Week 7 Challenges and Focus!

Week 7 Challenges:  11/13/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7. PLAN your meals & snacks ahead of time.   
8.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
9.   RUN/WALK/BIKE/ELLIPTICAL 9 miles this week.  PLAN this out ahead of time.
10.   50 crunches a day, 25 reverse crunches
11.   50 squats a day
12.   25 push ups a day
13.  60 seconds plank on elbows, 30 seconds side plank on each side.   
14.  Keep reading--- must be inspirational (Post your book and how it inspires you on the blog)
15.  Drink 1 full 12oz glass of water before each meal.

Week 7 Focus:  

Cardio:  Be sure to get your weekly miles in but do your cardio with an extra shot of energy.  Go into this week ready to sweat and challenge yourself to walk, run, bike faster than you did this week.  Do not skip your daily exercise routines-- Just do it!

Water:  More water and less of everything else.   Could you only drink water (and lots of it) this week?  Drink 1 full 12oz glass of water before each meal.