Sunday, April 13, 2014

week 7 Goal and a workout

Hey guys!...I accidentally gave you a week off from having weekly goals.  And by accidentally I mean I was gone all last weekend, came back emotionally exhausted, and the week flew without a goal coming up.  Ugh!
None the less, week 7 is upon us and its a great time for a new goal -

Week 7 Goal - Eat only 'whole foods' for at least one whole day this week.

So what do I mean by whole foods?
Foods that only have one "ingredient."

Examples - Rolled oats.  (not prepackaged cinnamon apple flavored oatmeal)
                  Fresh Fruit
                  Fresh vegetables
                  Whole grains (not prepackaged breads/muffins/granola bars)
                  Lean Protein
                  Plain yogurt (not flavored/filled with sugar)
                  Nuts (not sugar coated)
                  Beans (can even be canned, just avoid added ingredients like baked beans)

Get the idea?

It doesn't have to mean boring or complicated either! You can experiment with new recipes/products but just make sure its from whole foods.

Need some motivation to get in the gym this week too?
Try this 30 minute circuit that incorporates weights and cardio.  I did it today and was a sweaty mess after!

4-3-2-1 Workout

4 minutes cardio with 30 seconds of sprints with 30 seconds slower speed (I used the elliptical)
3 minutes strength doing 3 exercises for 1 minute each
   - examples: 1 minute push-ups, 1 minute squat with weights, 1 minute lunge with bicep curls switching legs
2 minutes abdominal work
   - plank for 2 minutes the first round, 1 minute side plank per side the second round, 2 minutes bicycle crunches the third round
1 minute full-body move (burpees, jumping jacks, jump rope)

Repeat 3 times through for 30 minutes of full body butt kicking.

2 more weeks left of the Challenge...You can do it!

Beit Bari xo Anna

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