Neila Rey / Meanrat 30 Days of Change
Every day is a new opportunity to make a difference in your life, make a positive change in yourself and your world. Every day is a new beginning and, perhaps, today is the day to set a new goal and see it through.
Download the Complete 30 Days of Change Exercises
(Right Mouse Click and Select Save As)
[button href="http://ClubBoost.com/wp-content/uploads/2013/05/30-days-of-change.pdf" colorstart="#ff5335" colorend="#FFFFFF" colortext="#FFFFFF" icon_size="12" class="" target="" color="" align="vertical" width="normal" icon="" ]Download[/button]
MeanRat.com
You are stronger than you think and you’ve got what it takes, you do. And if you tell yourself that more often instead of looking for yet another excuse you’ll glide through every obstacle on your way to your goal. Commit, get a plan, stay with it and never, ever doubt yourself. 
Day 4 | 30 Days Of Change Good habit: look for the good that’s present in everything. Many people tend to see something wrong with everything around them just because they taught themselves to look for drawbacks and the other, less attractive side of things, first. It’s a habit to see the negative before the positive, often even ignoring the latter. The moment you react to something new, take a moment and ask yourself: “what’s the positive side of it?” and hold on to that thought. It applies to things, events and people. You can cultivate a more positive outlook towards life in general if you teach yourself to react positively to begin with. Try going on for an entire day actively stopping yourself from thinking about the drawbacks and looking for the best in a situation, an object or information or a person you meet. Today’s training: Work with the time intervals and make sure you push yourself during the hard patches of the run. It doesn’t matter if you are a beginner, intermediate or have a pretty advanced level of fitness - your job is to go all out during the few minutes of hard running. You can do it in a park, field, around the block or at the gym on a treadmill. Learn something new: In a word of tech where everyone is carving their own piece of the web it’s good to understand at least a little bit of what’s going on behind the scenes – look into the world of code... and be awed. You don’t have to become an expert or even a coder as long as you understand the principles behind it and see how it works. Check out simple coding techniques, look at the source code of pages and read up on the basics of the web. You will no longer think it’s magic… you’ll know it’s a mess! :) 
Day 5 | 30 Days Of Change Complete each exercise one after the other with no rest in between. Once cycle one is complete - rest for 90 Seconds. Repeat the whole cycle again. Beginners: 2 times, intermediate: 4 times & advanced: 6 times.
Download the Complete 30 Days of Change Exercises
(Right Mouse Click and Select Save As)
[button href="http://ClubBoost.com/wp-content/uploads/2013/05/30-days-of-change.pdf" colorstart="#ff5335" colorend="#FFFFFF" colortext="#FFFFFF" icon_size="12" class="" target="" color="" align="vertical" width="normal" icon="" ]Download[/button]
You are stronger than you think and you’ve got what it takes, you do. And if you tell yourself that more often instead of looking for yet another excuse you’ll glide through every obstacle on your way to your goal. Commit, get a plan, stay with it and never, ever doubt yourself.
Good habit: start a food/exercise journal. Sometimes it helps to see just how much you have already done to understand how important it is to continue. And even small efforts count here. Writing down what you ate and how much you ate may help you with portion control. We often snack absentmindedly and then wonder where all that extra weight came from at the end of the month. We all overeat simply because we don’t pay attention to food but once you write it down, however mindless was the compulsion to have the unnecessary snack, you are unlikely to reach for another one. Make yourself accountable for everything you eat.
Today’s training: If you can’t perform the routine with short breaks just make sure you get the numbers done by the end of the day. You can do cycling, swimming or circuit training instead of running for 30, 40 or 50 minutes depending on your fitness level. Learn something new: Learn how to say your name in sign language and learn a few basic phrases. Fruit of the day: Bananas are a caloric dense fruit. Consumption of just one banana any time through the day can make you feel more energetic. It’s a good source of potassium and magnesium which aid in maintaining normal blood pressure and are heart protective. The high potassium content promotes bone health too. Bananas can be an ideal pre and post workout food. The simple sugars present in them quickly provide energy and normalize the blood sugar levels. Recipe of the day: Lettuce salad with olive oil and walnuts 1 medium Iceberg lettuce 2 cucumber 1 oz of walnuts 1 oz sunflower seeds 1 tsps olive oil Spices Fill the 2/3 of the bowl with iceberg salad and make sure that all of it has bright coloring. Peel and cut the cucumber and lettuce and just toss everything in a bowl, add a little bit of olive oil, spices for your taste and it’s ready.
Day 2 | 30 Days Of Change
Good habit: change your drinking habits by keeping a bottle of water next to you at all times. If you are addicted to sugary drinks try making flavored water instead to satisfy the craving (recipe below). Today’s training: The plank exercise is one of the top ten abdominal exercises. This exercise is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. Rest your body on your forearms with your palms flat on the floor. Check that your shoulders are aligned directly over your elbows. Make sure that your legs are straight behind you with your ankles, knees and thighs touching. Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhalations and exhale steadily. As time goes on while you are in the plank position, you may notice your stomach beginning to drop or your hips rise. To avoid this, remain aware of your position and keep your abs engaged, working to keep your body in a straight line. To perform a wall sit start with your back against a wall with your feet shoulder width apart and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the floor. Adjust your feet if you need to so that your knees are directly above your ankles. Keep your back flat against the wall and hold the position. For the Stairs challenge listen to the song "Gonna Fly Now" and make sure you give it your all! Learn something new: pick a country on the map, any country you don’t know much about and do a full search for it: its culture, customs and traditions, what does it export and what it’s famous for. Recipe of the day: Slice one lemon and one lime and add them with a few fresh mint leaves to 2lt of water - keep it in the fridge overnight and drink during the following day.
Day 3 | 30 Days Of Change
Good habit: Stop buying snacks and sweets and storing them in the house. So if you were to have a treat you would have to go out and get it while giving yourself time to change your mind. In most cases, it’ll be too much of an effort to leave the house. If you know you are likely to give in and buy something you know you are not supposed to - like biscuits or chocolate - avoid going into that aisle of the supermarket altogether, just go around it. When we are hungry it’s especially a bad idea to shop for food. Have a snack before going grocery shopping to make a better judgement regarding the items you pick. Today’s training: Today it’s all about the time. In 90 minutes you can walk around 4.5 miles which will burn on average 300-350 calories depending on your weight and fitness level – the heavier you are the more you’ll burn. If you can’t allocate the whole 90 minutes you can split it through the day as long as you do 90 minutes in total. If you can run, even better – make it a slow run and you can split it into chunks too. Learn something new: Exercise your memory today and take on learning a poem of your choice. Our mind is the repository of innumerable chunks of patterned language, yet, most of them are from our childhood. As children we yearn for it to be filled and easily catch on and remember even more complex longer verses. As adults having other problems we tend to rely on short-term memory, getting more and more forgetful. Memory is a muscle that we are supposed to exercise the same way we exercise our bodies but most of us simply have more important real-life issues to make time for something that seems so unimportant. It is important, though. You don’t have to spend a long time learning a poem, and it’ll be easier with a poem that you actually enjoy, but take 10-15 minutes before bed re-reading it and memorising a few lines at a time. Keep it on your mobile in a text-app with a shortcut for easy access. I, personally, recommend you start with The Road Not Taken by Robert Frost. Recipe: Mayonnaise free Caesar salad 1 chicken breasts, cooked and thinly sliced 7oz lettuce For the sauce: 7oz Greek low fat yogurt, 1tsp mustard, ½ tsps hot paprika, 1 garlic clove (crashed), lemon juice (just a squeeze), salt and pepper for taste - Combine in a bowl and serve. Recipe: Crustless spinach quiche: 1/2 onion, chopped 1/2 (10 ounce) package frozen chopped spinach, thawed and drained 2 eggs, beaten 1/2 cups shredded light cheese salt & ground black pepper 1 tsps olive oil - Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan. - Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated. - In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan. - Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving. Day 4 | 30 Days Of Change Good habit: look for the good that’s present in everything. Many people tend to see something wrong with everything around them just because they taught themselves to look for drawbacks and the other, less attractive side of things, first. It’s a habit to see the negative before the positive, often even ignoring the latter. The moment you react to something new, take a moment and ask yourself: “what’s the positive side of it?” and hold on to that thought. It applies to things, events and people. You can cultivate a more positive outlook towards life in general if you teach yourself to react positively to begin with. Try going on for an entire day actively stopping yourself from thinking about the drawbacks and looking for the best in a situation, an object or information or a person you meet. Today’s training: Work with the time intervals and make sure you push yourself during the hard patches of the run. It doesn’t matter if you are a beginner, intermediate or have a pretty advanced level of fitness - your job is to go all out during the few minutes of hard running. You can do it in a park, field, around the block or at the gym on a treadmill. Learn something new: In a word of tech where everyone is carving their own piece of the web it’s good to understand at least a little bit of what’s going on behind the scenes – look into the world of code... and be awed. You don’t have to become an expert or even a coder as long as you understand the principles behind it and see how it works. Check out simple coding techniques, look at the source code of pages and read up on the basics of the web. You will no longer think it’s magic… you’ll know it’s a mess! :) Day 5 | 30 Days Of Change Complete each exercise one after the other with no rest in between. Once cycle one is complete - rest for 90 Seconds. Repeat the whole cycle again. Beginners: 2 times, intermediate: 4 times & advanced: 6 times.
Download the Complete 30 Days of Change Exercises
(Right Mouse Click and Select Save As)
[button href="http://ClubBoost.com/wp-content/uploads/2013/05/30-days-of-change.pdf" colorstart="#ff5335" colorend="#FFFFFF" colortext="#FFFFFF" icon_size="12" class="" target="" color="" align="vertical" width="normal" icon="" ]Download[/button]