Coach Be’s 10 Day Challenge #1 – Track and WIN

Hey folks,

I recently left the country for a week but it was important to me that I left my 1-on-1 students something to work toward in my absence.  So I penned this 10 day challenge for them, and YOU at the phase you are now in the E4A curriculum will benefit from this as well.

Step 1 – Read through it thoroughly

Step 2 – Create some sort of score keeping device (paper / spreadsheet / mobile device) that will last 10 days.

Step 3 – Prepare.  Head to the cabinets and see what you have and what you need.

Step 4 – Commit to a start date in the next 72 hours.

Step 5 – Execute and report in.  Let us know how you are doing.

Keep score and work to tackle this challenge and every measurement we track will move in your favor!
Keep a tally of each item over the next 10 days and submit once time is up.

For success, you MUST track every day.

Let’s get to it.
– – –

Coach Be’s 10 Day Challenge:

30 servings of whole protein including:

  • 3 Omega-3 eggs
  • a grilled palm sized portion of chicken, fish, whole turkey, tofu or steak (not ground)
  • 3/4 cup of beans or legumes

5 – 25g protein shakes

20L of water, including unsweetened green tea or black coffee

30 handful size servings of:

  • Broccoli
  • Cauliflower
  • Kale
  • Spinach
  • Cabbage
  • Brussels sprouts
  • Asparagus

4 – 10 round HIIT sprint workouts:
30 seconds work / 30 seconds rest
If treadmill: incline 2+. Run speed 8.5+ mph minimum. Run for 30s hop off for 30s. Repeat 10 times.

That’s it!!!

Be sure to reference your E4A plates. They are the roadmap to success.

-Coach Be


1 Comment

  • Tammy

    Reply Reply August 26, 2013

    Coach Be,
    So we need to have a serving of each item on the list? If so I will do this!

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