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“Test Yourself Tuesday” Instructions

Today is #TotalFit Challenge Day 17. By now you should understand the importance of proper nutrition to your results and a healthy lifestyle.

So again, here is your “Go Green” Nutrition challenge (eat Green Veggies with a minimum of 3 meals or snacks). For your fitness challenge you have your “Test Me Tuesday” workout and “Late Night Abs” routine.

It’s time to “Go Green” and tackle today’s workouts!
 



1) “GO GREEN” NUTRITION CHALLENGE

You guys know by now that Tuesdays are all about the Greens! Today’s nutrition challenge is to have something green with every meal or snack.  Add spinach to your omelet, have a salad for a snack, broccoli with hummus or try a green smoothie!






BENEFITS OF GREENS
1. Greens are high in fiber and quite low in calories and carbohydrates, which makes them great for the digestive tract and for weight loss and maintenance.
2. Greens are anti-inflammatory.
3. Greens regulate blood sugar.
4. Greens like kale, collard greens and spinach are a great source for calcium.  The calcium is also highly absorbable, unlike that in other foods.
5. Greens help control blood pressure.
6. Greens are a rich source of minerals, including potassium, magnesium, and iron.
7. Greens provide sustainable energy.
8. Greens control hunger and cravings.
9. Reduces bloating and digestive problems



Remember, keep it simple!  A side salad, a green smoothie, garlicky green beans will work. If you haven’t, try these recipes for easy kale chips and baked asparagus.  


monicas green recipes

Asparagus & Kale Recipes 
 

Let’s #ShutUpAndTrain!!!
 



2) “TEST YOURSELF TUESDAY” WORKOUT

For today’s fitness challenge, we are testing to see your progress and improvement with your times and reps. Remember when you finish your exercises to post your reps and times w/ #TotalFit. Here are the 3 exercises you will complete and compare to your 1st week:


1) 1 Mile Run/Walk/Jog
2) Max Reps Pushups (1min)
3) Core Plank (2Xs hold as long as you can).
 

1. 1 Mile Run, Jog (Walk if you must) as fast as you can.

Jog



2. Do as many pushups as possible in 1 Min

Pushup


Pushup



3. Hold your core plank as long as you can (do it twice, record your best time)

plank


Great job completing today’s workout! Remember to post your times and number of reps w/ the hashtag #TotalFit. Don’t forget Part 3 of today’s challenge below…



 



3) LATE NIGHT ABS

Core strength and clean eating is the recipe for a defined stomach. Before you go to bed I want you to get your motor going and work on your core muscles. Do these Ab Exercises no more than 2 hours before you go to bed.

Below are the rep counts for each fitness level…

Beginners
  • 75 Crunches
  • 75 Bicycle Sit-Ups
  • 75 Toe-Touches
Intermediate
  • 125 Crunches
  • 125 Bicycle Sit-Ups
  • 125 Toe-Touches
Advanced
  • 200 Crunches
  • 200 Bicycle Sit-Ups
  • 200 Toe-Touches




1. Crunches

crunches


crunches2



2. Bicycle Sit-Ups

bicycle situps


bicycle-situps



3. Toe Touches

toe touches


toe touches


Great job completing all 3 challenges today!

Click the buttons below to share today’s workouts and awesome nutrition tips on Facebook, Instagram, Pinterest & Twitter. See ya tomorrow for your “Workout Wednesday”…
 






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