November 25, 2016
Today I began my 30-day health and wellness challenge to help build a stronger me both mentally and physically. It is the day after Thanksgiving and I knew beginning a no-meat diet would be hard but that’s the point. I didn’t want easy, nor did I want safe. The first day honestly wasn’t too hard. I don’t know if I was still full from the previous day or what but I honestly didn’t even struggle with the thought of not having meat or soda. Hunger surprisingly left me for the day. I ate some peanut butter crackers and drank a Gatorade in the morning and had a protein shake later in the evening. I hadn’t even realized that I wasn’t hungry or that I ate very little. The protein shake was a peanut butter banana shake and you can see the recipe below.
2 tbsp. peanut butter
1 scoop of oats
1 cup of ice
1/2 cup of water/almond milk
2 scoops of vanilla protein powder
- I made my shake at the gym I work at so I added some sugar free vanilla and caramel syrup and a spoon full of a multivitamin blend.
Today I will not raise my voice at anyone.
I don’t think of myself as a mean person but occasionally my frustration begins to surface and mainly while I am in traffic. Living in NY can be a pain in the @ss and driving here is even worse. I am constantly cut off, beeped at and yelled at while driving. I usually give it right back to them but today I decided that I wouldn’t let the negativity get to me. No matter how upset or frustrated I got I wouldn’t raise my voice (in anger) at anyone. Guess what? I made it! One thing this challenge has already taught me is that when you are conscious of something it makes you think before you act or speak. Since I knew I didn’t want to raise my voice today, whenever I got the urge to do so I took a deep breathe, released it and smiled. I reminded myself over and over again what my goal was for the day and before I knew it I was good to go.
Today’s workout was a full body start up. My beginning weight is 152lbs which I love now I just need to tone and maintain. I didn’t workout until about 5:30 pm because I wanted to wait for a friend of mine to get started. I took her to a gym that I work at and helped her take her starting measurements. We had limited time because she was on her lunch break but we got it done.
Warm up : We did 10 minutes of cardio on the elliptical to begin our session. She is pretty new to working out so we went into the empty dance studio in order to give her some privacy.
*Stretching is important. We only took about a minute or two to stretch because of the time constraint but this step is important.
Full body circuit (10 exercises for 10 reps)
10 burpees (I so hate burpees but they are a great full body exercise for reaching all of your muscles.)
10 jumping jacks
10 in place lunges (each leg)
10 chair dips (We substituted these for triceps extensions due to lack of equipment and her being a beginner)
10 sit ups
10 push ups
10 shoulder press (I used a 30lb bar while she used 10lb dumbbells) 10 bicep curls
10 leg raises.
**rest :30-1:00 after each exercise
At the end of a long day I couldn’t wait to get home and soak in a nice warm bubble bath. The temperature wasn’t too hot and the mood was just right. I turned on my Carl Thomas Pandora station and rested in a bath sprinkled with Epsom salt. While the music was soothing nothing was more relaxing than adding the pleasure of a good book to the mix. I think I may add baths to the end of all my full body workouts.
If you want to join in on the fun and build a stronger you both physically and mentally join us Here on facebook.
Please like or comment on this status to let me know if you’ve accomplished any of this today. Don’t forget for anyone that finishes the challenge there will be a prize/giveaways at the end.
Let’s have a breakthrough!