Day 30

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Cardio Focus: Active Rest

Strength and Flexibility Focus: Full Body Strength

This week you're doing the same workout as last week, but with an added challenge: More weight. You'll be adding enough weight thatyou can ONLY complete 12 repetitions. The last rep should be difficult, but not impossible.

Beginners: Continue with the Full Body Workout & Ab workout from last week.
Challenge: Add 5 or more pounds to each exercise and reduce reps from 16 to 12.

Intermediate/Advanced: Continue with your Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas.
Challenge: Add 2 reps to each exercise

Nutrition Focus: Fiber

Have you had any fiber today? If not, you need to go get some because eating a diet high in fiber can help fill you up so you eat less and lose weight. There are some other great benefits of fiber such as:

• Weight loss. fiber could help cut calories by blocking the digestion of some of the fat and protein consumed with it.


• Better digestive health. Fiber helps keep you regular!


• Lower risk of heart disease. Soluble fiber (like the kind in fruit and beans) can reduce cholesterol.


• Lower risk of cancer. Some studies show that a high-fiber diet can reduce the risk of colon and rectal cancer

To get more fiber, try to eat fruit and raw vegetables (start slowly...if you add too much fiber you'll probably get gas). You can also go out and get a high fiber cereal or add beans to your salads. When you choose bread, get the whole grain kind--it has more fiber and it's better for you. Now, your goal today is to have something high in fiber with at least one meal today.

Motivation

If you find it difficult to eat healthy and exercise, one reason may be because you aren't taking enough time to value yourself. When you feel happy and connected to your life, it's easier to take better care of yourself--not because you have to, but because you want to. Today we're going to try some meditation--a way to quiet your mind for a few minutes and feel refreshed. All you need is a few minutes of quiet time:

• Find a quiet, comfortable place in your house


• Sit on a mat with your legs folded or in a chair. Close your eyes.


• Breathe deeply and slowly let it out through your nose. Focus on your breathing...feel your lungs fill and then imagine watching the breath flow out. If a thought intrudes, gently steer your mind back to your breathing.

Try to practice this every day. It's normal for your mind to wander, to start worrying about work or bills, etc. With practice you'll learn how to quiet your mind and stay connected with yourself.