Tabata butterfly sit-ups
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Your Tabata score is the least number of reps performed in any of the 8 intervals. Post scores to comments.
90 DAY CHALLENGE XIV: DAY 26
Vi-shake
no caffeine
no soda
drink water
no alcohol
no alcohol
NEXT WEEK’S ADDED CHALLENGE:
only fruit or veggie snacks
only fruit or veggie snacks
“Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you’re on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.
Healthy Eating Defined
It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women’s Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don’t overeat. Try to eat foods from all the food groups — fruits, vegetables, proteins, grains, healthy fats and dairy — in order to get the maximum benefit.
Snacking for Athletics
Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can’t get that in a cup of coffee!
Children’s Physical Development
During adolescence, children’s bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children’s elevated nutritional requirements while ensuring that they don’t gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.
Weight Management
Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.
Healthy Snack Choices
There are several foods to choose from if you’re looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation.”
Score is 9 for me (I think)
Did this on Tuesday
Held planks for first round
Squats- 13
Mountain Climbers- 40
Today AMRAP 8:
20 KBS
10 box dips
Followed with 5 min plank work
& Dumbbell curls
I am so incredibly sore this week! Happy Friday Mamas!
11 sit-ups
16 squats
12 lunges
Ran 4 miles at my fasted PR for 4 @8:25 average!
BFSU 10
Squat 14
Lunges 17 (did jumping lunges ouch!)
BFSU: 5 (all over the board with that one)
Squats: 11
Lunges: 8 (I did 9 every round except that one :0 )
Great week, thank you so much!
9
Ran 3.1 miles
Bfsu- 10
Squats- 16
Lunges- 12
Added:
Hip raises with #15 weight- 17
Great week! Super sore!
Bfs-10
Squats-11
Lunges-10
BFSU – 10
Squats (butt to ground) – 14
Lunges (back knee to floor) – 13
Then AMRAP in 10 mins of
10 18" step ups with knee pull at the top
20 body surfers
Total jello legs.
9 rds + 10 knee pull step ups + 7 body surfers
SU- 11
SQ- 11
L- 10
Melissa-
Plank for SU
SQ- 12
L- 9
BSU- 10
SQ- 15
L- 14
BSU 7
Squats 12
Lunges 10
Bfsu 7
Squats 10
Lunges 10