This weeks limitless challenge: A Nutrition Check
This weeks limitless challenge?
Nutrition
I am going to ask you to do something that will help you put everything written in this nutrition guide into
simple and automatic use. You see, as you read all the facts, tips and guidelines below, you will feel
overwhelmed. The problem with that feeling is that you will most likely abandon the simple task of clean
eating all together. But, one sure way to keep everything simple, and to be able to identify yourself and
your weakest areas is to keep a food log for just one week. Just one week! Please as you do so, identify
your moods, what stresses you out, and how hungry you feel before eating, as well as how full you feel
after. Also, try to pinpoint your energy levels before and after each meal. Once you’ve identified the things
that “define” your eating habits, we can easily start making changes and breaking down walls.
After one week of logging your food intake, I want you to go through it with a highlighter, and I want you to
highlight all of the areas where you do not adhere to the principles above. Mark in yellow for everything
you are doing “wrong” according to the rules listed above and then orange for everything you are doing
“right.”
Step two is simple, I want you to take one week at a time and change one yellow portion of your
log a week to orange. One a week. Sounds simple enough, no?
1. Keep a food log for one week.
2. Highlight good & bad areas.
3. Convert one “bad” area into a “good” area, one week at a time
Example:
Week 1: You identified through your log that your typical dinner consists of rice, beans, and meat. You
changed that to a dinner of meat and a large salad with homemade dressing on Tuesday. While on
Thursday, you opted for rice and vegetables.
Week 2: The following week you identified a trend of a 3pm frappuccino. Instead of indulging it, you
replaced it with a black iced coffee, then you took the 2 dollars you saved and placed it into a 20 lb.kettlebell fund.
If you do this for 25 days and it becomes your habit. Congratulations! You have now changed two crucial
things about your nutrition. You have enhanced your energy levels, cut down 400+ calories per day, and
helped your digestion, as well as created a new habit.
YOUR Week 2 Workout Schedule:
Okay guys, so you have all of your nutrition worked out… now what about your training schedule?
Follow this one here, remember, if you are not a complete beginner you SHOULD have gone up in KB weight (2-5 pounds).
Now this week your challenge is to keep training and NEVER skip a workout, as as you progress and also keep a good tally on your diet (as detailed below).
next week we will give you a very fun test, a challenge to figure out which side of the body is stronger and how to balance the two.
But this week- the only challenge is to keep training and do the program above!
This week we will be inserting the Leopard, from our you tube page and also in the blog into at least two or your KB Body or Scorcher Series rest periods!
KB Scorcher & Body Combo DVDs
Mon Strength & 40/20
Tues Arms *walk to work today!!! can you? or take a walk for lunch
Wed Cardio 2.0 and a Doubles DVD (in that order)
Thurs Legs and Abs again!
Fri Longevity
Sat Power
Sun day off / Joint Mobility (try to be active on your day off- hike, walk, dance, go bowling, bike ride- be ACTIVE and enjoy your body and your day)
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KB DVDs & Classes
Mon KB Class – this week PUSH and try to give it your all by counting your reps and trying to go beyond your regular pace
Tues Strength *walk to work today!!! can you? or take a walk for lunch) /or Body Series guys Cardio 40/20 & Train Anywhere
Wed Diversity / Cardio 2.0
Thurs KB Class
Fri Longevity/ Arms DVD *walk to work today!!! can you? or take a walk for lunch
Sat KB Class or a Power /or 40/20
Sun Day off/ Joint Mobility (try to be active on your day off- hike, walk, dance, go bowling, bike ride- be ACTIVE and enjoy your body and your day)
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KB Body Series DVD
Mon Arms and Doubles (try to make time for these two, its 60minutes of total body BURN!)
Tues KB Cardio 40/20 *walk to work today!!! can you? or take a walk for lunch
Wed Glutes *
Thurs KB Doubles and a Train anywhere DVD (if you can do both)
Fri Legs * walk to work today!!! can you? or take a walk for lunch
Sat Joint Mobility
Sun Rest & Recover strong! (try to be active on your day off- hike, walk, dance, go bowling, bike ride- be ACTIVE and enjoy your body and your day)
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KB Classes
This week in your classes, PUSH and try to give it your all by counting your reps and trying to go beyond your regular pace. Expl: Count how many swings you get in your first round, then try to keep that number or beat that number through our your workouts! The same can be done with sprawls, push-up & squats.
Mon Pick a KB class & go for it
Tues Even if you are sore- go for it again!
Wed Class!!!
Thurs Take a long walk, maybe walk to work!
Fri Class – double up if you want!
Sat You better ‘Work” get your ass into a KB class or be super active with a long hike
Sun rest, and ideally follow Dasha’s KB Body Joint Mobility workout (try to be active on your day off- hike, walk, dance, go bowling, bike ride- be ACTIVE and enjoy your body and your day)
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KB Scorcher
Mon Power
Tues Diversity ***walk to work today!!! can you? or take a walk for lunch
Wed Strength
Thurs Longevity again!!! ***walk to work today!!! can you? or take a walk for lunch
Fri Strength & Diversity
Sat Day off, or Power
Sun day off , rest & recover (try to be active on your day off- hike, walk, dance, go bowling, bike ride- be ACTIVE and enjoy your body and your day)
Check out these amazing KBBody RESULTS!!!
