Day 7 Recharge

Day 7 ~ 21 Day Transformation Challenge

Sunday FUNday

Reflect, Rejuvenate, Relax, Recharge

Woo woo Day 7, it means it's SUNDAY FUNDAY!!!!!  I love Day 7 it's a great day to reflect back and review the weeks accomplishments.  

Reflect back and recap your successes and take it easy!

Rejuvenate: Go to church, their is nothing better than LIVE Worship and LIVE Word of God.  Listen carefully to your Pastor and take notes.  

*Bonus:  buy the CD and add to your notes all week long!

Relax:  Dine out with family or friends stress free, relax you've got this, you just recapped everything yesterday so today you should be well prepared to order off the low cal menu or order your own creation: limit salt & no butter, request olive oil or spray.

Relax, no crazy workouts necessary today, instead walk along the beach or take nice leisurely walks around town, enjoy this gorgeous day with those you love. 

HOMEWORK TIME!!!

Recharge for another awesome week by doing your own personal research.  Research any struggle you faced last week so you overcome it next week.  

• Research scripture specific to your need. (blueletterbible)
• Research food tips specific to your needs (ex: how to stop binging: research shows it's due to skipping meals, not enough water, boredom, distracted, TV, up to late, etc)
• Research exercise specific to your needs: if you have health risk or if you want to target a specific area.  

Personal Note: August of last year I was struggling with my workouts and foods.  I was attending Turbo & ChaLEAN Extreme on a regular basis until summer hit.  I played most of July/ 3 weeks to be exact.  Those 3 weeks were fun, BUT not so much when trying to get back into a 5:30am routine.  When I finally got back I saw major transformation in a friend and got inspired.  I came home researched and was reminded of how doing the same thing over & over for 21 days creates a habit.  So I promised and pushed through never missing a beat.  Then each time I struggled and fell, I researched so I could get right back up and on track to my goals.
1. I learned we all fall, we are not perfect, never beat yourself up about it, just work harder.  Beating yourself up only detours you from your goals and pushes you into further failure. Brush yourself off and press ahead no matter what!
2. I learned binging was due to something lacking in your diet (not enough water, protein or food) or from skipping meals, binging due to being up too late, boredom, distracted with TV, shows with food encourage cravings, pictures of food, post of foods, grocery shopping, eating & driving, and if you have a big task you don't want to do yo may over eat to distract yourself from the task at hand, etc
3. I learned you should NEVER go below 1000 calories a day which most cleanses require you to do. (Shakeology cleanse is a little over 1000, woo wooo.  My fave!!!)
4. Sumo Wrestlers skip meals and binge on one big feast like an all you can eat buffet to gain weight. *more reason to never skip a meal again!
5. I studied the effects sugar, butter and salt: destroys & hinders your body from working properly, causes depression, hyper activity, cancer... over 70 health problems found. (I have replaced or limited all 3. My replacements: cinnamon for sugar, olive oil spray for butter or apple sauce when baking and I add salt to my meals or when cooking)
6. calorie consumption & BMI : knowing where you should be at and seeing whats in foods is eye opening.  I should only consume 1350-1500 calories and most foods in restaurants are 1500 for ONE MEAL. 
7. 3500 calories consumed = 1 lb gained ... I use to eat 3500 calorie meals in one setting 
8. water: I wasn't drinking enough so I studied reason to get encouraged to drink more: controls your weight, makes you feel full, hydrated, young, cleansing, flushes out fat....
9.Exercise: my problem area was my legs, butt and inner thighs, remedy: squats, lunges, side squats up and off a step & Brazilian booty exercises 
10. I studied the best tools for six pack abs: drink 16oz of water within 30 minutes of waking and eat 20-30 gms of protein within 30 mins of waking.


* I have applied and tested all 10 studies and have enjoyed wonderful results!  Knowledge is a key element to success, when applied!


Post your findings please!!!

 God Bless! Mmmuwah!!


Angela Castro
Facebook: http://tinyurl.com/angelacastro21DaytTC
Twitter: angelacastro1
www.myshakeology.com/angelacastro
www.beachbodycoach.com/angelacastro


Please post your achievements and encourage others by your success!!