Jan 2014 Challenge – Day 1

by tgiffitness on January 7, 2014

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Yesterday was the first day of the January Diet and Exercise Challenge. The goal for this challenge is to accomplish as many of the outlined “rules” as you can, each day, for as many days as you can in the month of January. The “rules” or “guidelines” for this challenge are fairly lenient (even if they don’t appear to be) and basically outline a healthy lifestyle. One of the guidelines that you may be struggling with is the one that says “No added sugar”. This one can be difficult to adhere to because there are many foods that contain added sugar that you may not be aware of. For example, bread, greek yogurt, salad dressings and sauces can all contain added sugar. So here are some additional guidelines to make your lives a little easier and your goals more attainable.

  • Avoid baked goods such as muffins, cupcakes, cookies etc.
  • 2 slices of whole grain bread or gluten-free bread each day are permitted within the no sugar rule. 
  • Avoid adding sugar or sweetener to your coffee and tea.
  • 100% fruit juice with no added sugar is permitted. Avoid juices with added sugar, fruit “drinks” and soda.
  • Flavoured Greek yogurt is an acceptable snack, but if possible choose plain Greek yogurt with a small amount of honey. If you can enjoy it without, go for it.
  • Dried fruit such as dates, apricots, and cranberries are great sugar substitutes but be careful that there isn’t any added sugar in the dried fruit itself. 

We are rarely perfect when it comes to following a diet, but many of us take an all or nothing approach to what we eat or how we exercise. As soon as we eat something “unhealthy” or skip a day of exercise, our entire healthy routine goes down the drain because we feel like we have already failed. The point that we are missing is that our “diet” and our exercise routines should not be short term. They should be a way of living. A continuous process in which we strive to do our best each day. 

Day #1:

Activity

  • Shoveled snow 1.5 hrs
  • 45 min workout
    • Bosu Squats
    • Stationary Lunge (right leg)
    • Stationary Lunge (left leg)
    • Burpee with Push Up
    • Lat Pull Down
    • Ball Crunches
    • Prone Ball Roll
    • Plank Jacks
  • 15 minutes stretching

Meals

Breakfast

  • 1 piece of Toast (rye/sorghum bread)
  • 2 Large eggs – poached
  • 4” piece of Cucumber
  • Coffee with Almond Milk

Snack

  • Banana
  • Strawberry Greek Yogurt
  • 1/2 a Coffee with Almond Milk

Lunch

  • Banana with 1.5 tbs Peanut Butter
  • Apple with 1.5 tbs Peanut Butter
  • I didn’t have much of a lunch yesterday because I wasn’t at home, and unfortunately I didn’t have any veggies :(

Snack

  • Black Tea with Almond Milk

Dinner

  • 1 Pork Chop
  • 1 Bell Pepper
  • 1 Cup Broccoli
  • 2 Cups Iceberg Lettuce

Snack

  • Strawberry Greek Yogurt

Daily Score: 3/4

 
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