1. Drink water – It’s a good idea to have water available and to drink several glasses throughout the day, equaling about 2.5 liters. You know you’re hydrated when your urine is clear or nearly clear.
2. Sodas – Give up sodas, even diet varieties, as they contain either loads of sugar or artificial sweeteners.
3. Avoid junk food and fast food. Instead, cook at home and discover how easy it is to transition from a diet filled with processes foods to a clean eating plan.
4. Eat more fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar.
5. Eat smaller portions, about the size of your fist. We recommend eating three small meals and two to three clean snacks each day. Also, using smaller plates can help to keep your portions in check.
6. Read labels and look at the ingredient list. If the product contains refined sugar, enriched white flour and is high in sodium, it’s a food best left on the shelf. If you can’t pronounce each of the ingredients or know what they are, you probably shouldn’t be buying it. Reading the ingredient label is a must if your goal is to know exactly what goes into your body.
These six tips will help you to eat clean. Learn more about clean eating by reading 7 Simple Steps to Clean Eating
Challenge Workout:
Equipment Needed: Set of light dumbbells (3-5 lbs), a chair, interval timer (Gymboss is a free app download)
What to Do: Perform all exercises 45 seconds and rest 15 seconds after each one. Complete each routine 3 times and rest 1 full minute after each circuit.
Each workout equals 17-minutes, making them totally doable :
Monday
1. Leg Raise
2. Plank
3. Hip Extensions left side
4. Hip Extensions right side
5. March in Place
Tuesday
1. Military Press
2. Plié/Sumo Squat
3. Stiff Legged Deadlift with Dumbbells
4. Foot to Foot Crunches
5. High Knees in Place
Wednesday
1. Goblet Squat
2. Knee Touches in Place
3. Tricep Kickbacks
4. Rear Leg Extension left leg
5. Rear Leg Extension right leg
Thursday
Rest Day – Take a brisk 30 minute walk
Friday
1. March in Place
2. Traditional Crunch
3. Chair Squat
4. Wall Push-Up
5. Bodyweight Glute Bridge
Saturday
1. Toe Reach
2. Alternating Lunges
3. Lying Oblique Twist
4. Body Weight Squat
5. High Knees in Place
Sunday
1. Russian/Mason Twist
2. Knee Push-Ups
3. Alternating Reverse Lunge
4. Reverse Crunch
5. Knee Touches in Place
