Weekend Workout

10 lunges
10 jumpropes 

Ten times

5 cleans
5 Presses
5 Squats (weighted)
5 pushups
5 situps

5 TIMES   

Nutrition Challenge Week #4

 FOOD JOURNAL

Keep a journal of what you eat and WHEN you eat it. It is so helpful just to be aware of the food we are putting into our bodies. Check out My Fitness Pal for an easy mobile app!

30 minute walk/run

How many miles?

Nutrition Challenge Week #3

EAT PROTEIN!

You will hear lots of advice on how much, but lets give this a try: 0.7 grams of protein per pound of body weight.  Studies show that this diet led to more weight loss, more fat loss, and less lean mass loss than a low protein diet.

This will most likely increase the protein you are currently eating, so keep track! (Try My Fitness Pal) Begin to redistribute you portions each meal, 1/3 protein on your plate!


Read more: http://www.marksdailyapple.com/how-much-protein-should-you-be-eating/#ixzz2wKHhENbV

Bike ride OR run for 45 minutes.

50 Deadlift
50 Step up (EACH LEG)
(combine moves any way you want, total 50 of each)

**2 burpees EMOM

6 Dips
11 Push-ups
9 Ball Slams
1 run 

5 TIMES

Nutrition Challenge Week #2

DRINK WATER!

Drink 10 - 8 oz cups a day. Go ahead and measure your favorite water bottle. Remember how many times you need to fill it EVERY DAY. Or you can keep track with a fun FREE app on your phone: MyFitnessPal.

This is the time to ELIMINATE high sugar drinks like soda or juice. (Remember last week's challenge?) If you don't like plain water, opt for a sparkling version or naturally flavored. READ THE LABEL, it's funny what they can slip in our "healthy water".

Nutrition Challenge Week #1

NO SUGAR!

You can be as picky as you want with the interpretation of this challenge... but absolutely NO refined sugar goodies! If you stay away from natual sources of sugar also, your results will be more dramatic. HELP SUPPORT YOUR SISTERS! This is a hard one!

Weekend Workout

WORKOUT:  

6 PERFECT pushups

– REST 1 minute - 

 Repeat 10 Times.

SKILL: 

Deadlift

WORKOUT: 

5 Knees to elbows

bear crawl

30 jumpropes

Sprint 

AMRAP in 10 minutes

SKILL: 

Box jump

WORKOUT: 

Push up 

Box Jump

Deadlift 

(1,2,3,4…10)

Weekend Workout

30 minute Walk/RUN: 

Enjoy!