Fitness Fellowship- Day 3

Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

Alternate 1 min jump jack, 1 min stairs, 1 min excersise

1. Chair dips
2. Russian twists
3. Chest fly on the ball
4. V abs
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Miliary press
10. Sit ups

Nutrition Tip:

It is as easy as 1-2-3!

A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs

You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).

Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html

Quote of the day:

"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".

Fitness Fellowship- Day 2

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

30 min continuous:

100 jump ropes- reversing arm direction at 50
20 bent over row (10 each arm)
15 push ups
5 chin up (palms facing towards you)
10 tricep extensions
20 box jumps
20 one leg straight leg dead lift (10 each leg)
10 military press
1 min plank
25 mountain climbers

Nutrition tip:

http://caloriecount.about.com/cc/calories-goal.php

Here is a website to show you how many calories to eat daily. Be realistic with your ideal weight and don't put an end date in and it will give you a date you should get to your weight by eating that number of calories.

http://www.livestrong.com/article/536160-can-eating-too-few-calories-prevent-weight-loss/

      This is an article talking about making sure you eat the appropriate amount of calories daily. Eating too few calories is never my problem, haha, but eating 500 calories a day to lose the weight is not the way to do it. We want to lose this weight the healthy way and fad diets or starving yourself is NOT SUSTAINABLE. It is about a lifestyle change, not a lose weight and then gain it back program.

Quote of the day:
"Strive for progress, not perfection"

Fitness Fellowship- Day 1

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/


Weekly tip/sticky note to put up on your wall:

Thank God for my..." (fill in the blank with your favorite body part)
        -This is so that every time you look in the mirror you don't focus on the negative, but instead love the body God gave you and vow/commit from this day forward to take care of it :)

Tip:

Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/

Nutrition:

Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.

Verse/Quote for the entire class:

"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3