Day 5 - work out

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’

It’s Day 5 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.

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	500 Reps of Jump Rope (as fast as you can) 100 Push-Ups (as fast as you can) 100 Bicycle Crunches (FYI: going to your left and right = 1 rep)
Advanced	1,000 Reps of Jump Rope (as fast as you can) 200 Push-Ups (as fast as you can) 200 Bicycle Crunches (FYI: going to your left and right = 1 rep)

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	50 Crunches 50 Bicycle Crunches 50 Toe-Touches
Intermediate	100 Crunches 100 Bicycle Crunches 100 Toe-Touches
Advanced	150 Crunches 150 Bicycle Crunches 150 Toe-Touches

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

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Day 6 – Fit Fun Friday

 

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