DAY 8 MONDAY’S CHALLENGES
Written by Editor // 07/24/2011 // CHALLENGES, TONE UP, SLIM DOWN, FEEL GREAT, 14 DAY CHALLENGE // 19 Comments
TODAY’S CHALLENGES
Workout + Eat Healthy + Nurture Your Skin
FITNESS TOTAL BODY TONING CIRCUIT
CIRCUIT
3 Sets of 60 seconds each exercise
30 Seconds rest and water at the end of each set
EQUIPMENT
Dumbbells – 5 lbs, 8lbs, 10 lbs, 12 lbs, 15 lbs
Stability Ball
Stop Watch / Sweat Towel / Water / Music
1. Handstands / 60 Seconds Straight / 60 / 60
(Plank Hold if you do not want to do handstands)
2. Jumping Jax / 60 Seconds Straight / 60 / 60
Body Weight (Keep your chest up)
3. DB Split Squat Row / Alternate Arms 60 Seconds Straight / 60 / 60
Heavy Weight
4. Boxer / 60 Seconds Straight / 60 / 60
Body Weight
5. Kickbacks / 60 Seconds Straight / 60 / 60
Heavy Weight
6. DB Stop Go Squats / 60 Seconds Straight / 60 / 60
Medium Weight
7. DB Squat to Shoulder Press / 60 Seconds Straight / 60 / 60
Heavy Weight
8. SB Bridge Up and Open / 60 Seconds Straight / 60 / 60
*Squeeze a ball as you bridge up and down to make it harder
9. Dip and a Bridge / 60 Seconds Straight / 60 / 60
Body Weight
10. DB Row from Plank / Alternate 60 Seconds Straight / 60 / 60
Medium Weight
11. DB Straight Leg Deadlift / 60 Seconds Straight / 60 / 60
Heavy Weight
12. Open and Close Side Plank / Switch at 30 Seconds / 30-30 /30-30
Body Weight
CARDIO
Swim 20 laps
(Down and Back = 1)
5 – Kickboard
5 – Free Style
5 – Dog Paddle
5 – Kickboard
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NUTRITION
BREAKFAST 2-3 hours upon waking:
Breakfast Choice 1
Carbs-Fiber = Oatmeal with fruit or agave nectar – cranberries, blue berries, bananas
Protein – ½ T of almond butter or sprinkle 1 T of protein powder and mix
Breakfast Choice 2
Carbs-Fiber = Sliced tomatoes, onions, spinach
Protein = 2 Scrambled Egg Whites or 1 fried egg (sea salt and pepper)
Breakfast Choice 3
Carbs-Fiber = Sprouted Toast or Brown Rice Toast (2 Slices)
Protein = almond butter or 1 fried egg (olive oil)
Breakfast Choice 4
Carbs-Fiber and Protein = Morning Smoothie; ice, water, almond milk (unsweetened – for less sugar and calories), protein powder, almond butter, flaxseed meal, greens, fruit (or squeeze fresh fruit and vegetables)
SNACK – chicken breast with mustard or bbq
LUNCH – GRILLED VEGGIE BURGER
Veggie burger heated in a pan or on a grill with mustard or bbq sauce, avocado, – big side of fruit
SNACK – watermelon slices and pistachios
DINNER – SALMON STIRFRY
INGREDIENTS
2 tbs Olive Oil, 1 Onion, 3 Cloves of Garlic (or to taste), 2 Red Peppers, 1 Bunch Asparagus (12-16), 1 Green Bell Pepper, 2 Heads of Bok Choy, 1 Bunch of Kale, 2 Carrots thinly sliced, 1 Head of broccoli, 2 Cups of bean sprouts, Braggs Sauce 1 to 1 1/2 Cup, Oyster Sauce 1/2 Cup Salt and Pepper to flavor, 2 fillet of Salmon (fresh if you can find it) , Brown rice or quinoa
DIRECTIONS
Sauté all of the vegetables in olive oil except the bean sprouts, once cooked mix in the Braggs and oyster sauce.
Bake the salmon at 325 for about 15 minutes and set aside
Add in the bean sprouts at the end of cooking and stir together for five minutes
Plate the vegetable mix over the rice or quinoa and then cut large slices of salmon to lie on top of the veggies.
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LIFESTYLE
KNOW WHAT YOU FEED YOUR SKIN
Take notice of all of the ‘things’ that you apply to your skin; which is your largest organ. Makeup, hair dye, lotions all contain chemicals so it’s wise to keep these to a minimum or buy organic products.
Gabby Reece’s Tone Up, Slim Down, and Feel Great Challenge
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19 Comments on "DAY 8 MONDAY’S CHALLENGES"
Haven’t started the challenge yet today, but down 4.4 pounds after the first week. Even not being perfect on the challenge. I’m a happy camper.
WOW!
You are so right about the skin being the largest organ Gabby:)
But what alot of MOMS do not realize is how dangerous it is when you spray your kids with OFF or anything with DEET. 80% of the CANCEROUS DEET gets through the skin barrier and 18% gets into the bloodstream!!
There are natural means of keeping mosquitoes at bay. We use the Naturally Northwoods Go Away Skeeter Spray made with 8 essential oils.
Go to your health food store and stay away from DEET!
Workout done! Now on to the Monday morning laundry and cardio time in the pool. I have stayed off the scale, because I get discouraged too easily if I do not see a number I like. My bathing suit bottom is a bit baggy where legs and but come together and I feel MUCH better. Muscles and ligaments that hurt from arthritis are moving much easier. This 50 pus body is moving better after one week of this challenge and my eating is getting cleaned up, which is my focus and goal. The scale number will happen I am sure as long as consistency rules in this household. I too am a happy camper!
I am 50 plus too Ruth, and to tell you the truth I was not sure I could do this challenge. But here we are. yeah !
Hurray for you Tammy.!! Good doing I wish I could say the same but I am just down a pound. I am not sad though, It is down. yeah for both of us.!
This was hard and I have news for you Gabby, all the exercises get my heart rate up. haha When I saw that we did all 3 sets for 60 seconds I didn’t think I could make it. But this is me after the work out 60 seconds each and I made it. ! Hurray.
We do not have a pool (wish we did) so for cardio I am going to walk the dog. My husband is home to watch grama. Thanks for pushing me.
Gabby, LOVE LOVE LOVE your workouts! Can I ask what weights you are using? I’m an intermediate/advanced level and 6′ tall. I’m very strong but now that I’m 40 get joint pinches if I use 15s too much. I’m sure you’re purposeful by not telling us which weights to use, but thought I’d ask anyway! Many thanks!
Did the workout, it was great. Def a little harder then last week. I was away from my weights and equiptment this weekend but did lots of cardio, squats, abs and paddliing instead. I stuck to the diet though!
I am doing the 60/60/60 but I am doing a 10 second rest inbetween each of the 60′s. Then after one exercise is done, I am a bit too slow at getting the next one going..so am going to work on that. Planning to eat vegan protein powder with unsweetened almond milk, banana, veges and tofu, and veges and greek yogurt with added protein powder, and plums.
After a yummy breakfast I did the Fitness total body toning circuit. Let me tell you I loved it however, instead of getting into the pool I did Tracy Anderson’s dance cardio for 30 minutes straight it is similar to running no breaks. lol! Oh and I wanted to mention to you that I bought two new products at sephora called carol’s daughter for my skin. One is a oil and the other a scrub why I am amazed on how well they both treated my skin. ttyl
Sorry I forgot to mention that I did tone it up’s beach babe workout along with your circuit. PS. all the skin care products are natural.
I ate my oatmeal this morning and did the circuit workout. I love doing circuits on Mondays (I like doing them any day but on Monday it seems like it set’s the tone for my week.) It was a good one as always! I did not get into the water for my cardio but I hope to some time this week. I did a 5 mile walk/run for the cardio portion. It was such a beautiful morning and I wanted to take advantage of it! The humidity finally left my area (at least for now)! This week I would like to eat a little cleaner. I ate all good foods that were suggested but some cookies may have snuck into my diet.
I am feeling great though and am looking forward to this week.
Really tryingg to get into organic skincare but so many products I dont know where to start!
DAY 8: Gabby you rock. DB Split Squat Row, Boxer,SB Bridge Up and Open, all of it. My legs were burnin’. And lap pool packed tonight. Ended up in water aerobics class…felt like butter : ) After: Hot bath in Olive Oil that I stole from the kitchen. Ditched my Bath and Body Works lotion. Don’t miss the fake lime smell. Next on list: Coconut Oil ,Organic makeup, hand and body wash.
And…I’m seeing one reason why people work out in the morning. I was starving tonight- ended up eating a BIG dinner. May have canceled out the workout. Luckilly there is no dessert in the house. Thank God!!
I luv to wash my face with honey and do sort of natural scrubs like brown sugar. I have tried so many products and it is more about getting something new to me and the choosing and shopping for it..I have tried some organic make up from the pharmacy and it was okay, but nothing I would buy twice. Just like quitting deodorant with aluminum in it, it is hard to quit the regular cosmetics for more than a little while..but, I am trying..
I’m turning 48, 4 kids, and tipping the scale at 204:)
One of the 1st Woman Snowboarders, ski bum by trade, and now I look old and frumpy:( I’m going to do the challenge and might even be brave enough to post it on Facebook. Look me up under Susan Lemke Long and I know having Gabbe as an inspiration and daily to-do’s, how can I fail??? :0)
Join me on Mothers Against Poisons (MAPS) and Cure the Cause. Cancer Rate is up to 30% and I truly believe that Cancer should NOT be an OPTION for our CHILDREN!! Toxic Free Families is also a great group to learn the do’s and don’ts.
I have a friend who was a ski bum, and yes she fried her face and looks much older than she should. But, it is never too late to start repair and prevention. Get a good dermatologist, and aesthetician, and never put your face in the sun again without protection. Get a great haircut, and start working out every day, drink lots of water and veges. Get yourself a few new clothes (not too many because you will be getting smaller and smaller) and two pairs of good support shoes.
Throw away the scale for atleast a month at a time or forever and just go by size of your clothes. I would think athletes weigh much more than skinny-fat hollywood types, and it sounds like you are an athlete..strong is the new skinny, and muscles weigh more than fat but take up less space. You can do it! You had your kids, flipped the pancakes and now it’s time for YOU!
Well last week was a right off. I am really having a hard time sticking to working out! However, today was good. Good food choices and oushed myself with the workout. I’m feeling good!
I’m two days behind………took my two kiddos camping for two days…….was the best I’ve felt all summer!!! Felt like summer started and made lovely memories to last a lifetime
Back at it today, I’ve got a slight cold and bit of an ache in my low back the last couple days too, so…..did the workout but scaled it back to 2 sets and if anything bothered my back I just skipped it. That last open and close side plank was tough!! whew! I feel good. Even though it has been a few days since i worked out, my muscles feel more toned than they have in years. I may have lost a pound or two, not much (I don’t have much to lose anyway), but I feel leaner, stronger.
I hardly ever use makeup, maybe 5 times a year?! So I haven’t given that a lot of thought, but I do use either a completely natural moisturizer or some days I even use grapeseed oil….works great.
Two days behind but still steaming ahead!! Thanks so much! I love it! I’m eating fabulously as well!! Good food and super healthy!