Day 1 – #HOF21DAYS – Fitness Test #1
Today you will start the challenge off with a fitness test. The main benefit of the test is to establish your strengths and weaknesses, whether you are a beginner or an experienced athlete. You will compare your test results 2 more times throughout this challenge, so work really hard to gauge your improvements. You have 21 days, which is not a long period of time, but with your dedication and willingness to eat cleaner, rest more and exercise more, you can see a change that’s worth documenting? Take a photo of yourself while you’re at it. The video below is the fitness test. The video has 60 second blocks of time set out, so you can perform the exercises while I perform them. Make sure to accurately count each rep as outlined. Do your best!!!!
Need a breakfast idea? Recovering post-workout is very important for your health. As much as it will benefit you today, it will set you up for a successful workout tomorrow. You are refilling your glycogen tank and you are basically “topping” off your storage tank. So don’t skip it all all, even if it’s a protein packed smoothie.
½ slice whole wheat bread
½ teaspoon olive oil
1 clove garlic, finely chopped
nonstick cooking spray
¾ cup egg substitute
2 tablespoons grated
part-skim Mozzarella cheese
1 large tomato, chopped
1 teaspoon dried basil
Nutrition information per serving:
Calories 235, Carbohydrate 18 g, dietary Fiber 5 g, Protein 27 g, Total Fat 7 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 8 mg, Sodium 506 mg
1.Preheat oven to 300°F.
2.Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet
and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool.
3.Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute.
4.When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low.
5.Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the
filling. Slide the omelet on a plate and serve
Make sure to check out some of your fellow participants on Instagram. Use #HOF21DAYS and be an inspiration for someone else.
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