Day 12

Day 12 – Second Day of Supplements!!

MULTIVITAMINS

The best source of supplements is your diet – real food! Supplementing your diet with vitamins and minerals can be important as I have met far too many people with weight problems that where undernourished. That’s right – over weight, but malnourished. This is due to the lack of fruits and vegetables, good lean proteins such as nuts and seeds. I will be making some simple supplement suggestions as we move together during our month of new found health to help assist you in reaching your goals.

Multivitamins are a combination of many different vitamins that are normally found in foods other natural sources. Multivitamins can be used to treat vitamin deficiencies (lack of vitamins) caused by illness, pregnancy, poor nutrition, digestive disorders, and many other conditions.

Multivitamins may also be used for other purposes not listed in your 30 day guide.

Always consult your doctor before taking and supplements.

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What you should know about Multivitamins:

Never take more than the recommended dose of a multivitamin. Avoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar vitamin products together can result in a vitamin overdose or serious side effects.

Many multivitamin products also contain minerals such as calcium, iron, magnesium, potassium, and zinc. Minerals (especially taken in large doses) can cause side effects such as tooth staining, increased urination, stomach bleeding, uneven heart rate, confusion, and muscle weakness or limp feeling. Read the label of any multivitamin product you take to make sure you are aware of what it contains.

Seek emergency medical attention if you think you have used too much of this medicine. An overdose of vitamins A, D, E, or K can cause serious or life-threatening side effects. Certain minerals contained in a multivitamin may also cause serious overdose symptoms if you take too much.

Overdose symptoms may include stomach pain, vomiting, diarrhea, constipation, loss of appetite, hair loss, peeling skin, tingly feeling in or around your mouth, changes in menstrual periods, weight loss, severe headache, muscle or joint pain, severe back pain, blood in your urine, pale skin, and easy bruising or bleeding.

Do not take this medication with milk, other dairy products, calcium supplements, or antacids that contain calcium. Calcium may make it harder for your body to absorb certain ingredients of the multivitamin.

Get emergency medical help if you have any of these signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.

When taken as directed, multivitamins are not expected to cause serious side effects. Less serious side effects may include upset stomach, headache, or unusual or unpleasant taste in your mouth.

[note title=”Recommendation:”] Days 1-30: Take your daily multi-vitamin as directed[/note]

Don’t worry, we’ll recap all the supplements as we go.

Click here for a summary of the Supplements

Step 1

Review the supplements offered, and compare it with what you purchased yesterday to make sure you got all the supplements you needed.

Step 2

Don’t forget to take your supplements and track them in the tracker!

Step 3

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 21 minutes.

Click here for the walking chart

Step 4

Resistance training – No time like the present to get back at it! Hope you enjoyed your day off.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 1215 repetitions/set

Medium Weight = 1012 repetitions/set

Heavy Weight = 810 repetitions/set

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[toggle title=”Sitting Curls”] Sit with your back straight against a chair, feet about shoulders width apart, and some form of weights in hand (dumbbells, soup cans) and lift at a steady pace, release at a steady pace. Make sure that you keep your elbow by your side as you make the movements up and down. Use the chart on the following page as your guide for your repetitions and sets each day.

Click here for the lifting tracker

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[toggle title=”Wall Squats”]A wall squat is an excellent way to work out your glutes, quads, and hamstrings. It can also be a good core workout for your abdomen and lower back.

As your back sits flush against a wall, place your feet about shoulders width apart. Start the workout by bending your knees and lowering your back until your legs are at a 90* angle. Straighten your legs to a standing position, and repeat. When your knees are bent, it is important not to go past 90* to prevent strain, and keep your posture straight and up right. (If your knees go over your toes, then you are adding additional strain to your knees, and are in risk of injury).

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[blockquote align=”center” cite=”Bo Jackson”] “If my mother put on a helmet and shoulder pads and a uniform that wasn’t the same as the one I was wearing, I’d run over her if she was in my way. And I love my mother.” [/blockquote]

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