1. Take your 'Before' and 'After' pics
2. Take your measurements*:
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- weight (best done first thing in the morning before you eat - remember the time and what you're wearing so you do not have too many variations when you next measure),
- bust
- natural waist
- hips
- left and right arms (around the bicep)
- left and right thigh (at the widest part at the top)
*I have created a closed group on Facebook, Rocktober Challenge 2014, for anyone who is doing the challenge who wishes to share their photos, journey and any tips and hints. If you join, participation is mandatory, no oglers or lurkers allowed.
3. Make sure your gear is clean and ready:
If you need DVDs, buy them. If you need equipment, get it out from under the bed where they are no doubt gathering dust.
4. Do all your food shopping. Do not get caught out tomorrow!
5. Plan (and prepare if necessary) your meals and snacks for tomorrow.
MY MEAL PLAN*:
Wednesday 1st October
2014
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Breakfast
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Omelet:
1 Egg Yolk
3 Egg Whites
½ Red & Green Pepper
1 Babybel Cheese
1 tsp coconut oil
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330 Calories
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Snack
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10g Raw Almonds
50g Cottage Cheese
2 Crisp Breads
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167 Calories
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Lunch
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100g baked Chicken Breast
100g Steamed Broccoli
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216 Calories
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Snack
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I Green Apple
I tablespoon No added Sugar/Salt Peanut Butter
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148 Calories
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Dinner
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150g steamed Tilapia
100g Vegetable stir fry(cauliflower, green beans, red pepper)
1 tsp coconut oil
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345 Calories
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Post-workout Shake
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1 Scoop Whey Protein (I use USN Whey Plus in Vanilla)
1 small banana
50ml low fat milk
1 or 2 cups raw baby spinach
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302 Calories
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Water
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2630+ ml
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0 Calories
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If you work out, make sure you
consume extra calories
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1508 Calories
Protein 133g |
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* I use My Fitness Pal (phone app and PC)
EXAMPLE WORKOUT:
Warm Up
1 minute High Knees
1 minute Skipping
1 minute Wall Sprints
1 minute Jumping Jacks
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1 minute High Knees
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1 minute Skipping
| you don't really need a picture... |
1 minute Wall Sprints
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Do the whole circuit three more times
Cool Down
Stretch
Total Time: 30 minutes
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