Vitamin D is one of my favorite vitamins to talk about! It’s incredibly important because it helps to support your immune system and keep you healthy.
It also helps keep your brain healthy, bones strong, fight against depression, and a whole lot of other amazing things!
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Take a deep breath. Sounds simple right? One of the best times to practice deep breathing is right before you go to sleep. Listening to your breathing is very calming. It’s a great way to get your body ready for a night of restful sleep. Try practicing this for 1-2 minutes tonight. Who is willing to give this a try tonight?
“If there is magic on this planet, it is contained in water.” - Loren Eiseley
Want your mind to be totally blown? Look up Dr. Masaru Emoto’s research on water! You’ll never look at water the same way again. We all know that drinking water is good for us, yet far too many people are walking around dehydrated! While you’re holding your planks this week, try adding in a little variation and spell the alphabet with your belly button. Might seem a little weird- but it’ll not only make the time go by faster, but you’ll be engaging your core and body in a new way! You game?
The “plank” is one of the single greatest exercises out there- mainly because if you learn how to do this correctly, you’ll be able to keep a proper spinal position and core stability in just about every other exercise you do.
Studies have shown that if you “stand in a superhero pose before a job interview, big presentation, or a really hard task, you will not only feel a lot more confident, but you’ll perform measurably better.”
Warm-up and cool down for 5-10 minutes eachComplete 3 Rounds with the best form possible10 Pistol Squats
20 Jumping Lunges (1-2) 10 Side Plank Dips L & R 20 Mountain Climbers 1-1 25 Crunches 15 Lying Leg Raise 4 Rounds 45s Work 15sec Rest Burpee Plank hold Split Squats Hindu Push Ups Suicide Tap Downs Okay, so before you start making excuses and complaining how busy you are this week or that you can’t cook, hear me out!
Warm-up and cool down for 5-10 minutes each
Complete 10 Rounds for Time! 10 Super Man Burpees 10 Flutter Kicks 1-1 10 Full Sit Ups 10 Plank Jacks 10 Superhero lunges 1-1 10 Reverse Crunch 10 Full Sit Up 10 Russian Twist 1-1 100 M Run 10 Wide Push Ups It can be a real challenge living in the present moment because it’s all too easy to get sidetracked thinking about the past, worrying about the future, or distracted by technology!
Warm-up and cool down for 5-10 minutes each
400 M Run 5 MIN EMOM (every minute on the minute) 5 Star Jumps 6 T Push Ups 7 Max Jumps Tabata Low Push Up Hold VS High Plank with Alt Leg Raise 5 MIN EMOM 20 Butterfly crunches 10 Hollow Rocks 400 M Run 12 to 8 Ladder Goblet Squats Side Plank Dips Walking Lunges Body weight Dips 400 M Run Did you know that an avocado is actually a fruit?! And...it’s really unique! This single-seeded berry from Mexico is high in healthy fats, whereas most fruits are primarily made of carbohydrates.
Warm-up and cool down for 5-10 minutes each
CHALLENGE WOD 200 M Run 20 Squat Jumps 20 Jumping Jacks 20 Alt Lateral Lunge + Front Raise 300 M Run 30 Walking Lunges 1-1 30 Jumping Jacks 30 Reverse Crunches 200 M Run 20 Squat Jumps 20 Jumping Jacks 20 Alt Lateral Lunge + Front Raise 100 M Run Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were. More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.
Are you ready to take your fat burning to the next level, but are limited on space and time? Here is a quick, limited equipment workout you can do in the comfort of your home.
Add a high intensity "burnout" to the end of your workout. The "burnout" will increase your heart rate - metabolism - daily calorie burn - and overall endurance. All of these benefits helps burn WAY more fat, make you look younger, make work outs seem easier and keep your energy levels extra high.
That's right, just 10 minutes. The good news is you don't have to spend as much time training your core, you strengthen your core in just minutes per day. The bad news is the workout burns, but is HIGHLY effective.
The workout - 1:2:1 1:2:1 = do exercise 1, followed by exercise 2, then repeat exercise 1; all without rest. 30 seconds each exercise, for a total of 1:30 working minutes. Rest only 30 seconds between rounds. You've tried it all; different shoes, stretches, lumbar supports, oils, massage, cortisone shots etc. The one commonality amongst those methods is all are missing the plank exercise. Once the core is allowed to be lazy, there is no magically device to bring the core back to work. Waking up the core is now in your hands, your lower back and knees will thank you in no time! Starting tomorrow, we will meet at the Daniel Boone Playground, Tuesdays at 7:00 p.m. . Class will incorporate bodyweight, banded and playground exercises to strengthen and tone the entire body. Plan for a 45 minute class, including a warm up and water breaks. Please feel free to spread the word and bring your bffs.
We hope to see you there! ☺ Strength circuits (like the one in this video) paired with cardio (like jumping rope) is a great way to build muscle and shred inches from your body. The exercises in the video are performed with a barbell, but you can use a set of dumbbells or kettlebells to complete the workout. Also - you can change any exercise if you don't feel you have the technique mastered. If you missed it, the workout is:
5 sets of 5 reps of: Hang Clean (alternative = upright row) Front Squat (alt = body weight squat) Push-press (alt = push up) Bent Row (alt = single arm row) 500 jump rope revolutions ( alt = jumping jacks, jog, etc) **Subtract 1 set from the barbell work and 100 revolutions each round. |
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