DAY 10 WEDNESDAY’S CHALLENGES
Written by Editor // 07/26/2011 // CHALLENGES, TONE UP, SLIM DOWN, FEEL GREAT, 14 DAY CHALLENGE // 23 Comments
Gabby Reece’s Tone Up, Slim Down, and Feel Great Challenge
TODAY’S CHALLENGES
WORKOUT + EAT HEALTHY + SLEEP
FITNESS / ABS-CORE CIRCUIT
8 exercises that incorporate most major muscles and focus and your abs and core.
CIRCUIT
1 Set of 60 Seconds each exercise
1 Set of 30 Seconds each exercise
1 Set of 60 Seconds each exercise
1 Set of 30 Seconds each exercise
30 Seconds rest and water at the end of each set
EQUIPMENT
Dumbbells –10 lbs
Stability Ball
Med Ball
Stop Watch / Sweat Towel / Water / Music
1. Side Lunge with Knee Up – 30/30 seconds straight / 15-15 / 30-30 / 15-15
2. Standing Leg Extension – 30/30 seconds straight / 15-15 / 30-30 / 15-15
3. DB Gobble Squats – 60 seconds straight / 30 /60 /30
4. SB Single Arm DB Press Crunch – 30/30 seconds straight / 15-15 / 30-30 / 15-15
5. MB Around the World – 60 seconds straight / 30 /60 /30
6. Plank Hold – 60 seconds straight / 30 /60 /30
(Leg Up for more difficulty)
7. SB Leg – Elbow Crunch – 60 seconds straight / 30 /60 /30
8. KB or DB Swing – 60 seconds straight / 30 /60 /30
CARDIO
Elliptical Sprints – 20 Minutes
Medium pace for 5 minutes
sprint 30 seconds / rest 30 seconds from minute 5-15
Medium pace for 5 minutes
Stretch!
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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 – raw almonds and dried mango slices
LUNCH – EDEMAME STEAK SALAD
INGREDIENTS
Edemame, Cabbage, Asian greens, Snow peas, Avocado, Tomatoes, Red bell pepper, Tri tip steak (sliced thin)
Sesame Tamari Dressing
¼ cup orange juice, ¼ cup rice vinegar, 2 T reduced sodium soy sauce or tamari, 1 T honey, 1 T sesame Oil, 1 Tsp ginger finely grated
DIRECTIONS
Boil the edemame – Dice bell peppers, chunk the avocado and tomatoes
Mix cabbage, greens, bell peppers, avo, tomatoes, edemame, and snow peas together
Cook tri tip to your liking and slice in thin strips
Mix orange juice, vinegar, soy sauce, honey, sesame oil, and grated ginger
Pour over the steak and greens
SNACK – 2 left over meatballs and carrot slices
DINNER – ROASTED CHICKEN
INGREDIENTS
1 Cooked Organic Roasted Chicken (you can find at most grocery stores), 2 T of Olive Oil, 2 ½ Lemons, 1 Small Onion, 3 Garlic Cloves, Salt and Pepper to taste
DIRECTIONS
Preheat the Oven to 375, Cover the chicken with a tiny bit of olive oil., Pour ½ of the lemon Juice on top of all the skin (lemon juice from a lemon you just juiced – get one of those tiny hand juicers you can use and wash so easily). Slice up an onion and lay under the chicken. Add cloves of garlic, remaining ½ of the lemon juice and a lemon sliced in half in the cavity of the chicken. Add salt and pepper. Bake 45 to 60 minutes depending on the size.
GREEN BEANS WITH SUN-DRIED TOMATOES
INGREDIENTS
Approx 15 fresh green beans, 2 T Sun dried tomatoes, 1 T olive oil, Sea salt and pepper
DIRECTIONS
Wash then steam green beans, Pan fry green beans and sun dried tomatoes for 5 minutes in the olive oil, Sprinkle salt and pepper to taste
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LIFESTYLE
SLEEP
Try and get to bed by 9:30 and see how you feel the next day. Make sure you don’t get more than 10 ½ hours or you may feel sluggish but go for more than 7.
Avoid caffeine, sugar, intense movies-tv programs, computer etc. These will make it difficult for you to fall asleep. Take a bath or read a good book before you shut off the lights at 9:30!
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23 Comments on "DAY 10 WEDNESDAY’S CHALLENGES"
Another great workout finished. Not as tired as yesterday. Now, I am going to run the hill in front of my house. I have to stay close to home for the kids, and there is no elliptical available here. The girls made me breakfast in bed, so a little off the meal plan, but it was worth it to see them in their little aprons this morning….not so worth it when I saw the kitchen however. Hope everyone has a great day!
Loving the routine of breakfast! The bad habit of grabbing coffee and running out the door has changed! Sleep is not a problem for me, it seems after the day is over, dinner cooked and put away, I sit down and fall asleep on couch! Since starting this challenge I have been sleeping so much better. Today’s work out is going to be done with a friend later this afternoon. This morning our cardio is going to be snorkeling in strong currents to find lobster. It is the begining of the season here and we are going diving with our husbands, then the ab/core workout. My bathing suit is fitting a bit
better this morning too!
I am going to get started on the workout for today. I think I will do jogging and sprints for the cardio since I don’t have and elliptical. First I need to go eat breakfast! Have a good day!
Thanks Debra for your comment yesterday. I have never heard of a Gym-Boss timer, I will have to look for one next time I’m out. I have been using the kitchen timer. I also talked to my son yesterday (he does triathalons) and he said maybe it would help if I ate More protien. I have already added more in the last 10 days. Not used to so much protien. Could be one of my problems. haha Loved this workout today. With all the different time changes. Made things really interesting.
My timed plank holds are getting better. yeah
Gabby what makes me happy is that you take the time to share your information with me (and us) But the crunch was fun too.
Every one go out and have a great day.
thanks! I think it is on-line. It is worth every penny. I made a few copies of the instructions and keep one at home, one in my gym bag and one in my trunk. I don’t need to look at the instructions anymore, but at the beginning I did. And, when I switch over to stop-watch mode I look at the instructions again, because I don’t use that mode very ofter.
I am a vege (again!), so my protien is mostly vegan protien powder, and whey protein powder. Every once in awhile I eat tofu, the new sprouted tofu, or tempeh, and 0% greek yogurt.
If I am going to eat like a ton of veges for lunch or dinner then I make a protien powder “mush” out of protein powder, unsweetened almond milk, whole flax seed and oat bran (if I worked out and/or need the fuel)..also can add raw organic cacoa powder, stevia or ripe fruits (if you can handle the fruit sugars).
Love abs! cant wait to get started. Then its off to the beach with my paddle board!
That photo makes me want to head straight home and go back to bed, and the chicken photo makes me want to run through a field and catch a chicken, but alas, I am a vegetarian this month..but, I am seriously thinking about eating some fish and chicken soon after looking at these gorgeous photos of good food..
I am stuck in the office for 9 hours today, so after clients leave I am going to do as intense a workout as possible. Brought all my gear and other than someone walking in off the street it should be an “okay” day…
Packed a bag with this stuff in it: unsweetened chocolate almond milk, unsweetened 100% acai berry juice, raw oat bran, unsweetened baked organic apple, vegan protein powder, stevia, 0% greek yogurt, steamed and blackened organic broccoli, and a few almonds. This seems like a lot, but I am also getting a large raw salad for lunch with a little baked tofu. So this is breakfast, snack, lunch and snack = 4 meals. For dinner, I will eat a ton of veges, and a protein powder “mush”.
Hello everyone, Instead of doing the required workout I did a high impact dance aerobics for 30 minutes and I did a toned arm workout. This is because I did not have any of the required equimpent. I think it worked just as well since it is similar to running.
Great breakfast today. loved every moment of it.
Havent been able to get to gym to do the eliptical workout but I have been walking a lot today. Defiently need to get more sleep as well i think
Thank you ladies for mentioning the gym Boss, my friend told me about it and it sounds easier than setting and resetting my Garmin 305. I love using the Garmin when I am outside paddle boarding and biking, but for the circuits it is cumbersome to keep resetting it. Today’s workout was wonderful! And we had a fantastic time diving. Snorkeling in the strong current and 2-4 foot chop was quite a cardio workout, wonder what the heart rate reading would be?
Sleeping is not a challenge for me-waking up early to workout/brush my teeth before work is!!
I have Dragonboat practice tonight so I will skip the workout . I did go for a run at lunch though. I even found a secret park that had a pond and tons of local flora really in bloom and so fragrant. Feels great to take advanatge of the lunch hour and not waste it debating which sweets to indulge in.
oh boy…funny that the challenge is getting rest! i think i win this challenge today!
sadly, i chose to nap today, seems i have to do that once a week to catch up on the rest i miss with my 3 year old and 8 week old during the rest of the week…but happily, i will accept the choice i made to get rest which coincendentally was part of the challenge, which makes me feel better about it…thanks gabby!
Really looking forward to bed in 45 minutes! Sleep I can do! Fortunately my 2 year old is a great sleeper and usually gets 11 hours so tonight I am going for 10.
I didn’t workout yesterday so today I did yesterday’s circuit and tomorrow I will do the abs core plus the other (if I have enough energy). I was back on track with my eating today and I feel so much better about myself. I get pretty down when I make bad choices and my energy is off. Looking forward to a good day tomorrow!
DAY 10: Rest tonight. One day closer to day of rest. Clever
I bombed. Gave into chocolate chip cookies @ 8:30 PM. I’m burrowing my head now.
the transition out of sweets is intense..try making some balls out of raw oats or oat bran, cacoa powder, 100% coconut oil, 100% coconut shredded flakes (hard to find without sugar), stevia, etc., and put them in the fridge. when you get the craving go for one of these..
Thanks SO much for the tip/plan Debra!! I’m going to make these today : )
you can try some of the “balls” in Rebekah Winquests blog (Just Good Energy). She is a nutritionist on this site, as well. I might not have told you the right way to make them, so check out her site. You can also add chia seeds, this little things give you energy…and whole flax seed for crunch.
Also 100% organic coconut BUTTER is unbelievable. It is hard to find and only at top of the line food stores or whole foods. Take the coconut butter and gently soften, then add some or all of the above. For some wierd reason coconut butter and coconut oil are good fats and actually help you lose weight (used within reason!)
Oh, dates are super high in sugar, but sometimes they are good as a transition to get off white sugar. Use sparingly, and after a while you can transitiion off of the dates if you do not feel that you are burning enough calories.
Your the best Debra! Thank you for leading me in the right direction. I love , love, LOVE coconut. So this will be fun! I now want to try whipping up a batch of coconut butter! I’m dying to tase it.! Not sure how I could make cold pressed coconut oil? ( I like working from scratch.) And tonight I tried chia seeds. And wow what a difference in my energy level. I bet it would pair well in a breakfast smoothie.
And dates,yum! My mom use to feed me those as a kid! I remember they were very satisfying. Thi might be easier than once thought? : )
Can’t I wait to check out Rebekah’s site! Cheers!
Victoria, you are not alone! I had a great day and then blew it with some ice cream, just because it was there! Around 10 p.m. what possessed me to take those spoonfuls!? It is all about progress, not perfection, keep reminding myself the goal is to CHANGE and that takes small steps each day to add up! Monika, Dragonboat sounds fun!
yep yep ice cream at night…oftentimes I see women at the checkout stand buying icecream after dinner or late at night…there must be something to it that we need.
Try whipping 0% greek high protien organic yogurt and put it into little cups with a teaspoon of organic preserves mixed in or fruit puree and put it in the freezer so it will be there when the craving hits..top with crystal pure- via.
Thank you Ruth : ) And I like the Yogurt idea Deb! I think our blood sugar level drops at night for sleep?
I’d love to try homemade coconut yogurt. Greek yogurt is so yummy. I often feed this to my daughter for breakfast with drizzled honey.
yep yep if you are running around all day you would definately like coconut butter on 100% whole grain toast sprinkled with bee pollen and chia seeds. Sometimes, if you are going to be running a quick errand and know you haven’t eaten and you might fizzle out, Rebekah said she just eats a tablespoon of coconut oil and can go on a hike, for example. I tried it and I have no idea why, but it actually works (ofcourse my tablespoon is probably a bigger heap than Rebekah’s!
If you need ideas for vegetarian food try 101cookbooks.com. There is an alphabetical list, so if you have a ton of beets, or zucchini for example you just type that in and those recipes come up. And, thanks so much for saying something nice earlier!