Mr Shut up and train free fitness programm is back again with a 21 Day challenge starting today. Did you keep up last time. I did not. I hope this time to be able to keep up with the programme. To join go to: http://challenge.totalfitgroup.com/day-1/
I will update the programme here for use now and in the future. I will also open a section that will provide the daily work out of the programme. This will enable us use the programme even when the challenge is not on. Lets start:
Day 1 - Prepare and plan - 16 Februay 2015
source: www.totalfitgroup.com
1. Write the reasons why you would like to get fit.
2. Take your photo today on how you look as you start the programme.
3. Get a partner who will be accountable for your progress.
4. Download from the webiste the application that will help you keep your food journal. (very important).
My past successes had been based on keeping a tract record.
For the week's overview and rules from Mr shut up and train see below:
" Here’s your week ahead…
Week
1 Overview:
This is a brief overview of this
upcoming week. Your daily challenges (instructional video and photos) will be
available on this site starting tomorrow AND you’ll receive an email
around 6am EST with a synopsis of your workout and/or nutrition challenge. If
ever you do not receive the email, simply visit the HOME
page.
Take a look at the week ahead, plan your
groceries and set aside time for your workouts now…
Day
1 – Sunday February 15th:
Prepare for Success
Day
2 – Monday February 16th:
MixUp Monday Workout
Day
3 – Tuesday February 17th:
Test Me Tuesday Workout + Go Green
Nutrition (Green Veggies)
Day
4 – Wednesday February 18th:
Workout Wednesday
Day
5 – Thursday February 19th:
Throwback Thursday Workout +
Whiteout Nutrition (Exclude Whites from your Diet)
Day
6 – Friday February 20th:
Fit Fun Friday (#KillCliff Squat
Challenge)
Day
7 – Saturday February 21st:
Get Active Saturday
Remember
The Rules
If you want the results, you must
follow the rules (this isn’t a fad diet or a quick weight loss scheme). So
starting TODAY and for the next 21 days, here are the rules:
1.
|
No Alcohol
|
Liquor, Beer, Adult beverages..
Whatever you want to call it, You must abstain
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2.
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No Fried Foods
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Yes, that includes
Chick-Fil-A waffle fries and BK onion rings.
|
3.
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No Fast Food
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NONE!
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4.
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Drink 1/2 your Body Weight in
Ounces of Water
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A 200 lb man would drink
100 oz. of water daily
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5.
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*Keep a Daily Food Journal of
Everything You Eat
|
Listed below
is an app that makes this very easy
|
6.
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Commit to Eating Clean and Plan
Your Meals
|
During the challenge
we will provide helpful info & healthy food options
|
7.
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Share Your Photos to Instagram,
Facebook, Twitter and G+ (use hashtag #TotalFit)
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Sharing is caring, do your part!
|
*For keeping your food journal, we
highly recommend you use MyFitnessPal. This
free app allows you to be accountable to yourself throughout the 21 days. Download this food tracking
app now!
You get 3 cheat days the entire
Challenge.
The most important component of
getting in shape is changing your lifestyle and eating habits. Don’t give up and revert back to your old routine or your
body will remain the same!
Equipment
Although no equipment is required
for the challenge, these basic items are very useful and can improve
your results:
- Exercise Mat
- Medicine Ball
- Dumbbells
- Jump Rope
That’s it!! Plan and prepare today
and tomorrow we will #ShutUpandTrain!!" www.totalfitgroup.com/challenge
Reference:
http://challenge.totalfitgroup.com/day-1, date accessed 16 February, 2015