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Week 1 First thing out of bed: 2 cups water with a squeeze of fresh lemon 88*Drink half your body weight in ounces of water daily. Track your water with the handy tracker included in this plan. 1 cup = 8 oz.

Breakfast Choices:  If you are in a huge rush: 1 apple + 1 string cheese stick + a low-sodium V-8  1/3 cup old-fashioned oats with cinnamon + 2 eggs or 3 oz grilled/roasted chicken breast  1 slice multi-grain bread (5g fiber ) with 1 tbsp almond butter + 1 egg or 2oz grilled/roasted chicken breast  1 slice multi-grain bread (5g fiber) with Avocado Mash (1/3 avocado, 1 minced clove garlic, seasoning *) + 1 egg or 2oz chicken breast grilled/roasted Mid-Morning Meal Choices: If this is a post-workout meal, get your protein within ½ hour your workout: o M’Lis Protein Shake, flavor of choice  ½ medium banana with a tablespoon of peanut butter and 1 tsp dark chocolate chips  ½ cup low-fat cottage cheese with 1 apple and cinnamon Lunch Choices:  2 cups steamed broccoli with 4 oz lean protein of choice  2 cups Salad Greens with ¼ each: cup cherry tomatoes cucumber , red bell pepper + 4 oz lean protein of choice (chicken breast, ground turkey, fish, 2 hard boiled eggs, tofu), 2 tbsp fat-free vinaigrette, 1 tbsp each: raw walnuts and reduced fat feta  1 burrito size Sprouted Grain tortilla with ½ cup non-fat refried beans, 2 Tbsp vegan cheese (Daiya)and ½ cup roasted vegetables . Salsa okay.  If you’re in a huge rush. These are here because life happens, but they’re not exactly the healthiest meals. Stay prepared to maximize your results! o Jack in the Box Chicken Fajita Pita on whole grain with medium unsweetened iced tea o Subway 6” turkey breast sandwich with extra veggies (no mayo or cheese. Opt for fat free Italian or Sweet Onion ) & medium unsweetened iced tea o Any Kashi brand frozen dinner that is under 300 calories and an orange Mid-Afternoon Meal Choices: If this is a post-workout meal, get your protein within ½ hour of your workout.  M’Lis Protein Shake, flavor of choice.  1 taco size Sprouted Grain Tortilla, ¼ cup reduced fat ricotta cheese, 2 fresh large strawberries, 1 scoop Stevia, cinnamon  10 Raw Almonds and 1 V-8  1 slice multi-grain bread (5g fiber) with 1 tbsp peanut butter


Dinner Choices:  4 oz foil baked halibut (soy sauce, squeeze lemon). 1 cup zucchini/summer squash combo, ¼ cup cherry tomatoes and ¼ cup thinly sliced sweet onion (Maui, Vidalia or Walla Walla): Saute in a pan coated with cooking spray. Sprinkle over with crushed red pepper, dried oregano and fresh chopped parsley.  2 cups salad greens, 3oz sliced artichoke hearts (water-packed), 1 chopped green onion, 1 tbsp pomegranate seeds (opt’l). Top with 4 oz sirloin steak that has been seasoned with pepper and sliced thin. 2 tbsp Fat free vinaigrette.  ½ cup steamed sweet potato (mash with a little cooking water, if you wish), 4 oz lean protein of choice (chicken breast, ground turkey, fish, 2 hard boiled eggs, tofu), 1 cup steamed vegetables (broccoli, cauliflower) Evening Meal Choices:  10 almonds  ½ cup plain, non-fat Greek Yogurt blended with 1 scoop flavor of choice M’Lis Protein Powder (stir well and freeze for about ½ hour or until consistency of frozen yogurt) NOTES— For seasoning use: Trader Joe’s 21 Seasoning Salute or Kirkland’s 21 Spice Seasoning. If you cannot find either, use a salt-free herb and spice blend. M’Lis Meal Replacement Shakes are available through Jens Daily Grind. They are an organic, highquality source of protein (whey from grass fed cows) with high fiber content, a component typically missing from other protein shakes. They come in four delicious flavors: Chocolate, Vanilla, Strawberry and Orange Crème (my favorite!) When given a choice of protein, the leanest choice is highlighted in green Followed by the next leanest choice Next leanest choice Next leanest choice Next leanest choice As you will notice, tofu and 2 eggs are the leanest/lowest calorie options, but do not restrict yourself to a single protein choice. Try them all and, if you wish, replace any of the protein options with ¾ cup of drained and rinsed canned beans, especially the dark varieties like kidney, black and more exotic varieties like aduki. Remember: Variety is the spice of life! This plan is designed for women. The caloric average of this plan is 1,343. It is low enough for you to lose weight , yet high enough in protein and fiber to keep you feeling full and satisfied. Modifications for men: Breakfast— Increase oatmeal to 2/3 cup Add 1 egg or 1 oz protein Lunch & Dinner—

Increase protein of choice by 2 oz Nix the tofu or any soy products. They will work against you if your goal is muscle gain.

This plan is designed for BOTH TEAMS 1 AND 2. However, Team 1 will get a cheat meal once a week. TEAM ONE-Pick one meal each week to designate as your cheat meal and eat the food you may be craving. Remember to be reasonable. The cheat meal is designed into the plan to keep you on track. You are working toward a goal and you don’t want to ruin it with a 1,400 restaurant meal. You might want to replace it with something that’s as healthy as what’s listed on this plan for variety. Before bed: Nighttime yoga practice, steep your tea while you follow the evening meditation… once you’ve


Hydration Table Keep track of how much water you drink daily with this table. Be sure to drink half your body weight in ounces of water daily. 1 cup = 8 oz. Stock up on fresh lemon to add to your water or ice cubes to alkalize it. Adding a tablespoon of chia seeds to a 32 oz bottle once a day will increases your fiber intake so that you feel full longer and it also provides important Omega-3 fatty acids that reduce inflammation in the body that can contribute to metabolic slow down.

Cross off the ounces as you drink them each day Day 1 Water Intake 8 oz 16 oz Day 2 Water Intake 8 oz 16 oz Day 3 Water Intake 8 oz 16 oz Day 4 Water Intake 8 oz 16 oz Day 5 Water Intake 8 oz 16 oz Day 6 Water Intake 8 oz 16 oz Day 7 Water Intake 8 oz 16 oz Day 8 Water Intake 8 oz 16 oz Day 9 Water Intake 8 oz 16 oz Day 10 Water Intake 8 oz 16 oz Day 11 Water Intake 8 oz 16 oz Day 12 Water Intake 8 oz 16 oz Day 13 Water Intake 8 oz 16 oz Day 14 Water Intake 8 oz 16 oz

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80 oz

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72 oz

80 oz

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64 oz

72 oz

80 oz


Day 15 Water Intake 8 oz 16 oz Day1 6 Water Intake 8 oz 16 oz Day 17 Water Intake 8 oz 16 oz Day 18 Water Intake 8 oz 16 oz Day 19 Water Intake 8 oz 16 oz Day 20 Water Intake 8 oz 16 oz Day 21 Water Intake 8 oz 16 oz Day 22 Water Intake 8 oz 16 oz Day 23 Water Intake 8 oz 16 oz Day 24 Water Intake 8 oz 16 oz Day2 5 Water Intake 8 oz 16 oz Day 26 Water Intake 8 oz 16 oz Day 27 Water Intake 8 oz 16 oz Day 28 Water Intake 8 oz 16 oz Day 29 Water Intake 8 oz 16 oz Day 30 Water Intake 8 oz 16 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz

24 oz

32 oz

40 oz

48 oz

56 oz

64 oz

72 oz

80 oz


TIME TO GRIND!! Here are the workouts for Week 1. Remember: You need to follow the JDG nutrition guide, daily meditations and evening yoga in conjunction with these fat blasting, muscle sculpting workouts for this 30-Day Challenge to be successful! If you have questions, hop onto the Jens Daily Grind FaceBook page and give a shout out! You’ll get an answer fast! https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628.

Monday It's a 500 rep workout (Team 2) 5 exercises x 25reps. 250 rep workout (Team 1) 5 exercises x 12 reps. Do this circuit 4 times through. Equipment: Add weight according to your fitness level…some of you may use 2-5 pound hand weights and others may use 40-50 sandbags. It's totally up to you! Warm up: 5-20 min of cardio Workout: 1) Weighted Jump squats/ Team 2--- squat and bicep curl/ Team 1 2) Isometric Squat, twist side to side, alternating punches with weights 3) Laying on your back, feet to ceiling, legs straight, hold weight in hands and reach= knees to toes 4) Alternating backward lunge with forward shoulder raise 5) Burpees with a push up/ Team 1---Mountain Climbers/ Team 2

Tuesday Going to keep things going with a BANG by revving it up! Let’s get ready to ROCK IT, Grinders!! Equipment: Jump rope, hand weights and medicine ball or equivalent (Gallon of milk will do) and an interval timer Warm up: 5 to 20 minutes of cardio...remember, if you have the time, do more!! Timing: TEAM 2 - Set your timer for 6 rounds 50/10 TEAM 1---Set your timer for 8 rounds20/10 Workout—*** complete all 8 rounds of each exercise before moving to the next one*** 1. Squated side jumps/ Team 2--- Begin in a half squat stance with feet together, engage your abdominal muscles and maintain GOOD posture. Jump to the right side keeping your left leg up and landing with a soft knee (so that you are still in a squat position..then jump to the left. Overhead squat press/ Team 1 (light weights)--- feet shoulder width apart weights at shoulder level, Raise arms overhead as you squat… bring arms back to shoulder level as you stand straight up 2. Prone position in and outs/ Team 2 On forearms and toes begin with legs wide ( the wider the better) and jump in bringing feet together Prone position hold/ Team 1 3. Russian twist/ Team 2 Sitting on the floor legs glued together (not crossed!) and feet off the ground, lean back, hold the ball to your chest and twist from side to side reaching for the ground Basic Crunch/ Team 1


4. Jump rope fast. Challenge: Double jumps :) 5. Clapping push-up/ Team 2 If you are having trouble with this one, try it on your knees but dont forget to clap! Push Up/ Team 1 Cool down: Stretch 5 minutes


Wednesday TABATA style circuit : Complete each exercise one after the other. No breaks!! Equipment: Dumbbells for challenge and an interval timer Warm up: 5 to 20 minutes of cardio Timing: Set your timer for 6-8 rounds, 30/15 Workout: Explosive weighted Jump Squats/ Overhead squat press Straight Leg Raise/ Laying on your back, hands under hips lift head and shoulders, engage abs, keep legs together and lock knees. Bring legs to a 45% angle and down without touching the ground Forward Alternating Lunges. Challenge: Add Dumbells Triceps Press Sit on floor or in a chair, hands behind you just wider than shoulder width apart, knees bent, feet flat on the floor. Lift hips up and go back down. Jumping Jacks—Team 2 (add weights) Burpees—Team 2 Mountain Climbers—Team 1 Finish: Abs Module--- I will post this today on the GRIND!!

Thursday Time is the key. Get through this routine as fast as you can with no BREAKS! PUSH, PUSH, PUSH!!! Equipment: Jump rope and hand weights. Warm up: It’s been built into the routine, so no cardio…woot woot! Workout: Complete each exercise one after the other. If you have to break during the exercise itself... go ahead, just finish the reps! NO CHEATING! 1.Jumprope 300 reps for beginners/500 for advanced Substitution: 100 jumping jacks beginners, 250 advanced 2.Alternating punches with hand weights 100 for beginners/200 for advanced 3.Squats 100 for beginners/200 for advanced 4.Pushups 25 for beginners/50 for advanced 5.Aternating leg side kicks 30 each side beginners/50 each side for advanced 6.Overhead Squat Press with weights 25 beginners/50 for advanced 7.Burpees 10 beginners/25 advanced DONE!!!


FRIDAY Warm up 5-10 min. (your choice, just get your blood pumping! -- complete each exercise 15-20 times as a circuit, moving from one to the next.. take a 30sec to 1 min break between rounds, start over until you hit 20 minutes! 1) burpee push-up/Team 2 burpee/Team 1 2) alternating forward lunge with a twist (hold a weight, med. ball) 3) bicycle crunch (slow motion and remember to extend the leg ALL the way) 4) tricep dip ( on floor hands behind you, one leg up, core tight!) 5) high knee sprint arms extended in front of you 6) pliĂŠ squats with a CHALLENGING weight 7) v-ups

SATURDAY Time for the BUTT BLASTER-----(you will need 15lb weights or 2 sacks of dog food) Set your timer for 8 rounds of 20/10 and get ready to blast! As always, begin with a 5-20 minute cardio warm up.... 1. Weighted sumo squat- holding weight with both hand in front of you, stand in plie position(wide stance toes out) squat as low as you can and squeeze your booty coming up- fast with GOOD posture! 2. High knee run in place- extend arms forward and try to bring knees up to your arms as you run in place 3. Stiff leg deadlift- hold weights in both hands bend forward with legs stiff, round back on go as far as you can without feeling a pull in the back of your knees, squeeze glutes as you stand back up 4. Butt kicks while running in place 5. Hip Bridge- laying on the floor both feet on ground, hands by your side, raise hips and squeeze glutes release and place back on the floor 6. Squat jumps- start by squating down with hands on the floor, jump up raising hands over head

SUNDAY Active rest and prep day!! Active rest means no structured workout, but a 30 minute walk, jog or cardio supplement is required ď Š


Jens Daily Grind 30-Day Challenge Calendar Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Active Rest Day Yoga Meditation

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Active Rest Day Yoga Meditation

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Active Rest Day Yoga Meditation

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Water Meditation Active Rest Day Yoga Meditation

Day 29

Day 30

Water Meditation Workout Yoga Meditation

Water Meditation Workout Yoga Meditation

Cross off each day as you complete it to keep track of your progress. Your daily elements for success are listed above. Team 1: Pencil in your cheat meals now so that you will know when they are. One meal per week. The active rest day is listed for Sunday, but you can move it to a day that is more convenient for you.


JDG 30 DAY CHALLENGE EDITION 2