14 Day Slim Down – Week 1 Challenges

tt twitter micro3 14 Day Slim Down   Week 1 Challenges

Here are your first week of challenges….starting Monday 4th November

Not registered yet? Here’s where to register so you get the 14 Day Slim Down Guide, Pre-challenge checklist and updates >>http://www.missfitnesslife.com/14day/

postcard for guide november 2013 14 Day Slim Down   Week 1 Challenges

OK your first 7 days of challenges are about getting back to basics and establishing NEW healthy habits.

The challenges I have designed are based on you:

  • Incorporating fresh Clean food into your diet daily to allow your body to spend less time digesting and more time burning excess body fat – this will also help reduce your sugar and fat cravings.

 

  • Getting in some form of exercise every day – Completing exercises and workouts to specifically Slim Down and Tone Up your whole body.

 

  • facebook screencapture final 14 Day Slim Down   Week 1 ChallengesI will be posting ALL my daily updates on FACEBOOK – so check in daily for all the latest info and interaction.

Vix Tips for Success:MissfitnessLife pushyoursel 14 Day Slim Down   Week 1 Challenges

Read your 14 Day Slim Down Guide.

Complete your 14 day Slim Down Pre-Challenge Checklist

Post your 14 day slim Down Challenge Countdown chart on your wall

Ideally Write down your challenges each morning on a whiteboard or sheet of paper and at the end of the night tick them off. – It’s very motivating knowing that your achieving your goals daily.

So if you are READY to CHANGE and TRANSFORM….Here you go…

Book the challenge workout into your schedule NOW

Give each challenge your BEST effort…

NEW to working out: If you are just getting into exercise start off with just 3 workouts per week with a day off in between – feel free to modify the exercises to make it easier

If you are short on time do what you can – 30mins of exercise is better then none – GO FOR it – vix

*****************************************************************************************************

* ATTENTION flat tummy soltion vip 14 Day Slim Down   Week 1 ChallengesFlat Tummy Solution Members

Over the course of the 14 Day Slim Down I will be adding 3 Brand New Members workout programs for you to follow that I have created especially for the Challenge. I will add these each week to the Flat Tummy Solution Members site in the New workouts section.

This week I will be adding the following workouts from my NEW “Fast Track Fatloss” series

Fast Track Fatloss 1.0, Fast Track Fatloss 2.0, Fast Track Fatloss 3.0 – you should follow these workouts in the listed order for maximum results. The workouts I schedule for you each week have been designed to enhance your progression and to prevent your body from adaptation.

Your weekly schedule I post every week on the  Flat Tummy Solution Members site will also ensure each week you are targeting different muscle groups and applying different sets and reps to mix it up for variety and help keep you motivated. If you are unsure of what level to follow pls review the Weekly workout schedule in the Flat Tummy Solution Members site or post me a question in the  Flat Tummy Solution Members site in the “ASK Vix A Question HERE” section for a super FAST response.

Click HERE to become a Flat Tummy Solution Member

*****************************************************************************************************

DAY 1: Banish Belly Bloat Monday November 4th

smileONbelly 14 Day Slim Down   Week 1 ChallengesNutrition challenge: Eat only natural foods today – Lean proteins, fresh fruit and vegetables and have lots of water.

Banish all processed foods, fast food and pre-packaged convenience foods.

==> Find out more about eating clean by clicking here>>

banish belly bloat report 189 14 Day Slim Down   Week 1 Challenges

For best results AVOID salty foods, food or drink with artificial sweeteners, diet foods, white bread, dairy and energy drinks inc. the sugarfree ones.

click HERE to download a FREE copy of my Banish Belly Bloat report

 

 

 

Work out challenge: Target your large muscles to TONE UP and SWEAT out the Toxins

Complete 10 reps of EACH in the following order –

(thats 1 set – now do 5 MORE sets = 250 reps)

Optional: complete 10mins of cardio intervals at the start and finish

I have given a few variations of the harder exercises – choose whichever one suits your current fitness/strength level

10 Pushups -

wh perfect push up 1 16kf9v6 16kfa3d 14 Day Slim Down   Week 1 Challengespushup on bench 14 Day Slim Down   Week 1 Challengeswomen pushups 14 Day Slim Down   Week 1 Challengesfitball pushups 14 Day Slim Down   Week 1 Challenges

10 Squat press
squat press2 14 Day Slim Down   Week 1 Challenges
10 alternating renegade rows (may be done on your knees)10 rows in total
renegade row 14 Day Slim Down   Week 1 ChallengesrenegadeRows knees 14 Day Slim Down   Week 1 Challenges
10 alternating stepback lunges with front arm raise10 stepbacks in TOTAL
lunge frontRaise 1 14 Day Slim Down   Week 1 Challenges

10 Weighted Crunches  – keep your arms straight and hold that weight up as you crunch

crunch weighted1 14 Day Slim Down   Week 1 Challenges

Complete 10 reps of EACH in the following order – (thats 1 set – now do 5 MORE sets = 250 reps)

Optional: complete 10mins of cardio intervals at the start and finish

TIP: use 7 pound hand weights per hand as a minimum and do not rush the exercises –

Workout challenge for Flat Tummy Solution Members:
please do the Fast Track Fatloss 1.0 Workout located in the NEW Workouts section of the  Flat Tummy Solution Member Site

*********************************************************************************************************

DAY 2: Dear Sugar its OVER Tuesday November 5th

Nutrition challenge: sugarenemy1 14 Day Slim Down   Week 1 ChallengesSugar is the cause of excess bodyfat – It is being added to everything these days including foods you would never think contain added sugar like bread, skim milk, healthy packaged foods, health bars , many tinned foods and the majority of diet foods. Most foods listed LOW FAT are often HIGH SUGAR or packed full of artificial sweeteners that cause bloating and increase sugar cravings.

Your goal today is to eliminate all foods and liquids with added sugar or artificial sweeteners – (natural sugars in WHOLE fruit and vegetables is ok) – but NO foods with sugar in the ingredients

-when you eat sugar or artificial sweeteners your body increases its cravings for MORE sugar – Sugar that is not burned as fuel turns to wobbly fat, muffin tops and cellulite on the thighs so start checking the ingredients of your food.

* You will get plenty of natural sugar in your diet thru fresh fruit and vegetables -

What about Honey or other natural syrups? – Heres my thoughts – if your are adding a sweetener to foods it is classified as an ADDED SUGAR – Honey has exactly the same amount of calories and carbs as sugar

Work out challenge: Complete the “Total Body Workout for FATLOSS” on my blog http://www.missfitnesslife.com/a-total-body-workout-for-fat-loss/

Workout challenge for Flat Tummy Solution Members:
please do the Super Sets 1.0 Workout located in the NEW Workouts section of the  Flat Tummy Solution Member Site

*********************************************************************************************************

DAY 3: Energize Your Body Wednesday November 6th

Energise Your Body Wednesdaydrinkwater 14 Day Slim Down   Week 1 Challenges

Nutrition challenge: Drink at least a 85 ounces of water today – Our body is 70% water and requires you to drink enough water daily to keep it functioning at its maximum.

peetest 14 Day Slim Down   Week 1 Challenges

If you feel thirsty you are already dehydrated
-
When your body is dehydrated you become tired, lethargic and you slow down the rate you burn fat.

*drinking enough water each day will improve your energy,
digestion, clear up your skin and will increase your weightloss.

 

Work out challenge: Energize your body

TIP If you have not done strength in your workouts recently, you are really really going to feel it after your first few workouts.

When you do strength regularly you are always going to feel it but the good news is you will never be as sore as your first couple of workouts.

If you have sore muscles try massaging them with a base ball, have a hot bath with Epsom Salts and rub in some tiger balm.

Going for a walk or swim can also help too (that’s if you can walk regular smile 14 Day Slim Down   Week 1 Challenges)

If you are just getting in to it just focus on 3 workouts per week as you build up your strength, as you get stronger (and less sore after each workout!) add a 4th and 5th workout

Ok for those if you still walkingwink smile 14 Day Slim Down   Week 1 Challengeshere’s todays workout:

Complete 20 reps of each of the following 5 exercises

Then complete 15 reps of each

Finally finish with 10 reps of each

This will give you a TOTAL of 225 reps

Optional: complete 10mins of cardio intervals at the start and finish

1) Elbows to palms flat planks – 2) Alternating overhead lunges – 3)Burpees – 4) Hammer Curl Press – 5) weighted crunches

Walk from Elbows plank to palms plank – Walk up to palms and back to elbows thats 1 rep – you can do these on your knees if they are too strong for you right now
bridegtoplank men 14 Day Slim Down   Week 1 Challenges
Alternating overhead lunges – holding a weight above your head to Switch on your CORE for strong abs and back
lunge above head 14 Day Slim Down   Week 1 Challenges
Burpees – if you find burpees tough the easy version is to not go to the floor and place your hands on a low step or bench
burpee1 14 Day Slim Down   Week 1 Challenges burpees baby 14 Day Slim Down   Week 1 Challengesburpee bosu1 14 Day Slim Down   Week 1 Challenges
Hammer Curl Press -
hammer crul press 14 Day Slim Down   Week 1 Challenges

Weighted Crunches
crunch with medicine ball mens 2 up copy 14 Day Slim Down   Week 1 Challenges

Workout challenge for Flat Tummy Solution Members:
please do the Fast Track Fatloss 2.0 Workout located in the NEW Workouts section of the  Flat Tummy Solution Members Site

*********************************************************************************************************

DAY 4: Super Hot Body Thursday November 7th

Nutrition challenge: Your goal today is to consume 2 servings of fruit strawberrySmoothies 14 Day Slim Down   Week 1 Challenges– any fruit of your choice – eat raw, put in your brekky or have in a Clean Protein Fruit Crush Smoothie – Fruit will give you a natural high and boost your energy and clarity.

Fruit = Fibre = Fatloss = a Super HOT Body

I am often asked if fruit will make you fat so you can read my thoughts on this topic here: http://www.missfitnesslife.com/does-fruit-make-you-fat/

Work out challenge: Complete the “The BEST Fat Burn workout” on my blog http://www.missfitnesslife.com/the-best-fat-burn-workout/

Workout challenge for Flat Tummy Solution Members:
please do the Super Sets 2.0 Workout located in the NEW Workouts section of the  Flat Tummy Solution Members Site
*********************************************************************************************************

DAY 5: Fitness Model Friday November 8th

missfitnesslife bestdecisio 14 Day Slim Down   Week 1 ChallengesSO you want a RESULT on the scale tomorrow ?

Fitness Model Friday is a day to fully flush your body of any stored waste and have a true weight reading on Saturday before a high calorie refuel to reset your metabolism.

My meal plans and exercise programs are based around my clients getting a result EVERY week and here are my guidelines for long term sustainable results.

If you have less than 22 pounds to lose a good goal is 1.1 pounds per week
If you have more than 22 pounds to lose to lose a good goal is 1.1-2.2 pounds per week
If you do not need to lose weight but drop bodyfat and Tone up a good goal is decreasing your overall inches.

Nutrition challenge: Your goal is to be 100% clean today for a LEAN body tomorrow – this means NO dairy, NO Wheat, No bread, No rice, No pasta, No red Meat, No Added sugars or sweeteners as tomorrow is weigh in then a yummy refuel.

YES – you can still have Lean White Proteins, Oats, Sweet potato, non dairy calcium rich milks like soy or almond, legumes, Quinoa and all Fruit and vegetables are ok.

Work out challenge: its 500 reps FRIDAY – Last Chance Training before check in tomorrow..

you have 5 exercises

complete 20 reps of each exercise - thats 1 round and 100 reps

Then do 4 more rounds to equal 5 rounds and 500 reps

Optional: complete 10mins of cardio intervals at the start and finish of your 5 exercises

Your 5 exercises are:

Sumo Squats – feet WIDE and toes turned out to engage your inner thighs

sumosquatDB 14 Day Slim Down   Week 1 Challenges

Pushups
women pushups 14 Day Slim Down   Week 1 Challenges

Squats weight to the floor – keep your back straight and do not lean too far forward
squats weightstofloor 2 14 Day Slim Down   Week 1 Challenges

Mountain Climbers – hopping your legs back and forth – each hop is 1 rep
mountain climber 14 Day Slim Down   Week 1 Challenges

Reach to Toes Crunches

VERTICAL LEG CRUNCHS ABS 14 Day Slim Down   Week 1 Challenges

Workout challenge for Flat Tummy Solution Members:
please do the Fast Track Fatloss 3.0 Workout located in the NEW Workouts section of the  Flat Tummy Solution Members Site

*********************************************************************************************************

DAY 6: Refuel Saturday November 9th

Missfitnesslife wickedAbs 14 Day Slim Down   Week 1 ChallengesTIP: Never measure yourself when it is time of the month- you can be retaining a lot of fluid and bloating and you just dont want to see that on the scales after a week of hard work!

Click here to SHARE your Results on FACEBOOK

TIP: To find out more on getting a result every week and to trouble shoot any challenges check out my post on Why the Scales Just lied HERE: http://www.missfitnesslife.com/the-scales-arent-budging-have-i-hit-a-plateau/

Nutrition challenge: Enjoy One guilt free meal of choice to stop your body from adaptation to your calorie deficit. – so enjoy your pizza 14 Day Slim Down   Week 1 ChallengesMOST favourite meal today guilt FREE -maybe a pizza, Thai, Indian, pasta, restaurant meal, BBQ with friends, BIG cafe Breakky or enjoy your FAVOURITE dessert – ENJOY

Whether you are losing weight or just changing your body composition (maintaining weight but trying to reduce your bodyfat% and Tone Up)- you still need to be on a calorie deficit thru the week – having a higher calorie meal is a great way to enjoy your favourite foods one day per week and feed your body what it needs.

Work out challenge: Complete the “How to get tight and toned” workout on my blog http://www.missfitnesslife.com/how-to-get-tight-and-toned-its-your-fitness-friday-workout/

Workout challenge for Flat Tummy Solution  Members:
please do the Super Sets 3.0  Workout located in the NEW Workouts section of the Flat Tummy Solution Members Site

*********************************************************************************************************

DAY 7: Renew, Review & Relax Sunday November 10th

reward Day 14 Day Slim Down   Week 1 ChallengesSunday is your NEW Monday 

Many people often lose focus with their eating on Sundays and this bad habit can be detrimental to your goal.

vix protein pancakes sml 14 Day Slim Down   Week 1 ChallengesNutrition Challenge: Eat Clean and Healthy Today and GET organised – Think about what you can improve on if anything from the last 6 days and write it down – Ensure all your meals are planned for the next week, shop for your ingredients and book your workouts into your schedule.

Workout challenge: This is your day off structured exercise and to rest your body.

If your feeling good get in a good brisk 30-60min walk Or Participate in a fun activity such as kayaking, hiking, taking the kids for a bike ride, going for a big walk with the dog or just being active..

*********************************************************************************************************

Need even more help ?

flat tummy soltion vip 14 Day Slim Down   Week 1 ChallengesI have a comprehensive fat burning and body toning program that includes

  • All my done for you fat burning meal plans – including the fatflush, superclean, Gluten Free and vegetarian…
  • over 30 of my best fat burning and toning workouts that you can print out and complete at home or at a gym. Every workout is different so you will never be bored working out again
  • My Healthy recipe book with over 50 of my best yummy fat burning recipes
  • PLUS heaps more – there is over 350 pages of information to get you on the RIGHT track.

==> Click here for the details

And heres the cool thing about the program

You don’t need to starve yourself

You don’t need to eat diet food

You don’t need to workout for hours and hours

And the results will come faster than you could believe possible

Nicky, 42

Lost 38 pounds and 37 inches

“The life you want comes from making “the change” to a lifestyle that involves taking care of you. It will be hard at first, and you will question whether you can do it, but believe me this program will definitely change your life for ever.”

Before and After Pic Left Side 2 14 Day Slim Down   Week 1 Challenges

Dawn, 42

Lost 44 pounds and 49 inches

“It’s one of the best things I’ve ever done for myself and my children, a happy healthy mum equals a happy healthy household.”

before and after 2 14 Day Slim Down   Week 1 Challenges

Alyce, 26

Lost 57 pounds

“Ultimately it is rewarding!! The time flies by and before you know it, its happening! Take it one week, one day, one meal at a time – whatever it takes – MAKE IT HAPPEN! You will be so proud of yourself; you will want to do it again next week!”

alyce beforeand after3 14 Day Slim Down   Week 1 Challenges

Bonus: For the next 20 people who purchase the Flat Tummy Solution Program I will be including for FREE – 28 Day Membership to my Flat Tummy Solution Members site

  • Flat Tummy Solution members Get DIRECT Unlimited access to me for questions daily,
  • Special Members only Workouts
  • Heaps of New Recipes
  • Interaction with other members
  • Members only Bonuses
  • Daily Motivation, Education and Continued Support with the Mealplans and workouts

==> Click here for the details

Mary, 46

Lost 26 pounds in 10 weeks

“This IS a lifestyle change and you HAVE to be ready for it, but once you are, this is absolutely going to ROCK YOUR WORLD!”

mary before and after 14 Day Slim Down   Week 1 Challenges

==> Click here for the details

 

click here to print 14 Day Slim Down   Week 1 Challenges

14 Responses to "14 Day Slim Down – Week 1 Challenges"

  • Leonora says:
    • Vix says:
  • Leah says:
  • Melissa barker says:
  • Kari says:
    • Vix says:
  • Tayoni says:
  • daniella says:
    • Vix says:
  • Yolanda says:
Leave a Comment