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 🙂

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Vitalize

Vitalize 30 Day Program Day 4

Happy Happy Day Everyone! Today is one of my absolute favorites: Booty Burn! We all love to round out that rear especially with Spring Break and summer on it’s way. All moves can be done without any equipment which is a huge bonus. Go work up that sweat and give today all you’ve got!!

Before Getting Started

Before starting today’s program, take a few minutes to read through these tips that will help with your form and protect your spine.

  • Warm up and cool down!!!
  • Keep chest upright and shoulders back
  • While performing squats, keep weight in heels and drive up through heels. It’s less about how low you can drop your tailbone towards the floor and more about proper mechanics.
  • While performing step ups, check to make sure your foot is completely on bench or box (this includes your heel!). Drive up through your heel and lower yourself back down safely.
  • While performing lunges, keep 70% of weight in front heel. As you lunge forward, (pull back leg forward) gently push through the ball/toes of back foot and life your weight through the heel of the front foot.
  • While performing abdominal exercises, keep neck relaxed to relieve any stress on placed on cervical vertebrae.

 

Warm Up

  • Walk at least 5 minutes to warm up leg muscles

Lower Body and Booty

  • Squats: 3 sets, 12-15 reps
  • Step Back Lunge: 3 sets, 12-15 reps each leg (perform one leg at a time)
  • Crusty Lunge: 3 sets, 12-15 reps each leg (perform one leg at a time)
  • Marching Hip Bridge: 3 sets, 20 reps (hold bridge position and lift/march knees)
  • Step Ups: 3 sets, 12-15 reps (on comfortable bench or box)
  • Walking Lunges: 2 sets, 20 reps

*To add a challenge to the above exercise, minus hip bridges, grab a pair of dumbbells to add extra weight!

Abs

  • Sit Ups on Ball: 20-25
  • In and Outs: 20-25
  • Leg Raises: 15-20
  • Mason Twist: 25-50 (Hold fee up and/or old weighted ball or free weight for added challenge)
  • Mountain Climbers: 25-50

 

Cool Down

  • Take 5-10 minutes to stretch lower body muscles
  • Or, my personal favorite, if you have access to a foam roller, use it!!

 

Great Job!!! I know booty and legs is hard work, but you made it through! You’ve been doing so well so be sure to check in for tomorrow’s amazing workout! I promise you’re going to love it!

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!

 

 

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