Let's recap:

Part 1 - Do 100 push-ups everyday for a week.

Part 2 - Burn 100 more calories than you normally do everyday for a week.

So what's Part 3? Every day for this week, I want you to switch out 100 calories per day for a healthier choice. I am assuming that most of you are trying to limit your caloric intake, and especially when you are exercising, I want to make sure that you are taking in enough calories. But we can always make a better choice.

How?

Order your drink at Starbucks sugar free and have it made with non-fat milk. (Do I even need to say no whip?) Even better? Switch your coffee for hot tea.

Instead of having a turkey sandwich for lunch, replace the bread and serve the meat over greens for a healthy salad.

Instead of crackers with soup, crunch on carrots or celery.

Those are just a few suggestions - there are tons more. Small changes can add up if you just take the time to think about it.

Are you in??

SIDE NOTE - I always like to be the first to tell you about *NEW* products. Check out the latest creation from our friends at Jerky.com called Sasquatch Jerky. You won't find it anywhere else - promise!! Made from 100% of the highest quality Sasquatch meat. It's the perfect high-protein and low-calorie snack! You could use it in your challenge this week. Try it today!

Legs to Stand On

A lot of people who strength train come into the gym and miss the biggest calorie burn. So many people associate weight lifting with lat pull-downs, chest press, bicep curls, and overhead presses. After all, their cardio workouts work their legs, right? Strength training is for the upper body. 

Wrong. 

Your legs have the biggest muscles in your body - the quadriceps, the hamstrings, and the glutes. If you don't work these muscles on the days you lift, you are missing out!

Here's a killer routine to get you started - with some extra spurts of cardio inbetween. This is a great lower-body challenge for a high-intensity workout day to help you get a leg up on your competition. 

(If you are confused about some of the exercises, head to http://www.bodybuilding.com/fun/exercises.htm. At the bottom of the page, you can search for the exercise and get a detailed explanation!)

Workout:

Reverse Lunges: Do 2 - 3 sets of 12 reps per leg.

Treadmill: - Run 8 minutes at 6.5 mph

Bicep Curls from a Lunge Position: Do 1 set of 18 reps. Immediately, switch legs and do a Lateral Raise from a Lunge Position. Do 1 set of 18 reps. Repeat this combination 3 times. 

Treadmill - 8 minutes at 6.5 mph

Incline Crunches: 15 - 20 reps

Prone Kneeling Leg Extensions: 3 sets of 18 reps per leg

Treadmill - Walk 5 - 8 minutes at a 3.5 pace with as much incline as you can stand.

Forward Lunges: 3 sets of 20 reps per leg

Traveling Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side. How long can you keep it up? (Each time you do this workout, you should aim to take a few more steps.

Treadmill - Walk 5 minutes for cool down. 

Don't forget to stretch!

BUST A RUT (And kick your butt!)

As a personal trainer, one of the top questions I am asked is, "If I am trying to lose weight, should I concentrate more on cardio, or should I focus on weight training?" I'm sure they love my response when I say, "Yes!" Not exactly the answer they were hoping for.

But the fact is, it's true. One of the best ways to lose weight is through circuit training, where you are alternating cardio and strength training drills in one workout. It's a guarenteed way to get you into your personal fat-burning zone.

BUT please remember that it is an ADVANCED way to lose weight. If you bust into a gym for the first time in 10 years and attempt to do this routine, you will leave the gym feeling sore, useless, and defeated. Don't do that to yourself. Build a fitness base by slowly building up your strength and your endurance. Then when you are ready to take your fitness to the next level, advance to circuit training.

If you have been in the gym for a while and you aren't quite seeing the dramatic results you saw when you first started your workout plan, try adding this routine into the mix 1 day next week. It should take you about an hour and a half to complete. The next week, try it for 2 days. The week after that and for 3 more weeks following, aim for 3 days per week. I have a 100% success rate with this workout.

I repeat, this is an ADVANCED workout.

Cardio:

SPRINTS – 30 minutes – Every 2 minutes, sprint for 30 seconds.

Strength:

`1) Heavy Squats – 90 lbs. – 3 sets of 15-25 reps
(Sprint 1 lap between sets)

2) Incline Chest Flyes – 12 lbs. – 3 sets of 25 reps
(50 Jumping Jacks between sets)

3) Lunges w/ Glute Lift - 12 lbs. - 3 sets of 15 - each leg
(10 unlevel push-ups each side between sets)

**Walking Lunges – 1 Lap w/ 7 lb. dumbbells**

4) Power Clean & Press – 30 lbs. – 3 sets of 10
(20 athletic lunges between sets)

5) Step=Up with Bicep Curl – 7 lb dumbbells - 3 sets of 20
(20 tricep dips between sets)

6) Power Squat with Medicine Ball Toss – 2 sets of 20

7) Leg Burnout – 250 Rep Combo of Squats/Lunges

Abs:

500 crunches, alternating exercises every 25 reps

FULL BODY STRETCH! - Take at least 10 minutes to stretch EVERY MUSCLE in your body. It's that important.