Today is Total Fit Challenge Day 17 We also have “Late Night Abs” w/ tips from the Guru himself (DaShaun Johnson). Make sure you share today’s workout as well as the social share! #LetsgetTheWorldHealthy #TotalFit #EatClean #Whiteout
1) Whiteout Nutrition Challenge w/ @Monica_Parodi
Monica Parodi, ‘The Nutritionista’
I am honored to write this email to you. You are special! You don’t
give up. Many people want to be fit and feel better but they just
aren’t willing to put in the workout. YOU are making it happen and I am
grateful to help you out with nutrition. Please know that with these
tips and today’s recipe, I am sending over a big hug, because you
deserve it!
Today is another day of No WHITES. The what to avoid and exceptions are almost the same as last week. I have added No Artificial Sweeteners to the list of whites to avoid.
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 Artificial Sweetners |
They are toxic and cause food cravings. Names of artificial
sweeteners to be on the lookout for: Splenda, NutraSweet, Equal,
Canderel, Spoonful, Natrataste, AminoSweet Acesulfame potassium,
Aspartame, Saccharin and Sucralose.
|
| 3. | 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. |
| 4. | No White Salt | Instead try sea salt. The most healthy salt on the planet is Himalayan Sea Salt. That’s my recommendation. |
| 5. | 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! |
| 6. | No White Rice | Instead try brown rice, quinoa (you must try this!), amaranth or jasmine rice. |
| 7. | No White Potatoes | Instead try red skin potatoes or sweet potatoes. |
| 8. | 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
I have a special recipe to share with you today. You can also use
oat groats or steel cut oats but I promise you will LOVE buckwheat
groats. Packed with nutrition and easy to find in your store. You can
also order dry goods like these in bulk online. Check amazon. I love
foods I can prepare in advance which is why this recipe is a favorite of
mine! Ray asked you last week to try something new. Now I’m asking
you to do the same…with food.
Buckwheat?! – Yes, buckwheat, and after reading the benefits
and tasting this recipe, you will know why this needs to be on your
breakfast menu.
Use hashtag #TotalFit #EatClean #Whiteout and post your healthy non-white food choices and be entered to win a Free Shut Up & Train tshirt today..
2) Late Night Abs + Ab Tips from @Guru_Of_Abs
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 |
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| Intermediate |
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| Advanced |
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1. Crunches
2. Bicycle Sit-Ups
3. Toe Touches
Do you feel the burn in your Abs?!? Good job knocking those out. Check out some additional ab tips from the Ab Guru below..
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.
How was your late night abs workout?? Did you #EatClean and cut the white foods out?? Tag me and let us know on Facebook, Instagram, Pinterest & Twitter…
