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Bill Leslie's Carolina Conversations

100 Days of Fitness - Day One

Posted November 8, 2010

This is day one of our 100 Days of Fitness program and I hope you're as excited and determined as I am. Trainer, coach and nutrition expert Tara Wind has crafted a 100 day plan designed to make us feel better and look better. I hope you will join me as we peel off some pounds, build muscle tone and develop a positive new attitude about health and fitness.

If you have any questions for Tara or me feel free to post them in the comments section. Let us know how you are doing. We will be glad to offer advice and encouragement.

Pick a nutrition goal this week. My goal was to cut back on a breakfast favorite - red eggs and ham. I usually buy that delicious treat five days a week. This week and the balance of the campaign I will cut back to two orders of this Cup-A-Joe classic. One of my substitutions this week: Pumpernickle bagel with light cream cheese, Greek yogurt and a side of fruit. Another substitution recommended by Tara is a hummus sandwich with fruit. One morning I plan to drive over to Hillsborough Street and get a milk-based smoothie with fruit and some protein powder.

When I get off work today I will head over to my gym and do the following strength and core training regimen:

Circuit 1:
3 minutes rowing - resistence at 10, s/m > 30
20 pushups
20 tricep dips (off ledge near window)
Repeat 3 times

Circuit 2:
Step up to balance - either on medium box or cable step machine - hold 15 lbs each hand
10 right leg, 10 left leg
One leg bicep curl to overhead press - 15 lbs
10 right leg, 10 left leg
One leg tough down - all the way to the ground holding a 15 lb wt in the hand opposite leg you are standing on
10 right leg, 10 left leg
Repeat 3 times

Circuit 3:
Front plank hold 45s
Front plank hold - leg kicks to side - 15 right, 15 left leg
Side plank hold - elbow on bosu - 30 seconds each side
High plan with feet on bosu, hands on mat - knee to chest 15 each leg
Repeat 3 times

Tomorrow I will do a 50 minute cardio workout. I will also weigh myself tomorrow. Tuesday is weigh day on 100 Days of Fitness. Wednesday is waist day. We will measure my waist and log my progress.

9 Comments

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  • ljdenni Nov 9, 2010

    Tara & Bill - what's the "skinny" on every other day workouts so that your body has recovery time?
    I've printed out your first workout & will be heading to the gym this evening after work. Thanks!

  • grits3 Nov 8, 2010

    thanks for posting the workout- i will hit the gym tomorrow with this one.

  • bleslie Nov 8, 2010

    Honey walnut greek yogurt sounds like the food of the gods.

  • tennispro Nov 8, 2010

    The best greek yogurt is at whole foods! Honey walnut tastes just like ice cream!! :) :)

  • bleslie Nov 8, 2010

    Just finished my workout. Sweaty, tired but exhilarated! Those planks are so much fun!

  • Khanrahan Nov 8, 2010

    For protein in the morning, I've been having yogurt with a banana or a Special K protein bar.

  • hallc Nov 8, 2010

    My nutrition choice is to cut out all white bread and no snacking after 7pm. Try to increase water intake and start with 30 to 45 minutes of walking since I haven't exercised in soooo long!

  • bleslie Nov 8, 2010

    Greek yogurt is excellent for protein.

  • Hypchic Nov 8, 2010

    I need advice on good protein options for the morning. I am not a fan of meat or eggs. Thanks!

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