30 Day Challenge: Day 3

DAY 3- easy cardio (go for a long walk, an easy bike ride or take the kids to the park!)
Foam roll while you’re at it too!
This will probably be one of your most sore days. So foam roll or take a hot bath with epsom salts. Get past this initial week and your body will start to feel a lot better.
I also want you to take note of your nutrition habits today. You probably already have a good idea of what you eat and what you can change.  But if you don’t, start with one of these simple changes.
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). 
Got it? If you’re already doing two of the above items, then shoot for another one. I’ll give some more specific nutrition tips in the next few days!
Keep it up!

About Julia Ladewski

16 Responses to “30 Day Challenge: Day 3”

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  1. Kristy says:

    I am really not too sore, but I’ve been lifting for years now. I am going to focus on water and protein today. I want to hydrate myself because Im sure tomorrow wont be a picnic. I’ve cut gluten out of my diet completely so the processed food is going to be a breeze. The long walk will sound relaxing this afternoon. I am in Florida and the humidity seems to be (slightly) going away. Loving the Challenge!

  2. Natalie says:

    My favorite day so far! I am pretty sore (first time in a long time lifting weights, and those burpees killed me) so a long walk sounds just about right. Not sure how to foam roll, but I will be googling shortly.

  3. Sylvia says:

    I am extremely sore and tried to jump up for joy when I saw the workout today. Looking forward to walk outside and not go to the gym. Everything last night killed me, but agree with Natalie – havent been this sore since I first started working out December 2011. really excited about this challenge have pushed myself into doing things I never thought I could do.

  4. Bella says:

    I am doing Day 2 today, I am still sore from my other program workout but am excited about attempting burpees!

  5. Chhaya Gupta says:

    I am tired and my arms are so sore today and appreciate the easy cardio day:). Yesterday was awesome. When I looked at the Tabata workout video, I didn’t know it was going to sweat me out that bad. I was exhausted and went to bed at 9.
    On the green vegetable note, I am a big veggie lover and take veggies in every meal. Indian diet is full of vegetables, lentils and wholegrains. Since I grew up in a family where my mom will cook meals everyday with lots of veggies and good stuff, I am so used to it and don’t find it hard to incorporate that in my diet. One easiest way- eat green salad if you don’t want to cook.

    However, I need some ideas on adding protein in my diet. I am a vegetarian and besides tofu and milk, I don’t have any other options. Do I? I try to eat beans every now and then but that’s not sufficient.

  6. Kristy says:

    Chhaya Gupta – chick peas & hummus are good protein sources that you may want to look into.

  7. Melissa says:

    Great day! Except the foam rolling… I really should get back into doing that daily. I think that I will be doing the water challenge since lately I can go a whole day without drinking.

  8. Karen says:

    What exactly is foam rolls? I see this alot on GGS…

  9. Bella says:

    Chhaya, spirulina powder is a good protein to mix into your foods, it’s a blue-green algae and you can buy it online at amazon or Good Foods also quinoa and barley are good sources of protein. I am a vegetarian also.

    Julia- the burpees killed me and for some reason the glute workout made my lower back hurt again :-( I still finished and will be doing day 3 today.

    • Chhaya says:

      Thank you Bella. I am actually thinking of replacing rice with quinoa. Have a great workout!

    • Julia Ladewski says:

      Bella, just make sure you’re really squeezing the glute and not over extending the lower back. Have you had back problems in the past?

      • Bella says:


        The past few years I’ve had a lower back issue, right above the jean line however, for the past 4-6 months I haven’t had any pain there. I’m sure I am not practicing proper form with the glutes so I will keep you posted. I am loving the challenge though and thanks for the response earlier on my other workout, I will take your suggestions!

  10. Patricia says:

    Today is my day 4 but I was not able to made a comment about day 3. I took a long walk around my neighborhood and it felt so good. I was not very sore because I’ve been working out regularly for the last few months. I’ve been eating Primal/Paleo for about a year, so I have no problem with eating greens and protein every meal, that it is just the way I eat now. We also do not have processed food at home and we rarely eat out. But I do have to work on drinking more water which I sometimes avoid, mainly during work hours to minimize using the bathroom, as a CNA there is little time to take bathroom breaks. I know it is a bad habit but, I do have to work hard on changing it and drink more water.

    I sure will get one of those foam rolls, I remember using them many years ago at a gym and I love the way they truly massage every muscle!

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