Day 5 – Morning Motivation
“Throwback Thursday” Instructions
Good work pushing through yesterday and that tough “Workout Wednesday” Challenge. 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. Again I have enlisted the help of Monica Parodi for your “White Out” Nutrition Challenge.We are listening, and a lot of you are feeling tired, so we included a BONUS jump rope workout only if you’re up for it! Otherwise, #eatclean and tackle “Late Night Abs” w/ tips from the Ab Guru himself (DaShaun Johnson).
1) Whiteout Nutrition Challenge
Monica Parodi, ‘The Nutritionista’
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. |
Use hashtag #TotalFit and post your healthy non-white food choices..
“It’s all about creating healthy HABITS, rather than restrictions!”
– Monica Parodi
BONUS – Jump Rope Challenge
This workout will test your speed and endurance. I want you to challenge yourself to see how fast you can finish, so you’ll need a timer (phone, watch, etc.).Perform the following exercises as fast as you can…
Beginner |
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Advanced |
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1. 500 Reps of Jump Rope | 1,000 Reps for Advanced
(Modified – Jumping Jacks)
2. 100 Push-Ups | 200 Reps for Advanced
(Modified – Modified Knee Push Up or Wall Push Up)
3. 100 Bicycle Crunches| 200 Reps for Advanced
(FYI: going to your left and right = 1 rep)
Great job digging in and doing the BONUS workout! Remember you have the “Late Night Abs” before bedtime.
2) Late Night Abs
4 Tips to Better Abs w/ DaShaun Johnson (@Guru_Of_Abs):
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 |
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Intermediate |
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Advanced |
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1. Crunches
2. Bicycle Sit-Ups
3. Toe Touches
Great job completing your Late Night Abs workout!
I’ll see you back here tomorrow, and remember to Share and Comment.. #LetsGetTheWorldHealthy