Monday, January 23, 2017

Let's Get Moving - Week 4


Four weeks later and what have you done.  This is our fourth and last week on this Let's Get Moving! challenge.  The goal was to get you out of your seat and working out at home, outside or the gym for 10-15 minutes or more if the energy and motivation were there to push through more than one round.  

As I reflect on this past month I can definitely say that I am working harder in my exercise classes. I even invested in a Wahoo TickrX heart rate monitor to help me stay on track and push harder.  I realize that in my job as a fitness trainer, exercise is not the issue. Also proves that if you don't change your diet, all the exercise in the world wont change the shape of your body... well, it might, just not how you want it to change.  

How do I know this? Because I decided I would just exercise, eat what I craved and clearly all the time in the gym would be enough to burn off whatever I craved.  Well, no. That did not work.

As we take a week off and begin to look at February and what fitness challenges we will have to work through, I will begin to plan my menu, snacks, foods to-go for my after-workout meals as well as what I eat after 2:00 PM --when things seem to go downhill for me.  For the most part, if we are prepared with the right foods, drinks, snacks, etc. it will be much harder to cheat or eat the wrong foods, particularly during those moments of weakness.

I am a work in progress but will never give up. Yes, fitness instructors do struggle with weight gain, muscle loss, lack of sleep and so much more. The goal, once you know this, is to acknowledge this weakness and to make changes that will improve your health.  

OK, on to week four exercises...

There are three rounds each with a different count.  

Round 1.  24 counts 1 minute plank
Round 2.  16 counts 45 sec plank
Round 3.  8 counts 30 seconds plank

1.  Right/Left Lunge with Overhead Clap

*Step back with the right leg, arms extended to the side. Drop knee towards the floor while bringing arms up to clap overhead, complete round on Right then Left before moving to next exercise.

2.  Push Up and Shoulder Tap right/left

*Either on your knees or toes, keep abs pulled in, control each move and breath (inhale down/exhale up); touch right hand to left shoulder and left hand to right shoulder, then repeat the push up---*count only the push up.

3. Jumping Jax - 4 Jax 2 Squats=1 count...Ouch!

*Do four jumping jax then 2 squats to equal 1, repeat to complete the set of 24 for round one, 16 for round 2 and 8 for round 3.

HOLD a PLANK  

Round 1: 1:00 min
Round 2: :45 sec
Round 3: :30 sec

Let's get to work!!!

Now that you know my secrets...can't stop eating after 2:00 PM, here are some mid afternoon recipes for healthy, high protein, delicious snacks.  I needed this. Hope you'll find some you like.

Snacks from Greatist

Please share your favorite mid afternoon snacks.

Stay Well,





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Are you excited about making a change in your lifestyle? I am. Come again soon and please leave a question or comment. I always write back!!