October 9, 2014

Boot Camp Workout of the Day

Warm-up
2 Rounds of:
200m Run
20M Pike Walk Pushup to Inchworm
20M Walking Lunge

Main
3 Rounds of:
40m Kettlebell Walking Lunge
20 Lateral Jumps over Kettlebell
200m Run with 2 sets of stairs
9 Handstand Pushups
12 Kettlebell Swings
15 Disc Crunches
18 Kettlebell Thrusters
21 Disc Leg Raises
(between rounds: 80m Bear crawls w/ 20 Bench Dips)

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Paleo Challenge – Day 3

Wake up: Drink 8oz of water right away! (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor!

Tiny workout: Calf raises- 10 with your feet turned out,10 feet straight10 feet turned inI do this while brushing my teeth. It gets your blood flowing!

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or a 2 egg omelet with spinach, diced tomatoes, and onions!

Drink 8 oz water after lunch.

Snack: If you are hungry at all throughout the day eat a Rise Protein Bar.

Drink 16oz of water by lunch- at this point you should have drank 32 oz! This is flushing your system!

Lunch: Tuna-5oz of tuna mixed with an avocado (no mayo) served with a side of sautéed spinach or you can have a Strawberry blueberry spinach salad

Drink water 16 oz before dinner

Dinner: Grilled chicken, or salmon served with Mediterranean vegetable bake. Drink 8oz of water. Make extra for lunch tomorrow.

Drink hot water and lemon juice before you go to bed. Heat water in a coffee mug and add 1 tablespoon of lemon. Heat and drink! This is a colon flush!

At this point of the week you will notice you are using the bathroom a lot, your skin is clearing up, and your clothes are starting to fit different! You will also notice that you don’t have too much energy. You will by day 5. Make sure you get plenty of sleep!!!

Paleo Challenge – Day 2

Wake up: Drink 8oz of water right away! (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor!

Tiny workout: 10 push-ups (yes girl push-ups) Get your blood flowing

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche

Drink 16oz of water by lunch- at this point you should have drank 32 oz! This is flushing your system!

LunchChicken Salad Wrap

Drink 8 oz water after lunch

Snack: If you are hungry at all throughout the day eat celery with sunflower butter and a few raisins. Only use 2 tablespoons of sunflower butter or 10 baby carrots (yes that’s it)

Drink 16oz of water by lunch at this point you should have drank 32 oz! This is flushing your system!

DinnerSalmon dinner: Drink 8 oz of water. Serve with baked zucchini and squash. (any questions on how to do this please ask)

Drink at least 8 oz of water before you go to bed!!!

Paleo Challenge – Day 1

Courtesy of Robin’s Sweet Confessions

So here’s the 30 day paleo challenge:

  • I accept to follow the diet and work out for the next 30 days! I will do everything in my power to make this happen. If I feel weak and want to give in to my food temptation I will post about it and ask for support.
  • Take a picture of yourself dead on and then a picture turned to the side! You will want to take this pic and save it to your phone! (no you do not have to show any of us, this is just for you) also weigh yourself. Write it down so you don’t forget.
  • I will not weigh myself for 6 days on the 7th I will take a picture and weigh myself! To check my progress!!!

Ok ready?? Here’s DAY ONE:

Drink 8oz of water right away! (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor!

Tiny workout: Calf raises- 10 with your feet turned out, 10 feet straight, 10 feet turned in. I do this while brushing my teeth. It gets your blood flowing!

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche . THIS IS YOUR BREAKFAST FOR 1 WEEK

Drink 16oz of water by lunch at this point you should have drank 32 oz! This is flushing your system!

Lunch: Tuna, 5oz pack of tuna mixed with an avocado (no mayo)

Drink 8 oz water after lunch

Snack: If you are hungry at all throughout the day have half of an apple with sunflower butter (yes only sunflower butter no peanut butter) 2 tablespoons

Dinner: Drink 8oz water with dinner. Grilled chicken- 5 oz of grilled chicken served with spinach and sautéed onions. If you use frozen spinach in a bag from Kroger it is only $1. Use a white Onion cut and cooked in 1 tablespoon of olive oil. Cook till slightly brown. This meal will clean out your colon. It is a cleansing meal.
Cook extra grilled chicken because you will be using it for tomorrows lunch! (you can make tonight if you would like then you can just pick it up and go!)

Drink 16 oz of water before you go to bed!

Week One Grocery List

Week Two Grocery List

The Elite San Diego Fitness Boot Camp since 2000.