Burn out those extra calories by going on interval walking for 20 minutes (2 minutes of fast walking and 1 minute of slow walk or vice a versa.) Remember to have a whole fruit instead of juice. Go out for a 20 minutes walk (2 minutes of walking followed by 1 minute of jog or vice a versa) followed by 4 minutes of Tabata workout (It will include jump squats, hot feet, suicide pushups and inch walk.) Eat mindfully – When eating ditch the gadgets / machines, this will ensure you don’t over eat unknowingly. yz3����`����}pp�Dc� Mm�:h�uH�M4w�:ڛaq�T*Q��g#2�w��Z1ve�:��UN� �C,s�� �uj� endstream endobj 98 0 obj << /Type /Encoding /Differences [ 32 /space 65 /A ] >> endobj 99 0 obj << /Filter /FlateDecode /Length 267 /Subtype /Type1C >> stream Let your muscle rest: Do 20 minutes of slow walking to stay active. This period is called “The Window of Opportunity” and it ensures 70% of recovery of the muscles then and there. 30 Day Habit Tracker Printable: WHAT IT IS & HOW IT WORKS. Fats that you use for cooking or add to your foods are visible fats like butter, ghee, oils, cheese. . Fat ain’t fit! Don’t forget the 5-10 minutes of a cool down session. Rest for 30 seconds to 2 minutes in between two sets. Stretching is good for you: After waking up, do stretching exercises for 5 minutes. Don’t forget to add cool down for 5-10 minutes. Rising to meet a challenge is a form of seduction. Hello, we are wanting to do the 100 day challenge again starting May 15, 2018. End your workout with a cool down by doing 5-10 minutes of breathing and stretching exercises. It means concentrating your energy and … Don’t forget to add a quick cool down – Do 5-10 minutes of breathing and stretching exercises. Today your post workout meal should have a right combination of carbohydrates and proteins. A 30 day fitness challenge is great way to jump start a healthier lifestyle. #MyFit100Days challenge is now over, you can continue your efforts to remain fit and healthy. Go out for interval walking for 20 minutes (2 minutes of fast walking followed by 1 minute of slow walking or vice a versa.) Ditch the sugar: Reduce the sugar quantity in your tea/coffee. Ditch the products if it contains these ingredients, opt for products with zero or minimum hidden sugar instead. Once you finish your oil, instead of going for the same oil, purchase some different oil. Add 4 minutes of fat burning Tabata workout with the following exercises - Jump squats, hot feet, suicide pushups and inch walk. Set the target – Fill up your water bottle/ jug/ pitcher and try to finish it up as quickly as possible. Make use of the list which you prepared yesterday in which you noted which fats you consumed. Is there any way we can get copies of the Calendar again . Ensure you take your post workout meal within 30 minutes of finishing the workout. �B9��a�s��"j)��w4S�MH;L�;�/1>b�e.c�k9�r�u��B��2�~�iB�t�rLKL_��Xߚy��4�;/q^���������m������� �S����qH�7'���i�tp�?��xl��� �)��;l�m�g����5"��~�#��o��/d,ؖ�6.�[�\*��c�j�`�ʞ��_�l۲��-oq�;�9lu����x��+~v�v*vjv���v^��9۹�yB@Ղ�a�B���1��+SVs�s�s���uՐ{�{��j���;��=�{vz�y��Rz}����s|M���־��k�^�[���������n�'%��.,|,�\�6H�r}����u!��� �7�� Include more of lime water or alkaline foods along with water to counter-regulate the acid generation of proteins. Aim to be active throughout the day, ditch the workout routine for today but stay active. For workout go for 20 minutes of Brisk Walking with 5 minutes of warm-up and 5-10 minutes of cool down. Eat smaller portions: Smaller plates can help you eat less and thus you’ll stay away from mind-boggling calories. Get ready to burn calories: After a quick 5 minutes warm-up prepare yourself for 20 minute walking (1 minute of fast walking followed by 2 minutes of slow walking). 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