Tag: 30 Days of Change

The 30 Days of Change v2.0 Fitness Challenge by Neila Rey

30 Days of Change v2

Neila Rey brings us an v2.0 of the 30 Days of Change Challenge

The 30 Days of Change program is designed to change your eating and exercise habits as well as the way you look and feel – in a month. V2.0 is completely 100% equipment free.

Different daily programs 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.

Each day consists of a sample meal plan for the day, cardio and core programs. 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 preference.

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, but 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.  For more information visit: http://neilarey.com/programs/30-days-of-change.html

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Neila Rey’s “30 Days Of Change” Fitness Challenge

Neila Rey Lott
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All Images (c) Neila Rey & meanrats.com

Ladies it’s time to stop dreaming about getting fit and challenge yourself. For the month of November we will be doing Neila Rey’s, 30 Days of Change Challenge and make our dreams reality.

How many people do you know right now who are trying to get fit and lose weight? Are they succeeding?

If statistics are any measure, chances are they are not. They may be trying the latest fad diet or are killing themselves exercising on a trendy new piece of fitness equipment without any signs of progress.

Why are they not losing weight? Why are they failing? There could be many reasons, but the most common one is using an incomplete strategy. Many women choose to go on a new diet, but do not realize that if they really want to get into shape they are going to have to exercise. And, of course, there are those people who do the reverse. They exercise, but do not change their eating habits. Unfortunately, both systems are doomed.

What if there was a simple easy to follow method to getting fit, a system that left no room for guessing? The 30 Days of Change Challenge is just such a program. It is a day to day guide that will show you everything you need to do on your journey.

Ehh Who Is Neila Rey?neilarey-11

Neila Rey, an established fitness guru, guides people step-by-step in a clear and simple to follow format. Each day of the challenge, her guide details what to eat, and which exercises are to be performed. She leaves no room for error. All a person has to do is follow the steps outlined and they will achieve their goal.

The exercises that are included in the challenge are ones that almost anyone can do and they do not require all kinds of fitness gadgets. Neila deliberately chose exercises that can be done in a person’s home.

Her plan outlines how many exercises should be completed, and the order in which they should be performed.

She even indicates when a person should take a short rest.

Additionally, Neila’s challenge demonstrates how to do each exercise properly, which will help to prevent injuries or muscle stress.

The 30 Days of Change Challenge has a wonderful, well-balanced meal plan where the meals are designed for real life. You do not have to go out and buy all kinds of expensive or exotic foods nor do you have to be a gourmet cook, who spends countless hours preparing each meal. Additionally, the proportions are indicated so that there is no guess work about how much to eat or when.

Neila has designed a practical, daily meal program that anyone can follow.

Additional support and information can be found on her site Meanrat.com. Here you will find all kinds of entertaining and inspirational articles about fitness and getting into shape. These articles will help anyone to stay motivated and on course.cover

If you are serious about increasing your fitness level and losing those extra pounds, start by setting yourself up to succeed. Follow the 30 Days of Change Challenge from start to finish and discover for yourself all the benefits there are to being a healthier, fitter person.

Are you ready to register?

  1. Click here to sign up for the “30 Days To Change Challenge“.
  2. Submit a BEFORE picture to “Challenge at Coregasms.net”.
  3. Like us on Facebook & Twitter for Challenge updates.
  4. Read the Instructions & Disclaimer.
  5. Go grocery shopping for the items on the Meal Plan.

The Challenge will begin on November 1st…

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Are you willing to commit? If so leave a comment below…

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30 Day Challenge – The Meal Plan

food-on-tv

For the 30 Days of Change Challenge, 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.

[highlight color=”red”]FYI have you read the instructions for the Challenge?[/highlight]

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.

food-on-tv

Day 1

  • Breakfast – oatmeal w/1oz of berries or ½ oz raisins
  • Snack – small banana
  • Lunch – 10 oz giant beans in tomato sauce, 2 slices of wholewheat bread rolls
  • Snack – pear, 8 dried prunes
  • Dinner – 8oz grilled chicken breast, lettuce salad w/olive oil & 1oz of walnuts
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 2

  • Breakfast – 4 fried egg whites served on a wholewheat tortilla or 2 slices or brown bread. Green smoothie (apple, spinach, banana) or fresh juice.
  • Snack – 4 almonds, orange
  • Lunch – 1 large jacket potato, 7oz light cottage cheese, tomato & cucumber salad
  • Snack – cheese stick
  • Dinner – 8oz grilled salmon, steamed broccoli (any amount), 3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 3

  • Breakfast – orange/banana fruit salad, 10oz low-fat Greek yogurt w/1/2 oz raisin
  • Snack – rice cake, cucumber
  • Lunch – light Casar salad  made w/8oz boiled chicken (no mayonnaise or croutons)
  • Snack – apple slices w/1 tablespoon of peanut butter
  • Dinner – 8oz frittata with spinach or crust-less quiche (use light cheese)
  • Snack – green tea w/lemon

Day 4

  • Breakfast – peanut butter – cinnamon English muffin, 3 egg omelet
  • Snack – banana and a handful of red grapes
  • Lunch – 8oz canned tuna w/lemon zest, lettuce, diced onions & sweetcorn
  • Snack – apple
  • Dinner – 8oz chicken breast baked in foil w/3oz beans
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seeds

Day 5

  • Breakfast – 4oz smoke salmon, 3 egg omelet, small slice of wholewheat bread
  • Snack – apple, 6 dates
  • Lunch – 1 cup rice steamed, 8oz boiled prawns in sugar-free tomato sauce
  • Snack – hard boiled egg w/cucumber
  • Dinner – 8oz grilled lean pork chop w/steamed green beans & mushrooms
  • Snack – 8oz low-fat Greek yogurt w/1 kiwi fruit

Day 6

  • Breakfast – oatmeal w/berries & flax seeds
  • Snack – cheese stick, rice cake
  • Lunch – 8oz chicken sandwich or chicken wrap using wholewheat bread w/lettuce
  • Snack – tomato smoothie (freshly blended from 2-3 tomatoes & ice)
  • Dinner – 8oz grilled wild salmon w/steamed vegetables
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 7

  • Breakfast – 3 eggs omelet w/spinach
  • Snack – banana
  • Lunch – 10 oz giant beans in red sauce, 2 slices of wholewheat bread
  • Snack – 1oz almonds, 4oz pineapple or pear w/2 tablespoons of raisins
  • Dinner – 8oz grilled chicken breast, w/3oz of steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 8

  • Breakfast – 12oz low-fat Greek yogurt w/flax seeds
  • Snack – 3oz turkey ham w/cucumber slices
  • Lunch – 10 oz giant beans in tomato sauce, 2 wholewheat bread rolls
  • Snack – sugar free chocolate milk (use raw cocoa & low fat milk)
  • Dinner – 8oz grilled chicken breast, w/mushrooms & steamed green beans
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 9

  • Breakfast – oatmeal w/3 fried egg whites
  • Snack – apple or pear
  • Lunch – 8oz grilled turkey or roast beef on 2 slices of wholegrain bread
  • Snack – 1oz raw almonds
  • Dinner – 8oz oven baked wild salmon w/3oz steamed rice & broccoli
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 10

  • Breakfast – oatmeal w/forest berries & flax seeds
  • Snack – 2 oranges w/ 1oz walnuts
  • Lunch – 10 oz beans in tomato sauce, 2 wholewheat bread rolls or 2 wholewheat tortillas
  • Snack – a handful or grapes w/cheese stick
  • Dinner – 8oz grilled chicken or turkey breast, 3oz steamed rice w/branch cherry tomatoes
  • Snack – 8oz low-fat Greek yogurt w/cinnamon
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Instructions For The 30 Days of Change Challenge

cover

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

Disclaimer

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.

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