Day 1 - 11 - Total fit workout

Posted on 22 September 2014
BCLC blog

DAY 2

Today is Day 2 of the 21-Day #TotalFit Challenge and is the day that you are committing to a healthier you.
I hope after identifying “Your Why” yesterday everybody is laser focused on the task at hand! Today you have two tasks. Let’s start with you taking a stand, then we’ll get into your sweat session.

1) Voice your Commitment (only if you’re 100% committed to #BeTheBestYou)

The #TotalFit Challenge is a social media driven challenge, and today we ask that you help us change the culture for the better.. We want you to use the below graphic and share your commitment to leading a healthier lifestyle via social media (Facebook, Instagram, Twitter, and Pinterest) while using the hashtags #TotalFit  #BeTheBestYou. Ready, go!

Now that you took your stand and are committed to Your “WHY”, it’s time to #ShutUpandTrain!!

2) Baseline Assessment Workout

Your first workout of the challenge is the Baseline Assessment Workout. Complete the baseline assessment workout and then post your times and number of reps via social media (Facebook, Instagram, Twitter, and Pinterest).

The video is below and will walk you through the workout. Below the video are snapshots of each exercise.
INSTRUCTIONS:

1) Run, jog or walk 1 mile as fast as you can.

You have 60 Seconds to Complete as Many Reps as you can (if you get tired, stop but proceed until the minute is up). Keep track of how many reps you complete…

for video link: Day-2-baseline-workout-100-commitment/

2) Do as many Crawl Down Push-ups as you can in 60 Seconds.

(do push-ups on your knees if you can’t do the regular exercise)

3) Do Burpees for 60 Seconds.

(modify to Knee/Hand walk ups if needed)

4) Do Single Leg Toe Touches for 60 Seconds.

(do 2 Leg 2 hand toe touches if you can’t do the regular exercise)

5) Do Hands Over Head Body Weight Squat for 60 Seconds.

(sit in a chair, stand up & sit back down if you can’t do the regular exercise)

6) Do 60 Seconds of Dips with your legs straight out on your heels.

(modify to a dip with your knees bent and feet flat if needed)


Great job completing today’s Baseline workout! Remember to post your times and number of reps w/ the hashtag #TotalFit and #Baseline

Drink plenty of fluids to rehydrate your body, and will see you back here soon!


shared source:

http://challenge.totalfitgroup.com/day-2-baseline-workout-100-commitment/



DAY 3 - 23 September 2014

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Day 3 :: Whiteout Nutrition Challenge + Late Night Abs

Challenges

0  10k 

Good work pushing through your baseline assessments yesterday.  I enjoyed reading some of your posts on IG, Facebook, and Twitter! Today is a light exercise day because proper nutrition is as, if not more important than anything else. For today I enlisted the help of my FitFamily Monica Parodi.
DO NOT take this Whiteout Nutrition Challenge lightly….Proper Nutrition is the key to any healthy lifestyle plan! I’m turning it over to Monica now, but remember you have your Late Night Abs Challenge later…

1) Whiteout Nutrition Challenge

Monica Parodi, ‘The Nutritionista’

It’s Day 3 of the challenge and I am so impressed with Mr. Shut Up & Train, the caliber of the workouts, AND the experts involved! I am LOVING THIS! Stick with this challenge and your whole world is going to change!!

Today’s challenge is about No whites!  Staying away from processed whites comes with HUGE benefits to your health but isn’t always easy if you don’t know what and how to replace your favorites.  That’s where I come in, to help with substitutions.  Here are your list of whites to avoid and alternative substitutions.  You CAN do this!

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 all about creating healthy HABITS, rather than restrictions!”
– Monica Parodi

Use the hashtag #TotalFit and post the graphic from the email or your healthy non-white food choices..

 2) Late Night Abs

Below are the reps for each level. Do these Ab Exercises no more than 2 hours before you go to bed..

Beginners	50 Crunches 50 Bicycle Sit-Ups 50 Toe-Touches
Intermediate	100 Crunches 100 Bicycle Sit-Ups 100 Toe-Touches
Advanced	150 Crunches 150 Bicycle Sit-Ups 150 Toe-Touches

1. Crunches

2. Bicycle Sit-Ups

3. Toe Touches

Great job completing your Late Night Abs workout!
How was your 3rd day?? Tag me and let us know on Facebook, Instagram, Pinterest & Twitter…

Shared source:

www.totalfitgroup.com, date accessed - 23 September 2014

Day 4 :: Bodyweight Boot Camp #WorkoutWednesday

Today is Day 4, of the #TotalFit Challenge and you are about to get what you’ve been asking for….a #ShutUpAndTrain session and I have a Bonus Motivational Music Mixtape! We also have a fun Social Photo Contest, and I can’t wait to see you all getting active. OK, let’s go!

Bonus: Motivational Music Mixtape (Powered by: #KillCliff)

Wouldn’t you agree Good music makes everything better.. Click the artwork to download, and be sure to give a shout to @DjToure & @DjArkitek for blessing us with the tunes…. And thanks to our Sponsor KillCliff!

DOWNLOAD – Powered by: #KillCliff

Social Media Photo Contest

For today’s Social Photo Contest, have your partner take a photo of you doing today’s exercise and post w/ hastags #TotalFit  #WorkoutWednesday  #KillCliff

Bodyweight Boot Camp | #WorkoutWednesday

@Mrshutupandtrain w/ guest trainer Rachel Elizabeth Murray @CauseFitness

I must admit, The TotalFit Body Weight Bootcamp w/ my West Coast FitFam Rachel Elizabeth Murray is a beast of a workout. All I ask is that you give it a try. If you can’t complete the entire workout, pick a few of the exercises and give them a go! Remember, the only workout that you’ll ever regret is the one that you don’t do!!
Watch the video and see the screenshots below. Let’s get into it!!
*Correction: My apologies, in the video at the :50 sec mark, there is a slight error. The correct rep set count is listed below:

Warmup

5 exercises

20 reps of each exercise

1) Body Weight Squats

2) Lateral Shuffles

3)  Wood Chops

4) High Knees

5) Butt Kickers

Now that you’re warm, let’s get into the workout… This is a tough workout, you may want to start with the beginner level. Let’s #ShutUpandTrain!
*Correction: In the video at the :50 sec mark, there is a slight error. The correct rep set count should be:

Beginners	3 rounds w/ 10 reps of each exercise
Intermediate	4 rounds w/ 20 reps of each exercise
Advanced	5 rounds w/ 30 reps of each exercise

1) Burpees (total body)

2) Crawl Down Pushups w/ Travel Step (chest & core)

3) Squat/Squat Jump (legs/plyo)

4) Spider Man Plank (core)

5) Diving Dog (core/shoulders/triceps)

Today was tough, Great Job if you completed the workout!!

Remember to drink plenty of water and rehydrate. Remember to continue eating clean and sticking to the rules. Til tomorrow…

Share:

source: www.totalfit.com - dated accessed 24 September 2014

DAY 5

Today is Total Fit Challenge Day 5 and I have again enlisted the help of my FitFamily Monica Parodi, Trainer Jay Fuel Fit, and Author Enitan Bereola.

The “Go Green” Nutrition Challenge requires that today you eat Green Veggies with a minimum of 3 meals or snacks. As I said Tuesday, DO NOT TAKE this challenge lightly….Proper Nutrition is the key to any healthy lifestyle plan! The #ThrowbackThursday “Fuel Fit Blazer” Workout is sure to challenge even the fittest of challengers.

That being said lets #eatclean today and tackle” the workout! Take it away..

Morning Motivation | @bereolaesque

Remember, where there is no struggle, one will have little to no success!

“Go Green” Nutrition Challenge | @monica_parodi

Mr. Shut Up & Train really knows how to deliver.  These workouts are rocking my world and the support is unreal.  I really feel like I am part of something BIG and I’m glad to be on the team.  You guys have become my FitFamily!

So FitFamily what do I have for you today?  Let’s Go GREEN!

Nutrient Dense Food!  What does that mean?  It means the food is packed with tons of nutrients, vitamins, minerals and everything we need to thrive but does NOT have a lot of calories.  Greens are nutrient dense, low-fat and LOW-CALORIE.  A cup of spinach is 7 calories and a cup of kale is 33 calories.  I promise you won’t gain weight eating greens.
When you look in nature at some of the fastest, strongest, most lean and muscular animals- you will find they eat a diet primarily consisting of greens.   Think Stallion, Ox and the Silverback Gorilla.
ANY increase in greens in your daily nutrition is going to bring big benefits for you, so this is a really simple challenge.  No matter what you plan on eating today, just add more greens than you would normally consume.
This can be as simple as a side salad, some cucumber slices, some celery and nut butter, broccoli with hummus, steamed asparagus, sautéed spinach or even a green smoothie.  If none of those work, then sneak some spinach into your marinara sauce.
There is no drug, no surgery and no supplement that can get your digestive system on track as easily and effectively as dark green leafy vegetables.  Here are some more benefits of adding greens to your diet:

• Boosts Energy
• Helps Control Hunger
• Adds lots of fiber, a nutrient needed for weight loss
• Keeps you full longer
• Lowers blood pressure
• Lowers risk of heart disease
• Reduces bloating and digestive problems

Please don’t skip this part of the challenge.  YOU CAN DO IT! I used to hate greens.  I think the only thing green I ate was lettuce on a Big Mac.  I even picked out the green skittles.   Change is possible.  I kept experimenting with sauces, dips, hummus and different dressings to go with green vegetables.  Well guess what?  My favorite thing to eat now is greens.  They are the foundation of my personal nutrition and I just feel “off” without lots of greens daily.  Think of the benefits, keep trying new greens and your tastes will change as your nutrition and fitness improves.
I’m going to include a recipe for a side salad, a dinner salad and a green smoothie.  Green smoothies look scary but taste REALLY amazing- even to those that claim not to like greens think so.  A good blender is usually needed to make a smooth green smoothie.  Guess what?  You might be in luck.  Our friends at Blendtec love everything this challenge is about and will be giving away a professional $650 Designer Series Blender to a lucky challenge finisher!  This is the same blender I own, so keep following the challenge to find out how to win.

*Remember: Your “Go Green” Nutrition Challenge requires that today you eat Green Veggies with a minimum of 3 meals or snacks. Let’s Go Green, Baby!

 Fuel Fit Blazer | #ThrowbackThursday

The workout is a 25 – 35 minute Total Body Blazer. Let’s get into it!

Beginner	*Try Intermediate, but if you feel today’s workout is to challenging, we have a modified workout at the bottom of the page.
Intermediate	Correctly perform as many rounds as you can in 20 minutes.
Advanced	Correctly perform as many rounds as you can in 30 minutes

Watch the Video

 

VIMEO - exercise video shared 

 

To warm up, start with a 5 minute jog

1) 25 Prisoner Squats

2) 10 Push-Up Side Punches (each side)

3) 10 Jump Squat Step-Backs (each side)

4) 10 Opposite-Opposites (each side)

5) 20 Hand Walkout Half Burpees (each side)

6) 25 Crunch Open-Closes (each side)

7) 10 Plank Twists (each side)

If You Absolutely Believe This Workout is Out of Your League, Try This Modified Workout -

• 5 Minute Warm-Up Jog
• Sit Down, Stand Ups (15)
• Jumping Jacks (15)
• Modified Knee Push-Ups (15)
• Side Leg Lifts (15)
• Crunches (15)
• Toe Touches (15)
• Repeat for 20 minutes

That was a tough workout, good job today if you finished all the exercises!!

Do some stretching, cool down, and rehydrate.. Oh, don’t forget to Like and Share this workout on social media with friends and family. See ya tomorrow!

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Monica’s Favorite Green Smoothie | @Monica_Parodi

Ingredients (Yields 64 ounces) –

• 1 large handful raw spinach
• 1 large handful of curly leaf kale
• 1 pineapple, chopped and frozen
• 20 ounces of ice cold water

Directions:

Add water, kale and spinach into blender and blend on high until greens are broken down.  Add pineapple and blend agin, until smooth.

Today’s Side Salad:

Super C Salad

Ingredients –

• 2 cups baby spinach leaves
• 1 cup arugula
• 10 fresh strawberries sliced and hulled
• Raspberry Dressing

Raspberry Dressing –

• 1/4 cup frozen raspberries
• Juice of 1 orange

Blend raspberries and orange juice in blender until smooth.  Pour over greens and strawberries and toss.

Dinner Salad:

Kitchen Sink and All Salad

Ingredients –

• 1/2 head red cabbage, chopped
• 1 head romaine, chopped
• 1/4 cup cauliflower, chopped
• 1/4 cup broccoli, chopped
• 1 apple, cored and diced
• 1/4 cup walnuts, chopped
• small handful of sprouts (any variety)
• 1/4 avocado, cubed
• 1/4 cup red pepper, diced
• handful of parsley, chopped
• 1/8 cup pumpkin seeds

(Use what you have on the list and don’t worry if you don’t have ALL the ingredients.  Using them all makes for an AMAZING meal.)

Protein options –

• Raw vegans- 1/2 cup sprouted lentils, rehydrated
• Vegetarians/vegans- 1 cup cooked beans or lentils
• Flexitarians and meat lovers: Wild Alaskan Salmon or Chicken Breast (serving should be the size of your fist)

Apple Cider Dressing –

• 1 apple cored and cut into quarters
• 1/4 cup raw apple cider vinegar
• 1/4 teaspoon chopped fresh basil
• 1/3 teaspoon dried oregano
• dash of Himalayan Salt to taste (no more than a 1/4 teaspoon)
• drizzle of yacon syrup (maple syrup could replace)

Day 6 :: Squat and/or Burpee Challenge #FitFunFriday

Challenges

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I know some of you feel like you’ve been hit by a truck after attacking this weeks workouts. If that sounds like you.. I want you to listen to your body, drink plenty of water, and take a rest day! The rest of you listen up, here’s your daily assignment..
Friday is finally here and you know what that means, time to have some fun. Day 6 Of the Total Fit Challenge is Fit Fun Friday. Today you will squat until your legs burn or do burpees until you want to scream; and a select few challengers will choose to do both!

#FitFunFriday Social Share

Good Luck and be sure to post your #FitFunFriday pics, and yes I have prizes for the most creative!!

Squat Challenge

Each hour while you’re awake, you’ll do the number of squats listed below. Yes, at work, while your brushing your teeth, at the club, or wherever you are, get it done!!!

Beginners	10 per hour (every hour you’re awake)
Intermediate	15 per hour (every hour you’re awake)
Advanced	30 per hour (every hour you’re awake)

or/and the…

Burpee Challenge

As you can tell, burpees are my favorite exercise. And I know you love them too! That’s why I’m challenging you to get them done today!

Beginners	100 total burpees (10 per hour)
Intermediate	150 total burpees (15 per hour)
Advanced	300 total burpees (30 per hour)

Stick with it and knock them out every hour. Challenge yourself!

Remember to post your burpess or squats w/ #TotalFit and #FitFunFriday

Hope you have some fun with this, and enjoy the rest of your Friday!

DAY 6

Remember the Rules

We have had an amazing week of workouts and nutrition challenges and I need you all to stay focused. Remember the rules and adhere to them unless you are taking your “cheat day”.

1.	No Alcohol	Liquor, Beer, Adult beverages.. Whatever you want to call it, You must abstain
2.	No Fried Foods	Yes, that includes Chick-Fil-A waffle fries and BK onion rings.
3.	No Fast Food	NONE!
4.	Drink 1/2 your Body Weight in Ounces of Water	A 200 lb man would drink 100 oz. of water daily
5.	Keep a Daily Food Journal of Everything You Eat	Listed below is an app that makes this very easy
6.	Commit to Eating Clean and Plan Your Meals	During the challenge we will provide helpful info & healthy food options
7.	Share the Challenge and Your Photos to Instagram, Facebook, Twitter and G+	Sharing is caring, do your part!

Get Up, Get Out, Get Active | #GetActive

Today is Total Fit Challenge Day 7 and the time has come to Get Up, Get Out, and Get Active!! Go bowling, skating, hiking, swimming or whatever you like, bottom line get active.

Here are a few ideas. Choose something different than you’d normally do and have fun!

• Running
• Skating
• Bowling
• Cycling
• or Hiking..

Yoga Pose Competition | #YogaPose

Lastly in honor of September being national Yoga Month, we have decided to have a Yoga Pose Competition. We have provided 3 popular poses for you to pick from or you do one of your own.If you’re interested, here are 7 yoga poses for beginners.

Try a pose and have some fun with it. Make sure you post and tag your pics… #TotalFit #YogaPose #GetActive
Enjoy your active Saturday!

To

• Margaret

The 21-Day #TotalFit Challenge Rules & Information Is this email not displaying correctly? View it in your browser.

FitFamily... It's Week 2, time to prepare our minds, our fridges / pantries, and prepare for success! We started off strong and I lost some of you towards the end of the week. Who's still committed?? Repost the above commitment graphic and tag all your accountability partners and friends to make sure they're still on board and committed. Below are details for week 2 Week 2 Prizes & Giveaways We are starting giveaways this week, and here are some of the prizes that will be included: The Brand New "KC Bar" by #KillCliff are available tonight at midnight, and guess who got them 1st!! Don't worry we'll have some available this week for a prize pack. Week 2 in Advance Below is a brief overview of this upcoming week. All daily challenges will be available at http://challenge.totalfitgroup.com AND you'll receive an email around 6am with a synopsis of your workout and/or nutrition challenge. Days 9 - 15  *These are nutrition days, so plan your grocery list accordingly. Day 9 – Monday September 29th: Baseline Assessment (2 rounds) You will test yourself against where you started one week ago. Day 10 – Tuesday September 30th: * “White Out” Nutrition Challenge + Late Night Abs w/ @GuruofAbs Nutrition with the nutritionista Monica Parodi, plus late night abs w/ tips from @GuruofAbs. This a light exercise day because proper nutrition is as, if not more important than anything else. Day 11 – Wednesday October 1st: “Workout Wednesday” Runyon Run Workout Total Fit circuit w/ Mr. Shut Up and Train (No equipment needed) and a PhotoContest Day 12 - Thursday October 2nd: * “Go Green” Nutrition + “Throwback Thursday” Dumbbell Workout Weight workout w/ @MrShutUpandTrain and company. (dumbbell set needed) Day 13 - Friday October 3rd: “Fit Fun Friday” Push Up & Plank Contest Push-up & planks throughout the day Day 14 - Saturday October 4th: “Get Up, Get Out & Get Active” Dance Dance Dance A day to dance plus the Yoga Pose Challenge Day 15 - Sunday October 5th: Rest/Recover Plan & Prepare You will do the same as today and prepare for Week 3

Day 9 :: Baseline Assessment (2 Rounds)

Challenges

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Today is Day 9 of the 21-Day #TotalFit Challenge and I hear the excuses already. Do me a favor and revisit your “why“!
I told you upfront that this journey may not be easy but I will definitely be worth it! Remember, if something doesn’t challenge you, then it doesn’t change you.

Ok ok enough of that… Time for week 2 Baseline Assessments!

Baseline Assessment Workout

Your Baseline Workout numbers will prove that you’re getting closer to your goals. Complete 2 rounds of the baseline assessment workout and then post your times and number of reps for each round to (Facebook, Instagram, Twitter, and Pinterest w/ #TotalFit #Baseline).
The below video and exercise snapshots will walk you through the workout.
INSTRUCTIONS
vimeo video of the workout:

1) Run, jog or walk 1 mile as fast as you can.

You have 60 Seconds to Complete as Many Reps as you can (if you get tired, stop but proceed until the minute is up). Keep track of how many reps you complete…

2) Do as many Crawl Down Push-ups as you can in 60 Seconds.

(do push-ups on your knees if you can’t do the regular exercise)

3) Do Burpees for 60 Seconds.

(modify to Knee/Hand walk ups if needed)

4) Do Single Leg Toe Touches for 60 Seconds.

(do 2 Leg 2 hand toe touches if you can’t do the regular exercise)

5) Do Hands Over Head Body Weight Squat for 60 Seconds.

(sit in a chair, stand up & sit back down if you can’t do the regular exercise)

6) Do 60 Seconds of Dips with your legs straight out on your heels.

(modify to a dip with your knees bent and feet flat if needed)

Remember you are repeating your Baseline exercises this week. After you complete your 2nd round, remember to post your times and number of reps w/ the hashtag #TotalFit and #Baseline

Drink plenty of fluids to rehydrate your body and will see you back tomorrow!

 

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DAY 10

Yesterday we doubled up with 2 rounds of each Baseline exercise, so today is a light exercise day. DO NOT take this Whiteout Nutrition Challenge lightly…. I’ll say it again – proper nutrition is as, if not more important than anything else. 

For today I enlisted the help of my FitFamily the Nutritionista Monica Parodi for tips on the nutrution challenge, and the Ab Guru DaShaun Johnson for 4 tips to better abs. I’m turning it over to Monica now, and remember to complete your Late Night Abs session before bedtime…

1) Whiteout Nutrition Challenge w/ @Monica_Parodi

Monica Parodi, ‘The Nutritionista’

Hey FitFamily! I know the first week was tough! Making changes in your life is not easy but most good things in life only come after a hard, uphill climb. If you make it through- scratch that- WHEN you make it through the 21 days, things will be easier for you and fitness and healthy nutrition habits will be a new way of life for you. It does get easier. Not only does it get easier but as soon as you start seeing changes you will know it was all worth it. You will look leaner, feel more energetic, be happier and on your way to a much better YOU in every way. Trust the experts, trust the process and believe in yourself! This TotalFit Challenge will change your life, you just have to do the work.
Today’s nutrition tip is to continue focusing on No Whites and learning healthy ways to replace those-permanently. White foods should be avoided completely under the premise that most of these foods contain simple carbohydrates, which increase insulin production and trigger cravings for more carbohydrates. White foods metabolize as sugar and store as fat. Those are the bad carbs. Good carbs like whole grains, fruits and vegetables are thermogenic. That means they metabolize as heat which equates to energy for us. No need to be on a cranky low-carb diet. Just learn to eat the right carbs!

Here is a reminder of the whites to avoid and their substitutions:

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.

Exceptions to the No-White Rule

• Cauliflower
• Egg whites
• Lean poultry
• Parsnips
• White fish
• White Quinoa

Quinoa might be new to you and it is a GREAT substitution for white rice.  It’s an amazing superfood.  It is technically a seed and not a grain but most of us replace white rice or oats with it so we think of it as a grain. Click the link to try a great quinoa recipe.

Use hashtag #TotalFit and post your healthy non-white food choices today..

 2) Late Night Abs + 4 Tips from @Guru_Of_Abs

4 Tips to Better Abs w/ DaShaun Johnson:

1. One of the biggest myths about getting ripped abs is that you have to do a million crunches. The truth is you can do crunches every day but you will never see those abs if they are covered up by 3 inches of fat. You have to burn that fat off if you are ever going to see the ab muscles.
2. I have found that when it comes to burning fat low carb is the way to go. Carbs should not be eliminated completely though, when you do eat carbs they should be good carbs such as green vegetables, whole grain breads,  and brown rice to name a few.
3. “HIIT” stands for High Intensity Interval Training. What this means is that you do a high intensity exercise  such as a sprint for a certain amount of time, usually 1 minute or less, then low intensity like walking for the same amount of time. You then sprint again, then walk and so on until you have done at least 5 sets of sprints. I would recommend 5- 10 sprints.  This method has been shown to be  more effective at burning fat even well after you are done exercising.
4. Many find that their abdominal area is particularly difficult to firm and tone and contrary to popular belief, solely doing standard sit ups is not likely to be of much help. Learning effective methods and variations to workout the abdominal muscle will help with the best results.

Late Night Ab Challenge

Now that you know the secrets, it’s time to break a sweat and get your abs in shape! Below are the reps for each level. Do these Ab Exercises no more than 2 hours before you go to bed..

Beginners	75 Crunches 75 Bicycle Sit-Ups 75 Toe-Touches
Intermediate	125 Crunches 125 Bicycle Sit-Ups 125 Toe-Touches
Advanced	175 Crunches 175 Bicycle Sit-Ups 175 Toe-Touches

1. Crunches

2. Bicycle Sit-Ups

3. Toe Touches

Great job completing your Late Night Abs workout!
How was your 10th day?? Tag me and let us know on Facebook, Instagram, Pinterest & Twitter…

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Today is #TotalFit Challenge Day 19. Today is full of interesting and fun challenges including the “#GoGreen” nutrition challenge w/ our resident nutrition expert Monica Parodi, as well as the #ThrowbackThursday “Boxing Blast” video w/ master trainer @LcFitOkc.. Enough talking, who is ready for today’s challenge?

1) “Go Green” Nutrition Challenge with @monica_parodi

Wow, this challenge has gone by fast!  I can’t believe this will be my last nutrition post until the end of the challenge.  It’s a little bitter sweet.  I am happy that you guys have done a stellar job and are almost done but I will miss getting those emails first thing in the morning.  The motivational tips and workouts have definitely exceeded my expectations!
You guys know by now that Thursdays 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

Check out one of my favorite GREEN smoothies by clicking the image below.

2) Blendtec Giveaway ($800 Professional Blender)

Today we have an $800 professional series Blendtec blender that makes creating healthy and delicious foods a breeze! To win, just purchase Monica Parodi’s Book of Smoothies for a special Challenge discount of only $10. Monica’s Book of Smoothies is being offered at a low entry price to make it affordable for all challengers to continue on the road of healthy living!
Only for a limited time will this recipe book be offered at 1/2 price… The e-book is 70 pages jam-packed with nutrition information, 44 delicious recipes, budgeting tips… and much more. 

The winner will be selected by the Total Fit Staff and notified via our daily email.

3) Total Body Boxing Blast by @LcFitOkc | #ThrowbackThursday

Today I have a treat for you!! Your workout is a fan favorite, Total Body Boxing Challenge, designed by my man LC. Give 100% with todays challenge. There will be moments when you want to quit. DON’T!! Let’s get to work!

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

*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.

1. Burpee Sprawl

2. Weighted Punch

3. Seated Bicycle Kick

4. Squat Side Kick

5. Plank Punch w/ Opposite Leg Extension

6. Squat Knee Strike

7. Russian Twist Punch

I know that was a tough one, but Great Job finishing it!! Cool down, rehydrate, then read about your Nutrition challenge for today..

4) Late Night Abs

So the last challenge of the day is to do these Ab Exercises no more than 2 hours before you go to bed..

Beginners	100 Crunches 100 Bicycle Sit-Ups 100 Toe-Touches 30 Second Plank
Intermediate	150 Crunches 150 Bicycle Sit-Ups 150 Toe-Touches 60 Second Plank
Advanced	200 Crunches 200 Bicycle Sit-Ups 200 Toe-Touches 90 Second Plank

1. Crunches

2. Bicycle Sit-Ups

3. Toe Touches

How was your workout?? Did you enter to win the $800 Blendtec Blender?? Please thank @MonicaParodi for her Nutrition tips throughout this challenge. Tag me on Facebook, Instagram, Pinterest & Twitter to let me know how your day was…