30 day challenge

Best 30 Day Challenge To Fit Into Your Wedding Dress 2019

Review Title

30 day challenge to look and feel good in your wedding dress.For your special day with your perfect partner.This guide is broken down into three sections.

1.30 day challenge Mindset

2. 30 day challenge Training and Resting

3.30 day challenge Food and Water

Are you hearing wedding bells? 

Are you planning for and dreaming of the happiest day of your life?

We want to help you achieve your goal weight and boost your confidence with our 30 day Wedding Prep guide.

1.30 day challenge Mindset

To help with mindset with have a great post with some supportive tool to aid your mindset.Please click on the link below

Making A healthy choice for weight loss and happiness

2.30 day challenge Training and Resting

This training program has been designed so you can complete this at home and with minimal space.

Target 1:To complete 15,000 steps a day. Try and complete 5 out of your 7 days in the morning.

Target 2:To complete 2 rounds of the exercises below in week 1,3 rounds in week 2,4 rounds in week 3 and five rounds in week 4

Equipment Needed: a yoga mat or soft surface to exercise on, a set of an exercise ball (either a 55cm or 65cm ball of medium weight (10-12 lbs), and an interval timer.

Warm-up with the video below. Take it easy in the first week. Due to the adaptations, your body is going through

What to do:
1. Perform each exercise for 12-15 repetitions.
2. Rest one minute at the end of each circuit.
4. 1 circuit week 1,2 circuits in week 2,3circuits in week 3,4 circuits in week 4

Here we go!

30 day challenge Fit library Callisthenics Burpees

Movement Patterns: Push Up, Squat
Equipment Used: Bodyweight

Fit library Instructions:

  • Standing with good posture.
  • Squat down to place your hands on the floor just wider than your shoulders.
  • Jump your feet back to touch the floor and perform a push-up.
  • Jump your feet back to near your shoulders then explosively extend your legs to jump into the air.
  • Repeat for the prescribed number of reps.

30 day challenge Fit library Callisthenics Prison Squats

Movement Patterns: Squat
Equipment Used: Bodyweight

Fit library Instructions:

  • Stand in comfortable stance arms locked bend your head.
  • Inhale then slowly lower into the squat as you are exhaling.
  • Go as low as you comfortably can ideally to the full squat position then inhale as you return to the start.
  • Breathe throughout through the nose if you can if you need to exhale through your mouth purse your lips to keep some tension in them.

30 day challenge fit library Callisthenics Push Ups

Movement Patterns: Push Up
Equipment Used: Bodyweight
Muscle Groups: Pec Major, Triceps

Fit library Instructions:

  • Lie face down hands a comfortable width at shoulder height.
  • Take a diaphragmatic breath and draw your belly button inwards. Exhale through pursed lips pushing yourself up to a plank position keeping your head and spine in alignment.
  • Inhale as you lower back to the ground.
  • Repeat for the prescribed number of reps.

30 day challenge fit library Callisthenics Swiss Ball Crunches

Movement Patterns: bend

Equipment Used: Swiss Ball

Fit library Instructions:

  • Lying over a swiss ball with your tailbone and head touching the ball arms crossed on your chest and your tongue on the roof of your mouth.
  • Draw your belly button inwards slowly crunch up imagine rolling from your head to your spine like rolling up the carpet.
  • Slowly unwind from the low back to your head and repeat.
  • Exhale on the way up and inhale on the way down.

30 day challenge Fit library Callisthenics Swiss ball Superman

Movement Patterns: Back/Hip Extension
Equipment Used: Swiss Ball

Fit library Instructions:

  • Lying face down over a swiss ball.
  • Lift your left arm and right leg so they are about the same height.
  • Your thumb should be facing up and your arm around 45° from your head.
  • Lower and switch sides.

30 day challenge Fit library Callisthenics Supine hip extension

Movement Patterns: Back/Hip Extension, Bend, Squat
Equipment Used: Swiss Ball

Fit library Instructions:

  • Sitting on a Swiss ball roll back so that your head shoulders and upper backrest on the ball.
  • Lift your hips up so your shoulders hips and knees are in a straight line.
  • Slowly drop your pelvis back to the floor and repeat.
  • Do not roll backward and forwards on the ball it is ok for the ball to move slightly forward as you drop down however the knees should not move in front of your feet.

Resting during this 30 day challenge is a key element to this 30 challenge. So sleep is a major factor in this. This helps with this binaural beats is a get supported in getting the body into the right cycles to aid recovery. Below is a couple you can use to aid you on your journey.Bedtime time is 10.30pm.

Binaural Beats for Deep Sleep, Soothing Relaxation & Peaceful Mind

Complete Must-Have Collection of Binaural Beats Meditation BrainWaves Alpha Beta Theta Delta Gamma Hz

3.30 day challenge Food and Water

For this section we are going to keep it really simple.We are going to use the C.R.A.P/F.O.O.D principle

20% daily intake of C.R.A.P

C.Coffee: No coffee after 3pm and do not drink the coffee on a empty stomach

R.Refine carbs:limit the amount of white floor,Parstrisized products,Table salt and raw sugar of all kinds.Try and keep the limit to under a 100g

A.No alcohol drinks and artificial sweeteners for the whole challenege

P.Processed food.No more then 100g of processed food a day

80% daily intake of F.O.O.D

F.5 to 9 pieces of low glycemic load fruit and vegatables before 7pm

O.Organic free range organic protein sourse

O.Omege 3 Fish oil (either use a supplement or eat 1-2 piece of cold water fish a week.

D.Drink half your body weight in ounces (water).Try and drink at least 25% before 12 noon.

Final thoughts

Take your time with the 30 day challenge.Listen to your body and your limits.

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