Good Day, New Leaves. Happy FRIDAY! I hope that the first eleven days of the 30 day Challenge have been exciting for you all. Here is what I HOPE your workout routine looks like:

Mondays, Wednesday and Fridays: My 45 Minute Workout DVD OR 20 minutes (minimum) of aerobic exercise, strength/resistance exercises for all major muscle groups (inner, outer, front & rear thighs, calves, buttocks, waistline, upper and lower abs, chest, upper and lower back, shoulders, biceps and triceps) and stretching exercises.

Tuesdays and Thursdays:  Full (not bent knee) Pushups, Leg Raises, FULL “Twisting” Sit Ups (not crunches), and Lunges (All movements are demonstrated in my Day 8 Blog Entry)

Your basic meal plan will remain the same, with the addition of more water. I would like for you to drink as much water in between meals as you can. Don’t drink too close to meal time, though.

On Tuesday, 20 October 2009, I would like for everyone to go on a mini fast: Eat as many fruits as you’d like: The more the better. You may also eat as much raw veggies as you’d like and, of course, drink as much water as you’d like. If you make your own juice, I would also like for you to drink as much freshly made juice as you desire. If you’d like, you can drink pre-made juice (Juicy Juice, for example). Just be sure that you’re drinking 100% juice and not a juice cocktail or a juice drink. These are loaded with chemicals and high fructose corn syrup. This is not a cleansing diet and consuming these foods and juices will have no magical or mystical powers. I would just like for everyone to give their digestive systems a good flush, as we mark the middle of our 30 Day Challenge.

So, you have 4 days to get your supplies. I have found Debbie May’s Green Bags to be ENORMOUSLY helpful at keeping fruit and vegetables fresh for a REALLY long time. I get mine at the supermarket. The “secret” is the produce needs to be as dry as possible when it goes in, then, you MUST push all of the air out of the bag, twist it tightly and secure with a twist tie.  A head of lettuce lasts TWO WEEKS in the fridge when I put it in one of my green bags.

Some of you are able to go grocery shopping multiple times a week. Alas, my schedule does not allow for this: My husband and I only have time to go to the supermarket once a week.  Remember, you can and should buy frozen vegetables if you’re unable to get fresh produce. Vegetables are frozen very soon after they’re harvested and they are a wonderful way to eat a variety of vegetables that you otherwise would not have access to. During the one day fast, though, I will ask that you only consume “live”, uncooked fruits and veggies.

During the second half of our 30 day Challenge, I am also going to ask that you increase your Tuesday and Thursday exercises. Last week, you were doing all exercises one time. Next week, you will be doing each exercise 2 times (2 sets of each exercise).

When we near the end of our Challenge, I will give you all a “maintenance” workout schedule. It is my sincere hope that this 30 day Challenge marks the beginning of regular exercise and god eating habits for everyone.

On Sunday, set side time for another “spa” day! I will give you ideas and recipes for some relaxing beauty rituals you can do with things you probably have in your pantry, cabinets or refrigerator.  If you want to plan ahead, please get some apple cider vinegar, half a pint of whole milk, 2 tea bags (regular tea, such as Lipton) 1 cucumber and an 8 ounce container of full fat, plain yogurt.

Please, let me know how you’re doing!