It is time to go Meatless and “Move It” in April! BWLW is challenging you to eat Plant-Based Meals and get your body Moving with our April Exercise Calendar (you’ll find the calendar below).
Plant-Based Eating for 14 Days – 2 Options
- Commit to eating 1-2 plant-based meals per day.
- Commit to eating plant-based meals 80-100% of the time for 14 days.
|Join us! April Twitter Chat – April 16th 8pm EST: Plant-based Eating with Special Guest Tracye McQuirter, MPH, Best-Selling Author of By Any Greens Necessary Hashtag: #BWLWLose to Win $ – We are also doing another DietBet for April so make sure that you join us if you need some serious motivation.
Health Disclaimer: Do not accept this challenge if it will cause any of your health issues to worsen. WE don’t advise you to do anything that would negatively affect your health or well being (that means eating, exercise, etc). That includes food allergies, past injuries, chronic disease, etc. It’s advised to talk with your regular medical doctor when making drastic diet changes.
Meal Plan: We have a great, Free 4 Week Vegetarian Meal Plan (with recipes and shopping lists) that you can follow or pick and chose from to put together 2 weeks of meals. However, there is no one size fits all plan for going meatless or one list of recipes that will fill everyone’s needs and tastes. That’s why I’m sharing links, books, recipes and resources with you this month to help you. You’ll find the first of those suggestions below.
How can you get started?
- Cut out meat (animal flesh) and eat more vegetables, fruits, nuts and veggie proteins – It’s up to you if you still eat seafood, eggs or dairy, because some vegetarians do. Do some research on being a pescatarian (vegetarian who eats fish), ovotarian (vegetarian who eats eggs) or a lacto-ovotarian (someone who eats dairy and eggs but no meat).
- Try vegan or vegetarian meals, green smoothies and fresh juice. Open your mind to new foods.
- Embrace the concept that you can get your protein from veggie and non-meat sources like tofu, beans, nuts, dark leafy greens, veggies, etc.
- Do your research online to find out if eating this way is something that works for you. Be proactive and do the work.
- Supplements: If you are going to go meatless for 2 weeks or more, I suggest taking a Vitamin B12 supplement because this vitamin is not found naturally in plant food. Many multivitamins have B12.
- If you find that not eating meat doesn’t agree with you or you feel sick…go back to your regular eating habits. It’s ok.
Read Up! I suggest that you take the time read a book about Plant-Based Eating in April to help you understand this lifestyle. Could eating more plants help you achieve greater wellness and release pounds?
Suggested Reading: Here is some FREE info that will help you this month…
- Vegetarian Times Magazine: Vegetarian Starter Kit
- Tips for Starting a Vegetarian Meal Plan
- Physicians Committee: Vegetarian Starter Kit
- PETA: Free 2 Week Vegan Meal Plan
- PETA: How to go Vegan Guide
- Dr. Fuhrman: 8 Steps to Living a Nutritarian Life
- Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?
- 8 Tips for Going Vegan or Vegetarian
- 10 Healthy Plant-Based Snack Ideas
April Exercise Calendar – Download the Printable PDF – Click here for Exercise Instruction Videos for Moves You May Not Be Familiar With.
It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified Burpee, without the pushup, is better than none. It’s also ok to cut the number of moves in half if you are just a beginner.
How many times should I do the circuit listed for the day? Do 1-3 sets of the circuit of exercises listed for the day. If you can’t get thought all the moves, that’s ok. Try your best and do the amount of reps that works for you. The number of rounds you do will depend on your level of fitness. Start of slow and look up the moves online that you aren’t familiar with so that you can see how to do them with good form. You may also find suggestions online on how to modify the exercise to make it easier for you.
How often should I rest during the workout? Rest for 30 seconds to 1 minute between circuits, but take more time if you need it. Break the exercises up, rest when you need to and go at your own pace. For example, you may need to break 60 jumping jacks into 2 sets of 30 and take a 30 second to 1 minute break in between, that’s fine.
*Exercise Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. Do not participate if you have past or current injuries that could be worsened, are pregnant, have knee issues or are suffering neck and back pain. Don’t forget to stretch before and after working out to avoid injuries.
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