We thank God for our very own trainer, Sis. Chanel Jones who has provided us with a suggested schedule of diet habits and exercise:

 

Daily Diet

  • THE KEY IS SLEEP AND HYDRATION.
  • EVERYONE MUST TAKE 1 MULTIVITAMIN DAILY.
  • BREAKFAST IS THE BIGGEST MEAL OF THE DAY [and the most important]. Recommendations: egg [whites], yogurt w/ granola [nature’s valley apple crisp], a piece of fruit and 1 cup of juice.
  • EAT EVERY 3 HOURS [half a sandwich or something the size of your fist]. Preferably, something from all three food groups (protein, carb and veggie).
  • SNACKS are allowed between meals [at least 1 ½ hours after meal]. Preferably, something from the fruits and veggie food group [apples, pears, bananas, carrots, celery etc.] and or nuts [mixed unsalted or lightly salted is fine] in moderation (i.e. snack bags made in advance).
  • YOU ARE ALLOWED TO HAVE ONE CHEAT MEAL ONE DAY OUT OF THE WEEK [BREAKFAST OR LUNCH ONLY!!!!]

No Exceptions

  • YOU MUST DRINK 1 CUP OF WATER BEFORE AND AFTER EACH MEAL!!!!
  • YOU MUST MAINTAIN A LOW SODIUM DIET!!!!


Weekly Workout Routine 

  • YOU MUST WORKOUT AT HOME AT LEAST 3 DAYS OUT OF THE WEEK.
  • 2 MINS WARM-UP STRETCH
  • 10 LEG UPS
  • 10 PUSH UPS W/ LEG TWIST
  • 10 CRISS CROSS ABS
  • 15 SEC. PLANK
  • 15 SEC. WALL SIT W/ ARMS OUT
  • 2 MINS STRETCH
  • REPEAT FROM BEGINNING
  • ON YOUR DAYS OF REST YOU MUST STRETCH FOR 20 MINS.

 

RECOMMENDATION

SUN

MON

TUES

WED

THURS

FRI

SAT

S

W

W

S

W

S

BC

 

S = 20 MIN STRETCH

W = WORKOUT

BC = BOOT CAMP

  

BOOT CAMP WORKOUT ROUTINE

  • 10 MIN WARM-UP STRETCH
  • 10 ALTERNATING LOW IMPACT SQUATS
  • 10 LEG UPS
  • 10 PUSH UPS W/ LEG TWIST
  • 30 SEC. WALL SITS
  • 20 REACH FOR THE SKY CRUNCHES
  • 30 SEC. MOUNTAIN CLIMBERS
  • 30 SEC. ALTERNATING SCHUFFLE TOUCHS
  • 20 CRISS CROSS CRUNCHES
  • 4 COUNTS OF 8 TEA BO AB TURNS
  • 30 SEC. MODIFIED BRIDGE W/ BREATH OF FIRE
  • 30 SEC. PLANK HOLD
  • 5 MINS BREAK/STRETCH
  • REPEAT FROM BEGINNING 

[30 SEC. TO 1 MIN BREAK BETWEEN EACH EXERCISE]