THE FINAL WEEK OF THE 4 WEEK FITNESS CHALLENGE!
Nitin Chhoda
(USA, EST)
It's the final week, Hurray!
Can you believe it's already week 4? Isn't it fantastic that you made it this far? There's no turning back now. Let's make some definitive changes this week and maintain them forever. You are closer to your fitness goals than you can ever imagine. It has been 3 weeks since you began.
Today, we step up the intensity with exercise and diet. You will do more exercise this week - 5 days instead of 2-3 and your diet will be reinforced with fresh fruits and vegetables.
THE SECRETS OF A SUCCESSFUL EXERCISE PLAN
The routine in the past 3 weeks was designed to prepare you for this week. The goal with that routine was to improve muscle tone, enhance flexibility and introduce aerobic exercise into your lifestyle. Now, you join women from over 50 countries in shaping and toning the body in the final week.
This week, I want you to step up the aerobic exercise from 2-3 days a week to 5 days a week (yes, that's right - 5 days a week).
As a personal trainer, I will let you in on a little secret - the key to success in exercise lies in one word - it starts with a 'v' and ends in a 't'.
Variation
Let me take that one step further - variation with intensity, duration, frequency and type of exercise. In other words, you will improve if you exercise harder / run faster (intensity), exercise longer (duration), exercise more often (frequency) and try different exercises (type).
Last week, I wanted you to 'mix up' the routine by trying different types of aerobic exercise. Today, I want you to emphasize frequency - by asking you to exercise more often.
So if you are doing 25 minutes of walking / weight training twice a week, you will need to complete 5 sessions this week, each with a 25 minute duration.
Make a note of this in your calendar {!firstname_fix} - complete 5 training sessions this week.
THE SECRETS OF A SUCCESSFUL DIET PLAN
We make more changes in our diet this week. I want you to eat 5 servings of fruits and vegetables each day, and I know it can be difficult. I will make this easy for you with the following tips.
Keep lots of fruits and vegetables in your kitchen.
Although this sounds fairly obvious, research has shown that having the right foods on hand makes you more likely to eat them. Choose from fresh fruit and vegetables, tinned fruit in its own juice, no-salt-added tinned vegetables, dried fruit, pure fruit and vegetable juice (frozen or tinned,) and frozen fruit and vegetables.
Be innovative with your cooking.
Add sliced apples to chicken, grated carrots to spaghetti sauce or frozen mixed vegetables to your favourite pasta recipe. Top cake with strawberries, and add tinned fruit to jelly. Fruit and vegetables can only add to the taste of your foods, and they're good for you.
Choose meals packed with vegetables.
It's easy to introduce vegetables in meals. Soup can be loaded with vegetables - chunky vegetable stew. Spaghetti sauce on past counts as a vegetable. Even frozen pizza can be loaded with added mushrooms, green peppers and onions.
Enjoy vegetables as snacks.
This is an extremely effective way to get your intake of vegetables. Keep carrots in a handy spot in the fridge. Place a bowl of seasonal fresh fruit on the table. Toss small bags of dried fruit in your handbag. Fruit and veggies are the perfect snack because they're portable as well as delicious.
Make it liquid.
Choose 100% fruit and vegetable juices. A glass of fruit juice counts as one serving of fruit -- an easy and delicious way to add healthy produce to your diet.
MY NAME IS NITIN CHHODA. IF YOU KNOW 1 OR MORE FRIENDS WHO CAN BENEFIT FROM THIS WEBSITE, THEN RECOMMEND THEM AND GET FREE BONUSES!
