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".