Instructions For The 30 Days of Change Challenge
This program is designed to change your eating and exercise habits as well as the way you look and feel – in a month. The program requires consistency and dedication no matter how tired or busy you are.
This is a FREE program
Register by visiting: http://eepurl.com/AkWdP
Hashtag for the program: #30daysofchange
Each day consists of a sample meal plan for the day, cardio and core workouts. The meal plan is designed to satisfy all your needs and provide you with the fuel to work out throughout the day.
There are six small meals a day but you don’t have to eat if you don’t feel hungry. Snacks are optional, too. You can scale the amounts provided up or down depending on how much you feel you need but try not to go overboard by drastically increasing or reducing the portions. You can always replace items and mix and match depending on your preferences e.g. replace beans with chicken and vice versa, choose whole-wheat or whole grain wraps or bread. Unless specified otherwise use whole eggs or keep one yolk in three when making omelets. You can keep the meal plan as is and follow it or you can use it as a guideline – it’s up to you.
Whenever the quantity of something isn’t specified like with green beans, tomatoes and mushrooms, for example, that means the quantity isn’t limited. Also, try to avoid buying any sweets or salty snacks during the 30 days of the program or drink any alcohol.
Almost every workout in the program consists of two parts: cardio and bodyweight training. You can perform each separately or one after another depending on your schedule.
There are no rest days in the 30 Days Of Change but some days are easier than others to let you recover for the upcoming day or after a particularly difficult one. Don’t be afraid if it feels hard – it’s supposed to. If you feel that you can’t follow through anymore, drop down a level. If you find it difficult to train at the beginner level – halve the amounts of reps per exercise and continue, don’t skip days. You can jump from one fitness level to another at any point during the program.
If you suffer from back pain or had knee injuries take care while performing running. You can pick your own type of cardio: cycling (double the distance), swimming, rowing or skiing – as long as you keep the time. The more changes you make to the program the less likely you are to stick with it so try to follow it as is as much as possible. If you can’t perform push-ups or push-up like exercises perform them with your knees touching the floor but don’t skip the exercise. In one instance you’ll need a ball – you can use any ball or even a pillow, get creative. This program is nearly equipment free but you’ll need to be able to go for a walk or a run outside. In several cases you’ll be required to have a jump rope so borrow or buy one unless you think you can pretend-jump rope which is also an option. It’s ok to improvise and use what you have at hand. Different daily workouts will ensure that your body doesn’t adapt to the same routine so you’ll see progress a lot sooner than with any other program.
b – beginner fitness level i – intermediate a – advanced
All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation.
Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.
All exercises you perform you perform at your own responsibility and at your own risk.