Monday 28th July 2008 - Week Two Day One - Global Health Challenge

The simplicity of the program seems to be appealing to a lot of people and that is what it is designed to be. We don't need more confusion but most people want direction with guidelines. That is what this program is designed to provide ... along with awesome results.

Make sure you are doing all the necessary workouts (3 x per week). I was asked by a reader of this blog why I am working out nearly every day. Remember that the minimum effort each week to YOUR "Result Land" is three times but for those that want a bigger result then work out as often as you can. Take a rest day if you need it or lower the intensity on one or two days if you are over three times.

Now for someone who is already lean and healthy, making further improvements is that much harder and requires even more effort and fine-tuning. I say this so that you get a sense of my personal commitment plus it explains why I am doing hard workouts for both lean muscle conditioning and cardio.

I'm also an Spin Instructor and need to fuel up accordingly and also to respect how my body is feeling. This level of challenge works for everyone from the "returning to exercise", or for the "fitness challenged, the "weekend warrior" or even the "professional fitness instructor".

Now to be clear it's not a bodybuilding nutrition or exercise plan. It is designed to prolong life through sound nutrition, increased activity to lower the incidence of diseases like Diabetes, Cancer and Obesity.

Global Health Challenge - Week Two (8 week Overview reposted in earlier blog)

Points to focus on for Week Two :
Goal of this week is to begin to fine tune the Plan and focus on the end result – New YOU
- Reduce alcohol completely from your life for the duration of the E.C.O. System Plan
- Reduce your caffeine intake to one cup per day (if applicable)
- Increase your fibre intake with salads and vegetables
- Increase H20 (water) to 8 glasses per day
- Maintain the three (3) days of activity

TONY 's DIARY - (Start of Week Two)

Breakfast:
Energy Shake - 400ml Water + 45g Protein Powder + Combination Greens Powder + 1/2 cup Frozen Banana / Berries. Take a Daily Multi vitamin + Joint Power

Morning Workout - Spin Class 45 mins Hard Cardio.
Needed to drink loads of water during this class as once we started it got warm real quick !!

Mid morning:
Cup of Coffee + Skim milk + Protein Bar (40g protein / 8g carbs)

Lunch:
Mixed Leaf Salad + Tuna + Cous Cous + Tomato + Cucumber + Pear + 4 x corn thins with hommous

Mid Afternoon snack:
Energy Smoothie - 400ml water + 30g Protein Powder + Comination Greens Powder

Evening Workout - Pump Class - wasn't going to do this but it was so cold in my apartment that I knew that one way to get warm would be to workout - and it was.

Dinner:
Grilled Chicken Breast + Mixed Leaves + Tomato + Broccolli + Cauliflower + Low Fat Cottage Cheese. Dessert - Piece of Citrus Almond Cake (I baked) with low fat cream

2 Hours before bed
Fibre Shake + 20g Protein Powder

Overall - I again consumed enough water for the day. Again completed hard workout with my cardio.

Daily mantra :
I am totally committed to supporting my Human ECO System with my actions.