#10in10 - 10 Day Health Challenge!

#10in10

10 miles of cardio in 10 days!!

EVERY DAY YOU MUST ENGAGE IN:

3 strength exercises, at least one focused on your core area.

Cardio training: no more than 20% of quota on the bicycle.

Reduced fat intake and increased raw food consumption.

CARDIO TRAINING:

5 mi each of the first 5 days

10 mi each of the last 5 days

****Break up your cardio by working out at various times of the day.  Begin and end your day with a quick run, and hit a bike ride and the elliptical briefly in the middle of the day.

Results ONLY come from hard work!

DIETARY RULES:

*Do NOT eat after 8pm

*Drink 64-128 oz of water daily.  The more, the better: try to drink a gallon (128oz).  This is especially beneficial when combined with freshly squeezed lemon juice.

*Eat as many RAW foods as possible (THINK: If you were a caveman, what would you eat?)

*Limit your use of CAFFEINE (yes, I said it!)… this causes your body to retain water (dehydrating you) and makes it more difficult to detox.  If you must consume it, try to keep it to AM hours so as not to disturb your sleep, or substitute it with green tea, which helps lower your cholesterol.

TIP: Start your day with drinking a tall glass of water (preferably with freshly squeezed lemon juice) and a morning run (1-2 miles) before breakfast.  This will immediately jump-start your metabolism and you will burn off 20% more calories.  Your first meal of the day should be your biggest, so eat in balance before setting your digestive track right with a little yoga.  Adding 1oz of Bragg's Apple Cider Vinegar to your water everyday will help with regular detoxification and overall body composition.

TIP: Increase blood flow, metabolism and flexibility by doing yoga!  Download a yoga app and focus on relaxing your way through 15 to 25 min of this deep stretching every day.

TIP: Plan your meals carefully.  Breakfast should be your largest of the day, followed by a smaller lunch and even smaller dinner.  Portion your servings and don’t be afraid to stop eating before your plate is clean.  Our eyes are often bigger than our stomach and the common result is overstuffing (remember that excess calories are units of unused energy and turn to fat cells for long-term storage).  Eat some complex carbs in the AM so you will have enough energy for your workout, but stay away from starches (breads and pastas, also) for the rest of the day.  Fruits and vegetables keeps the digestive track flowing regularly and help detox the body of processed substances.

TIP: Want a quicker detox?  Buy ONE container of 100% Cranberry Juice (NOT the juice cocktail version!) and drink ALL of this throughout the period of a day, along with your normal amount of water.  This will flush your digestive track and rid your body of any slow-moving meats and starches.  Doing this at the start of the challenge will help you feel lighter and enable a more-efficient workout.

TIP: Download MY FITNESS PAL.  As you track your meals and exercise throughout the day, pay more attention to your nutritional values and needs than to your calories consumed.  Look at the pie chart and compare your ratio of nutrient consumption (fats, carbs & proteins) to the suggested ratio.  What are you eating too much of and what do you need to consume more of?

THE GOAL?

Let’s get right for the season!  We all know how important it is to FEEL as good as you LOOK!!  It’s time to get healthy after a winter of hibernation!  In 10 carefully managed days and consistent activity, you will snap back into shape and begin to form the habits of maintaining it.

****NO SIZE NO DIET: If you get in touch with YOUR health and body, treat it how YOU should individually, you will look INCREDIBLE how you should, naturally!  Let's be as beautiful as God designed us to be!

LOWER CHOLESTEROL BY RAISING AWARENESS!!

Cholesterol is word that we don’t typically give a second thought.  There are so many indicators we pay attention to when it comes to health, yet because we cannot physically see the fat content movintg within our veins, its regulation is not high on our priority list.  Yes, we all have the insight that high cholesterol leads to heart disease and other complications, yet we continue to consume foods that boost it to the sky.  However, if “you are what you eat,” and you want to be more than a sloppy pile of blob compounds, you must monitor and maintain your cholesterol.

HDL, or high-density lipoprotein, is considered the “good” cholesterol, while you are recommended to reduce your intake of low-density lipoprotein (LDL), or the “bad” cholesterol.  HDL is basically made up of unsaturated fats.  Examples of these are olive oil and omega-3 fatty acids found in fish.  To keep your LDL low and your HDL high, eat heart-healthy foods that include as little trans- and saturated fats as possible.  Work out at least 30 minutes a day for as many days a week as possible.

To bring your cholesterol back down to healthy levels, it is crucial to make lifestyle changes as well as changes to your diet.  Some recommendations include that you: lose weight, quit smoking, drink alcohol in moderation (1 drink a day), exercise on most days of the week, change what you eat.  Some foods that you should target besides olive oil and omega-3 rich products include foods with added sterols and stanols (orange juice, yogurts, etc.), oatmeal and high-fiber foods, nuts such as almonds and walnuts, and green tea.  Also it is very important that you stock up on fruits and vegetables, select whole grains, eliminate trans fats and saturated fats, and limit the amount of straight cholesterol you consume.

Your body naturally makes cholesterol, but you also get it from eating eggs, meat, and dairy products.  When your body has a surplus of cholesterol, plaque begins to build up and causes blocked arteries, thus restricting blood and oxygen flow.  High cholesterol can lead to kidney stones, stroke, heart attacks, and cause other health complications that can be debilitating.  Yet something this serious is less likely to worry you because it doesn’t cause pain and you need a test to determine your current HDL and LDL levels.  This makes it less likely to seek treatment and care for this aspect of your health.  If you are feeling particularly groggy or slow-moving, you might want to get your cholesterol checked.

SOMETHING IMPORTANT TO REMEMBER:  When you have an excess of sugars, calories or alcohol, your body converts these things into triglycerides, which add to your “bad” cholesterol levels.  This is a type of fat carried in your blood and stored in fat cells all over your body.  People with high levels of triglycerides tend to be overweight, inactive, smokers, or heavy drinkers.  High levels of this (150 and up) are causal of metabolic syndrome, which correlates to heart disease and diabetes. 

OVERALL, it is important to regulate your cholesterol and get tested if you are over 20.  If your total cholesterol falls under 200, you are considered to be in the “healthy” range.  Levels of cholesterol over 200 have an increased risk of developing complications.  Because cholesterol comes from two sources, the body and food, it is vital that you get to know where your individual HDL and LDL come from so that you may adapt your diet and lifestyle to remain in good health.  The best plan of attack is a customized one ;)

The Life We Live...

I don’t believe in sizes, and I don’t believe in diets!  Anyone that has worked a day with me is aware that I eat constantly.  I have an immense love for food, but even more for taking care of myself.  If it’s not the amount of food you eat, it’s what you eat, and how frequently.  Every individual body is constructed uniquely and thus should be cared for in the same fashion.  Here is a diagram of a balance chart in the shape of a triangle. 

Create your own balance chart by starting with 2 centerpoints: caloric intake and caloric outtake.  Take in consideration the things you need to be consuming, staying away from, and genetic deficiencies you need to be aware of.  Build your scale to your custom diet and achieve the things that keep you balanced: peace, happiness, and relaxation!

The entertainment industry is especially competitive when it comes to setting the standard for looking good.  But the same industry has room for all people, not just beanpole models!  Unless you are a runway model, there is no professional need to be smaller than a size 4.  Realistically, if you take care of yourself the way you should, and know your particular body type, you’ll look amazing no matter who you are or what your shape is.

If you get to know your physical body entirely, you won’t have a problem sticking to the foods you should and feeling amazing every day!  There are so many ways this can be done in a healthy manner that fits into your lifestyle, and doesn’t include a chanced diet.  Everyone has individual nutritional genes and needs.  Some things that would be beneficial to learn about yourself are:

·         Any genetic or current health risks/concerns such as high cholesterol, diabetes, anemia, thyroid disease, etc. (make sure you counter these with specific super foods or medication).

·         How it feels when you have particular nutritional deficiencies (low blood sugar, low iron, etc.)

·         Your blood type (this greatly affects how your body takes nutrients from certain foods)

·         How you feel when you eat specific foods (meets, vegetables, etc.)

·         How you feel when you are ACTUALLY hungry (dehydration often shows the same symptoms, know how this feels too!)

Another tip is to replace harmful or damaging foods and drinks that may be countering your efforts to be healthy.  Drinking tea instead of coffee is one example.  A cup of java a day can boost your metabolism and give you energy, but the caffeine dehydrates you and an accompanied glass of water or two is recommended.  If you haven’t been sleeping much and hitting the extra java, you could be confusing dehydration for fatigue.  Make sure you get extra water in on days you over exert yourself or don’t get enough sleep.  Another example is eating a sweet fruit instead of a candy bar, or replacing pop (soda) with juice.

Have you ever noticed some people look amazing on vegan diets, while others look horrible?  This is because NOT EVERYONE should stick to greens and vegetables.  Although amazingly beneficial, you should read more about eating based on your blood type and determine the right diet for your own body.  Some people should implement more red meat into their diet, while others can cut it out with positive health effects.

Here are some general tips that can make anyone look thinner and feel better all of the time:

·         Drink more water throughout the day.  The more hydrated, the higher your metabolism.

·         Eat less sodium.  Dehydration causes water retention and bloating of the skin.  If you can’t resist a salty snack, flush it down with two tall glasses of water.

·         Eliminate pop (soda) from your diet, and especially drinks containing high fructose corn syrup.  This literally makes your body move slower.

·         Minimize the amount of coffee and excess sugar you consume.  Replace them with tea and fruit.

Better Yourself. Better Your Lifestyle.

HEY GUYS LISTEN UP!  Today’s blog is REALLY going to help you out.  Trying to tone up or build that muscle?  Below are some tips that are simple to follow =).

REMEMBER: The KEY is being consistent!  It’s easy to lose muscle mass with only one week of inactivity!  Get to know your body and stay in tune with your fitness and health.  No one knows you better than yourself!

SUPPLEMENTS & NUTRITION

Water – essential in every aspect.  Your body canNOT function properly without being hydrated.  Drink plenty BEFORE your workout, only drinking enough DURING the workout to prohibit the presence of thirst.  Drinking too much water during your activities can cause severe and painful cramps.  Consume more water after the workout.

Protein – your main muscle builder!  Make sure you are getting enough: to maintain your current shape, to replace the amount used during your workout, and to continue building more muscle.  It is extremely crucial that you monitor your protein intake so as to ensure you are getting a healthy amount!

Calcium – your muscles will NOT grow without this!  A good supply of calcium is vital to muscle construction and long-term bone density.  If you are not receiving an adequate amount, your body WILL take it from another source!!

B Vitamins – great source of energy!  Don’t forget to take your B12!

Sports Drinks – use sparingly and with care.  Although riddled with beneficial factors and keep us moving from time to time, this drink is often abused.  Drinks such as Gatorade have the power to dehydrate you.  They are designed to RE-hydrate, so pick a time to have one and stick to it: during your workout or shortly afterward.  Just remember to get your fill of water, also!

Coffee – really??  Believe it or not, coffee might be the trick to your success if you normally have difficulty executing a great workout.  Besides the digestive benefits, it is a wonderful supply of energy to get you moving.  It also slightly increases your metabolism.  HOWEVER, this is a dehydrating drink, as well, so have a cup of water with your mocha!

ACTIVITY

Warm-up – Running is a good way to loosen your muscles before training; it engages your core, back, arms, and legs.  Also, it creates a nice balance between cardio and the remainder of your workout. 

Muscle building (Strength)– heavier weights, fewer sets.  As you are lifting, go slowly to increase tension and resistance.  Concentrate on using your muscle fully and keeping it properly positioned.  The slower your pace, the more you strain (workout) that body part.

Toning (Strength)– just as important as muscle building!  Since mass and shape are two separate concepts, we have to make sure we implement both aspects into our workout.  Focus on endurance; lighter weights with more reps.  TIP: Go as quickly as you can for as long as you can, UNTIL YOU ARE FORCED TO STOP.  Take a FIVE SECOND break and start again.  The initial set will be the longest.  The important thing is the feeling of strain you are acquiring.  It is okay (and typical) to do fewer repetitions for each additional set.  Do about 4 or 5 sets.  THE OBJECTIVE here is to burn out your muscles to the max, allowing your muscles to continue their own workout throughout the day.

Cardio – a fancy word for keeping your heart rate above normal.  It takes a minimum of 30 minutes of cardio to begin to burn fat, so plan accordingly.  Cardio is the ONLY way you burn fat during a workout.  It is important to alternate between cardio and strength exercises on a daily basis.

6-Day Muscle Building Cycle – When you exercise, you cause your muscles to break down, a necessary step in the process.  It takes about THREE days for your body to rebuild the lost muscle, and an ADDITIONAL THREE days for you to finish gaining the excess muscle.

RECOMMENDATIONS

Pick 6 areas of your body.  Concentrate on one of these each day, creating a 6-day rotation.

Run daily.  Accompany this with a daily core workout and push-ups.  It may be helpful to break up your run with periodic points at which you pause and do some push-ups or sit-ups before resuming.

Alternate between strength and cardio exercises.  On days specified for strength training, alternate between muscle building and toning.

Drink water!  You lose a LOT of it while working out.  It also acts as a regulator and flushes out abnormal levels of chemicals in your body.

Stretch properly.  Make sure you do not rush or improperly execute this process, which is crucial to your future comfort and health.  Without stretching, you are more likely to pull, stretch, or damage muscles and tendons.  You are also more likely to experience discomfort in the form of Charlie Horses, caused by the accumulation of lactic acid.

Chocolate milk.  Yup, I said it =)  Chocolate milk might just be the secret to a post-workout remedy.  It provides an EXCELLENT source of protein, calcium, etc.  Nesquik provides a higher amount of the pair, and Silk’s almond milk has an extra dose of calcium, as well.  Go ahead, tend to your sweet tooth after a valiant attack on those calories!

Beer.  Thought the chocolate milk was an interesting item to add on this list?  If you are a marathon runner, beer is proven to have restorative properties that promote cell recovery.  Best news you heard all day?  The perfect excuse to hit happy hour to celebrate your completed 10K!

THE BEST ADVICE I CAN GIVE YOU IS “EVERYTHING IN MODERATION.”  Even the healthiest of things can cause damage when abused or overused.  Taking care of yourself is a full-time job, but it gets easier when you get to know your body personally and learn what it means to maintain your body composition.  This is the most basic and easily attainable information; all you need to determine future nutrition and workout plans.

Have more questions?  Always feel free to ask!