“Throwback Thursday” Instructions
Today is Day 12 and your challenge consists of 2 parts. First is the always important nutrition component, and today we have the “Whiteout” Nutrition challenge. For today’s “throwback” sweat session we have the “Dumbbell Demolition” workout. It will definitely be a challenge but I am confident that you all can handle it!
Make sure you Share and repost to ensure everyone worldwide receives today’s challenge.
1) WHITEOUT NUTRITION CHALLENGE
|1.||No White Sugar||Instead try maple syrup, honey, raw stevia leaves, cocunut sugar, yacon syrup, monk fruit extract, date paste or black strap molasses. Don’t have any of these? No worries! You can go 21 days without sweets and guess what will happen? Your sweet tooth will be gone!|
|2.||No White Flour||Instead try almond flour, coconut flour, pea flour, oat flour, tapioca flour or brown rice flour. You can find these at ANY grocer.|
|3.||No White Salt||Instead try sea salt. The most healthy salt on the planet is Himalayan Sea Salt. That’s my recommendation.|
|4.||No White Pasta||Instead try quinoa pasta, brown rice pasta, Black bean or Mung bean pasta (in the US I buy Explore Asian Autenthic Cuisine brand). An even better option is to buy a $20 veggie spiralizer and make zucchini or squash spaghetti noodles. It is FAST, cheap and easy but super HEALTHY!|
|5.||No White Rice||Instead try brown rice, quinoa (you must try this!), amaranth or jasmine rice.|
|6.||No White Potatoes||Instead try red skin potatoes or sweet potatoes.|
|7.||No White Bread||Instead try brown rice tortillas, use romaine lettuce leaves as wraps or even better Collard Greens as a wrap. Trust me on this, it’s good! Green makes you lean.|
It’s Day 5 and I am so impressed with Mr. Shut Up & Train, the caliber of the workouts, AND experts involved! I am LOVING THIS! Stick with this challenge and your whole world is going to change!!
Use hashtag #WhiteOut and #TotalFit to post your healthy non-white food choices..
“It’s all about creating healthy HABITS, rather than restrictions!”
– Monica Parodi
2) “DUMBBELL DEMOLITION” CHALLENGE
Give 100% with todays challenge. There will be moments when you want to quit. Remember today’s Motivation and DO NOT GIVE UP!! Good luck, now lets get to work…
*Tip – Weights for dumbbells will vary depending on the exercise. If you’re not able to keep good form, lower the weight and/or rest and then continue.
|Beginner||Perform each exercise for 30 seconds, then rest for 60 seconds|
|Intermediate||Perform each exercise for 45 seconds, then rest for 45 seconds|
|Advanced||Perform each exercise for 60 seconds, then rest for 30 seconds|
1. Travel Burpee Press
(Keep eyes up, extend foot flat & even with hand and engage core throughout this exercise)
2. Speed Skaters aka Azz Meats
3. T-Push Ups
4. RDL/Upright Rows
(Keep shoulders back, feet shoulder width apart and dumbbells close to body on upright row)
5. Renegade Rows
6. Plank Kickbacks
7. Chest Fly/Heel Taps
8. Dumbbell Jump Squats
9. Tornado Jump Lunges
10. Core Twist Presses aka Pocket/Shoulders
I know that was a tough one, but great job finishing!! Cool down and rehydrate. Remember to remove the “whites”,EAT CLEAN and share today’s workout with the world. Til tomorrow…