
Physical Health
Nutrition and Exercise
The S Challenge
12 week program
Nutrition
Seven to Seven (7:00 pm - 7:00 am)
Intermitting Fasting
Shake- Protein- Premier Protein OWYN Shake -Vegan
Seven bottles of 16.9 fluid ounces of H20 daily Liquid IV Purified Waters
Shredded Wheat- 1 to 2 times a week- large bowl Cereal for Fiber
Sensible Lunch or Salad with Protein Try this Salad to Go Container!
Sensible Supper High in Protein, Low Carb
Sign up for My Fitness Pal free app to determine the caloric intake right for you.
Eliminate during the challenge:
* Salt (added)
* Sugars (refined)
* Sodas
Low usage of
* Starch food​
* Sweeteners (Artificial Sugars)
Exercise
Sets
Monday, Wednesday, Friday:
Seven ARM Exercises with Dumbbells-
3 Sets of 12 Reps for each:
*Bicep Curls
*Triceps Extensions
*Bench Press
*Upright Rows
*Lateral Raises
*Front Raises
*Triceps Kick Backs
Equipment Options:
Dumbbells and Rack Glove Hand Weights
Seven CORE Exercises with Dumbbells -
3 Sets each
*Waiters Walk- 15 feet down and back
*Suitcase Carry- 15 feet down and back
*Russian Twists- 12 Reps
*Single Arm overhead press- 12 Reps
*Single leg Romanian Deadlift- 12 Reps
*Sit ups with weight (head to floor by feet)- 12 Reps
*Crunches with weight- 12 Reps Exercise Mat
Tuesdays and Thursdays = Legs and Glutes 3 Sets of 12 reps
*Sumo Squats or Front Goblet Squats
*Reverse Lunges
*Hip Thrusts
*Romanian Deadlift
*Wall Sits (3 sets x 30 sec)
*Step Ups
*Curtsey Lunges
*Walk or Jog 1 mile
Special Note: Nutrition and Exercise goes hand in hand. If we are sedentary and consume more calories than what we burn it will be difficult to lose or maintain our weight. My Fitness Pal is a free APP to help monitor your intake and expenditure of calories. Map My Fitness is a free APP that will link with My Fitness Pal as well as the Fit Bit Watch. I recommended the Versa below.
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Cardiovascular Health
5 times a week, 30 minute cardio workout in your Target Heart Rate Zone
Determine your target heart rate zone: Learn at AHA Website HERE
What is your favorite cardio exercise? If you struggle with leg and back issues choose to use the fold down Elliptical, Stationary Bike, or Swim laps.
Outdoorsy? Get active by HIKING OR out on the water with a Foldable Kayak
Sexual
Participate in Sexual Affections at least 2 times a week. 30 Ways to Enhance Your Sex Life book or Love, Sex, and Lasting Relationships: God's Prescription for Enhancing Your Love Life. Not sexually active? Check out this Article from Harvard Health and Harvard Health and Release of Oxytocin
Special Note: Sexual affections will reduce stress, improve mood, reduce blood pressure, and boost immunity.
Sleep
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Sleep at least Seven hours of sleep a night.
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Sleep Tips Fit Bit Versa
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Allow 8 hours for bedtime as your body wakes up several times a night
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Follow a sleep routine
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Go to bed at the same time every night, wake up at same time every day
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Add soothing music while sleeping Google Mini Home OR Alexa Echo Dot
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Wear an eye mask if needed Sleep Mask
Supplements
*Vitamin B12- Aim for 2.4 mg per day (Water Soluble)
* Vitamin C- Less than 2000 mg per day
*Vitamin D-at least 600 IU per day DO NOT exceed more than 4000 IU's A day); +Sit in the Sun often Sunscreen
*Calcium-1,000 mg a day for women
*Magnesium-320 mg a day for women over 40 (Vegan Magnesium with B6, B12 & D3)
*Omega 3- 500 mg Men and women over 40
*Probiotics- women over 40
*Chromium Picolinate-50 to 200 micrograms (mcg) per day Take in the AM
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Special Note: Please consult with your Doctor if you have health concerns to prevent any issuess, If you are taking prescription meds please research with medical advice prior to taking any supplements, especially individuals taking blood thinners or heart meds.
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Thank you for shopping for the recommended items to help you and your challenge partner by using the Amazon Associates Affiliate links! The products could be for you or a gift to your challenge partner!
How to Gain Weight
Power Challenge-
12 week Program
Affiliate Links
are in Purple, Resource Links are in Red
Daily: 3 Meals + 2 protein snacks/shakes
Breakfast: High Carb Breakfast
Protein Shake or Peanut butter Sandwich
Lunch: High Protein Breakfast
Protein Shake or Peanut butter Sandwich or 2 servings of your choice of peanuts
Supper: High Carbohydrate Meal
Drink at least 4 x 16 oz of water
Workouts: Same as Exercises but Increase weights with less reps:
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Reducing Inflammation in your body for pain and weight loss- Topical: Voltaren Gel, Biofreeze, Aspercreme, or Icy Hot Lidocane Patch. Chiropractic Care- adjust your spine, Cryotherapy Nutrition- Tomatoes, green leafy vegetables, strawberries, blueberries, cherries, and oranges, salmon, tuna, almonds, walnuts high-fiber carbohydrates Try turning the cold water on after you shower for a final rinse before getting out!