Finishing strong is what you do. There are a few people who are shy to update and that’s ok. Regardless of where you are, you have to finish thing STRONG. Today’s workout is just 4 exercises. Each exercise is to be performed for 10 reps and you have 4 rounds. I’m loving the progress, the weight loss updates and the habit that is being built. I have another challenge in store, but the accountability will be a bit great. Stay tuned and enjoy today’s workout:)

Burpee Toe Tap – 10 Reps
Pike Pushups – 10 Reps
Opposite Opposites – 10 Reps
Spiderman Pushups – 10 Reps
4 Rounds (WORK HARD!!)

Do you know fat is essential for the body?
Screen Shot 2014-04-16 at 10.58.19 PMThere are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is a macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. Fat is high in calories and small amounts can add up quickly. If you eat more calories than you need, you will gain weight. Excess weight is inked to poor health.

The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fat is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats. Simply stated, fat is made up of varying amounts of fatty acids. It’s the type and amount of fatty acid found in food that determines the effect of the fat on your health.

Avocado Garden Salad
This salad is easy to fix, looks great on a plate, and is delicious to eat.

Makes 6 servings.
1½ cups per serving.

Prep time:
20 minutes
6 cups torn or cut mixed salad greens
3 medium tomatoes,chopped
5 green onions, chopped
1 small cucumber, peeled and chopped
2 tablespoons lemon juice
1⁄3 teaspoon garlic powder
½ teaspoon ground black pepper
½ teaspoon salt
1 large avocado, peeled

Nutrition information per serving:
Calories 78, Carbohydrate 9 g, dietary Fiber 4 g, Protein 2 g, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 222 mg

1. Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl.
2. In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together.
3. Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick.
4.Arrange avocado slices on top of salad and serve immediately.

[instapress tag=”hof21days” piccount=”6″ size=”90″ effect=”0″]

[instapress tag=”hofapproved” piccount=”6″ size=”90″ effect=”0″]

One response to “Day 17 – #HOF21DAYS – FINISH STRONG!!!!”

  1. Ali says:

    Morning – I have come to realize I’m not good at push ups – lol

    Did my 4 sets felt good

Leave a Reply