#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!
