#KS1075Fit30 Challenge

February 2019

January might’ve been your trial month for 2019!

No worries, because Tony V & Toshamakia got you! Let’s push “each other” to be better for the next 30 days! You can do this!

Tune in to KS1075 to keep up with the KS1075 family for tips and more while we share our 30 day fit journey with you & you share yours with us! 

Call us up! Let us know how you’re doing, how sore you are and everything!

Just remember

  • No fried food 
  • No sugar filled drinks 
  • Drink more water 
  • Eat smaller healthier portions

Be sure to push yourself at least 3-4 times a week and do not allow your excuses to throw you off! 

We have your free meal plan by Tenika Joyner and an at home workout for Men & Women•

YVONJbody      
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 

  • 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
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