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Bill Leslie's Carolina Conversations

100 Days of Fitness - Day One

Posted November 8, 2010 9:07 a.m. EST

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.