Wednesday, October 30, 2013
WORKOUT Wednesday J5
WORKOUT Wednesday J5
WORKOUT Wednesday J5
The focus of this workout is to maximize the use of your body fat as a fuel source during AND after your workout as well as short gym time. Metabolic workout...
Workout "Blueprint":
1.) Warm-up with some dynamic drills
2.) Complete Group 1 exercises back to back to back without rest.
Exercise 1a for 30-40 seconds, followed immediately by exercise 1b for 20 seconds.
3.) Rest for 30-60 seconds, then repeat for a total of 2-3 sets.
4.) Repeat that sequence for Group 2, Group 3 & Group 4 exercises
5.) After 2-3 sets of each of those supersets, move on to -
Group 5 the Metabolic Finisher
6.) Complete exercise 5a for 20 seconds, rest for 10 seconds. Repeat that cycle 8-16 times
7.) Cooldown with some Mobility drills and stretching of tight muscle groups only
Group 1 (Superset):
1a. DB/KB Floor Press (slow tempo, heavier resistance)
1b. Push-ups (fast tempo)
Group 2 (Superset):
2a. DB/KB Goblet Squat (slow tempo, heavier resistance)
2b. Prisoner BW Squats (fast tempo)
Group 3 (Superset):
3a. DB/KB Renegade Rows (slow tempo, heavier resistance)
3b. Inverted Rows/Pull-ups (fast tempo)
Group 4 (Superset):
4a. DB/KB Goblet Alternating Lunges (slow tempo, heavier resistance)
4b. Alternating BW Lunge Jumps (fast tempo)
Group 5 :
5a. Medicine Ball Slams to Burpee/Squat Thrust
This style of training will keep your body burning
calories for hours and hours after your workout ends; up to 48 hours after your workout is over.
Complements of Rayn at Fitcoachonline.com
Friday, October 25, 2013
Questions to Ask Yourself
Questions to Ask Yourself
Do I have a game plan for my healthy lifestyle?
What are my fears?
What are my success?
What do I help people most with?
What do I want to achieve before I die? ~ (Why aren’t you doing it?)
What do you want to do for a living? ~ (Why aren’t you doing it?)
Why am I alive?
What is my purpose here on earth?
What does God mean to me?
Take time to meditate on these questions. It can help you a great deal with a healthy lifestyle.
Let's get healthy!
Coach Tia Hurt
Homemade Cleanse Recipes
Homemade Cleanses
The cleanse: Drink 3-6 servings a day for 3 to 11 days.
A regular cleanse recipe is just the to top 4
*A master cleanse recipe is all 5:
1. 2 Tbs Lemon (or lemon juice)
2.1/10
tsp Cayenne pepper
3. 1/2 tsp Sea salt
4. 32 oz. Water
5. (master cleanse only) An all natural laxative. (psyllium husk or laxative tea)
*Master cleanse Option #2
2 Tablespoons of organic lemon juice
2 Tablespoons of organic grade B maple syrup
1/10 Teaspoon ground cayenne pepper
10 oz of filtered water
Added Optional Ingredients:
- Natural Laxative tea
- Natural Herbal Tea (decaffeinated)
*As with any thing check with your doctor and make sure these ingredients are not harmful to you.
WHEN REINTRODUCING FOODS BACK INTO THE DIET BE CAREFUL! Take it slow and don't go eat fatty greasy foods. Eat clean.
Side Effects and Adverse Reactions
Detoxification diets and/or cleanse can have side effects, including nausea and dizziness.
Read more: http://www.livestrong.com/article/483409-what-is-the-grapefruit-cleanse/#ixzz1Xvzoqr7d
Let's Get Healthy,
<>< TIA
Wednesday, October 23, 2013
Friday, October 18, 2013
Game Plan to Becoming an Athlete
Game Plan to Becoming an Athlete
Anyone can become an athlete -- it is all in the mind -- you are who you think you are. Now ask yourself "Are you ready to become an athlete?" If the answer is yes then start following the guide below.
In the picture above
A Level 1 and a level 3 athlete.
In order to make exercise and healthy living a lifestyle - planning, preparation and action is a must.
Plan -- Take the time to establish your physical goals for the next 6 weeks, 4 months, 7 months, and 1 year.
A. What do you want to accomplish/achieve?
Examples: 10 push ups, lose 10 lbs, run a mile in 10 min
B. What is your game plan/actions will you take to get there?
Example: practice push ups, work out 30 min 3x's a week, eat cleaner, run 3x's a week
C. Are your expectations realistic?
Example: make it attainable, Don't plan on losing more than 2 lbs a week, don't expect to cut your current run time in half
D. How will you measure your progress?
Example: Is success 100% completion, 80% completion, loss is measurements as opposed to weight, are my jeans are loser?
Prepare -- Start a journal and write out your game plan in detail.
A. Include a list of where you expect to be physically in 6 weeks, 4 months, 7 months, and 1 year
B. Where you will be in 6 weeks, 4 months, 7 months, and 1 year if you don’t.
C. Make a motivational collage with pictures and quotes - something that will inspire you.
D. Review your goals often, check them off and date them as you go.
Setting the foundation for a solid plan will significantly contribute to your success.
Participation and Take Action-- Beginners and initiative
A. Drinking water (I know you hear this but you can't lose weight or get healthy without doing it!)
B. Walks as many days as you can
C. Get busy! Do some cardiovascular exercises 3 - 4 days a week
D. MOVE! Get up and move your body.
Precipitate change by writing down your barriers --
A. List one or two barriers that you need to address to exercise three days a week.
Example: I am to tired to get up, my kids, I can't find time.
B. Write your strategies for each of these barriers.
Example: I will eat a good healthy dinner before i go to bed, I will make time for myself, I will make an appointment to workout.
C. Write down a personal exercise commitment letter to yourself, sign and date it.
D. READ it DAILY and read it out loud.
Let's Get Healthy!
Coach TIA HURT
Your FREE training guide from RunnersWorld.com, & Weight Loss Special
Your FREE training guide, 'Weight Loss Special' is waiting for you.
To download your training guide, click the link below:
http://www.runnersworld.com/rwdcaspdf/WeightLoss.pdf
Click the link below to Get More training guides from RunnersWorld.com :
http://www.runnersworld.com/cas/pdf
Let's Get Healthy,
Wednesday, October 16, 2013
Clean Eating 3rd Snack Ideas
Clean Eating 3rd Snack Ideas
( 1-2 hours past dinner)
(3rd Snack is IF calories and time allows. Don't eat 2 1/2 hours before bed)
1) 8 triscuits (140) Laughing cow low fat swiss cheese (30)
2) 2 scoops whey w. water (260)
3) 1 1/2 cup Kashi Go Lean Crunch w. 1 cup skim milk (360)
4) 4 oz pork loin w. 1 cup peas (240)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)
7) fruit smoothie w/ water (210)
8) 2 cups baked HM apple crisp (250)
9) peaches on the grill (90) Greek yogurt and honey topping (70)
10)
Yogurt smoothie with a banana and all natural peanut butter
Let's Get Healthy!
Coach Tia Hurt
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