Welcome to Week 1 of the 60 Day Challenge! You’ve completed your initial evaluation and now it’s time to get to work! On this page you’ll find workout ideas for the first week of the challenge, along with a nutrition tip and healthy recipe. And to get you started on the right foot remember… Hard work is a two way street. You get back exactly what you put in!
This week’s workout schedule is brought to you by Chestnut Hill Fitness Director Kristyn Fales!
Week 1 Workout Schedule: Always remember to stretch after every workout!
Day 1: Strength Training Program (outlined below).
Perform each exercise in set for 1 min with a 15 second transition between; 2 minute rest in between each set; 2-3 sets. Please make sure you are properly warmed up before you begin this workout.
1. Toe taps 6. Push ups
2. Ball Leg Curl 7. Reverse Fly
3. Squat with Upright Row 8. Split Lunge with Bicep Curl
4. Burpees 9. Tricep Dips
5. Flutter Kicks 10. Superman
Day 2: Take a RIDE! class or 45 min on elliptical! View the full RIDE! schedule!
Day 3: OFF
Day 4: Strength Training Program (outlined above) or take a BURN drop in session. View the full BURN drop in schedule!
Day 6: 45 min of Cardio (interval training setting).
Nutrition Tip from Registered Dietitian Rachel Dulberg.
We all feel better when we plan ahead for the week. An empty fridge can lead to takeout Chinese, going out to eat, and higher calories days. Make it a priority to go food shopping on the weekends- and don’t forget to make a shopping list! Plan ahead what you need for meals for the week, and stick to the list. If it’s not on the list (i.e. ice cream) it shouldn’t be jumping into your cart. And once you get home, don’t put your fruits and veggies in the bottom drawers- that’s where they’ll stay until they rot. Put your produce on display in bowls and jars so that they are the first thing you see when you walk into the kitchen or open the fridge!
Healthy Recipe from Registered Dietitian Lauren Berard.
Quinoa with Sweet Potatoes, Mushrooms, and Spinach
YIELD: 3 servings
1 cup quinoa
1 sweet potato, cubed
1 (10 ounce) package mushrooms, sliced
1 (10 ounce) package spinach3 tablespoons Parmesan cheese, optional
Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
Heat up a little oil in a pan (1-2 Tablespoons); add the sweet potatoes and mushrooms. Cook for approximately 5-6 minutes until sweet potatoes are tender. Season with salt as desired.
Stir in the spinach and cook until spinach is wilted but still bright green.
By now, all the water will have been absorbed by the quinoa. Fluff with a fork and serve together with the vegetables.
Sprinkle with Parmesan cheese, if desired.
Nutritional information per serving:
Carbohydrate: 50g (Fiber 8.4g)
Adapted from Real Simple Magazine, September 2009