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6/12/08 11:49 A

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Your Day 12 Workout Video for Friday June 13 can be found here:

In addition to the video you should also do 30 minutes cardio of your choice.

Your Bonus Challenge for Day 12 (optional) is eat a balanced diet and see how close you can get your pie chart to match Sparkpeople's recommended ratio, or your own goal macronutrient ratio. To see your daily intake in the form of a pie chart, scroll to the bottom of the Nutrition Tracker and click on See Today's Full Report. Sparkpeople recommends a ratio of 55% carbohydrates, 15% protein, and 30% fat. Your nutrition needs may be different depending on fitness goals or medical conditions. If you don't track your calories, try to balance each meal throughout the day with carbs, protein, and fat.

The Energy Providing Nutrients are Carbohydrates, Fats and Proteins. These nutrients work together and interact with body chemicals to perform several functions. Each nutrient has a certain special job to do in the building, maintenance, and operation of your body. Some jobs require that nutrients work together as a team. They cannot be done by other nutrients—an extra supply of one nutrient cannot make up for a shortage of another. That’s why a balanced diet including all food groups is so necessary. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use.


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