times to see if you can beat those first scores.
Also remember, although the Fitness portion of the Challenge is not cumulative, there are a couple weeks’ challenges that you should still be incorporating. Everyone should still be getting 30 minutes of daily activity in (ANYthing!! just get moving!) and everyone should consistently be getting comfortable being uncomfortable.
Rock on Fit Fam!!
NUTRITION CHALLENGE:
**Create a meal plan for yourself.**
+
**USE the forum! Let us know if you have questions (specifically on how do do this meal plan). Share when you’re having trouble (with ANYthing!). Maybe someone else has been there or could benefit from knowing they're not alone in the same struggles. Help each other. Ask questions. Keep each other on track.**
Explanation:
This “plan” is entirely based on your individual needs.
- It can be either a daily outline, or a weekly one.
- You can create something that’s as simple as a list of “Yes” foods - ones that you know you need to and would like to incorporate more - and “No” foods - ones that you know you should be (but might still have trouble) avoiding.
- You can break your plan down by specific meals or by general guidelines.
For example:
Specifically: “Breakfast: 2 hard boiled eggs, a cucumber (unpeeled), ½ avocado”
-OR-
Guidelines: “Lunch: eat a protein, two veggies, a tbsp of fat”
REQUIRED!!!: Print your plan off! Write it down! And take it with you EVERYwhere! Ladies - I expect at any given time for this plan to be in plain view in your purse. Guys - put it in your wallet.
If anyone is keeping track of their food in a journal, make sure you’re pre-writing your plan out for this week and sticking to it instead of writing things in after. Again, this can be done weekly, or just each day (maybe just each night before, plan out your day and write it in).
BONUS POINTS: fold your plan up and put it in your pocket (or bra! not kidding!) and carry it ON YOU all week. Girls, I know how many random receipts and coupons are currently floating around in my purse - I want this thing to “talk” to you all day. Don’t just put it in a zipper and forget it. Men, I know you guys treat those wallets like your personal traveling filing cabinets. Do not put this in a back compartment and “out of sight, out of mind” it.
The “pocket plan” will not only serve as an actual, constant, physical reminder of your nutritional goals, but psychologically, you will know and remember that little piece of paper is on your person and it will help you all day, even when you’re not physically looking at it. You’ll be able to mentally “feel” it. Like for real. Studies have been done. It’s good stuff. So if you can, I’d like you to try it.
FITNESS CHALLENGE:
**Re-test your Week 1 assessments!!**
Explanation:
We are officially ½ way into our 90 Day Challenge people!! Woohooo! This week, everyone should execute their week 1 assessments again.
The Assessments:
- max effort squats in 1 min
- max effort pushups in 1 min
- max effort situps in 1 min
Again, you get up to three tries to get your best reps. And this does NOT take the place of your current fitness routine - just add it in and do your best. Let us know how you do!! By the way, PLEASE do NOT freak out if you don't beat your first numbers. Every one has off days. That's why you get three times to see if you can beat those first scores.
Also remember, although the Fitness portion of the Challenge is not cumulative, there are a couple weeks’ challenges that you should still be incorporating. Everyone should still be getting 30 minutes of daily activity in (ANYthing!! just get moving!) and everyone should consistently be getting comfortable being uncomfortable.
Rock on Fit Fam!!
PS: When are you stopping in for bootcamp? Running one tonight at 5 pm. Otherwise, Saturday at 11 am. (And feel free to bring a friend/friends!) 
