Hello there! I’m so excited because this is the first day of The 30 Day Slim-Down Challenge, and today we start (or continue) our way into a healthier lifestyle. Thank you and thumbs up to those that have already joined me in this challenge, I’m sure we are going to make a great team 🙂
It’s never late to join us, so if you want to do it or know a little bit more about this challenge you should look into the Join our 30 Day Slim-Down Challenge post and The Balanced Meal Plan to check out what the program consists of and how you can make your way into healthier habits too!
So let’s get into it!
It’s always crucial to have your weight and health goals over time, so you can revisit them week by week and keep yourself motivated. My personal goal for this challenge is to reach my ideal weight by loosing 13 pounds. It may be a hard goal to reach within 30 days (specially because when someone get’s close to his ideal weight, the last pounds are always harder to shred) but I’m very optimistic about it and I’m going to push myself day by day taking the most out of this program. Pinky Swear 😉
I’t doesn’t matter how big or small your objective is, the important thing is that you keep it in mind over time so that you keep yourself motivated and working hard. Believe me, results will come your way. So what are your goals?
If you want to know what is your ideal weight based on your BMI (body mass index) so you can better set your goals, you can find a great calculator here.
Second: Get it in writing!
Weight and measure yourself. During a slim-down program this activity is a must at least once a week, and once you are in a maintenance program you should keep the habit of weighting yourself at least once every 2 or 3 weeks for control.
So here is my data (I’ll be comparing it week by week):
- Height: 5.11 ft
- Current Weight: 130 lbs
- Goal Weight: 117 lbs
- Chest: 38.2 in
- Arm: 11.8 in
- Waist: 31.9 in
- Hip: 37 in
- Thigh: 22 in
Third: Day Meal Plan
Today will consist of 3 meals and 2 snacks, to keep my metabolism fired up. The recipes below are intended for a woman following The Balanced Meal Plan.
*Remember, if you are a man, increase the fruit intake by 1 unit, the veggie intake by 1 unit, the cereal intake by 1 unit and the meat intake by 2oz. For more information on the unit allowance per day, check out The Balanced Meal Plan.
Breakfast: Quinoa Breakfast Cereal
- 3 tbsp Quinoa (*Equivalent to 1 cereal unit)
- 1/2 cup Strawberries
- 1/2 Medium Banana
- 1/4 cup Blueberries
- 3/4 cup Skim Milk
- 1/2 cup Water
- 2 Splenda packets (or sugar substitute of your choice)
- A dash of Cinnamon
- Rinse Quinoa in cold water.
- Bring quinoa and water to a a boil, reduce heat, cover and simmer according to package cooking instructions (usually for about 15 min), let rest for 5 min and fluff with a fork. Finally add a dash of cinnamon and mix.
- Slice Strawberries and Banana
- Transfer quinoa to a bowl, add milk and splenda packages, mix well.
- Add blueberries, sliced strawberries, sliced banana and enjoy!
* Serve with a cup of black coffee or tea if you like!Nutritional Breakdown: Units Consumed: 2 fruit units, 1 cereal unit, .5 dairy units Calories Per Serving: 306 kcal Fat 2g, Cholesterol 5 mg, Sodium 99 mg, Potassium 381 mg, Carbohydrates 62 g (Dietary Fiber 5g, Sugars 29 g, Protein 13 g, Vitamin A 8%, Vitamin C 14%, Calcium 24%, Iron 3%)
Snack 1: Almonds
- 10 Almonds
Lunch: Smokey Roasted Chicken Legs
- 2 medium-small Chicken Legs
- 3 tsp Olive Oil, divided
- 1/4 tsp Smoked Paprika
- 1/4 tsp Garlic Powder
- 1/2 tsp Salt
- 1/2 tsp Onion Powder
- a dash of Black Pepper
- 1/4 tsp Rosemary (optional)
- 1/4 tsp Thyme (optional)
- *2 carrots quartered (sliced once horizontally and once vertically)
- 2 fingerling potatoes halved
- Preheat oven to 425 F / 220 C
- Rinse the chicken legs and pat them dry with a paper towel
- Mix 2 tsp of olive oil with the spices (paprika, garlic, salt, onion, pepper) until forming a red paste. Brush or rub the chicken legs on both sides with the mixture.
- Mix 1 tsp of olive oil, rosemary, thyme, potatoes and carrots. Add salt and pepper to taste.
- In a baking pan lined with aluminum foil (for easy cleaning) line the quartered carrots as a “bed” for the chicken. Place the chicken legs on top of the carrots (this will enable them to cook evenly and stay juicy) and finally distribute the potatoes.
- Place in the oven and bake for 20 minutes.
- Raise oven temperature to 475 F / 250 C and bake for 10 more minutes or until fully cooked. If you want the chicken’s skin to be extra crunchy broil for 1 or 2 additional minutes (*keep a close eye on it so the skin doesn’t burn! haha trust me).
- Let it cool for about 5 minutes and enjoy!
* The carrots are meant to create a “bed” for the chicken in order to ensure even cooking, so you need about 2 carrots quartered to do so. Nevertheless, to respect the veggie unit allowance per day you can only eat about 3-4 pieces of baked carrot.Nutritional Breakdown: Units Consumed: 1 fat unit Calories per serving: 411 kcal Fat 16g (Saturated Fat 4g, Polyunsaturated Fat 2g, Monounsaturated Fat 10 g), Cholesterol 108 mg, Sodium 625 mg, Potassium 252 mg, Carbohydrates 20 g (Dietary Fiber 4 g, Sugars 5 g), Protein 43 g, Vitamin A 165%, Vitamin C 30%, Calcium 4%, Iron 8%
Snack 2: Quick Milk Coffee
- 3/4 cup Skim Milk
- 1/4 to 3/4 cup Water (depending on your preference)
- 1 tsp Instant Coffee
- 1 Splenda packet (or sugar substitute of your choice)
- Pour milk and water in a cup or glass, microwave for 1 to 1:30 min.
- Add coffee and Splenda. Stir and enjoy!
Dinner: Ham and Balsamic Sandwich
- 2 oz. Panela or Fresco Cheese
- 1 oz. slice of Ham (I prefer oven roasted turkey breast)
- 2 Whole Wheat Bread slices ( 1 oz. each)
- 1 tbsp reduced fat Mayonnaise
- Lettuce, tomato and balsamic vinegar to taste.
- Preheat grill or pan on medium-high heat
- Spread mayonnaise on both bread slices
- Layer bread, cheese, ham and veggies of your choice and sprinkle with a bit of balsamic vinegar.
- Place sandwich on grill and toast for about 1 minute per side. Enjoy!
Fourth: Exercise Plan
There are amazing running, biking, ellipticaling, spinning, swimming and workout routines out there, and everybody has a preference for one or another. It doesn’t matter! Do what inspires you the most or fits into your schedule, as long as you try to do at least 30 min. of cardio 5 times a week (highly recommended). You won’t regret it 😉
Nevertheless I’m going to share with you the workout routines that I like or that I’m willing to try ok? Feel free to join!
I used to be one of those girls that always found an excuse to exercise…: “This weather is too cold (or hot), I’ll start exercising in the summer (or winter haha)”, “I hate the gym, too much routine (and everybody is watching! :S )”, “I was not meant for running, soo boring”, and I could go on and on and on… You know what? It has to end some day! You run out of excuses and you realize that there is no harm in trying, specially when you need to jump to a more healthy lifestyle. So I started trying different workout routines to see which one fitted my preferences and shcedule the best.
I’ve found out that I’m still not the gym person, but there are other exercises that keep me motivated, that make me forget I’m exercising, that can sometimes be done at home or that are non-time consuming (while still effective) that I just can do them in a reasonable time and forget about it during the day.
So, since I’m a big music lover, today I’m starting the Zumba Total Body Transformation routine. This is a routine that you can follow at home (which is perfect for me because saves me commuting time) and consists of full body exercise to the rhythms of salsa, cumbia, reggaeton, country and much more.
I’ve done this routine before but without much structure, on and off and in between other exercises. But starting today I’m following the suggested “10 Day Accelerated Fat-Loss Program” workout schedule (told you, I’m going all the way to accelerate my metabolism the natural way haha) to see how it works.
If you want to know more about this schedule, check out my post on Zumba Total Body Transformation: Trial and Review
All right! So this is all for today folks, lets start shredding those pounds and see you tomorrow!
Remember! If you want to partner and join us for this challenge, you can do so by keeping an eye on the following posts under “The 30 Day Slim-Down Challenge” series, or subscribe to Be.Daze. Live’s mailing list (the colored bar atop of your screen) to keep you posted on it.