Healthy Living | Day 1 of the 7 Day Keto Challenge!
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Day 1 of the 7 Day Keto Challenge!

08 Oct Day 1 of the 7 Day Keto Challenge!

Are you ready to get started? Let’s do this! Today’s recipes are below, just click on the links!
Breakfast
Chocolate Chips Muffins
Egg Cups
Lunch
Tuna, Cucumber & Avocado Salad
Dinner
Pulled Pork with Keto BBQ Sauce
Keto BBQ Sauce
Cole Slaw
Snack
Chocolate Fat Bombs

Exercise is an important part of getting healthy, but remember you don’t have to stress your body out, just start by getting up and moving. If you are used to strenuous work outs go a little easy for the first couple of weeks as your body adjusts to a low carb diet.

Exercise Tip of the Day:

Plan Your Exercise Goals
Having your exercise plan ready to go for the week will save you time and stress It takes the edge off and allows you to focus more on the actual workouts themselves to get the best benefits. In order to plan effectively, you should understand how to reach your goals. This means knowing exactly what exercises you need to do to reach them, be it weight loss, muscle building or even endurance training. You can keep your plan on your smartphone, or in a planner or notebook. Check off each exercise as you complete it. You can easily see how much you’ve accomplished when doing this. The plan should be detailed and include actual exercise moves and reps and if using weights include those numbers as well. At the end of the week take a look at what you have checked off and celebrate!

Daily Health Tip:
4 Fitness Habits to Help With Your Workout Routine

Fitness habits are very important to incorporate into your daily routine because they help you get through your workout on time and with ease. In this article I’m going to show you four fitness rituals to help you ace your workout.

1. Prep your gear
The American Council on Exercise talks a lot about shaping your environment if you want to succeed. Some of the things they mention, in their personal training literature, are setting alarms, having your gym bag packed and making sure you eat and are hydrated.
Make sure you have everything ready for your workout. This may seem like an easy thing to do. But most of us get side-tracked in our daily routines and we forget the simple act of getting our gym bag together or if working out at home having your things set out and easy to access.
Whether you’re going for a run, working out at home or going to the gym, you need to make sure that everything is ready before it’s time to start. The best way to make this a habit is to write your routine down in a planner or notebook, have a set time each day and get everything ready at the beginning of the week or the night before. At the end of a week you’re able to look back on it and see your progress.
For example, if you are an avid swimmer, make sure that you hang up your swimming clothes and goggles right next to your gym bag when you get home. Also stock fresh towels and whatever else you may need, like sunscreen, to make sure you’re ready to go the next time you swim.

2. Always stay hydrated
A very important habit to form that will change your life is going to be incorporating water into your daily routine. Not only does it prevent dehydration but there is a ton of research around the health benefits of drinking water.

• Increases Energy & Relieves Fatigue. …
• Promotes Weight Loss. …
• Flushes Out Toxins. …
• Improves Skin Complexion. …
• Maintains Regularity. …
• Boosts Immune System. …
• Natural Headache Remedy. …
• Prevents Cramps & Sprains.

The amount of water people need per day is up for debate, but studies suggest adults need about 8 to 16 cups of H2O. This varies according to age, activity level and how much water is consumed in coffee, tea, or water-rich veggies and fruit. Start by drinking a glass of water as soon as you wake up, and 30 minutes before eating any meal or snack and a glass before bed. Get in the habit of keeping a water bottle on hand. If the taste starts to get boring add some lemon or some water flavor drops (make sure there is no sugar or artificial ingredients).

3. Pick your own workout song
Your workout song should be something that gets you motivated and gets you moving. Play this at the start of your workout or whenever you’re getting ready to warm up.
Why?
Having an audio cue that tells your body it is workout time gets your blood pumping and your body ready in anticipation of the great workout to come.

4. Eat after you work out
Eat some protein in the form of a shake or snack after your workouts. Unfortunately a lot of people tend to overeat after a workout so planning your post-workout snack can make sure that you don’t overdo it. Using this strategy will give you the nutrition needed to rebuild your muscle tissue.

See you tomorrow 🙂
To Your Success!
Coach Cheryl

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