30 Day Challenge: Day 10

DAY 10- Easy cardio (go for a long walk, an easy bike ride or take the kids to the park! Play a game of recreational volleyball or go rollerblading!)

Last week, I had several people ask what a foam roller is.  A foam roller is a fantastic tool used for recovery. Most people have areas of significant tightness that require some soft tissue work. Think about it this way, tendons get tight and muscle fibers begin to adhere together over time. While we certainly don’t need to be as pliable as a gymnast, we need to have some elasticity.

Look into getting one of these bad boys.  You can find them on my favorite site, Elitefts.com. (If you keep your eye out for a sweet sale, you can usually score a free T-shirt or 30% off!)  I’ll have a video up soon with some specific areas to foam roll that most people should be hitting.

Many of you left comments or sent emails about what 1 thing you decided to change for the week. I hope you were able to stick with it because now, we’re going to add a few more things to the mix.  You can always add one of the original four, but I added four more (as many of you are already doing the first four!!)
1. Get at least 80 ounces of water.
2. Eat a green veggie at every meal. (Not sure how this is possible? I’ll share some more tips later.)
3. Get protein at every meal. And no, the 3 grams of protein in the wheat toast you’re eating don’t count.
4. Cut out processed food (crackers, chips, granola bars, 100 snack packs, etc).
5. Avoid starchy carbohydrates (oats, bread, cereal, potatoes, etc) at breakfast.
6. Replace fat-free dressings and butters with homemade dressings and real butter.
7. Avoid sugar alcohols.
8. Experiment with cutting out either gluten or dairy from your diet.
Here’s a homemade dressing to get you started. This comes from Dr. John Berardi of Precision Nutrition. (I’ve been following Dr. Berardi for YEARS, ever since him and I spoke at the same conference back in 2006. Top notch!)
Caesar Vinaigrette Dressing
1/2 cup Olive oil
1/4 cup lemon juice
1/4 cup plain (low-fat) yogurt
1 tsp fresh minced garlic
1 tbsp capers
1 tsp dijon mustard
Nutritional Info: 2 Tbsp: 65 cals, 6.8g fat, 0.6g carbs, 0.2g protein
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Julia Ladewski

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2 Responses to “30 Day Challenge: Day 10”

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  1. Natalie says:

    I love that you have cutting out dairy on here…I cut out dairy a month or so ago and after a few days I didn’t even miss it, and I feel better for it. Loving this challenge!

  2. Patricia says:

    At home, we have been following Primal/Paleo for a year now, we usually have greek yogurt, but it has been about a month that I stop eating it and the only dairy products I have are a little bit of half and half on my coffee in the morning and butter. I do see a huge difference because my digestions is better since I am sensitive to lactose. The rest of the other changes listed are pretty much what we have done at home now, we eat protein on every meal, greens and veggies in every meal, no processed food, no grains/starchy products, no fat free products only coconut oil, olive oil, mct oil and grass fed butter. we don’t eat sugars except for fruits and we haven’t had any alcohol drinks since 3 months ago. I know it sounds like strange but we are used to it already and we love it!!! even though sometimes people give us a strange look when we go out or visit friends! 🙂

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