DAY 9 TUESDAY’S CHALLENGES
Written by Editor // 07/25/2011 // CHALLENGES, TONE UP, SLIM DOWN, FEEL GREAT, 14 DAY CHALLENGE // 21 Comments
Gabby Reece’s Tone Up, Slim Down, and Feel Great Challenge
TODAY’S CHALLENGES
Workout + Eat Healthy + Eye on the Prize
FITNESS – TOTAL BODY TONING CIRCUIT
Another Total Body Circuit. You should feel stronger all over by now. We want to continue burning some fat and building long lean muscles. Tomorrow is abs/core.
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, Foam Roller
Stop Watch / Sweat Towel / Water / Music
1. Jumping Jax / 60 Seconds Straight / 60 / 60
2. Kirby Right Leg / 30 Seconds Straight up and down 30 seconds to the side / 30-30 / 30-30
3. Kirby Left Leg / 30 Seconds Straight up and down 30 seconds to the side / 30-30 / 30-30
4. Dip and a Bridge / 60 Seconds Straight / 60 / 60
5. Up Up Down Down / 60 Seconds Straight / 60 / 60
6. Standing Leg Curl / Switch at 30 Seconds / 30-30 /30-30
7. Bicep Curl to Shoulder Press / 60 Seconds Straight / 60 / 60
8. The Kelly Meyer / Switch at 30 Seconds / 30-30 /30-30
9. Foam Roller Pull Back / 60 Seconds Straight / 60 / 60
(Substitute with the plank hold if you don’t have a roller.)
10. 3 Squats 2 Jumps / 60 Seconds Straight / 60 / 60
NATURE WALK
Go for a 20 minute walk either early morning or late evening. Make sure to get outside and enjoy some peace and quiet.
———————————————————————————————————
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 – broccoli florets with hummus
LUNCH – TERIYAKI CHICKEN BOWL
Chicken breasts, broccoli, carrots, brown rice, teriyaki sauce – slice chicken breasts and marinate in teriyaki sauce – cook in a skillet – add chopped broccoli, carrots, other veggies of your choice – serve over brown rice
SNACK – chai smoothie
DINNER – GLUTEN FREE SPAGHETTI AND MEATBALLS
INGREDIENTS
1-1/2 pounds organic ground turkey, 1 cup Gluten-Free Schar Bread Crumbs, 1 tablespoon Italian parsley finely chopped, 1 clove garlic finely minced, 1 teaspoon sea salt, 2 organic eggs, Organic canola oil, 1 Recipe sauce, 1 pound Gluten-Free spaghetti, such as Andriani or Tinkyada
Combine turkey, bread crumbs, parsley, garlic, salt and eggs in large bowl and mix well. Form into balls. Heat canola oil in skillet; add meatballs, brown on all sides. Set aside on paper towel.
SAUCE INGREDIENTS
2 tablespoons olive oil, 2 cloves garlic chopped, 1 onion chopped, 1-28 ounce can Muir Glen, Organic tomatoes, 2 tablespoons Muir Glen Organic tomato paste, Handful of fresh basil leaves, picked and chopped, 1 tablespoon fresh oregano, chopped
Sea salt to taste
DIRECTIONS
Heat olive oil in heavy bottomed pot to medium-high and add garlic and onion, and saute until translucent, approximately 2-3 minutes, stirring constantly. Add tomatoes with juice, basil, oregano and salt. Bring to boil and reduce to simmer. Add meatballs. Let simmer for one hour or until juice is reduced.
Cook spaghetti according to package, drain and toss with enough sauce to coat well. Transfer to serving dish and add remaining sauce and meatballs. Top with grated parmesan cheese if desired.
———————————————————————————————————–
LIFESTYLE
KEEP YOUR EYE ON THE PRIZE
You may be feeling a bit tired from last week but now is the time to push. Revisit your desire for wanting to eat better and consistently workout. With all of the stress and hardship in the world right now creating positive emotions for yourself is something you can control. Exercising as you know is a great way to escape and blow off some steam. So when you hit a bump in the road, something that brings you down, try and remember how you will feel if you get up and move. You should take a few minutes every week and evaluate your actions and your goals. Figure out what you can do differently or better to help you achieve your dreams.
Find the strength and will power today to continue to make good choices for you and your loved ones. You can do it!
Updating...
21 Comments on "DAY 9 TUESDAY’S CHALLENGES"
Looks like another good but tough workout. Yesterday was great but also a challenge. Cannot wait for 20 minutes of “peaceful” cardio. I also like the reminder to make good choices, not just for yourself, but but for your family. I need to remember that during my stressful moments.
I had an easy time making good choices for my family, but oftentimes had put myself on the back burner..once you get over that hurdle and put your exercise and your food choices up front, then everything goes smoother for everyone. Yep, yep we definately need a magic button during stress to keep on keeping on.
TIRED! That is a tough workout. Very happy however, that I can now hold a plank for 60 seconds.
I might try sprouted toast this morning and then hit the circuit. I am not sure what the Kirby right and left legs are or the foam roller pull back is but I have a good idea and will improvise (If there is a video it is not showing up for me for some reason.). I am looking forward to the walk myself. I am feeling tired this morning but I won’t let it stop me. My eating was very good yesterday. Proper foods and portions. I need to keep it up! Have a good day everyone!
I can see the video now it is 8:20 Pacific time..yep yep portions: did you see that 1/2 tablespoon of almond butter, yikes…that is a small amount…I could definately want two large rounded tablespoons!
That’s odd. I still don’t have the video or the one for now Wed.
Great workout! Erica, I have surprised myself inholding a plank for 60 seconds also! In fact, I can do the exercises for 60 seconds without looking at the clock, wishing it would hurry up. Amazing what a difference a week makes! Now off to Paddleboard Yoga….counting the paddling to our cove as my cardio. Love the peace I feel afterwards! This challenge has helped me focus on my yoga practice and be stronger in the poses and more comfortable with my body.
paddleboard yoga? that is a new one, how do you not fall off? and what poses do you do? did you create it?
Wow, that was tough I feel very good for completing this workout ! I thought things would start getting easier now, but it seems to be getting harder. I was pretty descouraged during the workout but now I feel better. Is any one else struggling? What do you do to get over it? I have been eating healthy, drinking plenty of water, maybe I am expecting to much too soon. I will keep on trying.
you can get better or worse. I choose better.!!
One thing you could do is be prepared, so watch the video and make sure you have a print out of the exercises and all the equipment you need, water, etc., ready. You might want to look into getting a Gym-Boss timer. That improved my workouts immensely. Then just remember to try your best with each rep to have proper form, and do the best that YOU can do with where you are at today..So, if you are a beginner, you might want to cut these workouts by 1/3 less reps, and 0-5 lb weights, etc. These are intermediate plus workouts for sure. Also, if you get a journal, a gym-boss timer, and write down your dates, workouts, times, weights etc., then if you repeat the workout in the future you will be able to see your improvement!
Strength and power…yes, we all need that in this world today. It really helps me when someone says it to me such as Gabby saying it to all of us today..so instead of whining and feeling sorry for myself for a dozen reasons, I am going to pack my gym bag, get my butt to the gym, and kick some butt! Why? …because Gabby told me to! Sometimes, we just need a little reminder and other times we need a big push…I do well with affirmations such as the last two sentences in today’s challenge and I know that I am going to eat as good as I can and workout as good as I can, and it helps knowing that Gabby and you all are sharing my day!
Today’s workout was great. My legs are sore. I also did a 60 min yoga class after.
What a great workout. I can feel each of my muscle groups working which is a sure sign that I am doing it right.
I am so happy to report that I did lose weight and knowing that makes me inspire even harder to obtain that toned body. Thanks!
Another tough yet effecive workout and I enjoyed my morning walk. Feeling good doin this challenge and Im learning some great new exercises.
missed todays gym workout…instead got outdoors with my and my sisters 4 boys and played with Mother Nature…ate healthy snacks while we did it! and will be back at it with no guilt instead renewed vigour tomorrow!! thanks gabby!
Am finding this week to be a little tougher. The challenge isn’t “new” and my schedule is completely crazy this week. I find myself out of the house much more this week and that seems to make it much harder for me to stay on track diet and exercise wise. here’s hoping tomorrow will be better.
Loved today’s workout. Each exercise felt great. I had to improvise and use a bench and SB for the rollerball exercise. That worked well. Spaghetti was amazing. And I loved my nature walk prior to dinner. It was a great day. Thx Gabby!!
DAY 9: Killer circuit : ) My senses are alive. I’m starting to believe I can maintain this lifestyle.
And Gabby your insight today helped me tremendously. Like stray away from pizza (my #1 comfort food) this evening when my husband was chowing down in front of me. Then I remembered today’s challenge; “revisit your desire for wanting to eat better…” . It snapped me right out of feeling hopeless.On a mission, I took my tired self into the kitchen and prepared my meal plan. Sat right back down, ate it with pride and felt amazing after.
wow, that is great! sounds like your will-power kicked in! I know pizza is a hard one..this may sound dumb, but you can try this until you transition out of it.
1 whole Akmak craker or other large 100% whole wheat (or gluten free) cracker
fat free cheese from whole foods (lifetime?)
100% tomato paste
Tons of veges (raw, or grilled first, or sauted first)
You can either eat this raw, or you can very carefully broil with the broil pan away from the flame etc., or you can saute the tomato paste, and saute the veges and then put it together..
This week is off to a good start-Had some sweets but nothing too crazy like I usually do. And again working out was awesome and sweaty. I even joined a Dragonboat team. Paddleing outside is fantastic. We only have a resevoir here which you can’t swim in however, just being on the water and taking advantage of the few weeks of summer we get feels amazing!
just finished this workout, still two days behind but still hanging in and enjoying it. Great workout, thanks!! Eye on the prize