Vitalize

Vitalize 30 Day Program Day 6

Welcome to Day 6! Today is an active rest day. It is totally up to you what you would like to do! Active rest days are amazing because you still feel like you perform some type of exercise or something good for your body versus just sitting around the house.

You have a couple options. You can do some cardio or do a complete active rest day. If you decide to do cardio, make sure it’s steady state and not to strenuous or long.

Here are some options:

  • Brisk walk
  • Foam roll
  • Stretching
  • Play a sport

All of these are great options. You can do anything just be sure that you still are giving yourself a rest 🙂

Vitalize

Vitalize 30 Day Program Day 5

Good Morning, Afternoon, or Evening! Today is going to be an amazing workout. The focus for today is on yoga and meditation. I’ve implemented this type of practice into the program specifically on this day for a few reasons:

  • Many people have never done yoga and this is an opportunity to discover something new!
  • Yoga has many benefits! It helps isolate muscle groups for specific contractions and stretch muscles. Let’s be honest, those legs are tight from yesterday and yoga is EXACTLY what you need!
  • Meditation is sometimes daunting or may seem pointless, but in all honesty, we all need some peaceful meditation time or some ME TIME. I’ve designed the program to incorporate some yoga/meditation today so you could take time to reflect on why you’ve decided to start this journey. Reflect and bring to mind all the positivity you are creating and continue in your amazing confidence!

 

Though I instruct and practice yoga, there is never a time where I’m not always striving to learn more and better myself. Trying something new is scary, I get it. I never went to a yoga class until my sister took me with her! For today, I’m going to encourage you to either  put yourself out there and go to a yoga class or I offer you the other option of practicing in your home. Below is a link to an amazing foundational yoga program. Adriene is such an amazing person and yogi and I love practicing with her in my home! This specific class of hers will help loosen up those hips and hamstrings that are feeling a little tight from yesterday.

 

Whatever you decide to do and whatever level you are at, pick your style, pace, and comfort zone to be you, feel good, and reflect on how amazing this day and journey is!

Vitalize

Vitalize 30 Day Program Day 2

Rise and shine, it’s time to vitalize! Finish your cup of tea or coffee and meet me with a set of weights and that positive attitude! Today is all about being fierce and feeling strong. Let’s HIIT it!

Today’s plan includes an upper body toning segment along with some sweet cardio.

Warm Up:

  • 5 minutes of brisk walking on treadmill, elliptical, bike, etc

Upper Body-Arms:

  • Side Lateral Raise: 3 sets, 8-12 reps
  • Bicep Curls: 3 sets, 8-12 reps
  • Shoulder Press: 3 sets, 8-12 reps
  • Overhead Tricep Extension: 3 sets, 8-12 reps
  • Swimmer’s Press: 3 sets, 8-12 reps
  • Tricep Kickbacks: 3 sets, 8-12 reps

Cardio-Interval Training:

Set a timer or keep an eye on your time, we’re performing 2:1 intervals. For each exercise, perform for 20 seconds followed by 10 seconds of rest (take longer if you need it! This is your journey so gauge how you are feeling). Aim to complete 6-8 rounds.

  • Fast Wide-Stance “Football” Feet
  • Front Facing Punches
  • Hooks
  • Upper Cuts
  • Cross Country Skiers
  • Cross Body Jabs

 

Awesome job on completely day 2 of the Vitalize program! You’re off to a great start. I hope you are feeling as fantastic as I am and those arms are feeling the burn. Check back in for day 3!

 

 

Vitalize

Vitalize 30 Day Program Day 1

Are you ready to kickstart your fitness journey? Maybe those New Year’s resolutions got away from you. No matter where you are in life, where you’ve been, or where you’ve started, join me as we kickstart this 3o day program to vitalize your body!

Today we’ve got 3 supersets, 3 rounds each. You can follow up this routine with some extra cardio for a bigger kick!

Warm-Up

  • Jumping Jacks, 10 reps
  • Squats, 10 reps
  • Cross Country Skiers, 10 reps
  • Sit Ups, 10 reps
  • Arm Circles, 10 reps forward, 10 reps backwards

Set 1:

  • Squat with Alternating Side Leg Lift, 24 reps
  • Mountain Climbers, 20 reps
  • Side Plank with Hip Raise, 10 each side

Set 2:

  • Push ups on Knees, 10 reps
  • Alternating Spidermans, 20 reps
  • Alternating Lunge Backs, 20 reps

Set 3:

  • Hyperextensions on Ball, 15 reps
  • Hip Bridges, 20 reps
  • In and Out Abs, 20 reps

Cool Down with some stretching ensuring all muscles groups are properly cooled down.

 

Leave a comment on how you feel after this quick paced, heart pumping workout and be sure to continue on with the next 29 days with me!

 

 

Fit Talk

What(s)upp??

If you’re a GNC, Vitamin World, Total Nutrition freak like me, walking into one of these stores is deadly and sometimes confusing. There are so many different products and companies to help boost calorie burn and muscle gain, but are you getting the right nutrients and minerals to be in tip-top shape?

supplements

Here are some different options of pre and post workout supplements that you should be taking to get that body you desire.

If you’re weight training try taking these:

  • 3-5 grams of arginine and 5 grams of glutamine 30-60 minutes prior to your workout.
  • Crucial amino acids from whey protein (20 grams) pre-workout.
  • 40 grams of slow-burning carbs such as a yummy sweet potato, oatmeal, bananas, or whole wheat bread 0-30 minutes pre-workout. (Try my combo: peanut butter and banana sandwich!)
  • 3-5 grams of creatine 0-30 minutes prior or sip throughout workout during rest. (I personally don’t take creatine, but I know some girls will take about half a teaspoon before working out).
  • 5-10 grams of leucine and 5 grams glutamine ASAP after your last set.
  • 40-80 grams of fast digesting carbs 30-60 minutes post workout such as white bread or table sugar.

Now what about cardio?

  • 200-300 mg of caffeine and 1-2 grams of acetyl-L-carnitine 30-60 minutes pre-workout.
  • 6-10 grams of amino acid mix 0-30 minutes pre-workout.
  • 20-40 grams of whey protein.
  • 40-80 grams fast digesting carbs.
  • (Replenish, Replenish, Replenish!)

What do all these “things” do for me and why do Ineed them? Well you technically don’t “need” them but they definitely do help!

  • Acetyl-L-carnitine: amino acid that transports fat into mitochondria where it’s burned for fuel.
  • Argininie: increases blood flow to muscle fibers pumping all your needed amino acids and oxygen to sore muscles.
  • Caffeine: increase your fuel source and frees fat from fat cells.
  • Creatine: helps fill muscles with water and gain strength.
  • Glutamine: increases energy and keeps  you from becoming fatigued.
  • Leucine: increases muscle growth and boosts release of anabolic hormone insulin.
  • Whey: keeps insulin levels down and helps burn more fat during rest sets.

Don’t feel exhausted and fatigued! Gear up, dose  up, and get ready!

 

 

-A