I rocked it.

I have played competitive hockey since I was 6 years old, practice 2- 3 times a week, games 2-3 times a week, weekend tournaments up to 5 games in two days...this went on for 14 years. Seasons typically go from August training begins; this usually consisted of dry land training, weight training and on ice training, then the season begins October and we will not quit until Provincials end in April. This doesn't mean I get the summer off to relax, it simple means I go to try-outs in May for the next season, then soccer and summer hockey camps for the rest of my summer...and don't forget the Volleyball, Basketball, High Jump, Sprinting, Long Distance Running and school hockey team in between all of this...so you ask me, what's my point?...I'm an athlete.

When I finally decided to quit hockey in my early twenties it was one of the hardest moments, it was my passion...my life but I never gave up on my strength, my abilities and my will to want to stay healthy and fit. I continued to run...not just a light jog up the street and back, I was into long distance running, 12k, 13k, 14k....22k? by the end of it, my knees were done...I was injured. The worst possible thing that could have happened to an athlete especially a knee injury. So I slacked off for a year and the best advice I can give someone is do not give up completely because it is harder to get back in shape then it is to stay in shape.

My 30 day challenge is complete!....I rocked it! It was self motivation, self control and my abilities that got me through each and every day. I know throughout this entire challenge I've had support and a lot of questions such as what kind of exercise am I doing...what diet am I on...was this all my idea...? So I'm here to answer all those questions so you can get out there and do it yourself!

My goal: to lose 15lbs and 6% body fat.
My Plan: to work out every day for 30 days and then work out 3-4 days a week after the challenge.
Advice:
get a gym membership...take advantage of the classes!
get a gym partner and do workouts together to push eachother
drink LOTS of water (5-6 bottles of water a day) add lemon for a change!
print out the class schedules and post them in a place where you will look at them everyday
atleast one hour a day....that's it!
buy the women's / men's health magazine training guide...it really works! ($12.99)
keep your goal in mind and remind yourself that it won't happen overnight...but you are on the right track!
try on a pair of shorts or jeans that you don't fit into anymore and every 2 weeks try them on again...see if you feel a difference!
get a pair of sexy stiletto's on when you go out with your girls and dance!!

My 30 day Challenge Activities:
RPM (spin class) 2x - 3x a week for 45mins to 60mins...your butt will love you!
All Terrain Class (spin class) 1x 45 mins
30mins running intervals
to start:
week 1 - run 2 min, walk 3 mins repeat 6 times
week 2 - run 3mins, walk 3 mins repeat 5 times
week 3- run 5 mins, walk 2 mins repeat 4 times
week 4 - run 7 mins, walk 3 mins repeat 3 times
week 5- run 8 mins, walk 2 mins repeat 3 times
week 6- run 9mins, walk 1 min repeat 3 times
week 7- run for 30 mins

OR

Melt your middle running intervals
week 1- max effort 1 min, easy pace 2 mins 5 reps
week 2- max effort 1 min, easy pace 90 seconds 6 reps
week 3 - max effort 1 min, easy pace 1 min 8 reps
week 4- max effort 75 seconds, easy pace 1 min 10 reps
week 5- max 75 secs, 1 min 10 reps
week 6- 90 sec, 1min 10 reps

Pilates/Yoga
Body Step 60 mins classes
Ab workouts and weight training 30mins after cardio 30mins
Elyptical machine Intervals, cross country etc. 30 - 45 mins
Body Pump 50mins

My Diet:
First I started off with "how the Rich get Thin" ' 3 day Calcium diet '

Breakfast
1 O-Mega 3 egg prepared without butter or oil. boiled or scrambled
8 ounces of plain low fat yogurt
1 cup of green tea
1 large glass of water

Morning snack
2 ounces of low fat cheese
several glasses of water spaced out over the course of the morning

Lunch
4 ounces of tuna, turkey or salmon with lemon and pepper
glass of water

lunch snack
8 ounces of low fat cottage cheese with cauliflour or broccoli spears (raw)
water

dinner
2 cups of salad greens with 1 tbl spoon of ginger soy dressing/balsamic and lemon
4 ounces of broiled or grilled fish (sub: turkey or chicken)
1/2 cup of broccoli, asparagus,green beans, spinach with lemon juice
water

before retiring
8 ounces of plain low fat yogurt

x3
total calories 1,225
105 grams of protien

That's the jump start to your diet, don't kid yourself and think that's it! you have to keep it up and add more healthy choices to your diet, just remember don't be a gonna be a do'er, maintain portion sizes and drink a lot of water! Check out the book How the rich get thin and the magazine Women's health for the rest of the diet plan and great meal ideas!

Toned, tanned, fit and ready! It's summer time and I've never felt so GOOD.

mj.