Zuzka posted a 5 minute KB workout that is also quite challenging.
I challenge anyone to put these 2 together! Do a warm up, do Seans' first, rest 2 minutes, do Zuzka's next, cool down and stretch. Should take you under 30 minutes for a great metabolic workout. :)
I've got the Healthy Advice for the Week of August 3rd posted now. These are time consuming to post I'll admit, but I like it. If there is anything you'd like to see here, let me know.
It's posted below or you can go directly to the Healthy Advice page itself.
Enjoy it!
FOR THE WEEK OF August 3rd!
Until the day I can actually video the workouts I will list them instead. If you need an explanation of any of the exercises, go to fitnessblender.com, nerdfitness.com or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.
NOTE: (Not all exercises are suitable for everyone and this or any other exercise program may result in injury To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.)
(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)
WORKOUT OF THE WEEK:
Be sure to warm up first. This is a full body strength workout.
Do 4 rounds of the following exercises.
First round do 15 reps, then 12, then 10, then 8.
Use a heavier weight each round.
Incline chest press, single arm (each side)
Barbell or weighted glute bridges
Weighted lateral lunges (each side)
Plank row (each side)
Elevated Pushups (or handstand push ups if you're working on those)
Cash out :
Jump Rope 50 skips
5 Jump Squats
as many as you can in 3 minutes
Jump Rope 100 skips
Kneel stand kneel right x10 (start kneeling, hands across chest, stand onto right foot, then left, go back to kneeling starting with right leg, then left. After 10 reps repeat starting with left leg).
Kneel stand kneel left x10
Repeat 3x
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Recipe - Sweet Potato Omelet
Cook a small sweet potato in microwave so it is about 1/2 done.
Meanwhile sauté some onions in coconut oil til their slightly brown.
Peel sweet potato and cut up into small pieces - add to sautéed onions and cook til both are browning.
Add in 2 egg whites and one whole egg and cook til done.
EAT!
RECIPE OF THE WEEK FOR KIDS:
Oatmeal Pancakes
1 Cup Oatmeal or Oat flour
1 TBSP Peanut butter (or any nut or seed butter of your choice)
1 Egg
1 Small frozen over ripe banana
Put Oats (no quick oats!) into blender and blend til powder-like.
Add egg and PB blend some more.
Add in banana and blend til smooth.
Pour batter into skillet (I use coconut oil for cooking).
Cook til slightly browned on both sides.
Optional - add cinnamon, chocolate chips, raisins, blueberries.
Top with 100% maple syrup, honey or warm apple sauce.
YUM!
1 Cup Oatmeal or Oat flour
1 TBSP Peanut butter (or any nut or seed butter of your choice)
1 Egg
1 Small frozen over ripe banana
Put Oats (no quick oats!) into blender and blend til powder-like.
Add egg and PB blend some more.
Add in banana and blend til smooth.
Pour batter into skillet (I use coconut oil for cooking).
Cook til slightly browned on both sides.
Optional - add cinnamon, chocolate chips, raisins, blueberries.
Top with 100% maple syrup, honey or warm apple sauce.
YUM!
SUPPLEMENT OF THE WEEK:
JUICE PLUS!
You've heard me talk about this before.
I cannot understand WHY it is not more popular.
1. - if you take it and have kids, they get it FREE
2. - it is made from REAL food so your body absorbs 100% of it rather than peeing it out as happens with most vitamins on the market
3. - it is made from organic, kosher and vine ripened (never picked before fully ripe meaning it has significantly more antioxidants than other produce) fruits, veggies and berries, dehydrated, and then ground up and put into capsules (chewies for kids)
4. - For under $70 a month you (and your child) can get the nutrients, vitamins, minerals, and antioxidants from 25+ fruits, veggies and berries into your diet EVERY day for less than 10 calories. Seriously? Who couldn't use more fruits and veggies in their diet?!
You've heard me talk about this before.
I cannot understand WHY it is not more popular.
1. - if you take it and have kids, they get it FREE
2. - it is made from REAL food so your body absorbs 100% of it rather than peeing it out as happens with most vitamins on the market
3. - it is made from organic, kosher and vine ripened (never picked before fully ripe meaning it has significantly more antioxidants than other produce) fruits, veggies and berries, dehydrated, and then ground up and put into capsules (chewies for kids)
4. - For under $70 a month you (and your child) can get the nutrients, vitamins, minerals, and antioxidants from 25+ fruits, veggies and berries into your diet EVERY day for less than 10 calories. Seriously? Who couldn't use more fruits and veggies in their diet?!
You cannot get it in a store, so if interested, email me at ginatrim.martin@gmail.com
To see how Juice Plus is made: https://www.youtube.com/watch?v=jzWHTGc9Wmc
5. Yep, soy, egg, wheat, gluten, sugar free - no fillers. Chewies have maltodextrin used as a sweetener.
I feel so much better knowing my kids get the extra nutrients they really need! (Me too for that matter). Did you know that if you give your kids Flinestone vitamins and they got a hold of them and ate too many you would need to call Poison control? If your kids got a hold of the Juice Plus chewies and ate too many, they's just poop a lot! BIG difference in the ingredients - much safer and MUCH healthier.
It's the next best thing to eating fruits and vegetables.
EQUIPMENT OF THE WEEK:
Jump rope: It is SO much easier to jump rope if you have the correct one. I never realized what a difference it made until I got me my own speed rope!
If you would like to order one, click HERE.
To see how Juice Plus is made: https://www.youtube.com/watch?v=jzWHTGc9Wmc
5. Yep, soy, egg, wheat, gluten, sugar free - no fillers. Chewies have maltodextrin used as a sweetener.
I feel so much better knowing my kids get the extra nutrients they really need! (Me too for that matter). Did you know that if you give your kids Flinestone vitamins and they got a hold of them and ate too many you would need to call Poison control? If your kids got a hold of the Juice Plus chewies and ate too many, they's just poop a lot! BIG difference in the ingredients - much safer and MUCH healthier.
It's the next best thing to eating fruits and vegetables.
EQUIPMENT OF THE WEEK:
Jump rope: It is SO much easier to jump rope if you have the correct one. I never realized what a difference it made until I got me my own speed rope!
If you would like to order one, click HERE.
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