Day 30

Day 30 – The last day of your program


Today we recap everything we have learned.

  • How to eat right
  • The importance of exercise
  • The importance of planning
  • The importance of a lifestyle change
  • You have been armed with every tool you will need for your lifestyle change. However, for most, it would be highly beneficial to go on with the second step of the 30 day plan, and enter into the Second 30 Days! For others, they find it necessary to step up to a full plan with Dr. Willey.

    Under our plans, we can custom tailor the diets for you, track your progress, and prepare the exercise plans that will help you dial in your fitness goals. Any way you look at it, we’ve given you a jump start on your journey. If we can help you get there faster, let us know. If you feel you want to fly solo for a while, we wish the best of luck to you, and remember that Dr. Willey’s book the Z-Diet is the perfect companion to this program. It will walk you through how to make that lifestyle change.

Step 1

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 30 minutes.

Click here for the walking chart

Step 2

Take your daily supplements, and track them in the tracker!

Step 3

Time to break in what you have just read! Hit the irons.

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[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 = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Seated Bent Over Rows”]

This is a very simple exercise that will stimulate your tricep muscles, and also help strengthen your arms for everyday motions, such as opening doors, pulling on drawers, lifting and moving, things, ect. This workout helps with upper back strength as well as improving posture and shoulder position.

Using small weights, soup cans, or a resistance band, you will pull your arms and elbows back and forth (if sitting on the ground with a band) or up and down if sitting on a ball or chair, as if you are doing a rowing motion. Do each positive and negative motion slow and steady, giving yourself resistane.

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[toggle title=”Seated Kickbacks”]

“Kickbacks” is a term that can be used for leg or arm workouts. For today’s exercise, we will be targeting the tricep muscles. Like your calf muscles, the tricep is dense and can tolerate higher repetitions unless you are increasing weight and going to muscle failure. In this case, start where you are comfortable and move yourself up.

While sitting or leaning on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time “kick” back your forearm, keeping your elbows still at your side, and continue this motion steadily back and forth. Switch to the other arm when your set is complete.


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[toggle title=”Heel Raises”]

The heel raise exercise is a great, and easy way to strengthen your calf muscles. It is simple to do and can be performed on any flat surface, step or stair in your home, your workplace, or outside.

With your legs slightly bended at the knee about shoulder width apart and back straight, stand up straight against a wall. In a slow and steady motion, push your body upward, balancing on your toes and using calf strength to hold you up. Release slowly and go down to the ground, pause, and repeat this motion. You can alternate doing your repetitions with both legs at the same time, and then switching to just single raises on your left leg, single on your right.

To make this exercise a little more challenging, do your heel raises on a stair or step, dipping downward and upward with your heels hanging off the surface you are using. Use a railing or chair back for balance if needed

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[blockquote align=”center” cite=”Arnold Palmer”]”I never quit trying. I never felt that I didn’t have a chance to win.” [/blockquote]
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