website that was designed for R30 it is asking for credit card info for a 30-day trial. I got the DVD back in the spring when you didn't have to enter this type of info. Feel free to pay if you want, but I should have saved it as a file on my laptop (at work) which I will share. I printed a copy way back when..I will have to upload the PDF meal plan for R30 when I get home. Now when I go to the
An example of a Day on R30:
Something that I have learned in the last six months that is EXTREMELY important is your post workout meal. It is the MOST IMPORTANT meal of the day if you are looking to build muscle and lose fat. This doesn't mean you can eat just anything. If you eat foods with FAT (chips, popcorn, etc) it will SLOW down your digestion and fat burning. You need to instead eat proteins and carbs. These two nutrients are depleted as you work out and need to be replenished and moved into your muscle tissue within 30min to one hour after a workout. Common proteins are fish, meats, chicken, eggs, and peanut butter. These are fine to eat, but liquid protein is the best because it digests and replenishes faster.
I recommend a protein shake with Whey. Most protein shakes are available at any grocery store, Vitamin Shoppe and GNC. I don't drink cow's milk so I use a shake called Aria. It is formulated for a woman and is about $10-$12 depending on where you go to get it. I have tried it with water and with Silk Almond Milk but you can use whatever you want! I just love milkshakes so...
You don't have to get the same protein shake as me, or even get a protein shake, but PLEASE eat something with protein so you your body will be replenished!
So that's it for what you will need, besides the DVD of course! Everyone who has signed up is on fire for fitness! I plan to have a daily thought each day to get you through! We are ALL in this together, this is a community so if you are feeling tired, weary, frustrated comment about it and we will all encourage each other!
If there was anything I didn't cover or if you have a question, please email me at firstname.lastname@example.org , Facebook me, or leave a comment.
Until Sunday ladies have a fit-abulous day!!
LET'S GET IT!!!!
PS. If you haven't given me your operation name please get it to me ASAP!
IT'S NOT TOO LATE TO JOIN THE CHALLENGE :)