21 day challenge pdf - Week 1

Week 1
What am I going to eat?
21DAY
C HA LL EN GE
NO FRIED FOOD
Bake, Steam, or Broil
Try to eat a least 3 meals a day.
NO
Drink a hot beverage within 30
ICE CREAM, BISCUITS,
mins of waking up
WHITE BREAD,
Breakfast is ready important
Daily Food Choices
You may have Oatmeal or Steele
Oats
Stop eating 3 hours or more
CAKE, DONUT(S)
2 - 3 Servings
MUFFIN(S), CANDY,
Meat, Poultry, Fish, Eggs or
SODA OR CHOCOLATE
Tofu
before bed
Daily Food Choice
NO COOKIES,
Can I SNACK?
2 - 4 Servings
YES, but snack on your
Vegetables
daily food choice(s)
Sparingly - Oils
Olive Oil, Coconut Oil, Sesame
2 - 4 Servings
Seed Oil, Olives and Avocados
Fruit
Strawberries, Berries
(Black, Blue, Rasp)
BE INSPIRED
Grapefruit, Apple,
Mango,Watermelon
Drink
LOTS of WATER,
tea
HOPE INSPIRED
Welcome to your 21 Day Challenge.
This is an opportunity to jump start your Summer Body.
By the end of this challenge you should feel stronger!
Disclaimer
PROG RES S T RACK ER :
Day 1.. Record your weight and take your progress picture
at the same time.
The content of this information is
Full body length shot. Front view with arms hanging
slightly away from the body and side view shot. Natural
relax posture, no posing with feet together touching.
designed to help individuals progress
Snap it - In the long run - It
will be worth it!
towards their health journey and fitness
goal. It is not tailored to suit any injuries
or health problems that could be
aggravated by physical exercise. It is
recommended that individuals receive
medical clearance prior to participating in
any exercise program.
E XE RCIS E E XPE CTAT ION :
Each week you will receive exercise markers. You will
need to record how many of each exercise you
preformed. This segment will only take 7 mins of your
time. You can use this with any program you are currently
following or use it as a starter.
Make your mark to go the
distance… You can do this!
WE E K 1 E XE RCIS E MAR K ERS :
Results will vary from individual to
individual.
30 seconds of exercise and 10 seconds of rest.
The information listed is to act as a
guideline.
2 minute Warm up… Jogging in place. Exercises: 30 sec
of Jumping Jack, (R) Single Leg Lunges,(R) Dumbbell Full
Extension Arm Curl (R) Burpees (R) Single Front Leg Kick
(R) Push ups (R) Sit-ups (R) 1 minute Cool Down…
Ensure you record the number of reps per exercise
Submit your recordings when finished and before 8pm
Everyday you do,
the stronger you get!