Monday, September 14, 2015

DAY 2: Tuesday, September 15th

How is everyone feeling after Day 1? Do not be surprised if you say, "I feel like crap!" Usually, most of that first week people experience headaches or exhaustion. I had this same experience and continue to feel this way if I eat poorly over a weekend or even after a day! I am even getting emails today from participants telling me they feel this way... This is all NORMAL after coming off of the american high carb/sugar diet. Most of my participants in previous challenges have told me it took them about 4 days to get over these side effects and then they started to feel "great" and "energetic"!
So, keep going :) It will get better.

DAY 2 AGENDA:
  1. Continue daily movement today and throughout the rest of the challenge: park far away from work in order to walk more; take the stairs instead of the elevator; take a break every 30-60 min. from your desk job; go for a walk.
  2. Complete a maximum repetitions workout. At the end of the challenge, you will do this again to see how you have improved.
  3. Lastly, take a cognitive ability test HERE to compare with at the end of the challenge. Many people feel groggy and sleepy at the beginning of the challenge and then alert and energetic even after the first week! {The test takes about 45 min.}

Take 5-10 minutes to find your maximum repetitions of:
  • Pushups (Keep body in straight line, hands shoulder width apart, hands and toes on floor, touch chest to ground. To modify, keep knees on floor along with toes. Do the best you can.)
  • Sit-ups (Put a rolled up towel lengthways or pillow beneath buttocks and back. Put bottom of your feet together to make a diamond with your legs. When you lie back, reach back as far as you can with your hands and then crunch forward reaching as far as you can with your hands to your toes. The woman in the below video doesn't reach back with her hands, but just imagine she continues backwards with her hands stretched out.)

  • Pull-Ups or Chair Dips (Grip the pull-up bar with the top of your hands facing you, wide grip, pull your body up until your chip is above the bar. For chair dips, take a chair and sit just in front of it by gripping your hands on the edge of the chair. Your body will be in a sitting position just in front of the chair. Dip down as far as you can and then push yourself back up.)
  • Plank Holds (Get into the pushup position, hold this position for as long as you can. Back completely straight.)
  • Squats (Stand shoulder width or a little wider if you have long legs. Keep your arms stretched out in front of you and lower yourself down by pushing your buttocks back, keeping your back flat, and keeping your knees behind your toes and going outward rather than inward. Go as low as you can, preferably below parallel.)

Meal/Snack Ideas:

Breakfast- fried eggs seasoned with sea salt/pepper/cayenne pepper or as desired; nitrite/nitrate/antibiotic free cured bacon (When I do buy bacon, I buy the 'Applegate' brand from a wholesale store in bulk and freeze the extra packets); and sautéed veggies or sweet potatoes. (The below picture has purple potatoes, but ignore them;)
Sorry for the poor photo quality, but below is what I had for breakfast this morning...
Scrambled eggs with green bell peppers and tomatoes (these were leftovers that needed to be used!), a frozen berry smoothie with greek yogurt and a coconut water. 

Lunch- baked salmon with butter and sea salt on a bed of arugula and spinach salad. Use lemon juice and olive oil as a dressing!

Dinner- Lamb Shoulder Chop (or other chops)
Oh, how I LOOOVE lamb...sigh...

Ingredients:
  • 2 large lamb shoulder chops
  • 1 Tbs olive oil
  • 1/2 tsp sea salt (I used course, grey sea salt)
  • 2 cloves fresh minced garlic 
  • 1 tsp dried thyme leaves
Mix all ingredients, besides meat, in a bowl ensuring to mash minced garlic into olive oil well. Rub all over chops. Place into ziplock bag to marinate about an hour in fridge to induce flavor. Cook on medium high heat over stove on a pan rubbed with olive oil.
Add a colorful side salad with your favorite veggies (pictured is sliced green pepper/cucumber/yellow and red tomatoes). I love to drizzle olive oil, lemon juice, and sprinkle salt on my salads as a dressing:) or balsamic vinegar (remember to check the ingredients.)

Snacks: sliced apples dipped in almond butter or hazelnut butter.

Jot down some notes!
-how you increased your daily movement
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits