Day 10

Day 10 – Test Me Tuesday

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Morning Motivation

 

Test Me Tuesday Instructions

Today is #TotalFit Challenge Day 10, and I repeat – proper nutrition is the key to any healthy lifestyle plan. To help you continue healthy eating habits, today is again a “Go Green” nutrition challenge (eat Green Veggies with a minimum of 3 meals or snacks). The “Nutritionista”, Monica Parodi will bless you with more info on eating green.

For your workout challenge you have two components, your “Test You Tuesday” workout and “Late Night Abs” routine. Remember todays Morning Motivation. Time to “Go Green” and tackle today’s workouts!
 

1) “Go Green” Nutrition | @monica_parodi

 Thursday is ALL ABOUT THE GREENS!  How is everyone hanging in there with the challenge?  I am finishing a writing project, so I’ve been quiet on social media, but I am getting my workouts in!

Do you have an accountability partner? If you don’t have a partner, it is not too late to invite a friend. I hope you have someone supporting you on this challenge. It can really help you make this challenge a longterm lifestyle for you!

For those of you old enough to remember the cartoon, Popeye, he was onto something!  Greens have a beautiful amino acid profile for building muscles!! And muscle burns fat. For those of you that know about Glutamine supplements for recovery and muscle growth, Spinach is high in Glutamine. Getting it from nature is the BEST way.

Whether you are vegan, vegetarian, paleo or on a high protein diet one food group that everyone agrees is optimal for health and results is GREENS. So today’s nutrition challenge is to have something green with 3 of your meals and/or snacks.

Check out my simple and tasty GREEN recipes by clicking the image below.

 

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.

Keep it simple.  A side salad, a green smoothie, garlicky green beans or try these recipes for easy kale chips and baked asparagus.  Kale Chips are surprisingly great at satisfying the need for salty, crunchy chips.  Don’t judge them by the way they look, try them first!

Now it’s time to sweat and #ShutUpAndTrain!!
 

2) “Test Me Tuesday” Workout

For today’s fitness challenge, we are testing to see where you are on week 2. By now you will see your progress and improvement with your times and reps. Remember when you finish your exercises to post your reps and times w/ #TotalFit. Here are the 3 exercises you will complete and compare to your week 1:

1) 1 Mile Run/walk/jog
2) Max Reps Pushups (1min)
3) Core Plank (2Xs hold as long as you can).
 

1. 1 Mile Run, jog (walk if you must) as fast as you can.

2. Do as many pushups as possible in 1 Min

3. Hold your core plank as long as you can (do it twice, record your best time)

Great job completing today’s workout! Remember to post your times and number of reps w/ the hashtag #TotalFit. Don’t forget Part 3 of today’s challenge below…

 

3) Late Night Abs

Before you go to bed I want you to get you motor going and work on your core muscles. Do these Ab Exercises no more than 2 hours before you go to bed. Below are the rep counts for each fitness level…

Beginners	75 Crunches 75 Bicycle Sit-Ups 75 Toe-Touches
Intermediate	125 Crunches 125 Bicycle Sit-Ups 125 Toe-Touches
Advanced	200 Crunches 200 Bicycle Sit-Ups 200 Toe-Touches

1. Crunches

2. Bicycle Sit-Ups

3. Toe Touches

Good job completing your Late Night Abs workout! Click the buttons below to share today’s workouts and awesome nutrition tips on Facebook, Instagram, Pinterest & Twitter.

Until tomorrow…

Day 10 – Go Green Asparagus & Kale Recipes

Baked Asparagus with Lemon by @Monica_Parodi

Ingredients:

• 1 small bunch of asparagus
• 1 lemon
• Black pepper to taste
• Himalayan Salt (or sea salt)

Directions:

Place asparagus on parchment paper. Squirt with lemon and cut lemon in quarters place on baking sheet with asparagus. Sprinkle with pepper and Himalayan salt. Bake in oven at 375 to desired tenderness.

Kale Chips by @Monica_Parodi

Ingredients:

• Desired amount of Kale pieces (large pieces torn from stems)
• Fresh juice of limes
• Chili powder
• Drizzle of maple syrup (optional)

Directions:

Preheat oven to 350 degrees.  Place kale pieces on parchment paper.  Squirt limes over kale leaves.  Sprinkle with chili powder.  If you like spicy/sweet drizzle (very lightly) with maple syrup.  Bake until edges are brown (usually about 10 minutes but all ovens are different).   You can always use different spices like fresh chopped garlic, lemons, Himalayan Salt, red pepper flakes or jalapeños.  Experiment with different kale chip varieties.