30 DAYS TO A #STRONGERU
30 Days To a
#StrongerU
As a countdown to the release of the forthcoming album, "Stronger", Tank is challenging his “soldiers” to join him in a 30-day quest to becoming a
#STRONGERU
in the areas of physical, mental/emotional and spiritual wellness.
Tank has devised a team of life coaches and experts in the areas of mind, body and spirit to help challenge his “soldiers” in these areas of wholeness.
#StrongerU
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Day 1 Monday July 14, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Legs, Calves, Butt & Abs- 25 Squats
- 20 Lunges
- 20 Fire Hydrants (each leg)
- 50 Calf Raises
- 40 Abdominal Crunches
Meal #1 - Breakfast- 1 scrambled egg
- 1 egg white
- 1 whole large grapefruit
Meal #2 - Snack- 1 lean protein shake
Meal #3 - Lunch- 4 oz. salmon
- 1/2 cup of brown rice
- 1/2 cup of brussles sprouts
Meal #4 - Snack- 0% fat Greek yogurt
Meal #5 - Dinner- 1 turkey wrap
- 15 almonds
Spiritual Enrichment"Forgiveness, Trust & God's Grace"Forgiveness is about being strong enough to let go of the past and wise enough to move forward into your future. It’s the key to becoming a stronger you! - Dr. John Barton -
Day 2 Tuesday July 15, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas - Back & Shoulders- 20 Lateral Raises (each arm)
- 20 Front Raises (each arm)
- 25 Shoulder Presses
- 10 Wide Grip Pull Ups
Meal #1 - Breakfast- 1 multi grain waffle
- 1/2 teaspoon of honey
- 1/2 banana
Meal #2 - Snack- 1 whole apple
Meal #3 - Lunch- 1 veggie burger
- 1 wheat bun
- 1/2 serving baked sweet potato fries
Meal #4 - Snack- 25 mixed nuts
Meal #5 - Dinner- 4 oz. skinless baked chicken
- 2 cups of broccoli
Personal Development: We believe in what we are… A liar is usually the first person to reject honesty; they can’t believe you’re telling the truth because they know they would lie. A fake can’t accept you being genuine; they have to assume there’s an ulterior motive because they know they always have one! We believe in what we are, so if you don’t believe they’re any real one left, it says a lot about what you really think of yourself. Nothing wrong with being cautious just remember that few people very get a chance to see how beautifully their heart can love because they’re too scared to let it go through anything. Don’t let that be you, don’t let fear control your way.
– Rob Hill Sr. -
Day 3 Wednesday July 16, 2014Fitness
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas - Arms & Chest- 25 Chest Presses
- 25 Chair Dips
- 50 Bicep Curls
Meal #1 - Breakfast- 1/2 cup of rolled oats
- 1 tbsp crunchy peanut butter
Meal #2 - Snack- 1 lean protein shake
Meal #3 - Lunch- 1/2 chicken salad sandwich
- 15 baby carrots
Meal #4 - Snack- 1 box of raisins
Meal #5 - Dinner- 2nd 1/2 chicken salad sandwich
- 1 whole apple
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DAY 4 Thursday July 17, 2014Fitness
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas - Abs, Legs & Butt- 40 Donkey Kicks
- 20 Squats
- 25 Pelvic Thrusts
- 20 Obliques (each side)
Meal #1 - Breakfast- 2 scrambled egg
- 2 slices turkey bacon
- 3 strawberries
Meal #2 - Snack- 0% fat Greek yogurt
Meal #3 - Lunch(eat half of this for lunch and the other half for dinner)- 1 salmon/gulf shrimp salad with spinach leaves, walnuts, diced egg, pineapple chunks, mandarin oranges, jack & cheddar
- 2 tbsp raspberry vinaigrette salad dressing
- **Note all fruits can be substituted
Meal #4 - Snack- 25 baby carrots
Meal #5 - Dinner- 2nd half of meal #3 (lunch)
Spiritual Enrichment"Forgiveness, Trust & God's Grace"We must come to a place in our faith where we learn how to trust an unknown future to an all-knowing God. Learn to trust God even when you can’t trace Him. His abundant grace will sustain you through any test or trial. - Dr. John Barton -
DAY 5 Friday July 18, 2014Complete 25-minutes of cardio workout
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas - Arms & Chest- Complete 25-minutes of cardio workout
Meal #1 - Breakfast- 1 protein shake – with kale
- 1/4 plain uncooked oatmeal
- 3 strawberries
- 1/2 banana
- 1 scoop vanilla protein
- cubed ice
Meal #2 - Snack- 1 turkey wrap
- 10 mixed nuts
Meal #3 - Lunch- 1 whole fruit salad
Meal #4 - Snack- 1 protein bar
Meal #5 - Dinner- 4 oz. chicken breast
- ½ cup of pasta
Personal EnrichmentPray for...
the strength to be patient,
the faith to keep trusting, and
the courage to keep loving.
Timing is everything, you have to believe
that if you keep growing and learning
things will work out exactly how they’re supposed to.
- Rob Hill Sr. -
Day 6 Saturday July 19, 2014Fitness
- Off/Day Treat Yourself
Meal #1 - Breakfast- 1 multi-grain waffle
- 1 scoop peanut butter
- 1/2 cup mixed berries
Meal #2 - Snack- Cottage Cheese veggie dip
- 1 multi grain rice cake
Meal #3 - Lunch- 1 turkey burger
- 1 slice Swiss cheese
- 1 whole-wheat bun
Meal #4 - Snack- 1 string cheese
Meal #5 - Dinner- 4 oz. piece of tilapia (fish)
- 1/2 cup steamed broccoli
- 1/2 cup brown rice
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Day 7 Sunday July 20, 2014Fitness
- Off Day/Treat Yourself
Meal #1 - Breakfast- 1 scrambled egg
- 4 oz. smoked salmon
- 1 whole wheat English muffin
Meal #2 - Snack- 1 whole orange
Meal #3 - Lunch- Leftover dinner from previous day (tilapia, broccoli & rice)
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. chicken breast
- 1/2 cup whole-wheat pasta
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Day 8 Monday July 21, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Legs, Calves, Butt & Abs- 25 Squats
- 20 Lunges
- 20 Fire Hydrants (each leg)
- 50 Calf Raises
- 40 Abdominal Crunches
Meal #1 - Breakfast- 1 protein shake with blueberries
- 1/2 banana
- 1 scoop vanilla protein
- kale
- 0% fat Greek yogurt
- ice blend
Meal #2 - Snack- 1 whole large grapefruit
Meal #3 - Lunch- 4 oz. grilled shrimp
- 1/2 cup baby spinach salad
- 2 tbsps raspberry vinaigrette salad dressing
Meal #4 - Snack- 1oz. whole-wheat pretzels
Meal #5 - Dinner- 4 oz. chicken fajitas
Spiritual EnrichmentLove & RelationshipsWhen you don’t love and appreciate yourself, you will always rely on external sources for love and approval. Life is not about making other people happy to get them to love you. But it’s about sharing your happiness with the people you love
- Dr. John Barton -
Day 9 Tuesday July 22, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Back & Shoulders- 20 Lateral Raises (each arm)
- 20 Front Raises (each arm)
- 25 Shoulder Presses
- 10 Wide Grip Pull Ups
Meal #1 - Breakfast- 1 whole wheat bagel (small)
- 1 tbsp low-fat cream cheese
- 1 cup sliced cantaloupe
Meal #2 - Snack- 1 nonfat plain yogurt
- 1 cup canned pineapples
Meal #3 - Lunch- 1 Bistro flank steak sandwich
Meal #4 - Snack- 1 string cheese
Meal #5 - Dinner- 1 Spice-Crusted Chicken breast
- 1 cup steamed Brussels sprouts
- 1/2 cup brown cup
Personal DevelopmentGetting together is the easy part, it’s staying together that is tough. We’re the “everything is disposable” generation. We don’t like it, we replace it. If it’s broke, we throw it out. If it’s too hard we quit on it. We need more fixers, more people who understand the beauty in imperfection! We don’t appreciate what’s easy, that’s why the love we work for is the only love that lasts. You can’t just microwave infatuation and call it love. You can try to skip steps in the process, just don’t get mad when what you get isn’t all you thought it was promised to be. Be willing to work for it!
- Rob Hill Sr. -
Day 10 Wednesday July 23, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Arms & Chest- 25 Chest Presses
- 25 Chair Dips
- 50 Bicep Curls
- 10 Wide Grip Pull UpsRaises
Meal #1 - Breakfast- 1/2 cup plain cooked oatmeal
- 1 cup strawberries
- 1 cup unsweetened almond milk
Meal #2 - Snack- 1 sliced banana
- 1 tbsp peanut butter
Meal #3 - Lunch- 1 tuna wrap
Meal #4 - Snack- 1 oz. almonds
Meal #5 - Dinner- 4 oz. Lemon-Garlic Shrimp
- 1 cup spinach
- 1/2 cup cooked whole-wheat couscous
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Day 11 Thursday July 24, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Abs, Legs & Butt- 40 Donkey Kicks
- 20 Squats
- 25 Pelvic Thrusts
- 20 Oblique’s (each side)
Meal #1 - Breakfast- 1/2 cup granola
- 1 cup almond milk
Meal #2 - Snack- 1/2 cup Zesty Bean Dip & Chips
Meal #3 - Lunch- 4 oz. shrimp
- 1 cup skillet rice
Meal #4 - Snack- 1 orange
Meal #5 - Dinner- 1 salmon burger
- 1/2 serving baked sweet potato fries
Spiritual EnrichmentDeep within us, there seems to be this need to love and to be loved.
Relationships are an investment. The more you put in, the more you can get out of it.
The problem with not knowing your worth and value is that you inevitably attract people and things that are not suitable for you, and you will always find yourself in unhealthy situations.
- Dr. John Barton -
Day 12 Friday July 25, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingComplete 25-minutes of cardio workoutMeal #1 - Breakfast- 1 spinach/tomato omelet
- 1/2 side of English muffin
Meal #2 - Snack- 25 baby carrots
Meal #3 - Lunch- 4 oz. Chicken/Shrimp Kebabs
- 1/2 cup peppers & onions
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. chicken stir fry
- 1/2 cup vegetables
- 1/2 cup brown rice
Personal Development:Living by your hurt instead of your heart is the perfect recipe for unhappiness and disappointment. It doesn’t matter who you are. You’ve done wrong and you’ve been done wrong. It’s called life.
Learn to deal with it... All these walls up to protect underdeveloped hearts. It’s pointless. Avoiding pain won’t teach you how to grow...No! You’re not supposed to throw your heart out there for just anything, but you’ll be miserable and lonely thinking everybody wants to hurt you... You wouldn’t be so scared of the past repeating itself if you really believed you learned from it.
- Rob Hill Sr. -
Day 13 Saturday July 26, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 3 scrambled eggs (2 white eggs, 1 brown egg)
- 2 slice turkey bacon
- 1 slice whole wheat toast
Meal #2 - Snack- 1 whole apple
Meal #3 - Lunch- 1 turkey/roast beef wrap
- 1oz almonds
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 1 salmon salad with spinach leaves
- 2 tbsp raspberry vinaigrette salad dressing
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Day 14 Sunday July 27, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 1 whole wheat waffle
- 2 tbsp sugar free syrup
- 2 pieces turkey sausage
Meal #2 - Snack- 1 whole orange
Meal #3 - Lunch- 1 chicken salad sandwich
- 15 baby carrots
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. grilled fish tacos with shredded cheese and avocado
- 2 hard taco shells
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Day 15 Monday July 28, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Legs, Calves, Butt & Abs- 25 Squats
- 20 Lunges
- 20 Fire Hydrants (each leg)
- 50 Calf Raises
- 40 Abdominal Crunches
CHEAT DAY-
You’re halfway there…treat yourself today!
*Repeat the 15-day meal plan for the next two weeks to complete the 30 daysSpiritual EnrichmentDon’t make permanent decisions based on temporary emotions.As long as your emotions dictate your actions, you are not spiritually mature. You must practice humility, kindness, forgiveness, holding your tongue, and releasing people from their failures.
- Dr. John Barton -
Day 16 Tuesday July 29, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Back & Shoulders- 20 Lateral Raises (each arm)
- 20 Front Raises (each arm)
- 25 Shoulder Presses
- 10 Wide Grip Pull Ups
Meal #1 - Breakfast- 1 scrambled egg
- 1 egg white
- 1 whole large grapefruit
Meal #2 - Snack- 1 lean protein shake
Meal #3 - Lunch- 1 turkey wrap
- 15 almonds
Meal #4 - Snack- 0% fat Greek yogurt
Meal #5 - Dinner- 4 oz. salmon
- 1/2 cup of brown rice
- 1/2 cup of Brussels sprouts
Personal DevelopmentThere’s only so long “good enough” will satisfy you. It’s easy to stay strong and hold out when everything is going well but do you have what it takes not to settle when you’re disappointed and tired of waiting? Impatience leads more people to heartbreak than love ever can. Stop settling with what works “for now”… Ask yourself: Do I just want somebody I can deal with today, or do I want somebody I can actually grow with forever?” Be willing to do whatever you have to do to make sure your life reflects your answer.
- Rob Hill Sr. -
Day 17 Wednesday July 30, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Arms & Chest- 25 Chest Presses
- 25 Chair Dips
- 50 Bicep Curls
Meal #1 - Breakfast- 1 multi grain waffle
- 1/2 teaspoon of honey
- 1/2 banana
Meal #2 - Snack- 1 whole apple
Meal #3 - Lunch- 1 veggie burger
- 1 wheat bun
- 1/2 serving baked sweet potato fries
Meal #4 - Snack- 25 mixed nuts
Meal #5 - Dinner- 4 oz. skinless baked chicken
- 2 cups of broccoli
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Day 18 Thursday July 31, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Abs, Legs & Butt- 40 Donkey Kicks
- 20 Squats
- 25 Pelvic Thrusts
- 20 Oblique’s (each side)
Meal #1 - Breakfast- 1/2 cup of rolled oats
- 1 tbsp crunchy peanut butter
Meal #2 - Snack- 1 lean protein shake
Meal #3 - Lunch- 1/2 chicken salad sandwich
- 15 baby carrots
Meal #4 - Snack- 1 box of raisins
Meal #5 - Dinner- 2nd 1/2 chicken salad sandwich
- 1 whole apple
Spiritual EnrichmentSelf-control is the ability to keep our desires and appetites in check, so that we can control them instead of they controlling us.
Self-control helps us to restrict the indulgence of destructive habits and foolish desires, so that we can find the liberty to live and love as we were meant to.
- Dr. John Barton -
Day 19 Friday August 1, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingComplete 25-minutes of cardio workoutMeal #1 - Breakfast- 2 scrambled egg
- 2 slices turkey bacon
- 3 strawberries
Meal #2 - Snack- 0% fat Greek yogurt
Meal #3 - Lunch (eat half of this for lunch and the other half for dinner)- 1 salmon/gulf shrimp salad with spinach leaves
- walnuts
- diced egg
- pineapple chunks
- mandarin oranges
- jack & cheddar
- 2 tbsp raspberry vinaigrette salad dressing
- **Note all fruits can be substituted
Meal #4 - Snack- 25 baby carrots
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Day 20 Saturday Aug 2, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 1 protein shake – with kale
- 1/4 plain uncooked oatmeal
- 3 strawberries
- 1/2 banana
- 1 scoop vanilla protein
- cubed ice
Meal #2 - Snack- 1 turkey wrap
- 10 mixed nuts
Meal #3 - Lunch- 1 whole fruit salad
Meal #4 - Snack- 1 protein bar
Meal #5 - Dinner- 4 oz. chicken breast
- 1oz cup of pasta
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Day 21 Sunday August 3, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 1 multi-grain waffle
- 1 scoop peanut butter
- 1/2 cup mixed berries
Meal #2 - Snack- Cottage Cheese veggie dip
- 1 multi grain rice cake
Meal #3 - Lunch- 1 turkey burger
- 1 slice Swiss cheese
- 1 whole-wheat bun
Meal #4 - Snack- 1 string cheese
Meal #5 - Dinner- 4 oz. piece of tilapia (fish)
- 1/2 cup steamed broccoli
- 1/2 cup brown rice
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Day 22 Monday August 4, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Legs, Calves, Butt & Abs- 25 Squats
- 20 Lunges
- 20 Fire Hydrants (each leg)
- 50 Calf Raises
- 40 Abdominal Crunches
Meal #1 - Breakfast- 1 scrambled egg
- 4 oz. smoked salmon
- 1 whole wheat English muffin
Meal #2 - Snack- 1 whole orange
Meal #3 - Lunch- Left over dinner from previous day (tilapia, broccoli & rice)
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. salmon
- 4 oz. chicken breast
- 1/2 cup whole-wheat pasta
Spiritual EnrichmentThere’s a vast difference between searching for your purpose and recognizing your purpose. Searching for your purpose means that you are looking outside yourself for something your Creator put in you
God created you with a special purpose in mind. Without discovering your purpose, your life has no meaning.
- Dr. John Barton -
Day 23 Tuesday August 5, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Back & Shoulders- 20 Lateral Raises (each arm)
- 20 Front Raises (each arm)
- 25 Shoulder Presses
- 10 Wide Grip Pull Ups
Meal #1 - Breakfast- 1 protein shake with blueberries
- 1/2 banana
- 1 scoop vanilla protein
- kale
- 0% fat Greek yogurt
- ice blend
Meal #2 - Snack- 1 whole large grapefruit
Meal #3 - Lunch- 4 oz. grilled shrimp
- 1/2 cup baby spinach salad
- 2 tbsps raspberry vinaigrette salad dressing
Meal #4 - Snack- 1oz. whole-wheat pretzels
Meal #5 - Dinner- 4 oz. chicken fajitas
Personal DevelopmentYour will, creates the way! It’s all about how bad you want whatever it is you say is for you. Three things that separate you from the pack: Your desire to know better, your will to do better and your determination to do better! Don’t ever give them a reason to question whether or not you deserve it. That dream, that love, that peace; it’s all yours to have, and the way you work will decide if it’s yours to keep!
- Rob Hill Sr. -
Day 24 Wednesday August 6, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Arms & Chest- 25 Chest Presses
- 25 Chair Dips
- 50 Bicep Curls
- 50 Calf Raises
Meal #1 - Breakfast- 1 whole-wheat bagel (small)
- 1 tbsp low-fat cream cheese
- 1 cup sliced cantaloupe
Meal #2 - Snack- 1 nonfat plain yogurt
- 1 cup canned pineapples
Meal #3 - Lunch- 1 Bistro flank steak sandwich
Meal #4 - Snack- 1 string cheese
Meal #5 - Dinner- 1 Spice-Crusted Chicken breast
- 1 cup steamed Brussels sprouts
- 1/2 cup brown rice
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Day 25 Thursday August 7, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Abs, Legs & Butt- 40 Donkey Kicks
- 20 Squats
- 25 Pelvic Thrusts
- 20 Oblique’s (each side)
Meal #1 - Breakfast- 1 cup plain cooked oatmeal
- 1 cup strawberries
- 1 cup unsweetened almond milk
Meal #2 - Snack- 1 sliced banana
- 1 tbsp peanut butter
Meal #3 - Lunch- 1 tuna wrap
Meal #4 - Snack- 1 oz. almonds
Meal #5 - Dinner- 4 oz. Lemon-Garlic Shrimp
- 1 cup spinach
- 1/2 cup cooked whole-wheat couscous
Spiritual EnrichmentWe are the happiest when we are in harmony with the purpose in which we were born to fulfill.
To lead a purposeful life, you must follow your passions. You will never fully succeed in anything that you are not truly passionate about.
- Dr. John Barton -
Day 26 Friday August 8, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingCOMPLETE 25-MINUTES OF CARDIO WORKOUTMeal #1 - Breakfast- 1/2 cup granola
- 1 cup almond milk
Meal #2 - Snack- 1/2 cup Zesty Bean Dip & Chips
Meal #3 - Lunch- 4 oz. shrimp
- 1 cup skillet rice
Meal #4 - Snack- 1 orange
Meal #5 - Dinner- 1 salmon burger
- 1/2 serving baked sweet potato fries
Personal DevelopmentNone of us are perfect, but I value those who make growth a priority… They push things forward, they show us that it’s better to die in your truth than to live by what cowardly people deem to be “right”… You’ll always be crazy to people too scared of reality to dream… Your mistakes will always be dumb to those who fear trying anything new… But there’s always a prize for those that persevere… Greatness is infatuated with those that have the discipline to stay focused and the work ethic to consistently get better…
- Rob Hill Sr. -
Day 27 Saturday August 9, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 1 spinach/tomato omelet
- 1/2 side of English muffin
Meal #2 - Snack- 25 baby carrots
Meal #3 - Lunch- 4 oz. Chicken/Shrimp Kebabs
- 1/2 cup peppers & onions
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. chicken stir-fry
- 1 cup vegetables
- 1/2 cup brown rice
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Day 28 Sunday August 10, 2014Fitness
- Off Day / Treat Yourself
Meal #1 - Breakfast- 3 scrambled eggs (2 white eggs, 1 brown egg)
- 2 slice turkey bacon
- 1 slice whole-wheat toast
Meal #2 - Snack- 1 whole apple
Meal #3 - Lunch- 1 turkey/roast beef wrap
- 1oz almonds
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 1 salmon salad with spinach leaves
- 2 tbsp raspberry vinaigrette salad dressing
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Day 29 Monday August 11, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Legs, Calves, Butt & Abs- 25 Squats
- 20 Lunges
- 20 Fire Hydrants (each leg)
- 40 Abdominal Crunches
Meal #1 - Breakfast- 1 whole-wheat waffle
- 2 tbsp sugar free syrup
- 2 pieces turkey sausage
Meal #2 - Snack- 1 whole orange
Meal #3 - Lunch- 1 chicken salad sandwich
- 15 baby carrots
Meal #4 - Snack- 1 lean protein shake
Meal #5 - Dinner- 4 oz. grilled fish tacos with shredded cheese and avocado
- 2 hard taco shells
-
Day 30 Tuesday August 12, 2014DAILY CARDIO WORKOUT PLAN
- 10 Push Ups
- 10 Jumping Burpees
- 1-minute Jump Rope
- 30 Jumping Jacks
- 30 Front Jacks
- 40 High Knees
- 40 Mountain Climbers
Note: Repeat 2x or up to 15-minutes. You must complete 15 mins of cardio prior to starting each workout. End each workout with 5 mins of stretchingFocus Body Areas – Back & Shoulders- 20 Lateral Raises (each arm)
- 20 Front Raises (each arm)
- 25 Shoulder Presses
- 10 Wide Grip Pull Ups
Meal: CHEAT DAY- You have completed Tank’s 30-Day Challenge to a STRONGER U!
#StrongerU
Life Coaches / Experts
Mind
Rob Hill, Sr. @RobHillSr
Author, Mentor, Philanthropist
Body
Victor Allen @30dayfountainofyouth
Certified Physical Trainer & Nutritionist
Spirit
Dr. John Barton @johnbarton1
Spiritual Wellness Life Coach
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#StrongerU
Help spread the STRONGER message! Repost an image from @TheRealTank, @RobHillSr, @JohnBarton1 or @30DayFountainOfYouth with the hashtag #STRONGERU and submit the link below to win a STRONGER prize pack!
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