Fitness Fellowship- Day 16

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

Workout:

30 min continuous:

5 chin ups
20 box jumps
10 front raise
25 mountain climbers (2 count)
20 straight leg deadlift with barbell
20 tricep kickbacks (10 each arm)
10 burpees
10 hand to ball transfer or V ups
50 fire hydrants (25 each leg)
10 plank walk ups

Nutrition tip:

Alcohol Advice: Light Libations Beyond " moderation", alcohol is no nutritional bargain. Alcohol is a dense source of hidden calories and a drain on the storage and metabolism of essential nutrients. All things being equal, drinking six beers per week can lead to a 4-5 pound weight gain each semester! If you drink, keep libations light and nutrition at peak by following this alcohol advice:

• at social gatherings, make your first drink nonalcoholic
• make any alcoholic drink last an hour to allow for metabolism
• don't top off drinks; you'll lose count
• dietize drinks with ice, seltzer, or spritzer to get a larger volume without
  increased alcohol
• for each alcoholic drink consumed, drink an equal amount of water
• moderation is one drink a day for women, two a day for men

Tip is from this article...http://www.bc.edu/bc_org/svp/uhs/eating/eating-nutritionpeak.htm (#9)

Quote of the day:
"You have to expect things of yourself before you can achieve them" -Michael Jordan