February 2015 - Mr Shut up and train programme - Day 1 - started 16 February 2015

Mr Shut up and train free fitness programm is back again with a 21 Day challenge starting today.  Did you keep up last time.  I did not.   I hope this time to be able to keep up with the programme.   To join go to:  http://challenge.totalfitgroup.com/day-1/


I will update the programme here for use now and in the future.  I will also open a section that will provide the daily work out of the programme.  This will enable us use the programme even when the challenge is not on.  Lets start:




Day 1 - Prepare and plan - 16 Februay 2015


 source: www.totalfitgroup.com


1.   Write the reasons why you would like to get fit.

2.  Take your photo today on how you look as you start the programme.

3.  Get a partner who will be accountable for your progress.
4.  Download from the webiste the application that will help you keep your food journal.  (very important).
     My past successes had been based on keeping a tract record.


For the week's  overview and rules from Mr shut up and train see below:

" Here’s your week ahead…

 

Week 1 Overview:

This is a brief overview of this upcoming week. Your daily challenges (instructional video and photos) will be available on this site starting tomorrow AND you’ll receive an email around 6am EST with a synopsis of your workout and/or nutrition challenge. If ever you do not receive the email, simply visit the HOME page.

Take a look at the week ahead, plan your groceries and set aside time for your workouts now…
 

Day 1 – Sunday February 15th:

Prepare for Success

Day 2 – Monday February 16th:

MixUp Monday Workout

Day 3 – Tuesday February 17th:

Test Me Tuesday Workout + Go Green Nutrition (Green Veggies)

Day 4 – Wednesday February 18th:

Workout Wednesday

Day 5 – Thursday February 19th:

Throwback Thursday Workout + Whiteout Nutrition (Exclude Whites from your Diet)

Day 6 – Friday February 20th:

Fit Fun Friday (#KillCliff Squat Challenge)

Day 7 – Saturday February 21st:

Get Active Saturday
 

Remember The Rules

If you want the results, you must follow the rules (this isn’t a fad diet or a quick weight loss scheme). So starting TODAY and for the next 21 days, here are the rules:

1.	No Alcohol	Liquor, Beer, Adult beverages.. Whatever you want to call it, You must abstain
2.	No Fried Foods	Yes, that includes Chick-Fil-A waffle fries and BK onion rings.
3.	No Fast Food	NONE!
4.	Drink 1/2 your Body Weight in Ounces of Water	A 200 lb man would drink 100 oz. of water daily
5.	*Keep a Daily Food Journal of Everything You Eat	Listed below is an app that makes this very easy
6.	Commit to Eating Clean and Plan Your Meals	During the challenge we will provide helpful info & healthy food options
7.	Share Your Photos to Instagram, Facebook, Twitter and G+ (use hashtag #TotalFit)	Sharing is caring, do your part!

*For keeping your food journal, we highly recommend you use MyFitnessPal. This free app allows you to be accountable to yourself throughout the 21 days. Download this food tracking app now!

You get 3 cheat days the entire Challenge.
 

The most important component of getting in shape is changing your lifestyle and eating habits. Don’t give up and revert back to your old routine or your body will remain the same!
 

Equipment

Although no equipment is required for the challenge, these basic items are very useful and can improve your results:

1. Exercise Mat
2. Medicine Ball
3. Dumbbells
4. Jump Rope

That’s it!! Plan and prepare today and tomorrow we will #ShutUpandTrain!!"   www.totalfitgroup.com/challenge

Reference:

http://challenge.totalfitgroup.com/day-1, date accessed 16 February, 2015