KS 1075's Fun Fit Challenge

On Monday, October 1st, Tony V, Toshamakia, Rosa, DJ Staxx, Kiohona B, Smtichell, Mangee & our KS1075 radio family weighed in and wrote down our fit goals for the next 30 days! 

Changing your body & way of thinking isn't easy but the KS1075 Family has come together for a Fun Fit Challenge and through this challenge we will learn and show you that team work is a huge deal.

You can do this with your own family. Its never too late to get going!

We will talk about challenging each other, while sharing our ups & downs, sore days, cravings and our body changes. 

We're hoping to motivate you to push yourself to be better! 

We have a FREE meal plan below from Tenika J, she is Toshamakia's best friend and a nutritionist. Scroll down to see the meal and excercise plans below.

The #KS1075Fit30 Challenge will end on Halloween morning Oct. 31!

We are ALL more excited than we thought we would be! ~Toshamakia

MEAL PLAN

Week 1 & Week 2

WOMEN

Meal 1

1 Gluten Free Waffle or Protein Waffle (Kodak Brand is amazing)

1 tbsp almond butter or cashew butter

1 serving sugar free jelly or 1 tbsp. natural raw honey

1 medium orange or ½ cup berries

Meal 2

1 protein shake (1 scoop powder, keep carb/sugar grams below 4g)

Meal 3

4 oz cod, white fish, Chicken Breast, Turkey Breast (if choosing ground 97% fat free)

Unlimited green veggies (green beans, asparagus, spinach, kale, cabbage, mixed green salad)

½ cup rice, quinoa, red potatoes

Meal 4

2 egg whites, 1 pouch tuna

Meal 5

4oz cod, salmon, chicken, sirloin

1 serving (green beans, asparagus, spinach, kale)

Men

Meal 1

2 Gluten Free Waffle or Protein Waffle (Kodak Brand is amazing)

1 tbsp almond butter or cashew butter

1 serving sugar free jelly or 1 tbsp. natural raw honey

1 medium orange or ½ cup berries

Meal 2

1 protein shake (2 scoops powder, keep carb/sugar grams below 4g)

Meal 3

5 oz cod, white fish, Chicken Breast, Turkey Breast (if choosing ground 97% fat free)

Unlimited green veggies (green beans, asparagus, spinach, kale, cabbage, mixed green salad)

½ cup rice, quinoa, red potatoes

Meal 4

4 egg whites, 1 pouch tuna

Meal 5

6 oz cod, salmon, chicken breast, sirloin

1 serving (green beans, asparagus, spinach, kale)

You owe your mind, body, and soul the healthiest version of you!!! I Believe in the power & strength that is you!!

Many Blessings,

Tenika Joyner, Owner simplyYVONJ Lifestyle Brand

Instagram @simplyyvonj

EXCERCISE PLAN

Monday: Cardio + Legs + Core

Tuesday: Cardio + Arms + Core

Wednesday: The YVONJbody + Core

Thursday: 1 Full Hour of Cardio + Core

Friday: Cardio + Legs + Core

Saturday: Cardio + Arms + Core

Sunday: Active Rest Day (Yoga, Bellydance, Stretch)

Legs

Seated leg curl

Leg extensions

Squats

Seated hip adduction (inner movement)

Seated hip abduction (outer movement)

Calf raises

15-20 reps, 4 times

Arms

Overhead tricep extension

Bicep curl

Chest press

Shoulder press

Front deltoid raise

15-20 reps, 4 times

Core

50 crunches, 50 butterfly crunches, 50 oblique, 20 reverse crunches/leg lifts

Cardio intervals (to increase intensity add 5 or 10 pound dumbbells)

5 minute jumping jacks, 2 min high knees, 3 min jumping jacks, 2 min mountain climbers,

3 min jumping jacks, 2 min burpees, 3 min jumping jacks

THE YVONJbody

1 arm clean press 20x’s each side

Bent rows 20x’s each side

Twisters 100 x’s

Push ups 20 on your knees

Hop squats 20x’s

Dead lifts 20x’s

Wood choppers 30 x’s each side

Lunges 15 each leg

Burpee 10x’s

Good mornings 20x’s

Hop squats 20x’s

Kettle bell/dumbbell squat and raise 20x’s