Prepping Day 6: 'Burial Day': CHALLENGE STARTS AT MIDNIGHT TONIGHT!

THE ‘BURIAL’ DAY

I refer to the last day before the CHALLENGE as the BURIAL DAY.

You must bury your old beliefs today. Old thought patterns. Old perceptions. Old beliefs about yourself, your environment, your clothes, eating habits, physique, personality, abilities, and WILL, must all be put to rest, on this glorious Sunday, July 31^st. If your CHALLENGE is something other than diet or exercise related, apply the above principles in the same manner, to your specific situation.

ARRANGE A FUNERAL

Hold a little CHALLENGE funeral for these things. Write down your former negative ideas about yourself, and everything else previously listed, and shred or burn it to the state of oblivion, as you are now creating a ‘new’ you. Feel free to write what you expect of this ‘new’ you. Be realistic and optimistic. Believe it…. as you must, to achieve it.

Get rid of any items still lingering in the kitchen that need to be disposed of. Get your gym clothes and training plans laid out for Monday. Pre-cut any vegetables, or fruits for tomorrow, as well as, prepare anything which will make your CHALLENGE run smoother.

TAKE TIME TO MEDITATE

Be alone, in a quiet place, perhaps outdoors. Clear your mind, free up your energy, and allow the fact your life is taking a turn, for the BETTER, sink in.

VISUALIZE yourself as already having reached your goal. Do this each and every day.

Know I am thinking of you, and desire nothing but success for you.

BREATHE DEEP. LIVE LARGE. LOVE LIFE. HOLD ON FOR THE RIDE!!!

Enjoy your day Team!

Prepping: Day 5 - Self-Control

Just 2 days left before the CHALLENGE officially begins!

You have today and tomorrow, and it’s a Saturday and Sunday to boot.

WHAT’S THE BIG DEAL?

Here’s the deal. Some of you will be tempted to binge, others will be tempted to eat anything and everything the taste buds desire, prior to starting the CHALLENGE, but DON’T!!!! If you give in to this urge, it will make your CHALLENGE that much more difficult when you start.

Stay in control these last two days. Eat reasonably. Moderation.

You are the driver.

Prepping: Day 4 - JILL’S FOOD SELECTIONS FOR THE CHALLENGE

MAKING YOUR SHOPPING LIST

CHALLENGE STARTS IN 3 DAYS!!!

I’m sure you’re thinking about shopping for your meals soon. Please, keep in mind, whether your CHALLENGE is diet related or not, there’s some foods I HIGHLY RECOMMEND you keep on your shopping list as staples during your CHALLENGE.

Whenever you put the body under stress, be it mental, physical, emotional, etc., it puts more demands on your nervous system. Trust me, when your pumping iron, changing your eating habits, or giving up anything which has been used as a ‘crutch,’ or comfort for any length of time, let alone months, or perhaps years, it will tax your nervous system. So let’s help the body out during this process, shall we?

SIMPLE THINGS CAN MAKE A BIG DIFFERENCE

“LET FOOD BE YOUR MEDICINE, AND MEDICINE BE YOUR FOOD”        - Hippocrates

I’m with Hippocrates all the way. Food is for nourishing, so let’s nourish the nervous system with food which will allow it to run on high gear, while feeding and rebuilding, at the same time. If you’re like me, I’m all about multi-tasking, and one-stop shopping, so this only makes sense.

JILL’S FOOD SELECTIONS FOR THE CHALLENGE

 Zucchini

 Broccoli

 Carrots

 Dandelion greens

 Dates

 Fish

 Raw nuts

 Potatoes

 Swiss Chard

 Tomatoes

 Celery

 Spinach

 Avocados

 Eggs

 Legumes

 Beet greens

 Chicken

 Peas

 Spinach

 Sunflower seeds

 Bananas

 Brown rice

 Cabbage

 Cantalope

 Soy

 Apricots

 Asparagus

 Papaya

 Peaches

 Sweet Potatoes

 Yellow squash

 Brussel sprouts

 Grapefruit

 Kale

 Mangoes

 Lemon

 Onions

 Bell peppers

 Pineapple

 Radishes

 Strawberries

OTHER ITEMS I FEEL ARE HELPFUL

 Seaweed ( Found in Health Food stores)

 Dulse (Granulated, found in health food stores)

 Kelp (Granulated, found in Health Food stores)

 Wheat germ

 Fish Oil - Be sure to get a high quality oil. No pollutants.

Besides the above list, be sure to include plenty of sources of lean protein.

TAKE CARE OF WHAT YOU BUY

Food must be cared for. The food I have listed I call ‘LIVE’ food. Educate yourself on the proper washing, and storage, to get the most from your purchase, and the most benefits for your body. If you find something in your fridge that looks suspicious, I say

“WHEN IN DOUBT, THROW IT OUT!”

Don’t take a chance on eating spoiled food. 

Happy shopping!!!!!

Prepping: Day 3 - 10 TIPS FOR PREPARING FOR YOUR CHALLENGE

1. CLEAN OUT THE KITCHEN, CAR, DUFFLE BAGS, CLOSETS, DISHWASHERS, YOU NAME IT.

30 Days is 30 Days, and you don’t need temptation staring you in the face. Whatever is it you’re disposing of for the 30 Day Challenge, dispose of it NOW. I know what you’re thinking… "But it doesn’t start until Monday”. This is true, get used to the fact it will not be located in your possession. If you desire it before Monday, make yourself make the extra effort to go get it.

While you’re lying in bed tonight, or when you have a quiet moment today, I want you to think about all the wasted time, energy, both mental (As many people are ‘pre-occupied’ with their weakness 24/7), and physical, not to mention financial waste, and ultimately the waste of health, that has been ‘flushed’, and realize the 30 Day Challenge is your ticket to compensation.

2. JOIN A GYM

If you’re not already a gym member, I suggest finding a gym that fits not only your budget, but also your style, and both short and long-term goals. Why a gym? Get out of the house. Meet new people. Make new friends. If the gym you join offers group fitness classes, check each and every one of them out, and discover interests you didn’t know you had. You’ll find like-minded people, as well as, motivational people. Who knows, you may even come across your future mentor.

If, for some reason, you absolutely can’t join a gym, consider your local recreation center. Prices are often much more feasible, and there’s no contracts.

If your only option is home, then begin purchasing the basic, necessary items for your training. Consider garage sales, Craig’s List, etc.

3. WRITTEN PLANS

Have your workout plans, or any plans regarding your CHALLENGE situation written down, or printed up, and have them with you at all times. Nothing like realizing you have an extra half hour and the gym’s nearby, but you don’t know your workout for that day. In that case, run, in whatever you’re wearing! I always smile when I see men come into my Zumba class in their button up shirts and dress pants so they’re not late! Women come racing in through the doors with their scrubs on, I LOVE IT! These people are serious. You need to be, too.

4. HAVE GYM BAG - WILL TRAVEL

Always keep a simple gym bag loaded with basic items, and keep it in your car. No excuses.

5. MAKE SCHEDULE CHANGES KNOWN / REQUESTED NOW

You might consider working different hours, adjusting when you wake or go to sleep, to make things happen. Remember, if you do things as you’ve always done, you can expect the same result. Get out of your comfort zone! Don’t be afraid to make changes. This is your life, your health, your decision. Arrange for childcare, now. Arrange your group meeting time, and location, now. Arrange things now, so when Monday comes you feel you have a handle on things.

6. INFORM THOSE WHO WILL HOLD YOU ACCOUNTABLE

Let the people in your life who can support you, and hold you accountable, know what you are embarking on, and that you’re serious about it. Sometimes, we’ve had a ‘weakness’ for so long we operate on ‘auto-pilot’, these people can be key figures in looking out for your best interests.

7. ARRANGE TIME WISELY

Think about your lifestyle, friends, recreational activities, and events that are a DANGER ZONE to your CHALLENGE plan. Make different arrangements. Find other things that interest you, that you can plan on doing to fill your time, occupy your hands, and keep your brain busy. 

8. VISUALIZE

‘See’ yourself, and your end SUCCESSFUL results, in your minds eye starting today. See your new physique, your new whatever it is you’re challenging yourself to. Put pictures up, articles, inspirational thoughts. Yes, this is serious business. You must believe in your CHALLENGE, in yourself, and allow that desire and belief to fuel you. Top athletes, top executives, and many people use visualization. It works.

9. BE PREPARED TO FEEL VULNERABLE

Going without an addiction can be overwhelming if you’re not prepared. It can be likened to standing on a major freeway, butt naked, between two lanes. You will feel exposed, vulnerable, beside yourself. Decide your method of coping with this feeling now, and you will have half the battle won. 

10. MENTAL PREPAREDNESS

This is the most important step to take action on. Done properly, you will use it the rest of your life. You are an important person. You are important to many people in your life. You have something to offer life in your own unique way no one else can. You will certainly be ‘tested’ throughout your entire 30 DAYS. This is a TEST! How many times have you made up your mind, for instance, “No more junk food”, and 20 minutes later, a friend or neighbor brings you over the most delicious looking brownies or whatever, for no apparent reason. This is Universal Law.

KNOW YOU WILL BE TESTED - YOU CAN PLAN ON IT.  

                            EVERYDAY!

Think of yourself as a Warrior. Stand up to your CHALLENGE. Face it. Look it in the eye, and let it know YOU have chosen something different. YOU are the one in charge, not a package, not a can,  not a whatever.

The motto for this CHALLENGE is:

BE STRONG. STAY STRONG. YOU CAN’T GO WRONG. 

When you're around your friends, give a hug, a high five, back slap, butt kick, knuckles, whatever it is you do, and repeat the motto, it's empowering. 

Empower one another!

Prepping: Day 2- Sample Workouts for the Challenge

Be sure to bookmark the Challenge blog on your computer for easy reference (and become a fan), as updates will be added regularly.

Below are SAMPLE workouts I designed for the Challenge. I realize many of you already have an exercise regimen you use daily that works for you, this is great, keep it up. You can do whatever you please for your exercise during the challenge. These samples are intended for those who do not have a program, and need some guidance. These samples are posted as a GUIDELINE. If you’re looking for a specific program designed JUST FOR YOU, whether beginner, or EXTREME, contact me through either www.jillnix.com or www.tightbodybootcamp.com website(s). 

If you choose to use any of the following samples as a program, you're also assuming full responsibility for doing so, use discretion. As always, check with your doctor before beginning ANY exercise program. If, at any time, you feel light-headed, dizzy, or feel unusual pain, STOP, evaluate, and make necessary adjustments.

These samples were created with ‘Generality’, in mind, meaning the mainstream of participants. The Beginner program starts with the assumption the participant has basic knowledge of exercises, and has exercised before. Advanced is designed for athletes who are already hitting their workouts hard, using heavy weight, have good form and technique, and can handle a harder routine, safely. Intermediate is a nice balance between Beginner and Advanced. When moving from one program to another, always start slowly, using lighter weight, and be flawless in form and technique.

If you’ve never exercised before, be sure to make arrangements with a knowledgeable trainer to get a good start on proper training. If you're an EXTREME athlete, feel free to contact me for a personalized program to meet your needs via the websites previously listed. 

GENERAL ITEMS TO KEEP IN MIND

Some athletes are traditional gym goers, others non-traditional. Therefore, I’ve presented a nice mixture for both parties. If you’re not familiar with a particular exercise, feel free to contact me.

Warm-ups: All warm-ups are performed slowly, squats and lunges in warm-ups are non-weighted. All other exercises such as the shoulder press, use a LIGHT weight, remember, this is a warm-up.

Athletes: Take at a pace that makes sense to you. Listen to your body. Fuel properly, hydrate, and pay attention to rest and recovery. Move from one level to the next when you feel you’re ready. 

BEGINNER

MONDAY:

Warm-up:

5 min. on the treadmill at a brisk walk, 3-4 mph

5-10 push-ups

STRETCH

Workout:

2x15 Bench press - In between sets do 5-10 push-ups

2x15 Curls alternated with 20 stationary alternating lunges

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Treadmill for 30 minutes at a brisk pace you can maintain the entire 30 minutes

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Cool-down and stretch

TUESDAY:

Warm-up:

10 push-ups

20 squats

40 Jump rope

STRETCH

Workout:

15 Sumo squats alternated with

15 Upright rows

Repeat the above Sumos and Rows 1 more time for a total of 2 sets

15 squats (no weight) alternated with

15 Sit-ups

Repeat Squats and Sit-ups 1 more times for a total of 2 sets

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30 minutes on the Elliptical at a good pace and maintain the entire 30 minutes

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Cool-down and stretch

WEDNESDAY:

10 sets of 10 sit-ups  Do a variety of sit-ups.

STRETCH

THURSDAY:

Warm-up:

10 Assisted pull-ups

15 squats

5 minutes on the stationary bike

STRETCH

Workout:

15 dumbbell Deadlift alternated with

10 Assisted pull-ups

Repeat Deadlift and Pull-ups 1 more time for a total of 2 sets

15 Squats alternated with

15 Jumping jacks

Repeat Squats and Jumping Jacks one more time.

30 Sit-ups

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30 minutes on the stationary bike at a descent steady pace you can maintain the entire 30 minutes

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Cool down and stretch

FRIDAY:

Warm-up:

10 push-ups

10 squats

5 min. on treadmill at a brisk walking pace, 3-4 mph

STRETCH

Workout:

30 squats (not weighted) alternated with

15 Shoulder press

Repeat squats and presses one more time

15 calf raises alternated with

5-10 bench tricep dips

Repeat raises and dips one more time

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30 minutes in the pool. Keep moving as much as possible. Practice strokes.

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Cool down and STRETCH

SATURDAY:

Warm-up:

5 Push-ups

10 Squats

15 Jumping Jacks
STRETCH

Workout:

15 Step-ups alternated with

35-50 Jump rope

Repeat Step-ups and rope again

14 seated row alternated with

14 walking lunges

Repeat rows and lunges one more time.

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Stair Master at a pace you can maintain for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.

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INTERMEDIATE

MONDAY:

Warm-up:

12 Curls

15 Push-ups

25 Squats

Stretch

800 meter run on treadmill or outdoors

STRETCH

Workout:

Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can, safely, with good form and technique.

10 Bench press

10 Push-ups

10 Flyes

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6 Curls (These are meant to be heavy) alternated with

10 Burpees

Repeat the curls and burpees 3 more times for a total of 4 sets

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10 - 100 meter sprints, then 800 meter casual

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Cool-down and stretch

TUESDAY:

Warm-up:

5 Pull-ups (Assisted if necessary)

10 Push-ups

20 Squats

STRETCH

Workout:

15 Sumo squat/Upright row combo (This means they are two exercises combined into ONE movement) alternated with

15 One arm snatches - Perform 15 snatches with each arm.

Repeat the above sumo/row and snatches 2 more times for a total of 3 sets

100-150 Swim kicks

15 Hyperextensions on a Roman chair (Squeeze those glutes!) alternated with

25 Calf raises

Repeat Hypers and Raises 2 more times for a total of 3 sets

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30 minutes on the stationary bike performing intervals from 2 min. low resistance to 2 min. high resistance for the duration of 30 minutes

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Cool-down and stretch

WEDNESDAY:

10 sets of 20 sit-ups  Do a variety of sit-ups.

STRETCH

THURSDAY:

Warm-up:

5 Push-ups

10 Squats

15 Sit-ups

20 Air Jacks

STRETCH

Workout:

15 Deadlift  - Alternated with

8 Body weight pull-ups, go to assisted if necessary

Repeat deadlift/pull-up sets 2 more times for a total of 3 sets

15 Single arm bent over dumbbell rows alternated with

60 Bicycle (Shoulder to knee ab’s)

Repeat Rows and ab’s 2 more times for a total of 3 sets

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5k run

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Cool down and stretch

FRIDAY:

Warm-up:

5 min. on Elliptical

15 Shoulder press

20 Squats

STRETCH

Workout:

15 Back Squats with light weight. If form is impeccable, add more weight for 2^nd and 3^rd set alternated with

15 Shoulder press. Again start light, add more weight as you progress in sets.

Repeat squat and press as above 2 more times for a total of 3 sets

Repeat the following 3 times in a row,, one exercise right after the other for a total of 3 sets each.

6 Curls  (These are meant to be heavy)

10 Jump squats

15 bench tricep dips

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½ mile swim at a good pace

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Cool down and STRETCH

SATURDAY:

Warm-up:

Stairs for 5 min.

10 Squats

5 Burpees

STRETCH

Workout:

Repeat the following exercises one right after the other for 20 minutes. Do as many reps as you can:

10 Tuck jumps

8 push-ups

60 Jump ropes

8 push-ups

10 Burpees

8 Push-ups

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Stair Master performing intervals for 30 minutes. This is not the machine that has actual steps. It is the machine that has foot pedals you ‘Climb’ in.

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ADVANCED

MONDAY:

Warm-up:

12 Curls

15 Push-ups

25 Squats

Stretch

1 mile run on treadmill or outdoors

STRETCH

Workout:

Find your 1RM Bench press

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After finding 1RM wait 3 minutes and load barbell to 50% of your 1RM, do as many reps as you can until you can’t do another one. Be sure you have a spotter. Alternate with

1 minute of  Push-ups  -  Do as many push-ups as you can in 1 minute.

Repeat the 50% bench and push-up sequence 2 more times for a total of 3 sets

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8 Curls (These are meant to be heavy) alternated with

20 reps pulling your knees to chest using the Captains chair

Repeat curl and knees to chest 2 more times for a total of 3 sets

15 Seated row alternated with

20 Hyperextensions on the Roman Chair

Repeat Rows and Hypers 2 more times for a total of 3 sets

15 Pull-overs using a flatbench alternated with

30 calf raises

Repeat Pull-overs and Calf raises 2 more times for a total of 3 sets

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2 - 200 meter sprints, rest as needed in between, then 12-  50 meter sprints, rest as needed

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Cool-down and stretch

TUESDAY:

Warm-up:

5 Pull-ups (Assisted if necessary)

15 Push-ups

30 Squats

Jump rope 5 minutes

STRETCH

Workout:

Find 1RM Sumo squat

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Find 1RM Upright row

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3 minutes after completing your 1 RM Upright row, perform the following:

15 Sumo squat/Upright row combo at 50% 1RM (This means they are two exercise combined into ONE movement) alternated with

15 One arm snatches (Complete snatches one arm at a time)

Repeat the above sumo/row and snatches 2 more times for a total of 3 sets

50 V-sits

50 Weighted Twisties

20 Hyperextensions on a Roman chair (Squeeze those glutes!) Light weight is optional alternated with 30 Calf raises

Repeat Hypers and Raises 1 more time for a total of 2 sets.

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30 minutes on the stationary bike performing challenging intervals the entire 30 minutes

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Cool-down and stretch

WEDNESDAY:

10 sets of 30 reps of ab work. Be sure to get in a variety of exercises.

THURSDAY:

Warm-up:

5 Pull-ups

15 push-ups

20 Squats

Stretch

2 mile bike ride - Stationary or road

STRETCH

Workout:

Find 1RM Deadlift

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3 minutes after doing your 1RM Deadlift, do the following:

Go to 50% of your 1RM Deadlift and perform as many reps as you can, until you can’t do any more. Practice safety. Keep form and technique impeccable, if either starts to waver, consider your sets finished alternated with

2 minute plank

Repeat max 50% deadlifts with planks 2 more times for a total of 3 sets. Maintain grip, or put the bar down.

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Repeat the following exercises one right after the other for 25 minutes, do as many reps as you can:

15 Jump squats

10 Pull-ups (Assisted, if necessary)

12 Push-ups

10 Kettlebell swings or dumbbell swings

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10k run

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Cool down and stretch

FRIDAY:

Warm-up:

10 Push-ups

15 Shoulder press

30 squats

Stretch

1 mile bike ride (road or stationary)

STRETCH

Workout:

Find 1RM Back squat

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Find 1 RM Shoulder press

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3 minutes after completing shoulder press, do the following:

Go to 50% of your 1RM squat and do as many reps as you can for 2 minutes

Rest 1-2 minutes

Go to 50% of your 1RM Shoulder press and do as many reps as you can in 2 minutes

Rest 1-2 minutes

Repeat each in same manner again for a total of 2 sets

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1 mile swim

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Cool down and STRETCH

SATURDAY:

Warm-up:

15 Push-ups

20 Squats

Stretch

2 min. Jump rope

STRETCH

Workout:

Repeat the following exercises one right after the other, for a total of 3 sets. This will get you winded, rest as necessary.

12 Burpees

12 Kettlebell swings or Dumb bell swings

12 Box jumps

15 Curls

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Climb stairs for 25 minutes. Real stairs, bleachers, or a machine. Challenge yourself.

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