Day 12 Fitness

Today we have our Go Green nutrition challenge as well as the #ThrowbackThursday Dumbbell Demolition total body burner!  Day 12 Of the Total Fit Challenge is going to be a crash course of what’s to come on a daily basis for most of you!
You will be balancing healthy eating as well as a very challenging workout… Sounds like preparation for you new healthy lifestyle commitment to me! Who is ready for the challenge?

1) Dumbbell Demolition | #ThrowbackThursday

(Powered by @QueenOfKale)

Be sure to Share/tag and repost today’s challenge w/ Everybody you know!! Give 100% with todays challenge. There will be moments when you want to quit. DON’T!! Good luck, now lets 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. Travel Burpee Press

(Keep eyes up, extend foot flat & even with hand and engage core throughout this exercise)

2. Speed Skaters aka Azz Meats

3. T-Push-ups

4. RDL/Upright Rows

(Keep shoulders back, feet shoulder width apart and dumbbells close to body on upright row)

5. Renegade Rows

6. Plank Kickbacks

7. Chest Fly/Heel Taps

8. Dumbbell Jump Squats

9. Tornado Jump Lunges

10. Core Twist Presses aka Pocket/Shoulders

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

2) “Go Green” Nutrition Challenge | @monica_parodi

Thursday is ALL ABOUT THE GREENS!  How is everyone hanging in there with the challenge?  I’ve been a little quiet as I am finishing a writing project and not on social media as much but I am getting my workouts in!
Do you have an accountability partner?  I got lost in time writing Tuesday night and didn’t realize my evening was almost over.  My accountability partner, Jennifer Brown, posted that she finished late night abs and tagged me.  That was just what I needed to keep me on track.
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!
So today’s nutrition challenge is to have something green with 3 of your meals and/or snacks.  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.

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

3) Social Photo Contest

(Today’s Prize includes @QueenOfKale Chips)

For today’s Social Photo Contest, tag and post a photo/collage of your #GoGreen meal. To win you must post using the 3 Hashtags #TotalFit #QueenOfKale #GoGreen. The winners will be selected by the Total Fit Staff at 10pm EST and notified via tomorrow’s daily email.

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Day 12 :: 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.

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