Hey Challengers! How did you do with your first week of the Total Lean Challenge? What did you do well? What can you improve on?
It’s a new week and a new start to build on your momentum from week one. To continue our focus on building healthy habits in 21 days, use these next seven days to implement another healthy habit below or pick one of your own. Right now, it’s all about the basics; do them well and the change you are seeking will last for a lifetime.
-eat six meals each day
-prepare your breakfast and lunch for the entire week ahead of time
-drink plenty of water; general rule of thumb is to drink ½ of your body weight in ounces of water, daily
-rest and recover; get to bed early
Your meal plan for this week contains six small meals each day along with more veggies and lean protein to fuel your body. If you get bored drinking two shakes at meals 2 and 4, switch it up this week; try them for meals 1 and 6. You can also remove meal 1, 2, 4, or 6, on a daily basis to reduce your calorie intake to ~1,300. Regardless, do what works best for your schedule. View this week's meal plan, recipes, and shopping list. Remember, you can always repeat your favorite meals during the week to save time, just adjust your shopping list accordingly.
Were you feeling sore from last week? If you did your workouts as outlined, you should! To be more prepared for this week, check out this great post on solutions for fueling sore muscles.
Your workout focus for this week is circuit based training; it’s dynamic, efficient, and challenging! This is a challenge, right? View this workout.
In the event that you are unfamiliar with how to perform a movement, watch the video instruction from Jess Allen, Certified Strength and Conditioning Specialist; she's one of our favorite FitFluential ambassadors.
The prize up for grabs for week 2 will go to 50 winners: Lean Shake 25, Lean Shake shaker cup, and a weighted speed rope. Be sure to follow @GNCLiveWell and tweet on Sunday using #RespectYourself to be entered to win. We will announce winners on Monday Jan. 21st.
Thanks & Good Luck!
Psssst, if you have some suggestions or feedback on this week's meal plan or workout, leave a comment below. We would love to hear what works and what doesn't so we can keep improving throughout the program.