Phase 1
Welcome to phase one of the Do Life Fit · 24 Day Challenge
The 24 Day Challenge is designed to make working out and eating healthy part of your daily habits. It will give you more energy, better sleep, lose body fat, toned body, but most importantly it will make you feel AWESOME about yourself!
You will work on building muscles by doing resistance exercises. When you add more lean muscle to your body, your metabolism increases even more. In other words you’ll burn more body fat and calories even when you are not exercising.
I also include HIIT, TABATA, and Steady State Cardio.
HIIT (High Intensity Interval Training) and TABATA workouts are proven to produce tremendous results. The best part is they do not take long to complete and will burn tons of calories and shred body fat. Once each week there will also be a Steady State Cardio workout, this will change things up and to keep your body guessing.
The intensity level of phase one should be 60 percent of what you think would be your maximum effort. You should be able to do 12 to 15 reps. By the end it should be difficult but possible to complete your last reps with good, rather than sloppy form. If it’s too easy by the end of 12 to 15 reps, increase the weight or the band resistance. Too hard? Decrease it. You will adjust along the way. Keep in mind that every exercises can be modified to your fitness level. These exercises are only suggestions. You may want less cardio in the beginning, it’s totally what works best for you.
Stick with the program, it works!
And remember, there’s absolutely nothing to fear!
I will be training with you through every exercise, helping you push through each and every workout.
This 24 Day Challenge is designed to help you live a fit lifestyle while having lots of fun.
No Gym Required… All You Need Is
– Stability Ball and/or Weight Bench
– Dumbbells and/or Resistance Bands
– Skipping Rope (optional)
– Yoga Mat (optional)
Before You Start
Make sure to track your progress!
1. Take “Before” Pictures
2. Weigh Yourself
3. Measure Your Body – Arms, Hips, Thighs, Waist & Neck
❖ Eat your first meal within an hour of waking up.
❖ Have a Coffee or Tea (stay away from too much cream and sugar) before your workout. It will give you that extra boost and help burn extra calories!
❖ Eat healthy meals/snacks every three hours (usually 5 or 6 times a day, depending on when you wake up). It’s the secret to speeding up your metabolism. Be on time!
❖ Have my Healthy Nutritional Meal Replacement Shake once or twice a day to achieve weight goals faster and for a better health all around.
❖ Include in every meal & snack a source of protein (white meat, natural peanut butter, Greek yogurt, etc.), good carbs, (brown rice, pasta, oatmeal, beans, whole wheat bread, apples, oranges), & of course vegetables.
❖ Drink lots of water! (at least 8 cups each day)
❖ Daily supplements are a good idea.
❖ Avoid eating approximate 3 hours prior to going to bed.
❖ Keeping a food journal will help you keep track.
❖ Stay away from fried food, bad sugars, & processed food as much as possible.
❖ You can have a cheat meal day, but in moderation! (I suggest once every two weeks)
❖ Consistency is key! Remember, everyone’s body works differently. Tweak according to your plan. If you have a day where you slip up … Don’t give up! Start fresh at your next meal or the next day. You can do it!
Let’s Get Started
Click Day 1
