Every July the world turns its attention to one of the most physically challenging athletic events in the world:
The Tour de France. Twenty-Three days of challenges with only two rest days that traverse Europe's most beautiful countryside. I have decided (to help kick off some baby weight) to create a
23 day challenge that follows the Tour de France. My challenge will follow their workout but will be modified for a mom schedule and modified to fit into a breast feeding mom's needs. I am going to start the challenge with the actual Tour on July 2nd kicking off in Mont Saint Michel (one of my favorite places). I will be blogging each workout to hold myself accountable, but also to share
my 16 years of Group Fitness and Personal Training experience with everyone.
Who's in?????
Here is the actual tour schedule for 2016:
The qualifying rules (sounds official, right. LOL)
1. Don't count calories. "Ain't nobody got time for that!" Eat as many calories as you need to feel full but change the type of calories. Do not eat any foods with enriched flour, sugar, or high fructose corn syrup in the first five ingredients listed - That is a Dr. Oz rule. You can cheat on the two rest days.
Remember this is only for 23 days, you can do this and learn some new habits in the process that might last longer than the actual challenge.
2. You can switch the workouts around to fit into your schedule as long as you do them all in 23 days.
3. Record your starting weight and take a picture. Keep it on your phone for privacy. I have mine and I'll only post at the end. I'm too ashamed now - LOL. I will share my starting weight: 165, yikes!
4. Make a reasonable goal for 23 days: 2-6 pounds. But, you will be jump starting some new habits that will stay with you.
Each day I will also provide some food tips to help you (and me) stay on the plan. I will continue to add and update to this post so that the entire workout is easy to find for anyone who wants to join late. I'm providing only the first few days now so I could get this out there and get started tomorrow. I'll update it as the week progresses. Follow me on Instagram to get daily pictures and reminders also (maybe even a video of the workout).
Stage 1: July 2nd, 188 km Mount Saint-Michel to Utah Beach. Flat. This is a great beginning to start the challenge. Let your body warm-up and build endurance for the days ahead. Walk or cycle 45-60 minutes. This first day needs to be low impact cardio. If you are already a runner you can do a light jog. Nutritional Tip: Cheap, ready to eat foods available at the discount grocery store Aldi that fit into the plan. Eating right and natural doesn't have to cost a fortune:
http://thesuburbanchallenge.blogspot.com/2016/07/my-favorite-substitutes-on-budget.html
Stage 2:
July 3rd, 183 km Saint- Lô to Cherbourg. Flat. Getting back into the swing of things. Again walk or cycle 45-60 minutes. This workout is the same as the first in order to build your endurance for the challenge. You can do the same workout you did yesterday or you can switch. Other ideas for low impact cardio include elliptical trainer with little incline, light jogging, or mowing the yard without breaks. Nutritional Tip: The Trader Joe's List. More ready to eat affordable options to stay on the plan and to stay on a teacher's budget.
http://thesuburbanchallenge.blogspot.com/2016/07/my-favorite-substitutes-on-budget.html
Stage 3:
July 4th, 223 km Granville to Angers. Flat but long! You're off today from work, its a holiday. Get up early and walk or cycle longer - 60-90 minutes. You could also do a combination of other cardio but get in an hour to an hour and a half of moderate exercise. This needs to feel harder than the first two days. You have started to build your endurance, now push it. Walk longer or walk harder. Wherever your current fitness level is, push today 10% harder than you did the first two days. Nutritional Tip: I love drinking breakfast. Especially when I'm getting everyone dressed and trying to run out the door. Here are my favorite recipes:
http://thesuburbanchallenge.blogspot.com/2016/07/my-three-favorite-breakfast-smoothies.html
Stage 4:
July 5th, 237 km. Saumur to Limoges. Flat and long again! Happy Birthday to me. Repeat yesterday's long workout. Another idea would be to get on an elliptical machine at the gym for 45 minutes. Once again, this workout could be the same as stage 3, but the point is to go harder than stages 1 and 2. Today I'm switching it up with 45 minutes of step aerobics for cardio. Nutritional Tip: Yogurt has lots of sugar in it. Read your labels, it is always listed in the first five ingredients. BAD! To find yogurt that does not have sugar, you have to eat plain, yogurt - bitter and yuck. That is one of the reasons I make my own in the crockpot. It turns out smooth and creamy!
http://thesuburbanchallenge.blogspot.com/2012/09/diy-yogurt.html
Stage 5: July 6th, 216 km. Limoges to Le Loran. The Mountains. The honeymoon is over - time to work! Today's stage in the Tour is a long ride through the mountains, but not the Alps (so its not super steep). So, we are doing a 20 minute leg workout, 10 minute upper body, and 5 minute ab workout. Do each exercise 40 seconds pretty quickly and then rest for 20 seconds.
Legs: Alternating Lunges, Squat and Shoulder Press, Plié Tricep Press, Dead Lifts, Star Pose Left, Star Pose Right. Rest one minute. Repeat circuit 3 times
Arms: Cross Over Push-Ups, Wide and High Left, Wide and High Right, Bicep Curl Shoulder Press. Rest one minute and repeat 1more time.
Abs: 30 seconds each, only one circuit. Double Crunch, Dolphin Plank, Side Plank Left, Side Plank Right, Russian Twist, Crunches, Reverse Curls, Hover.
Camilla helped me demonstrate each exercise with a video, and she did AWESOME! The link is password protected because I wanted only readers of the blog to be able to view it. The password = TDF
https://vimeo.com/173552520
Nutritional Tip: Summer Vegetables are in full abundance right now. Here is one of my easiest (doesn't not include canning) way to preserve some extras - AND - have a head start to dinner once school starts back and things get crazy! Its a win win, healthy and made ahead. I'll probably put three bags in the freezer this week with all the squash and zucchini that I have:
http://thesuburbanchallenge.blogspot.com/2015/07/mediterranean-vegetable-stew.html
Stage 7:
July 8th, 162 km. L'Isle-Jourdan to Lac de Pauolle. We are in the Mountains again and for only 162 km. So, get ready to work those legs. Repeat the toning workout from Stage 5. Nutritional Tip: Another great recipe to stock the house with is homemade Granola that omits the added sugars and preservatives that store bought granola has. I love it as a snack and on my homemade yogurt for a very filling breakfast.
http://thesuburbanchallenge.blogspot.com/2012/10/granola.html
Stage 8:
July 9th Both Stages 8 and 9 are two short distances through the mountains. We are going to mimic that workout with a power jolt to the legs. We are doing 5 rounds of: 10 Squat Jumps, 10 sets of alternating lunges, then a 15 second wall sit or squat and hold. Time each round and try not to get slower. Nutritional tip: I completely forgot about this old recipe for zucchini. But, I'm going to get started on making dinner for this week and stocking up on three extra batches for the fall when school, dance lessons, and aerobics classes are in full swing:
http://thesuburbanchallenge.blogspot.com/2011/06/summer-meatball.html
Stage 9: July 10th Repeat the same 5 rounds of power leg exercises for faster times than you did them yesterday. Nutritional Tip: Need something sweet? 3 cups of oats, 1 cup of natural peanut butter, and 1 cup of local honey mixed together and pressed into a pan for a healthy Peanut Butter Power Bar.
Rest Day: July 11th in Andorre
Stage 10: July 12th, 197 km of Intervals, Escaldes-Engordany to Revel, If you have never taken a spin class, today would be a great day to try one. Other ideas to get indoor intervals is to take any form of a group exercise class because the instructor is going to purposely push you hard, then let you recover, push you hard, followed by another recovery. Make sure you clock 35-45 minutes of interval work today hard/recover/hard/recover etc...... Nutritional Tip: Need something sweet? Microwave 2 cups of mini marshmallows, 2 tablespoons butter, 1 tablespoon cocoa, 1/4 teaspoon vanilla, 1/8 teaspoon salt on high for 1 minute. Stir with a rubber spatula. Sir in 3 cups of a whole grain cereal and 1/2 cup semisweet chocolate chips. Coat a 1/4 cup measuring cup with cooking spray. Scoop up cereal mixture and drop onto wax paper. Freeze for 8 minutes. The challenge, only eat 1 a day!
Stage 11: July 13th, 162 km Flat and Short, Carcassonne to Montpellier, Easy cardio for 40 minutes. Nutritional Tip: Sample Eating Schedule from Dr. Oz would be egg-white omelet with juice or coffee for breakfast. Veggies and dip for snack. Healthy burger with lettuce and tomato for lunch. Yogurt with fruit for snack. Salmon with brown rice for dinner. 1 oz dark chocolate for dessert. As much water, coffee, or tea as you wish.
Stage 12: July 14th, 184 km Mountains, Montpellier to Mont Ventoux, Repeat the toning workout from stage 5. Nutritional Tip: From You on a Diet, If you find yourself traveling and have to eat on the road a lot, rely on more snacks rather than gorging on big meals. Travel with easy-to-carry (in plastic baggies) snacks such as nuts and cut-up apples and carrots to take the edge off your hunger.
Stage 13: July 15th, 37 km of Time Trials, Bour St. Andeol to La Caverne du Pont d'Arc. Tabatta!!! This is a timed workout where you to a hard exercise for 20 seconds and recover 10 seconds 8 times without stopping to time exactly 4 minutes. Do two Tabatta circuits today alternating between these 4 great exercises: Squat Jumps, Burpes, Mountain Climbers, and Speed Skaters. Nutritional Tip: Most power bars are horrible snacks!!!! Don't grab them thinking it is a healthy substitute. The only bar I have found that fits into the plan is Kashi.
Stage 14: July 16th, 208 km Flat and Long, Montelimar to Villars-les-Dombes. 60 minutes.
Stage 15: July 17th, 160 km of Mountains, Bourg-en Bresse to Culoz. Repeat the Stage 5 toning workout.
Stage 16: July 18th, 209 km Flat and Long, Mourns-en Montagne to Berne. 60 minutes.
Rest Day: July 19th, In Berne Switzerland.......eat some cheese! HA
Stage 18: July 21st, 17 km of Time Trials, Sallanches to Megene. Repeat the Tabatta workout from State 13.
Stage 19: July 22nd, 146 km of Mountains, Albertville to Saint-Gervais, Repeat the Stage 8, 5 sets of squat jumps, lunges, and wall sits.
Stage 20: July 23rd, 146 of Mountains, Megeve to Morzine-Avoriaz, Repeat the Stage 8 Power Legs workout.
Stage 21: July 24th, 113 km Flat and Celebrate in Paris!! Today they circle the Arc de Triomphe drinking Champagne while riding. So, after your flat 30 minute workout, drink some champagne and share your success....or at least a glass of white wine.
Update from the Finish Line: July 27th, 2016...... I feel great. I only lost about 3 pounds in three weeks but that is because: 1. My age is above 35. 2. I'm recovering from Baby Number 3 and still breast feeding. 3. I have PCOS, making my body resistant to weight loss. But I still lost a little! And, I feel like I have my pre-pregnancy endurance back. Most importantly, this challenge got me back into the swing of working out more than 2 times a week and got me back into the habit of making my own yogurt and granola (something I have not done in 2 years). So, I rededicated some great habits that will allow me to continue.
I had so much fun following the Tour de France in real time and looking forward to a new routine every week. So much fun I'm going to lead this online again next year. I promise to have the schedule posted by June 1st so that we can generate an online team to complete together. For 23 days we will go "balls to the wall" trying new activities and learning new habits that will hopefully last a full year.
