Sunday, October 12, 2014

FitNut Of The Week Of Oct 13th, VIDEO Included! Some Info on The Ketosis Diet

FitNut of the Week for October 13th

FitNUt you ask? Yes, Fitness and Nutrition for the week! 

Until the day I can actually video the workouts I will list them instead. (I have a video this week)!
If you need an explanation of any of the exercises, go to 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)! :)


Be sure to warm up first. This is a high intensity cardio workout.

You'll need a step - or some kind of elevated surface.
I just did a  small sample of each exercise for the video.
Do each one of these for 30 seconds.
Rest 10 seconds before moving onto the next exercise or rest as needed.
I would recommend that you do this as a cash out to your regular workout or if you are short on time.
Takes about 7-10 minutes.
If you want to do this as a regular workout you can do it 2 -3 times through, but take 15-20 second breaks between exercises so you don't burn out. You want to be able to keep going with each exercise at a fast pace so TAKE the short breaks.

The video to this workout is here. 
(Sorry I keep sniffling. My nose wouldn't stop running!)

Run on step - right leg leads, then left leads
Squat jump onto step
Curtsy step right leg, then left leg
Straddle jump
One foot stepping - right, then left
Side to side touch downs
Mountain Climbers
Hands down feet jump on
Hands down feet jump over
Up downs with hands from floor onto step, right hand leads, then left

RECIPE OF THE WEEK for adults:
Great as breakfast, post workout or even for lunch
2 pieces of Ezekiel Raisin bread
1 whole egg
1 egg white
dash of cinnamon
Ghee (clarified butter)
Mix the egg and cinnamon and dip the bread into the mixture
Fry in a pan with a little bit of Ghee - makes it taste SO good
Put warm applesauce on top instead of maple syrup.

Healthier granola
Chex Cereal

The Step
I use mine for plyometrics, as a bench, for assisted pull ups, elevated push ups, etc, etc.

Vegan Protein Powder

Here are some GREAT reads about the Ketosis Diet and who it will work for better than others and why.

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