FRI Feb 1 Workout

Superbowl weekend!  Do your workout- whatever it is… i already know a lot of you will eat some bad food or have to many beers.  So, no exercise breaks this weekend.  Focus!  Don’t mess up what you have accomplised in Jan.  I’m gonna do superbowl stuff too…I’ll eat healthy dips and such.

Warm up:  jog in place, squats, arm crosses…30 sec 20 sec ea x3.  Stretch legs!

20-10’s  This won’t take long.  STretch good before and after!

Total Body Extension {fitter people can do jump jack} 20 sec-10sec rest x8

Push ups {fitter people can do decline push up} 20 on-10 off x4

Wall squats- 20 on-10 off x6

Cross Body Mt Climb- 20 on-10 off x4

Prisoner Squat- 20 on 10 off x8

Gonna tear up those legs and butt!  But…we all need a tighter one!! So—do them!

Drink water….I’m doing 4 oz cherry juice w/ 30z water mixed to help w/ muscle soreness.  Try it right after workout. Also, try to eat good protein and some carbs w/ in 30 min of workout…to help replenish and recover!  Do Not Starve yourself.


Feb. Focus on the Whole Package

Fri Feb 1,2013:  Ok everyone Friday is here! For a lot of us it’s a big one because of the Superbowl.  Hope everyone took the time to re-eval where they are with their fitness program.  For the newer people if you have been fairly diligent in Jan. those bodies should be adjusting to the physical demands of exercise.  Let’s start cutting up the volume on you exercises.  Add some intensity.  Increase the sets, or the weight, or decrease the rest periods.  If you have questions just ask.  The body adapts quickly to the stimuli you give it….you have to always mix it up to work more muscles and work them in different ways.

Let’s talk about the FOOD for a min.  If you haven’t changed your eating habits you won’t see a lot of changes from your exercise program.  IT’S ALL ABOUT THE FOOD!  So, please make adjustments.  Don’t diet, starve, or give up everything all at once.  Use common sense.  The main things to work on are: giving up fast food{there is nothing healthy if fast food establishments}, don’t drink your calories{there is no nourishment in soda, diet soda, sugary juices…they are just plain BAD for you}, drink water!  Eat balanced meals- starting with breakfast.  It’s a must!  Have small snacks thru the day.  Eating balanced meals with all the food groups included is about managing glucose levels, so you won’t overeat.

These are just your basic thoughts on FOOD that are important.  If you’ll apply them along with your exercise program you will change.  You will loose some body fat, feel better, get your metabolism working better to burn fat.  You have to do the whole package.

Feb will be the month to really focus on food changes!  Let’s do this! Have a great day.